How to Increase Protein for Kids with Sensory Processing Disorder

Protein plays a critical role in building muscle, supporting growth, and keeping your kids full throughout the day. However, for those with Sensory Processing Disorder (SPD), eating enough protein can be challenging because of the textures and smells of protein-rich foods. 

So if you’ve been struggling to help your kiddo get enough protein, you aren’t alone! Sensory challenges affect about 5-13% of kids ages 4 to 6, making it tough for them to process things like textures, tastes, sounds, and smells which can make mealtimes feel extra overwhelming (1).

In this post, we’ll cover sensory-friendly protein options to help your little one get the protein they need in a way that works for them.

Why Protein is Tricky for Kids with Sensory Processing Disorder

SPD can make it difficult for kids to understand and react to things they hear, see, taste, and touch. As your little one sits down for a meal, there might be intense food smells, loud noises, and confusing textures. No wonder why they aren’t eager to try new foods!

These overwhelming stimuli might result in “fight or flight” behavior like over-responsiveness (aggression and melt downs) or under-responsiveness (distraction and food refusal) (2). Because protein foods have an especially large variety of textures, tastes, and smells, they can be a difficult food group for these kids to tolerate. 

Daily Protein Needs for Kids

Protein helps build your kiddo’s muscles, brain, and immune system - but they don’t need as much as you might think.

Here’s a quick guide (3):

• 1-3 years: 13 grams of protein per day. 

• 4-8 years: 19 grams of protein per day. 

• 9-13 years: 34 grams of protein per day. 

• Adolescents (14-18 years):

• Boys: 52 grams of protein per day. 

• Girls: 46 grams of protein per day. 

Sensory-Friendly Ways to Boost Protein

1. Assess Sensory Needs Before Meals

Before offering a meal, check in with how your little one is feeling. Are they overstimulated and overwhelmed or understimulated and having trouble focusing on the meal? 

For overstimulation, try dimming the lights, offering quiet time, or using noise-canceling headphones. For understimulation, give them an avenue for this energy like jumping, swinging, or using a fidget toy or resistance band on their chair.

Meeting their sensory needs before the meal can help them stay calm and focused enough to try new foods.

2. Take Advantage of Plant-Based Proteins

Meat isn’t the only way to get protein! Plant-based proteins often have more mild tastes and textures, which can be more manageable for kids with SPD.

Focus on offering beans, lentils, chickpeas, tofu, tempeh, edamame, peas, quinoa, nuts, nut butter, and hemp seeds.

3. Serve Protein Foods in Preferred texture

Instead of begging your little one to “just try one bite” of a new food texture, offer the textures they already enjoy in protein-rich forms.

• Crunchy Protein-rich Foods: crunchy edamame beans, roasted chickpeas, cheese crisps, trail mix, protein granola, and flax seed crackers

• Soft/Mushy Protein-rich Foods: cottage cheese, beef jerky, cheese, hard boiled eggs, hummus, beans, yogurt, chicken meatballs, and nut butter

4. Use Smoothies

Smoothies are a great way to hide the texture and flavor of protein foods. Whether you’re using a protein powder, yogurt, nut butter, or even tofu - your kiddo can get the protein they need in a sensory-friendly way. 

5. Look for Higher Protein Carbs

Carbohydrates are an SPD-friendly food group because they tend to have consistent textures and mild flavors. With subtle tweaks to the type of carbs you offer, you can easily increase the protein content. 

High protein carbohydrates include:

• Lentil Pasta

• High fiber tortillas (have more protein too!)

• Quinoa

• Oats

• Brown Rice

• Black beans

• Edemame

• Corn

Summary

Kids with sensory processing disorder may avoid protein-rich foods because of their overwhelming taste, texture, and smell. But by assessing your little one’s sensory needs and offering protein in familiar textures and flavors, you can help them meet their protein goals without the mealtime battles.