High Protein and Low Sugar Snack Ideas for Kids

Your child might prefer sugary snacks over more nutritious options, but it's important to limit her intake of sugar and make sure she gets plenty of essential nutrients such as protein. Snacks are an important part of your child's diet because they help supply the vitamins and minerals she doesn't get from her meals. The quality of the snack is equally important.

Protein and Sugar

Protein supports your child's healthy growth and development by building, maintaining and replacing the tissues in her body. The protein your child gets from her food contributes to the healthy formation of red blood cells, the function of her heart and the strength of her immune system. Eating too much added sugar can contribute to unhealthy weight gain and tooth decay. Sugary snacks aren't a healthy choice for your child because they cause a quick spike in blood sugar, but later leave her feeling sluggish and tired. They also don't fill her up, which means she'll be hungry again a short time later.

High-Protein Snacks

Nuts are rich in heart-healthy unsaturated fats and supply a dose of protein without any added sugar. An ounce of almonds, pecans, cashews, walnuts or peanuts contains between 3 and 7 grams of protein. Nut butters, such as peanut or almond, also contain a healthy serving of protein. Spread nut butter on whole-wheat crackers or apple slices. Slice a hard-boiled egg in half and serve it sprinkled with salt and pepper. One egg contains 6.29 grams of protein. An ounce of cheddar cheese melted on whole-wheat crackers provides 7 grams of protein. Beef jerky is another high-protein snack that also supplies a healthy dose of iron.

Low-Sugar Snacks

Fresh fruit, which is naturally sweet, is a healthy alternative to sugary snacks such as cookies and ice cream. Keep fruit such as sliced apples, orange wedges, berries or melon cubes ready to eat in your refrigerator so your child can easily grab a low-sugar snack. Greek yogurt, which is lower in sugar than traditional yogurt, is a calcium-rich snack choice. Add chopped nuts to increase the protein content or fresh fruit to make a sweeter snack. A slice of whole-wheat toast with butter and cinnamon is another low-sugar snack that has a hint of sweetness. Trail mix, pretzels, English muffins and fresh vegetables are additional low-sugar snack ideas.

Additional Snacks

Cheese sticks contain a healthy amount of protein and don't have any added sugar. They also supply bone-building calcium. Low-fat cottage cheese sprinkled with cinnamon or nutmeg provides protein and a hint of sweetness without any added sugar. Spread water-packed canned tuna on whole-wheat crackers and sprinkle with celery seed and black pepper for a tasty high-protein snack that contains no added sugar. Edamame, soy nuts and hummus each contain a good dose of protein without a lot of sugar.

About the Author


Photo Credits

bibliography-icon icon for annotation tool Cite this Article