Packing healthy, nutritious lunches and snacks doesn’t have to be a ton of work. All you need is a little prep, and some fresh ideas! To get you inspired, we’ve rounded up five of our favourite super easy and protein-packed snacks for kids - for a lunch they’ll be excited about.
Wondering how much protein kids actually need? We did the research on that too!
Have you tried one of our awesome energy ball recipes yet? Energy balls are super simple and fast to make, since they use ingredients you probably already have in your kitchen, and they don’t require baking! All of our energy ball recipes are full of protein and healthy fats, thanks to nut butter and Rumble Supershake. Plus, they’re easy to pack, keep for up to a week in the fridge, and taste like cookie dough - so you know your kids will love them as much as you do.
Super Good Vegan Protein Bites (replace Rumble Latte with Cacao when making this one for kids)
Chickpeas are an amazing source of plant-based protein, but not everyone loves their soft texture. The solve? Roasting! To make a crunchy, salty, savoury, and protein-packed snack your kids will get excited about, rinse and dry a can of chickpeas, then spread them over a parchment-lined baking sheet. Toss with a little salt, pepper, and seasoning (we like cumin, paprika, coriander, and garlic powder), then roast in your oven at 375°F for about 40 minutes.
Hummus and crackers
Get the protein power of chickpeas another way - through hummus! Of course you can buy hummus, but it’s also pretty simple to make. Pair hummus with crackers, pretzels, chopped vegetables, or pita slices for a fun snack that will keep the kids full through gym class.
Greek yogurt with fruit
Greek yogurt has over twice the amount of protein compared to regular yogurt. Buy the plain, unsweetened kind, then add your own fruit toppings to mix it up! If you’ve got a plain-yogurt-resistant kid, drizzle on a little maple syrup to sweeten the deal.
Smoothies and Supershakes
Kids love smoothies - they’re colourful, sweet, flavourful, and easy to drink. To include a pop of protein, make them at home with a dollop of nut butter, or Rumble Supershake! While most kids would find a whole Rumble too nutrient-dense to drink as a snack, we love to pour smaller cups for our kids, or mix it into smoothies. Pack it in a thermos cup for a nourishing and deliciously chilled drink at school.
Note: Rumble Coffee Bean and Rumble Latte aren’t appropriate for kids because of the caffeine content (94mg in Coffee Bean, 84mg in Latte). Rumble Dutch Cocoa has 15mg of caffeine per bottle, Rumble Cacao has 10mg. Rumble Vanilla Maple does not have any caffeine. For reference, a cup of coffee has about 95mg of caffeine.