High Protein Foods For Picky Eaters From A Registered Dietitian

Ensuring a picky eater gets enough protein can be a challenge! Whether the picky eater in your life is a child to and adult, these high protein foods for picky eaters ideas and tips that may be helpful!

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What is Protein?

Most people think of protein as something they aren’t getting enough of or as something only bodybuilders need.

In actuality, everybody needs to have an adequate amount for their needs, lifestyle, and goals.

Protein is one of the three macronutrients (protein, carbohydrates, and dietary fats). Having an sufficient amounts of protein is crucial for proper functioning of the body. This means it plays a role in immunity, maintain and grow muscle, hormone regulation, and even the structure of cells.

Why Protein is Important

Protein is a crucial micronutrient to have in the diet. As I just said, protein plays a role in many different functions of the body.

It is easy to explain why protein is important to have in the body. But, it may make more of an impact to know what may happen if you become deficient in protein.

1. Without enough protein your body with borrow some from your bones. This will cause them to become weak, fragile, and porous.
2. Stunted growth.
3. Weak and brittle skin, hair, and nails.
4. Hormone imbalances that could lead to issues with insulin, metabolism, and growth.
5. Pregnancy issues.
6. Cognitive and mood disturbances.
7. Fatigue and weakness.

This isn’t even an extensive list, but I thought it would be enough to help you understand the importance role high protein foods for picky eaters is.

How Much Protein You Need

The amount of protein you need varies on a ton of factors. If you are curious about your specific protein needs talk to a registered dietitian!

In general, 0.8g of protein per kilogram of bodyweight is a good. That means if someone weighed 68kg (150 pounds) they may want to have around 54g of protein in a day.

Some of the factors that could affect someone’s protein needs may include their fitness goals, if they are pregnant or lactation, disease, etc.

What is Picky Eating

Picky eating is the common way to describe selective eating or neophobia. It’s usually seen in children but that doesn’t mean people of any age can’t be considered a picky eater.

These picky eaters may have an aversion to the smell, taste, texture, color, or any other aspect of a food. There really is no specific issue that all picky eaters are affected by.

High Protein Foods For Picky Eaters

If protein is a food group you or your loved one struggles with consuming, having ample protein sources and options is important. Be sure to have protein in both snacks and meals.

Snacks

• Greek Yogurt/Yogurt: Greek yogurt is a great high protein option. If additional sweetness is needed try adding honey or agave. If this still isn’t good enough try regular yogurt. Anything is better than nothing!
• Cheese Stick/String Cheese: Cheese is a good source of protein and there are tons of different ways it can be consumed!
• Nuts: If peanuts aren’t accepted try different types of nuts, flavored varieties, alternate cuts (sliced almonds vs. whole almonds), or pairing them with a loved food like raisins and chocolate chips.
• Hummus: This alone is not a good source of protein. There is only about 2g of protein in a serving but this may be a good addition to some veggies instead of other sauces to pump up the protein in a picky eaters snack.
• Squeeze Tubes: These pouches are so easy to grab and go. Many don’t have protein, but you can definitly find a few that do!
• Seeds: These can be a quick little snack or sprinkled onto an already accepted snack.
• Milk: This one is a classic! There is 8g of high quality protein in every 8 ounces.
• Nut Butter: Just like hummus, this isn’t the best protein source. It is a better dietary fat source. But, it does have some protein!
• Smoothie: When making a smoothie be sure to add milk, greek yogurt, or cottage cheese to ensure there is a protein source. If additional protein is needed then try adding a protein powder. Start with a small amount and add larger amounts as it is accepted.
• Meat Sticks: There is beef jerky that comes in the bag or you can get meat sticks. The different textures may make one accepted over the other.
• Cottage Cheese: Cottage cheese has gotten ahold of cauliflowers PR team! It has definitely made a comeback in popularity. You can try making this sweet, savory, or blended into a sauce!
• Hard Boiled Eggs: Eggs in other forms tend to be saved for meals, but if eggs are accepted, it is an awesome source of protein between meals!

