8 Best Protein-Rich Recipes for Kids

Are you including protein-rich foods in your child’s diet? Making sure your children consume a well-balanced diet is a vital aspect of their growth and development. Protein is a critical macronutrient and is required for developing children since it is required for bone and muscle development as well as skin health. Protein is considered the body’s building block and repair agent. It is also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. Let’s take a look into the protein requirements for kids and protein-rich foods for vegetarians. (Easy source of protein for kids)

Protein requirements for kids:

Proteins are made up of building blocks known as amino acids. The human body requires 20 distinct amino acids, 9 of which are essential. Because our bodies cannot produce certain amino acids, we must obtain them from the diet. Even children require these amino acids in age-appropriate amounts on a daily basis:

  • 0 to 12 months: 9 g/day
  • 1 – 3 years: 12 to 13 g/day
  • 4 – 8 years: 19-20 g/day
  • 9 – 14 years: 34 g each day

Adding a high-quality source of protein for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face the deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient. Because animal products contain more protein than plant foods, vegetarians and vegans may need to plan their meals to ensure they satisfy their protein requirements. Choosing the right protein rich foods for vegetarians is very important. (How to add 9G protein to your diet easily to rebuild your body cells?)

Protein rich foods/Recipes for vegetarians:

There are various protein-rich foods for vegetarians. Here are some of the best collections of recipes ranging from breakfast to dinner for your kids.

1. Broccoli and chickpea rice
Broccoli and chickpea rice
Broccoli and chickpea rice

Ingredients

  • 2 cups Rice
  • 1 cup chickpea
  • 1/2 cup broccoli florets
  • 1 chopped onion
  • 1/2 tsp cumin seeds
  • 1 tsp chopped garlic, ginger
  • 2 tsp garam masala
  • 1 tsp pepper and coriander powder
  • 4 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • 1 tsp ghee or olive oil
  • 4 cups Water
  • Salt to taste

Procedure

  • In a pressure cooker, heat ghee or olive oil, add cumin seeds, onion, ginger, garlic, broccoli florets and saute until it turns brown.
  • Add pepper powder, coriander powder, garam masala, Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here), chickpea, salt and mix well for 3 minutes.
  • Add water, bring it to a boil and add rice.
  • Cook on a medium flame for 3-4 whistles.
  • Serve!!

1 cup – 240 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check Best Nuts and Seeds for protein

2. MOONG DAL CHEELA/PANCAKE
Moong dal cheela/pancake
Moong dal Cheela/Pancake

Ingredients

  • 2 cups Moong dal/mung bean
  • 1 Capsicum, Onion, Tomato
  • 2 tsp Grated ginger
  • 1 tsp Chilies (Optional)
  • 1/2 cup curd
  • 4 tbsp oil
  • 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Salt to taste

Procedure

  • Soak moong dal overnight and grind it to make paste.
  • In a bowl, add curd, chopped onion, capsicum, tomato, ginger and chilies(optional), salt, Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and mix well.
  • Pour the batter on hot pan and cook it for 2 minutes on low flame. Drop oil on edges and flip it to cook on other side till it turns golden.
  • Serve!!

1 cheela – 128 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein)

Check 10 Superfoods for Healthiest Postpartum Diet

3. QUINOA-MILLET PEAS MEAL
 Quinoa millet peas meal recipe
Quinoa millet peas meal

Ingredients

  • 1/2 cup Quinoa or Little Millet ( Quinoa and little millet boiled in equal water)
  • ½ cup Peas
  • 2 tbsp Oil
  • 1 Chopped small onion
  • 3 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • 2 tsp Chopped garlic and ginger
  • 1 tsp Cumin seeds
  • 1 tsp Lemon juice fresh
  • 2 tsp Chopped green chili (optional)
  • Chopped handful coriander
  • Salt to tatse

Preparation

  • Heat oil in pan. Add cumin,ginger, garlic and onion. Saute for a minute.
  • Add peas, chillies, salt. Cook for 3 minutes.
  • Add boiled quinoa/ millet (without water), Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here). Cook for 5 minutes.
  • Add lemon juice to taste.
  • Garnish with coriander. Serve!!

1 cup –  210 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

Check 6 Yummy Calcium-Rich Recipes for kids

4. OATS Pancake
Protein rich foods for vegetarians - Oats pancake
Oats pancake

Ingredients

  • 2 cups Oats
  • 1/2 cup Milk
  • 1/4 tbsp Butter
  • 1 tbsp Ghee
  • 1/2 tsp Baking powder
  • 2 tsp Cinnamon powder
  • 1 egg or 2 tbsp chia or flaxseeds powder soaked in 6 tbsp warm water till it becomes lumpy
  • 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Salt to taste

Preparation

  • Blend the oats to a fine powder.
  • To this, add cinnamon powder, baking powder, salt,Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and mix well.
  • In another bowl, add egg or chia or flaxseeds powder soaked in warm water, butter, milk and whisk well.
  • Now add the oat mixture to this and mix well to form a batter of pouring consistency without lumps.
  • Heat the pan and add ghee followed by a ladle of batter and cook on the medium flame.
  • Allow it to cook on the both sides for 30 seconds and serve hot!!

