High protein food for babies

Best Proteins for Babies – Happiest Baby

By Gabrielle McPherson, MS, RDN, LDN

You might think of babies as mini bodybuilders…though they’re far from pumping iron, they make incredible gains during their first year of life! Babies triple their size by 12 months, and that massive amount of growth requires plenty of nutrition (especially from protein).

When introducing solids, many parents’ first instinct might be to load Baby up with fruits and veggies. And while, yes, fruits and veggies offer lots of valuable nutrients, they come up short on the protein babies need. On average, your babbling bundle needs about 11 grams of protein daily, which can be broken down into one to four tablespoons servings between 6 months and 12 months of age.  

So, alongside those carrot and spinach purees, make sure you’re serving up plenty of muscle-building proteins too. A good place to start? These 10 protein-rich foods that will help support your baby’s growth and development.


Though your baby isn’t quite ready for sushi or sashimi, fully cooked salmon is a perfect match. Salmon boasts lots of potassium, brain-building choline, and—you guessed it—protein! Two tablespoons of salmon contains a whopping 5.6 grams of protein. The pink fatty fish is rich in omega-3s, to boot, which supports your little one’s vision, brain, and nerves. And good news for busy parents: There’s no shame in offering canned salmon, which has higher amounts of bone-friendly nutrients like calcium and vitamin D!

Ground Beef

Though many parents may feel nervous about offering babies meat, know that beef is a gold-mine of good nutrition. Beef contains must-have nutrients for babies, including iron for healthy blood cells and anemia prevention, zinc for an immunity boost, and choline for brain power. To serve, brown some raw lean ground beef on your stove until no pink parts are left. You can puree the meat while it’s hot and moisten with water, breastmilk, formula, or a low-sodium broth. Blending beef with pureed veggies or rice is another option, too! Two tablespoons of ground beef supplies 5.5 grams of protein. 


A popular first food, chicken doesn’t disappoint nutrition-wise because it’s a healthy source of niacin for energy, selenium for healthy skin and heart tissues, and protein for growth. You can prep cooked chicken by shredding, pureeing, or cutting it into tiny pieces. Create your own baby-food blend by pureeing chicken with green peas or pears. 

Peanut Butter

There was a time when parents held off on introducing peanut butter out of concern that their little one would have an allergic reaction. Now, there’s evidence that introducing peanut butter early can lower the chances of developing a peanut allergy. According to the Dietary Guidelines for Americans 2020-2025, your baby can benefit from eating peanut butter at around 6 months of age.

However, straight peanut butter is too thick and sticky for babies and can pose a choking risk. So, before offering peanut butter to your little eater, thin it with breastmilk, formula, or pureed fruit. When possible, stick to varieties that are low in sodium or salt-free. Babies have immature kidneys, which can become overloaded with too much salt.  One tablespoon of peanut butter gives your babe 3.5 grams of muscle-building protein. 


There isn’t much to eggs-plain, as eggs are famous for their protein benefits (two tablespoons of eggs have 2.7 grams of protein). They also contain choline for your baby’s brain health. Thoroughly cook eggs by scrambling them on your stovetop, you can make your scramble softer by whisking your raw eggs with breastmilk or formula milk before cooking. Babies who are eating finger foods can try a cut-up omelet or hard-boiled egg.


Tofu is an easy-to-munch nutrient powerhouse, making it a great food for infants. In addition to serving up 1.8 grams of protein, tofu is excellent source of calcium to protect your baby's teeth and gums. You can offer small pieces of soft tofu or puree with fruit for a creamy snack that’s sure to fill little tummies.

Cottage Cheese

Add some new textures to your wee one’s diet with cottage cheese. Two tablespoons of cottage cheese give your babe 1.6 grams of protein. The dairy-based food loads your little one up with calcium, choline, and vitamin A for those developing peepers. Stick to lower sodium varieties with under 100 grams of sodium per serving. Serve cottage cheese plain or mix it with mashed sweet potato or a fruit puree.

Greek Yogurt

While cow’s milk is a no-no for babies until they reach 12 months, yogurt is fair game. Greek yogurt is one of the most protein-wealthy yogurts and is a good source of calcium, magnesium, and phosphorous to nourish your babe’s growing bones. Two tablespoons of Greek yogurt contain 1.4 grams of protein. Offer your mini muncher plain whole milk Greek yogurt mixed with some pureed fruit for a spoon-able snack.


Lentils are easy-to-digest plant proteins that are a must-have food for babies because they’re brimming with nutrients like iron, calcium, phosphorus, calcium, choline, and folate, as well as 1. 1 grams of protein. Before cooking, rinse and sift through raw lentils to remove any possible debris from harvest, making them safer for your tiny nosher to nibble.


