Many parents worry about whether their toddlers are getting enough protein—and understandably so. Toddlers are notoriously picky eaters, often sticking to a diet of beige foods like bread, pasta, and crackers, and rarely showing interest in eating chunks of meat like chicken or beef. In this article, we’ll explore why protein is important for toddlers, how much they really need, and practical tips for incorporating high protein foods into their everyday meals.

How much protein do toddlers need?

“Toddlers need less protein than most parents think,” says Nicole Silber RD, CSP, CLC, Pediatric Registered Dietitian at Summer Health. “I often hear from parents who worry their little ones aren’t getting enough, but in most cases, their daily intake adds up quickly and meets their needs.” 

The recommended amount of protein for children between the ages of 1 and 3 is 13 grams of protein per day. To put that into perspective, that’s the equivalent of two slices of whole wheat bread (8 grams) and one heaping tablespoon of peanut butter (4 grams). In other words, it’s not much.

Silber also points out that even foods not typically considered high in protein (like pasta and bread) can contribute a few grams per serving, especially when they’re whole grain. Once parents realize how little protein toddlers actually need, it often takes the pressure off mealtimes.

Benefits of protein for toddlers

While toddlers don’t need large amounts of protein, it still plays a vital role in their overall development. Protein supports many key functions in the body, especially during early childhood when growth and development are happening at a rapid pace.

• Builds and repairs tissues, so it’s especially important during growth spurts

• Promotes muscle growth and organ development

• Supports brain development

• Strengthens the immune system

• Helps with wound healing (and toddlers are no strangers to bumps and scrapes)

• Provides satiety and fullness

Explaining the benefits of protein to toddlers

“It is never too early to begin some nutrition education,” says Silber. “I always recommend teaching children about food and nutrition away from mealtimes, so that it doesn’t feel like added pressure.” At this age, a gentle approach works best. You can begin by introducing the basic food groups and helping your toddler learn which foods belong to each one. This lays the foundation for a positive relationship with food and can make them more curious and open to trying new foods.

Toddler-approved sources of protein

Here are some protein-packed foods for kids that are toddler-friendly and easy to incorporate into meals or serve on their own. 

• Scrambled eggs

• Hard boiled egg

• Oven-baked chicken tenders

• Mini beef sliders

• Salmon teriyaki

• Shrimp cakes

• Fish tacos

• Crispy tofu strips

• Edamame

• Yogurt

• Cottage cheese parfaits

• Nut butter, like peanut, almond or sunflower seed

• Oatmeal with nut butters

• Cheese

• Meatballs with lean meats (turkey, chicken, lean beef)

• Hummus

• Rice and beans

• Hamburgers 

Tips for adding more protein to your toddler’s diet

Boosting your toddler’s protein intake can be simple with a few easy tweaks to everyday meals:

• Choose whole grains (which have more protein) over refined grains. Whole grains include: Whole wheat bread and pasta, rolled oats, quinoa, and brown rice. 

• Add nut butters or seeds (like chia or flax) to pancakes, smoothies, muffins, oatmeal, or yogurt.

• Mix finely chopped chicken or turkey into rice, pasta, or casseroles.

• Top roasted vegetables and sandwiches with shredded cheese (kids love parmesan) for extra protein and flavor.

• Prepare oatmeal with milk instead of water to increase protein content.

• Add yogurt, cottage cheese, milk, nut butter, or seeds to smoothies or smoothie bowls. 

• Have your toddler choose their favorite protein-rich foods when grocery shopping.

Signs your toddler may not be getting enough protein

It’s not always easy to spot a protein deficiency, but there are some signs that could indicate your toddler isn’t getting enough:

• Slowed growth (not growing in pounds or inches) or falling off the growth charts

• Frequent illness with longer recovery times

• Brittle nails

Keep in mind that these symptoms can also be linked to other health conditions, so don’t assume protein deficiency is the cause. If you notice any of these signs, reach out to your child’s pediatrician and consider consulting a pediatric registered dietitian. They can guide you through the next steps, which may include keeping a detailed food log for 5 to 7 days to assess average food intake. In some cases, lab work (specifically prealbumin levels) can help identify whether your child is getting adequate protein. 

FAQs

Should toddlers eat protein bars or use protein powders?

In most cases, no. “Often protein powders, especially the ones made for adults, can be very concentrated in protein, and can provide more protein than a toddler’s body needs,” explains Silber. Too much protein can be taxing on a developing kidney. Many protein powders contain artificial sweeteners or sugar alcohols that can lead to gastrointestinal distress, like bloating, abdominal pain, and diarrhea. Protein powders made for kids may be appropriate for children who have an underlying medical condition or follow a strict and limited diet. “For general use, I would rather they get the protein from real, whole foods.”

Is it hard for vegetarian or vegan children to get enough protein?

It depends on your child’s overall diet. For vegetarian children who include dairy and eggs, it’s usually not difficult to meet protein needs, as these foods are good sources of protein. For vegan children, it requires a bit more planning to ensure they get enough from plant based proteins like tofu, tempeh, legumes (beans, lentils), nuts, seeds, and whole grains. Plant-based milk (like soy milk or pea milk) is also a great source of protein.

How much cow’s milk is too much?

During the toddler years, cow’s milk becomes a supplementary part of the diet—not the main source of nutrition. Ideally, cow’s milk should be limited to no more than 16 ounces (2 cups) per day. “More than that can lead to decreased intake of foods and potentially constipation or iron deficiency anemia," explains Silber. 

While 16 ounces of milk provides about 16 grams of protein (which exceeds their daily protein needs), it’s still important to introduce a variety of protein-rich whole foods. This helps ensure a broader intake of nutrients, supports acceptance of new foods and textures, and encourages healthy eating habits as they grow.

Should toddlers drink breast milk or formula for protein?

“At this age toddlers rely mostly on food to meet their protein needs,” says Silber. “Breast milk or formula can be a source of a protein-rich beverage for them, but whole milk actually has a bit more protein per ounce than formula or breast milk.” For healthy toddlers, transitioning to whole milk around their first birthday is a good way to support both protein and calcium intake.

Is Greek yogurt better than regular yogurt for protein?

Greek yogurt does contain more protein, but traditional strained yogurt is also a great source of protein. Greek yogurt and traditional yogurt (and most dairy products) are great foods for toddlers because it’s versatile, high in calcium, and widely accepted. 

If you have questions about feeding toddlers or best sources of protein for toddlers, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.