Soccer is a high energy game that requires a great deal of energy. That energy comes from the food that kids eat, and they need it in gracious supply during and after soccer games, not to mention during and after practice. Protein is a great choice for giving kids energy because it gives them long-lasting fuel that doesn’t let them down.
We’ve put together three easy-to-make, kid-friendly, protein-packed soccer snacks to keep kids full of energy and ready to play!
Quinoa Crisp Nut-Butter Cups
These are a great snack that taste like candy! They’re actually packed with protein to keep your little ones going. Just be sure to keep them in an esky and out of the heat on warm days. Don’t be intimidated – this recipe is easier than it looks.
Makes 18 nut-butter cups
- 1 ½ cups quinoa
- ½ cup nut butter
- ½ cup coconut butter
- 2 tsp coconut oil
- 1 ½ tablespoons agave or maple syrup
- 1 tsp vanilla extract
- 18 muffin liners
Puff the quinoa by heating over medium heat in a dry skillet, covered, until popped. Just like popcorn! Spread it onto a baking sheet and bake at 110C for 3-5 minutes. It stores well in an airtight container, so you can make extra and use it in lots of recipes. It doesn’t really get much bigger, but it tastes completely different.
Mix the remaining ingredients in a heavy saucepan over medium heat, and whisk for 4-5 minutes until melted and smooth. Then remove from heat, and add in the quinoa gently. Transfer to a lined muffin pan in heaping tablespoons. Then place in the freezer for an hour to set. Store in the fridge for up to a week or freeze for up to three months.
An awesome alternative to chips, roasted chickpeas are absolutely delicious and easy to make. Throw them in a baggie and keep them in your child’s soccer bag along with a bottle of water for a snack that packs them full of energy.
Makes 2 cups
- 2 cans chickpeas
- 2 teaspoons olive oil
- ½ tsp salt
- 1 tsp garlic powder
- 1 tsp dried parsley
- 1 tsp chili powder (optional)
- 1 tablespoon parmesan cheese
Preheat the oven to 230F. Drain and rinse the chickpeas, then pat them dry with a towel. Mix all of the ingredients in a large bowl until the chickpeas are coated. Spread them evenly onto a baking tray covered in baking paper. Make sure they’re in one layer. Roast in the hot oven for 10-15 minutes until they’re golden and starting to brown.
Allow to cool completely (20 minutes or so). Store in an airtight container at room temperature for up to a week.
Soccer-Day Trail Mix
Trail mix is a perfect, protein-packed soccer snack. You can of course change this up to meet the tastes of your child! Before you offer this to the kids on your child’s team, be sure to check with parents about nut allergies.
Makes 5 cups
- 1 cup raw almonds
- 1 cup unsalted cashews
- 1 cup small whole-grain crackers
- 1 cup banana chips
- ½ cup dried cranberries or raisins
- ½ cup dark chocolate chips
Mix all the ingredients in a large airtight container and keep on the counter for up to three weeks.
What’s your favourite protein-packed soccer snack? We’d love to hear about it!