Four Easy Toddler Protein Snacks

Looking for easy, protein-packed snacks your toddler will actually eat? This mix of wholesome favorites checks all the boxes. Mini egg and veggie muffin cups are soft, savory bites full of hidden goodness. Peanut butter and oat energy bites are naturally sweet, no-bake, and perfect for on-the-go. Cottage cheese and berry fruit cups offer a creamy, calcium-rich treat with a boost of antioxidants. And turkey and avocado roll-up bites deliver satisfying, kid-sized rolls with healthy fats and protein. Simple, nourishing, and totally toddler-approved!

SNACKS

6/20/20253 min read

Turkey & Avocado Roll-Up Bites

Protein Source: Turkey breast
Why it’s good: Lean protein, healthy fats from avocado, soft texture.

Ingredients (makes ~8 bites):

  • 4 thin slices organic turkey breast (nitrate-free)

  • 1/4 ripe avocado, mashed

  • 1 tsp plain Greek yogurt (optional, to thin the avocado mash)

  • Pinch of mild cumin or paprika (optional)

  • 1 small whole grain tortilla (optional: to wrap and slice)

Instructions:

  1. Prepare Filling: In a small bowl, mash avocado with Greek yogurt (if using) and a pinch of cumin/paprika.

  2. Assemble Rolls: Lay a turkey slice flat. Spread ~1 tsp avocado mix evenly over it.

  3. Roll & Slice: Roll the turkey slice around the avocado filling. Repeat for all slices. If using tortilla, spread filling on tortilla, roll, then wrap with turkey.

  4. Cut into Bites: Slice each roll into 2–3 toddler-friendly pieces.

  5. Serve/Store: Serve immediately. Store in an airtight container in fridge up to 1 day. For daycare, pack chilled with an ice pack.

Mini Egg & Veggie Muffin Cups

Protein Source: Egg, optional cheese
Why it’s good: Complete protein, veggies

Ingredients (makes ~8 mini muffins):

  • 2 organic eggs

  • 2 tbsp finely chopped, steamed spinach or kale (well-drained)

  • 2 tbsp finely grated carrot or zucchini (squeezed dry)

  • 2 tbsp shredded mild cheddar or mozzarella (optional)

  • 1 tbsp plain Greek yogurt or milk (dairy or plant-based)

  • Pinch of garlic powder or dried herb (optional)

  • Olive oil or cooking spray to grease tin

Instructions:

  1. Preheat: Oven to 350°F (175°C). Grease a mini muffin tin.

  2. Beat Eggs: In a bowl, whisk eggs with yogurt/milk and optional seasonings.

  3. Add Veggies & Cheese: Stir in cooked spinach/kale, grated veggie, and cheese. Mix gently.

  4. Fill Muffin Cups: Divide mixture evenly among cups (~3/4 full).

  5. Bake: 12–15 minutes until set and lightly golden. A toothpick should come out clean.

  6. Cool & Serve: Let cool before removing. These keep in fridge 2–3 days; reheat briefly or serve cold.

Peanut Butter & Oat Energy Bites

Protein Source: Peanut butter (or sunflower seed butter), oats
Why it’s good: Healthy fats, plant protein, fiber; no baking required.

Ingredients (makes ~10 bites):

  • 1 ripe banana, mashed (or 2 tbsp unsweetened applesauce)

  • 1/4 cup natural peanut butter or sunflower seed butter

  • 1/2 cup rolled oats (gluten-free if needed)

  • 1 tbsp ground flaxseed or chia seeds

  • 1/4 tsp cinnamon

  • Tiny splash vanilla extract (optional)

Instructions:

  1. Mix: In a bowl, mash banana (or applesauce) and stir in nut/seed butter until smooth.

  2. Add Dry Ingredients: Mix in oats, flax/chia, cinnamon, and vanilla until well combined; batter should hold shape when pressed.

  3. Form Bites: Scoop tablespoon-sized portions and roll into balls.

  4. Chill: Refrigerate 30–60 minutes until firm.

  5. Serve/Store: Offer chilled or room temp. Store in fridge up to 4 days or freeze for longer.

Cottage Cheese & Berry Fruit Cups

Protein Source: Cottage cheese
Why it’s good: High-quality protein, calcium, antioxidants from berries; soft textures.

Ingredients (serves 1 toddler):

  • 1/4 to 1/3 cup full-fat cottage cheese

  • 2 tbsp finely chopped soft berries (strawberries, blueberries, raspberries)

  • 1 tsp ground flaxseed or chia seeds (optional)

  • Tiny drizzle of honey or maple syrup (optional, only if toddler >1 year)

  • A few soft fruit pieces (banana slices or very ripe peach chunks) on the side

Instructions:

  1. Mix Cup: In a small bowl, stir cottage cheese with ground flaxseed/chia (if using).

  2. Add Berries: Gently fold in chopped berries. If using sweetener, add a tiny drizzle and mix.

  3. Serve: Offer alongside a few soft fruit pieces. Toddlers can scoop the cottage cheese mixture with fruit or a small spoon.

  4. Storage: Keep covered in fridge up to 1 day (berries can release liquid; best fresh).