Protein Boost Granola Bar for Kids
Give your kids a powerhouse snack this school year with these Protein Boost Granola Bars which pack in more nutrition than a multivitamin!
We loved partnering with KidzShake to create these granola bars for you. When people ask us which protein powder we recommend for kids, our #1 go-to is Kidzshake. Keep reading to find out why.
“Should I Give My Kids Protein Powder?”
We get questions every single week about protein powder for kids. I understand why! Protein is important for healthy growth and development for active kids.
Most of the time, people want to know which protein powder we recommend. But first let’s take a step back and determine if it’s something your kids need in the first place.
Kids’ protein needs vary by age. If you’re not sure if your kids are getting an appropriate amount, take a look at these guidelines that outline the minimum recommended daily amount by age:
2-3 years old: 13 grams
4-8 years old: 19 grams
9-13 years old: 34 grams
14-18 year old (boys): 52 grams
14-18 year old (girls): 46 grams
If your kids are eating a balanced diet, they’re probably hitting these targets already. But sometimes kids DON’T eat a balanced diet, or they just don’t eat very much, period. If your kids are involved with sports or are otherwise physically active, they may also need a bit more protein to strengthen and recover. Here are a few other cases that might point to a need for extra protein. If your child…
…refuses protein-rich foods because of texture aversions or selective eating.
…has a characteristically small appetite, or tends to eat mostly grains.
…has food allergies that limit access to varied protein sources (like allergies to dairy, egg, fish, or nuts.)
…has a history of slow growth or failure to grow.
…is sick often, suffering from cold and flu symptoms that take a long time to clear up.
…has hair that looks thin or dull, or nails that crack and peel easily.
…has cuts and scrapes that seem to heal more slowly than they should.
…then try extra protein! In many of these cases, a powder can help.
The Best Protein Powder for Kids
There are a lot of different kinds of protein powder and supplements. If your child has a food allergy or special health condition, then please talk your plans over with your doctor, allergist or nutrition specialist before trying a supplement. Here’s a breakdown of some of the different kinds you’ll find on the market:
When choosing a protein powder for kids, here’s what I look for:
- A powder with only a few ingredients and additives.
- No added sugars or artificial sweeteners.
- No ‘energy-boosting” ingredients, which often means a powder contains caffeine.
- Plenty of protein per serving.
KidzShake Protein Powder
We’ve looked at a lot of different protein powders for kids. We now only recommend Kidzshake as a protein powder supplement! Here’s why:
- It tastes really yummy and has a smooth texture, so kids will actually eat it.
- It’s free of rBGH, GMO, artificial color and flavor, and BHT/BHA.
- It’s free of gluten, soy, and nuts.
- It includes a daily multivitamin, and a probiotic.
If your child is lacking nutrition and really just needs a boost to get back on track, this is the protein powder that provides all the essential amino acids without any of the additives you don’t want in their bodies.
Granola Bars with a Nutrition Boost
Smoothies and shakes are great, but sometimes kids don’t feel like drinking their protein. It’s nice to have a solid food recipe to mix things up! Protein granola bars are sweet and satisfying and filled with SO many powerhouse ingredients.
In this recipe, I’ve included oats, Kidzshake protein powder, ground flaxseed, almond butter, and dried cranberries. These ingredients contribute to your child’s protein AND fiber intake. In each granola bar your kids are getting those essential macronutrients along with needed vitamins, minerals and probiotics. Plus they taste amazing! If your kids don’t like the white chocolate chips, feel free to substitute them for dark chocolate. You can also swap out the dried cranberries for other dried fruit like apple, mango, or apricot. Mix it up!
Protein Boost Granola Bars
- 2 cup oats, dry
- 1/2 cup KidzShake Vanilla Protein Powder
- 1/8 cup flaxseed, ground
- 1 teaspoon cinnamon
- 1/8 teaspoon salt
- 1/4 cup almond butter
- 4 tablespoon honey
- 1/2 cup almond milk, unsweetened
- 1 teaspoon vanilla extract
- 1/3 cup cranberries, dried
- 1/3 cup white chocolate chips
- Preheat oven to 350° F. Grease an 8×8-inch baking dish.
- In a large mixing bowl, combine oats, protein powder, flaxseed, cinnamon, and salt.
- In a small bowl, whisk together the almond butter, honey, almond milk, and vanilla. Add to dry ingredients along with cranberries and white chocolate chips; mix thoroughly. If it becomes too sticky just mix with your hands!
- Press into prepared baking dish and bake for 15-20 minutes; watch closely the last 5 minutes to ensure the bars don’t become too brown.
- Cool completely, cut, and serve.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie
Kids and adult loved these! Easy to make and just the right protein carb mix I was looking for. I will use these for pre and post little athletes. I only added a few bits of dark chocolate.
Hi, I noticed you mentioned the kids shake is soy free but then above it talks about soy protein. Was that just an example of what to look for in other shakes?
Yes! We just wanted to share the different types of proteins for educational purposes!
Great recipe and thank you for advising about protein portions for kids based on age.
What can I use as a substitute for the Almond butter. My kids school is totally nut free.
You can try sunflower seed butter!
If I use an unflavored/unsweetened protein powder would I need to add more sugar?
It depends on how sweet you want them- there is a bit of honey in them as well, so you might be fine as is!
Curious why you picked that protein powder(?) because it has a LONG list of ingredients (not just a few ingredients) and mostly the unpronounceable ones are at the top. Also, it not only has added sugar but it’s one of the top ingredients (listed second just after whey protein)
The rest of the recipe looks really good, though- am looking forward to trying it once I can find a good a protein powder.
I typically don’t recommend protein powder for kids. But I do like the nutritionals of Kidzshake – the brand has actually changed now though.