Quinoa grains are soft-cooked edible seeds. They’re chock-full of nutrients like folate and iron for your baby’s developing brain. Quinoa is considered a complete protein. That means it’s packed with all nine essential amino acids the body cannot make on its own but relies on to support rapid growth. There’s a natural coating of saponin on quinoa that you’ll need to rinse off before cooking as it can have toxic effects and a bitter taste. Boil quinoa seeds in water or a low-sodium chicken or veggie broth for extra flavor. Two tablespoons of quinoa have 0.5 grams of protein. 

More advice about feeding babies:

  • Happiest Baby's Feeding Guide
  • Best Puree Recipes for Babies
  • What to Know About Baby Led Weaning
  • Best Foods for 6- to 9-Month-Olds
  • Best Foods for 10- to 12-Month-Olds

About Gabrielle McPherson

Gabrielle McPherson, MS, RDN, LDN is registered dietitian in Missouri who specializes in community and pediatric nutrition. Gaby is passionate about encouraging families to eat well in simple, practical ways that are realistic...and delicious! When not working, Gaby loves cooking, baking, and making messes and memories with her sous-chef/preschooler Charlotte.

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.

10 Protein-Rich Finger Foods for Baby-Led Weaning

When your baby is starting solids it’s tempting to stick with fruits, vegetables, and grains like cereals or toast. But, babies need other nutrients, like protein and fat in their diets too. These mostly single-ingredient, protein-rich finger foods are an easy place to start.

There are good reasons to add protein-rich foods to your little one’s daily diet, beyond, well, the protein. First, if your little one is breastfeeding, at about six months she will need added sources of iron and zinc in her diet. (Formula is fortified, so if your baby is formula-feeding, this is less of a concern.) Iron and zinc are both crucial minerals for your baby. Iron allows blood cells to carry oxygen to muscles and organs and is key for brain development. Zinc is important for a strong immune system.

And, many protein-rich foods also happen to be good sources of iron and zinc, such as tofu, lentils, beef, chicken, and eggs. Keep in mind that the iron and zinc from animal sources is more easily absorbed than that from plant sources.

Protein-rich foods, especially dairy products, can also be full of beneficial fats (which babies need for vitamin absorption, satiety, and brain development) and other nutrients like calcium and Vitamin D. Just a reminder that babies shouldn’t drink cow’s milk as a primary beverage until age 1, but it’s a-ok to serve them yogurt and cheese.

Finally, when your baby is starting solids she’s also taste-training. If you introduce meat and/or other protein sources now, she’s more likely to continue to enjoy them as she gets older. Remember, your child will never be more open to new flavors than she is now, so take advantage!

If you’re spoon-feeding, consider stirring whole-milk Greek yogurt into fruit or vegetable purées for a kick of protein. And, of course, meat, fish, bean, and lentil pureés are also great sources. To get started you can try these recipes: Baby’s First Fish Dinner and Red Lentil and Spinach Purée, both from Real Baby Food.

But, what if you’re practicing baby-led feeding? Good news–there are lots of easy options! Here are my favorite, mostly single-ingredient options.


10 Protein-Rich Finger Foods for Baby-Led Weaning

  1. Cooked and flaked fish, such as cod or omega-3-rich salmon; spritz with lemon for extra flavor.
  2. Chickpeas or other beans, lightly smashed. If canned, choose low or no-sodium beans and rinse well and drain.
  3. Lentils. This will be messy, but your baby can pick them up by the handful. Or, smash with olive oil and smear on toast.
  4. Baked or poached and shredded chicken breast or thigh. This is especially nice tossed with a little veggie purée.
  5. Slow-cooked or pressure-cooked beef, pork, or lamb (RELATED: How to Prep Meat for Baby-Led Weaning)
  6. Chopped hard-cooked eggs, yolks and whites
  7. Shredded medium-firm cheese, such as cheddar, mozzarella, or Monterey Jack
  8. Cubed firm tofu
  9. Chopped meatballs or ground meat patties
  10. Toast strips spread with peanut butter, almond butter, ricotta cheese, cream cheese, or hummus (RELATED: 15 Toast Toppers for Babies and Toddlers)

Remember that finger foods need to be a safe texture and size to help prevent choking. They should be soft enough to be mashed with gentle pressure between your thumb and forefinger. In terms of size, they should either be shredded, cut into strips about the size and length of your pinky finger, or cut into chickpea-sized pieces.

Looking for more baby-led weaning ideas and family feeding tips? Sign up for my newsletter! As a thank you for signing up, I’ll send you three of my favorite healthy smoothie recipes for the whole family. I look forward to being in touch!

Jenna Helwig
[email protected]

Recipes for children rich in proteins and vegetables

Getting kids to eat right is an odyssey for many families. There are toddlers who deny any strange taste. That they don't open their mouths when they bite a strange color, or that they're just never hungry. But a healthy diet is essential for its development. In Recipes for children, rich in proteins and vegetables , they guarantee a strong body that accompanies the constant accelerated development of children.