Meals

• Chicken: Try different cooking techniques and a variety of slicing!
• Sausage: If one flavor of sausage isn’t accepted try any of the others.
• Tuna: Alter the moisture content by adding more or less dressing to see what is preferred.
• Tofu: You can leave this plain, cook it in different ways, or blend it up and hide it in smoothies, casseroles, and sauces.
• Meatballs: If one shape of meatball isn’t accepted, try making them smaller or larger!
• Beef: This us such a basic food that can be made in so many different ways. Chicken is many people go-to protein source for meals, but beef deserves its place at the table.
• Lunch Meat: This can be any variety or flavor.
• Seafood: This can be a difficult option if it is the only accepted food. Keep small portions on-hand in the freezer so you can make smaller servings at a time.
• Eggs: Just like the other options, try cooking these in different ways before cutting them out. You can even plop in a few extra eggs to your recipes for additional hidden protein (keep in mind this may alter the end result).
• Beans: Make them raw, boiled, bakes, air-fried, mashed, or blended!
• Textured Vegetable Protein:
• Protein Pasta: This can make one think they are just enjoying pasta, but they are actually getting in some protein!
• Soy Curls: These are dehydrated soy bean curls. They aren’t the most popular protein option, but if they are accepted by the picky eater, it’s a win!

Supplements

If all food options, cooking methods, and ways of serving has been exhausted it may be time to look into supplements.

• Protein Drinks: A liquid can sometimes be better accepted than food. There are a variety of ready-to-drink protein drinks available on the market or you can add a scoop of protein powder to a glass of milk to make a quick protein drink.
• Carnation Instant Breakfast: These drinks are usually loved by children! They used to just be available in vanilla and chocolate but now they have Fruit Loops and Cinnabon flavors!
• Protein Products (chips, cookies, candies, etc.): The health industry has seriously emphasized protein in the past few years. Now you can find anything with added protein. If you can’t find these products throughout the grocery aisles, check out the supplement section of the store!

Tips for Picky Eaters

If you (or your loved one) is a picky about protein foods, it is important to become knowledgeable to ensure a well rounded diet is eaten!

If a food isn’t typically accepted try alternate cooking methods, adding different spices, and cutting the food in a different ways. You can even try pairing it with other foods to attempt it at first!

If strawberries on their own are not accepted, try adding them to a fruit salad or on top of a dessert. This format may get consumed.

Modeling is a great strategy to use if there is someone in the picky eaters life capable of this. This entails having a trusted loved one to consume the foods without issue while supporting the picky eater.

Ways to Incorporate High Protein Foods for Picky Eaters

Eating a protein-packed food on it’s own may not be the best method for a picky eater. Sometimes getting creative and maintaining flexibility is the only way to get protein consumed.

1. Pair it with other foods (crackers with cheese)
2. Cut it in new ways (strips, cookie cutters, etc.)
3. Try various seasonings
4. Add it to a smoothie
5. Sprinkle some on something else (hemp seeds sprinkled on a cereal)
6. Create it into a sauce (turn cottage cheese into a vodka sauce)
7. Add it to a combination food where it won’t be as noticeable (casseroles)
8. Whether the picky eater is a child, teen, or adult modeling consuming different foods may provide comfort and aid the eater in trying new foods.

If you found any other methods that work, be sure to share them in the comments for others to try as well!

Creating Easy Access to Protein Foods

The most sustainable ways to ensure you have constant access is to keep it prepared and to make it a habit. Protein foods are usually thought of as foods that need to be refrigerated. In actuality, there are ways to ensure easy access to high protein foods for picky eaters.

When hunger strikes it is difficult to decide to cook a batch of chicken. These are the times you will thank your previous self for preparing food ahead of time.

Meal prepping can be called the low-hanging fruit. Most people know about it and do it on a regular basis. Instead of putting together a whole meal you can ingredient prep. In this, you prepare all the foods you may need for the week but store them separately.

Make protein snacks easy by keeping accepted items on hand. This means having them in the fridge, freezer, pantry, a bag/backpack, desk, car, and anywhere else you frequent.

Another way to ensure you always have a protein food is to keep it on the grocery list. This way when it runs out (and inevitably doesn’t get written on the list) it’ll already be there.

High Protein Foods for Picky Eaters Takeaways

• Protein is an important macronutrient to regularly consume as it plays a crucial role in many body functions.
• Be sure you are getting enough protein by speaking to a registered dietitian.
• There are a ton of high protein snacks and meals to try!
• Utilize supplements after you’ve exhausted all the food options.
• Getting creative and remaining flexible and patient is critical when dealing with a picky eater.
• Apply various protein incorporation techniques based on the situation.

Protein Recipes to Try!

If you or your picky eater want to try some new protein packed recipes, check these out!:

1. Healthy Cinnamon Protein Donuts
2. Protein Oreo Mug Cake
3. Basic Berry Protein Smoothie

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