Protein is an integral part of every meal, including snacks. Children between the ages of 4- and 8-years old require 19 grams of protein per day, and those between 9- and 13-years old need 34 grams of protein daily. By providing your kids with high-protein snacks you can help their growing bodies remain active and full for hours. Protein is essential for repairing the body’s cells and it’s very filling, which kids need to keep them fueled between meals.

Here are 5 high-protein snacks for kids:

1. Turkey roll-ups

Turkey roll-ups are easy to make and a protein-dense snack for kids. They require no bread, just slices of turkey wrapped around cheese and/or veggies. You can make them by placing a slice of turkey on a plate, then spread cream cheese, place vegetables of your choosing on top, and roll away!

2. Peanut butter and apples or celery

Peanuts are high in protein and just plain amazing. Peanut butter paired with an apple or a stick of celery? Even better! Apples and celery are both full of fiber, which is known to keep you feeling full longer. When they are paired with peanut butter, they provide a nutritious snack for kids.

3. Yogurt parfait

Yogurt is fantastic on its own, but when you add a few more ingredients you can make more like a dessert. Yogurt parfaits are made by combining yogurt with a tablespoon of granola and mixed berries into a bowl or cup. In addition to protein, yogurt is high in calcium which growing kids need for their bones.

4. Hummus and veggies or crackers

Hummus is made from cooked and pureed chickpeas and it has a nutty flavor. It’s a thick dip, making it a perfect addition to veggies and crackers. Along with protein, hummus contains iron, vitamin B6, and folate, making it an ideal snack for growing kids.

5. Trail mix

What do you get when you combine nuts and dried fruit? Trail mix! It’s ridiculously easy to make and an amazing source of protein, vitamins, and minerals. Nuts and dried fruit are high in calories, so limiting them to a handful is best practice.