8 High-protein tiffin options for kids
Well, if you struggle to give your kids the right nutrition, then try these protein-rich tiffin options that are not just healthy but are super delicious at the same time. So, follow us through some simple tiffin ideas for kids.
Why is protein essential for kids?
There's no denying that protein is one of the most essential nutrients for kids because it helps in their rapid growth and development by building strong muscles, repairing tissues, and producing important enzymes and hormones.
Protein also plays a key role in strengthening the immune system and maintaining healthy skin, hair, and nails. In fact, during the early years, kids required adequate protein intake to ensure proper physical and cognitive development, energy levels, and overall health.
Moong Dal Cheela
With around 8–10 g protein per 2 cheelas, this dish is perfect for anytime hunger and makes for a healthy option for tiffin. These savory lentil pancakes are made from ground moong dal, a great plant-based protein.
Easy to digest and loaded with fiber, moong dal cheelas can be stuffed with paneer or vegetables for added nutrition. Serve with chutney or curd for a wholesome meal.
Paneer Paratha
Paneer is a rich source of complete protein. Stuffing whole wheat parathas with crumbled paneer and mild spices makes them a filling and tasty tiffin. Pair with homemade pickle or curd for a perfect combination of protein and calcium. One serving of this paratha has around 12–14 g of protein.
Boiled Egg and Vegetable Sandwich
With 10–12 g protein per sandwich, whole wheat bread combined with chopped boiled eggs and lightly sautéed vegetables offers a balanced mix of protein and fiber. Eggs are complete proteins and a tiffin-friendly choice that keeps kids full and energized.
Sprouts Salad or Chaat
Made from sprouted moong, chana, or matki, this colorful, crunchy salad is packed with plant protein, vitamins, and enzymes.
Toss with lemon, chopped onions, cucumber, and a sprinkle of chaat masala for a tangy twist that kids will love. This chaat has about 8–9 g of protein per cup.
Soya Chunk Pulao
Soya chunks are among the richest plant-based protein sources. When cooked with rice and vegetables, they make a protein-packed, tasty pulao. Ideal for tiffin, soya pulao is filling and provides all the essential amino acids. This pulao has about 13–15 g of protein per serving.
Peanut Butter and Banana Roll
One roll has around 9–10 g of protein. To make this dish, use whole wheat roti or bread to make a roll with natural peanut butter and sliced bananas. Peanut butter is high in protein and healthy fats, while bananas add natural sweetness and energy. This combo makes for a quick and nutritious tiffin treat.
Mini Besan Chillas with Curd
Around 7–9 g protein per 3 mini chillas, this besan chilla is a great source of plant protein and iron.
Mini besan pancakes with chopped veggies are kid-friendly and easy to eat. Serve with a side of curd to boost the protein content and improve digestion.
Chickpea Cutlets
Boiled chickpeas mashed with potatoes, herbs, and mild spices make protein-rich cutlets that can be pan-fried or baked. These are great finger foods that pack well in a tiffin and can be served with ketchup or mint chutney. One serving of this dish has about 10–11 g of protein per 2 cutlets.
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