Protein Pancake Snack for Kids

Here is a great healthy and high in protein snack recipe for kids. You'll be able to make 11 pancakes.

1. Mix together 1 cup of oatmeal with 1 cup of egg whites and 1 cup of fat-free cottage cheese. You can add some vanilla extract.

2. I personally like to add blueberry or little pieces of apple to the mixture. If you can think of other fruits to add, go ahead.

3. After you done adding ingredients, spray your non-stick pan with pam oil. Pour out the mixture as pancakes. After few minutes flip them to the other side.

4. You can serve them with some cold low fat yogurt and strawberry on top :) You can serve it with glass of low-fat milk.

Now, let's see how much protein we have. Each pancake should have around 7 grams of protein and 0 fat. Kids love it. You can use this recipe to make a healthy breakfast or healthy snack for kids.

Protein in Snacks

We don't always give our kids enough protein in the main meals. Healthy protein snack is a great way to ensure your kids get enough protein every day.

Why do our kids need protein?

They need protein (and we need it too) to build new cells and repair damaged tissues. Kids need protein to grow. And we know how fast kids grow. I don't want to go into the details but protein consists of 22 amino acids. Our bodies can make only 13 types of amino acids out of 22. So we need to eat different types of food to get the other 9. And I'll tell you later what food you need to eat to get it.

How much protein does our kids need per day?

It depends on your child's weight. Kids need 1 gram of protein for every 2 pounds. You'll need to do some math here.

Where to find protein?

Now that we know why and how much protein kids need every day let's talk about different healthy snacks packed with protein. While we are trying to provide our kids with enough protein we want to avoid giving them "bad" fat, and I'll talk about good and bad fat in my next post. A lot of high in protein foods have a lot of "bad" fat. It takes planing to come up with a healthy balanced diet for your kid. I'll just list high-protein foods for you very quickly: beef, poultry, fish, eggs, milk, cheese, nuts, seeds, lentils, beans, and rice.

We'll talk about high protein snacks later. I have few great recipes that I can' wait to share with you.