Whether you love getting back into the swing of things or are mourning the end of summer, there’s no denying that those action-filled autumn days mean you and your children need plenty of energy. Enter: high-protein, healthy back-to-school snacks.
Protein is great for developing brains and bodies. It helps kids grow, and supports their immune system to help them dodge classmates’ colds. The current recommendation is for them to eat just under one gram of protein per kilogram of body weight every day. However, recent studies indicate that they may need as much as 60% more than that, and even more for those who are particularly physically active.
These high-protein snack ideas will help keep your kids fueled for busy weekdays, from early morning activities through to bedtime.
Early Morning Fuel: Energy Bites
Are your kids into swimming, band, or something else that practices before school begins? Start the day off right with these easy no-bake energy bites, made with simple ingredients you likely already have in your kitchen. These healthy back-to-school snacks keep in the freezer for up to three months, so you can make a batch that will last all season long. With protein from oats, coconut, peanut butter, and flaxseed, plus fiber, omega-3s, and more, they’re a great snack to have on hand.
Running for the Bus Morning Snack: Cheesy Bacon Egg Muffins
A flash of yellow out the front window—the bus is already here! But the kids took too long getting dressed, and haven’t eaten breakfast yet. Cereal and milk is a risky proposition at high speeds, so hand them a cheesy bacon egg muffin instead as they run out the door. Save one for you, too, especially if you have to sprint to the bus stop with them.
For a fun twist, try making these with Angus Steak Bacon. With 50% less fat than pork bacon and just 40 calories per serving, it’s a healthy, protein-rich way to ensure your tardy travelers are well equipped for the busy day ahead.
Protein-Rich Recess Snack: Roasted Chickpeas
Somehow, we made it through the morning. But there’s still a few hours before the next chance to have a proper meal. It’s a perfect time for these crispy roasted chickpeas, which are ready in half an hour and don’t need to be refrigerated. Tuck a container of them in your kids’ lunch bags for that critical midday energy boost. Season with your favorite spice blend and they’re ready to eat by themselves, but they’re also a great addition to wraps, salads, and rice bowls.
For a no-prep option that keeps fresh and crunchy longer, look for roasted chickpeas at your local grocery or health food store. Products made with only a few ingredients and not too much added salt are always the healthiest options for you and your family.
Savory After-School Snack Idea: Turkey Bacon Avocado Toast
Having made it through the controlled chaos that after-school can bring, you and the kids are both ready for a bite to eat. Try adding a tasty new spin on the classic avocado toast with a few slices of turkey bacon. This flavorful turkey bacon avocado toast recipe from Godshall’s also includes red onions, chives, cherry tomatoes, and more for a veggie-forward snack with the goodness of real wood smoked turkey bacon made from real cuts of high-quality turkey meat.
Bedtime Snack: Frozen Yogurt
Once the kids are tucked in, the overnight oats are soaking, tomorrow’s lunches are packed, the dishes are washed—okay, maybe just the kids are in bed—it’s time to rest and recuperate before you do it all again tomorrow. Grab a protein-packed snack, put your feet up, and see if you can stay awake long enough to enjoy an episode of the show you’ve been trying to watch.
This homemade frozen yogurt recipe uses real Greek yogurt and honey, no ice cream maker needed. There are also options for fruit versions.
The school year can feel long, and the many activities that accompany it make it challenging to stay energized. These protein-rich snacks are the allies you need to make sure you and your family are built for the long haul. It will be summer again soon enough!
Looking for even more healthy back-to-school snack ideas to satiate the seemingly endless appetites of your children? Try these healthy and fun snack ideas for kids.