🥚 Why Protein Matters for Kids (And How to Make It Easy!)

As parents, we’re always looking for ways to help our kids grow healthy and strong — and one of the most essential (and often overlooked) nutrients they need every single day is protein.

From building strong muscles to supporting brain development, protein plays a powerful role in your child’s health. But how much do kids actually need? And how can you get them to eat more of it — especially in the morning?

Let’s break it down and share a couple of protein-packed breakfast recipes your kids will love (including that viral cottage cheese cookie dough — yes, really!).

💪 Why Kids Need Protein

Protein isn’t just for bodybuilders. It’s essential for your child’s:

• Growth and development

• Muscle, bone, and tissue repair

• Immune system function

• Brain development and neurotransmitter production

• Balanced blood sugar and energy

When kids don’t get enough protein, they can experience fatigue, mood swings, poor concentration, frequent illness, and slow growth.

📏 How Much Protein Do Kids Need?

Here's a quick guide by age:

Age Range	Recommended Daily Protein
1–3 years	13 grams
4–8 years	19 grams
9–13 years	34 grams
14–18 years (girls)	46 grams
14–18 years (boys)	52 grams

These are minimums — active kids or picky eaters may need even more to support optimal energy and growth.

🍳 Easy Ways to Add Protein to Your Child’s Morning

The most common breakfast foods for kids (cereal, toast, pancakes) are loaded with carbs and sugar — and leave them crashing mid-morning.

Here are simple, kid-approved ways to add protein:

• Smoothies with Just Ingredients protein + nut butter + frozen fruit

• Egg muffins with turkey, spinach, or cheese

• Gluten-free muffins with added protein powder

• Yogurt or cottage cheese with chia seeds

• Overnight oats made with Greek yogurt and protein powder

• Protein pancakes or waffles with sunflower seed butter

  
  

🍪 Viral Cottage Cheese Cookie Dough (Kid-Approved + Protein-Packed)

This one’s a winner — creamy, sweet, and full of protein. Your kids will think it’s dessert!

Ingredients

• 1 cup cottage cheese (full fat)

• 2 tbsp maple syrup or honey

• 1 scoop Just Ingredients Vanilla Protein Powder

• 1/2 tsp vanilla extract

• 1/4 cup almond flour (optional for thickness)

• 1/4 cup mini chocolate chips

Instructions

1. Blend cottage cheese, protein powder, vanilla, and maple syrup until smooth.

2. Stir in almond flour and chocolate chips.

3. Chill and serve with fruit, graham crackers, or a spoon!

➡️ Bonus: Use sunflower seed butter or peanut butter to make it taste like cookie dough ice cream!

🍌 Gluten-Free Banana Muffins with Just Ingredients Protein

Perfect for busy mornings, these muffins sneak in protein and veggies if you want!

Ingredients

• 2 ripe bananas

• 2 eggs

• 1/4 cup avocado oil or coconut oil

• 1/4 cup maple syrup or honey

• 1 tsp vanilla extract

• 1 cup gluten-free oat flour

• 1 scoop Just Ingredients Vanilla or Chocolate Protein

• 1/2 tsp baking soda

• Optional: mini chocolate chips, shredded zucchini, or flaxseed

Instructions

1. Preheat oven to 350°F.

2. Mash bananas and mix with eggs, oil, syrup, and vanilla.

3. Stir in flour, protein powder, and baking soda until smooth.

4. Fold in any extras.

5. Pour into muffin tins and bake 18–20 mins until golden.

6. Let cool, then store in the fridge for quick breakfasts or snacks!

🌿 Why We Recommend Just Ingredients Protein

At Roots Wholistic Health, we only share what we trust — and Just Ingredients protein is one of our favorites because:

• It's made with real, whole-food ingredients

• Contains no artificial sweeteners or flavors

• Is sweetened with monk fruit (no blood sugar spike)

• Includes collagen, greens, and digestive enzymes

• Comes in kid-approved flavors like vanilla, chocolate, and pumpkin spice

👉 We proudly carry Just Ingredients in our clinic — or you can grab it online with code ROOTS for 10% off!

💡 Final Thoughts

If you want your child to thrive — physically, mentally, and emotionally — make sure they’re starting their day with protein.

Even a small boost in the morning can improve energy, focus, mood, and immunity. And when it’s as easy (and tasty) as cookie dough or muffins, everyone wins.

Want more kid-friendly wellness tips? Come visit us at Roots Wholistic Health — where we support growing families, from the inside out.