1 Oats pancake – 200 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

Check 5 Foods and Remedies to treat Grey Hair in Kids

5. PALAK TOFU CURRY
Protein rich foods for vegetarians - Palak tofu curry recipe
Palak tofu curry

Ingredients

  • 1 cup Spinach (steamed)
  • 1.5 cups Firm tofu (cut small)
  • 2 tbsp Ghee or olive oil
  • 1 Chopped onion
  • 3 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Small piece of Ginger
  • 2 tsp Chopped garlic
  • 2 tsp Lemon juice
  • 1 tsp Pepper
  • Salt to taste
  • 4-5 cups Water

Preparation

  • Puree spinach and ginger.
  • Heat oil. Add chopped onion and garlic. Now add 3 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) Saute well.
  • Once the onion turns light brownish, add tofu pieces. saute well and add spinach puree.
  • Add salt, pepper seasoning (or curry masala). Cook for 2-3 minutes and turn off the flame.
  • Add cumin powder (optional) and lemon juice. Stir and serve.
  • Fill inside a wrap or tortilla or serve with rice or paratha.

1 cup –  45 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

6. Ragi Millet and VEGGIES APPAM
Protein rich foods for vegetarians - Ragi millet and veggies appam
Ragi millet and veggies appam

Ingredients

  • 1 cup Ragi / Finger millet
  • 1 Chopped Medium size beetroot
  • 1/2 cup Chopped Carrot, Broccoli
  • 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Salt to taste
  • 1 tsp Oil
  • Water as required

Preparation

  • Finely chop the beetroot, carrot and broccoli.
  • Grind them in a coarsely in a mixer.
  • Mix the coarse mixture of veggies and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) with finger millet.
  • Make a batter with pouring consistency by adding little water in it.
  • Grease the appam pan with oil.
  • Once heated pour spoonful of batter in each mold. Cover and cook on medium flame. After 3 minutes flip over each appam and cook from other side for 2 minutes.
  • Take out on a plate and serve with coriander chutney or green chili sauce.

1 appam –  35 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

Also, check 8 Healthy and creamy recipe of smoothies and milkshakes

7. ROASTED MAKHANA
Protein rich foods for vegetarians - Roasted makhana
Roasted Makhana

Ingredients

  • 1 cup makhana/foxtail
  • 1/2 tbsp desi ghee
  • 1 tsp mint powder
  • 2 tsp Black pepper powder
  • 1 tsp chaat masala
  • 4 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Salt to taste

Procedure

  • Warm desi ghee in skillet/Kadhai.
  • Put makhana and roast them for 7-10 minutes on low flame. Sprinkle salt, mint powder, chaat masala and black pepper powder over makhanas.
  • Add Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here) and mix well.
  • Easy, crispy and healthy snack is ready for kids.

1 cup – 216 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

Check 6 Best foods for digestion and constipation in kids

8. SOYA CHUNKS PATTIES
Protein rich foods for vegetarians - soya chunks patties
Soya chunks patties

Ingredients

  • 1 cup soya chunks
  • 1/4 cup cup puffed rice
  • 1 Small onion
  • Handful coriander leaves
  • 1 tsp dry mango powder
  • 4 tbsp oil
  • 1 tsp green chilies (optional)
  • 2 tbsp Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here)
  • Salt to taste

Procedure

  • Soak soya chunks for an hour. Squeeze them and grind in mixer.
  • Grind puffed rice to make powder.
  • Take a bowl and add ground soya chunks and puffed rice in bowl.
  • Add chopped onion, coriander leaves, dry mango power, salt and Iyurved’s Daily Nutrition Weight Healthy Savoury Spread (order here).
  • Make small ball and flatten them. Grease the grill pan and place the patties into it. Shallow fry on low flame for 5-7 minutes.
  • Flip to fry on both sides until the base turn firm, golden and crispy. 
  • Patties are ready to serve as snacks or as burger patties.

1 soya chunk patty – 52 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Daily Nutrition Weight Healthy Savoury Spread gives 126 calories with 5.36g of protein).

Try to include varieties of protein rich foods in the recipes and make your kids meals healthy and nutritious. Hope these protein rich foods for vegetarians will help you in planning your children’s meals better.

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