The problem is that while healthy, not all children enjoy healthy food. That's why today we're opening the options menu with some delicious and nutritious recipes.


  • 1 Protein meals
  • 2 Easy recipes with meat and vegetables

Protein meals

cook children's high protein recipes it's not difficult. Mainly because it's easiest to cook some meat and then add a vegetable side dish. Perhaps the most difficult is the last one. Not all children like lettuce, carrots or beets. Then the possibilities begin to be limited. In other cases, you will have to "disguise" vegetables, because if children see them, they automatically close their mouths. nine0003

Why is it important for children to eat protein and vegetables? Because they are part of the nutritional balance. Proteins are made up of a chain of amino acids, which are the main components of the body's cells and tissues. For this reason, they are necessary for the body for both development and growth, as well as for the general good condition of the body.

Protein must be present in any healthy diet as it allows the body to regenerate tissues throughout life. They are a source of energy and are part of the main hormones that allow the body to function in a balanced way. In turn, they are involved in the immune system when it comes to fighting viruses and bacteria. nine0003

As for vegetables, they guarantee the intake of nutrients such as vitamins, phosphorus, calcium, etc. Depending on the type of vegetable, the benefits are achieved. For this reason, a nutritious vegetable dish is said to be one that contains all colors. In diversity - the richness of the issue. There are many vegetable and protein-rich recipes for kids that are perfect for this stage of high energy needs.

Easy recipes with meat and vegetables

Nowadays it is necessary to think about Recipes for children, rich in proteins and vegetables to make them easy and fast. We know families have a lot to do and quick recipes are much needed. This does not mean that we forget aspects of nutrition. On the contrary, when it comes to protein recipes for kids, it's very easy to prepare a hearty and delicious recipe in a few minutes.

Open the refrigerator and look inside: you must have a piece of beef. Maybe eggs and potatoes. With these few ingredients, you can make a tasty and nutritious meal that your kids will love without complaining. Potatoes are flexible and adapt to different cooking methods. You can make them baked, fried, scrambled or mashed with butter and a little milk. nine0003

Eggs are also a source of protein, so they can be part of the meal. And the meat can be fried in a pan and seasoned with a small amount of fried onions. Or cook the meat in the oven by making a broth with chopped vegetables. If you don't want the kids to see them, you can remove them when serving, but the vegetables have already released their juice.

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3 Quick, Nutritious and Delicious Breakfast Recipes for Kids

Dairy products are also rich in protein, so any puree with milk and eggs will add the necessary dose of protein. Especially if it is a side dish of fish or chicken. If you want to mask recipes, you can make meatloaf by chopping the vegetables very finely and mixing them into the meat. Then you add a couple of eggs and breadcrumbs to shape the meatloaf. The stew is also perfect as you can add vegetables and proteins for children who do not eat salads.

Protein baby food - Diso Nutrimun

Protein for children is the foundation of healthy nutrition. A growing organism needs a huge amount of amino acids, to which food proteins are digested, to build its own protein structures of cells and tissues.

Proteins are needed for growth and development, strong immunity and protection from adverse environmental factors.

Protein structures help digestion and transport of essential substances, are involved in maintaining water balance. nine0003

It's good when a child has an excellent appetite and eats milk, meatballs and fish with gusto.

And if not? It is tasty and healthy to feed the baby, so that the growing body receives everything necessary for development, children's protein nutrition helps.

What threatens the lack of protein

  • Slowdown of physical development.
  • Disorders of mental and intellectual development.
  • Memory deterioration and performance degradation.
  • Hormonal disorders. nine0014
  • Weakening of immunity.

The largest amount of essential amino acids is found in animal products. Rich in protein milk, cottage cheese, dietary meats, eggs.

Unfortunately, parents often face the so-called selective eating behavior of the child.

If a child does not eat well or categorically refuses these important foods, SBCS will help to correct the intake of valuable dietary protein in the body Diso Nutrimun .

It contains milk proteins of high biological value.

An important property that allows the use of SBCS in the nutrition of children from the age of three is that Nutrimun is added to dishes at the stage of their preparation, while the smell and taste of the dishes remain the same, and the benefits increase markedly.

This allows you to gradually expand your child's diet, accustoming him to new foods and proper nutrition. nine0003

Diso Nutrimun

Protein for children from 3 years old

Easily digestible protein mix for preparing meals and drinks. A source of amino acids necessary for the body to ensure the full growth and development of the child.

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Benefits of using protein foods for children Diso Nutrimun

  • Suitable for children from 3 years of age.
  • Easily digestible.
  • Thanks to the dietary fiber in the composition, it helps to improve peristalsis. nine0014
  • Odorless, does not affect the taste of food.

The price of protein for children allows it to be used constantly, enriching the diet with the necessary amount of protein of high biological value.

1-2 tablespoons of formula per day enrich your child's diet with high-quality protein containing all the necessary amino acids, which helps him grow and develop properly.

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