List of high-protein food for picky eaters

Getting picky eaters to consume adequate amounts of protein can be a challenge for parents. However, it's important to ensure that children are consuming enough protein for growth and development. Protein is essential for building and repairing tissues, making hormones and enzymes, and supporting a healthy immune system. Let’s know about high-protein food options for picky eaters that are both nutritious and appealing.


  • Lentil or Dal Soup: Lentils, also known as dal, are a staple in Indian cuisine and are an excellent source of protein. You can prepare a lentil soup by boiling lentils with vegetables like carrots, tomatoes, and spinach, and adding Indian spices like cumin, turmeric, and coriander for flavor. Pureeing the soup can make it more visually appealing for picky eaters.
  • Paneer (Indian Cottage Cheese): Paneer is a popular ingredient in many Indian dishes and is a good source of protein. Paneer can be used in a variety of ways, such as in paneer tikka (grilled paneer), paneer paratha (stuffed flatbread), or paneer curry. Paneer has a mild and creamy taste that may be appealing to kids.
  • Chickpea or Chana Chaat: Chickpeas, also known as chana or garbanzo beans, are a great source of protein and fiber. You can prepare a chickpea chaat by mixing boiled chickpeas with chopped vegetables like onions, tomatoes, and cucumbers, and seasoning with tangy and spicy chutneys like tamarind and mint chutney. Chickpea chaat can be a tasty and nutritious snack for kids.
  • Yogurt or Curd: Yogurt or curd is a protein-rich dairy product that is commonly consumed in Indian cuisine. You can serve plain yogurt or curd as a side dish or make a sweet or savory yogurt-based dish like raita (yogurt salad) by mixing yogurt with grated cucumber, carrots, and Indian spices like cumin and mint.
  • Tofu Bhurji: Tofu is a plant-based protein source that can be used as a substitute for paneer in many Indian dishes. Tofu bhurji is a dish made by crumbling tofu and sautéing it with vegetables like onions, tomatoes, and bell peppers, and seasoning with Indian spices. Tofu bhurji can be served as a side dish or stuffed in parathas for a protein-packed meal.
  • Egg Curry: Eggs are a good source of protein and can be used in Indian cuisine to make delicious curries. You can prepare an egg curry by boiling eggs and adding them to a tomato-based curry sauce with Indian spices. Eggs can be visually appealing to kids and may be a good option for those who enjoy eggs.
  • Moong or Masoor Dal Khichdi: Khichdi is a comforting one-pot meal made with rice and lentils, and it can be a nutritious option for kids. You can make khichdi with moong dal (mung bean lentils) or masoor dal (red lentils) and add vegetables like carrots, peas, and potatoes for extra nutrition. Khichdi can be flavored with mild spices like cumin, turmeric, and ginger, making it a kid-friendly protein-rich meal
  • Cheese: Cheese is a protein-rich food that many picky eaters enjoy. It can be consumed on its own or used as a topping on foods like pizza, quesadillas, or pasta dishes. Make sure to check for preservative free, low sodium cheese.
  • Chicken: Chicken is a lean protein source that can be prepared in many different ways, such as grilled, baked, or stir-fried. It can be seasoned to suit picky eaters' tastes and can be served with their favorite sides.
  • Tuna: Tuna is a seafood protein source that is often enjoyed by picky eaters. It can be consumed as a sandwich, added to pasta dishes or salads, or eaten on its own.

In general, getting picky eaters to consume adequate amounts of protein can be a challenge for parents, but it is important for their growth and development. 

Also, check out how much protein is required for kids?