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10 Protein Foods Plus Crunchy Pecan Chicken

Posted May 28 2012 7:54am

One search that brings people to my website almost  more than any others is the term “protein for kids” or “how much protein for kids”.  We use three different ways to measure how much protein kids should be eating, according to the guidelines.  These are:

#myplate sauteed greens

Protein is essential for growing children!  Our top 10  favorite protein foods include:

  1. Eggs: Kids love eating Easter Eggs all year! Coloring eggs doesn’t have to be limited to springtime.  Why not add a few drops of color to your boiling water any time you boil eggs and have any color egg, anytime of year?
  2. Yogurt is a yummy source of protein! We love yogurt in cereal, mixed with berries, or even as a topping for our French Toast (which has more protein!)
  3. Nuts: We’ll eat nuts any way we can get them, but we particularly enjoy trail mix or roasting nuts with some cinnamon or sugar.
  4. Seeds:  An easy way to get some seeds, is to make them into a spread like we did Friday with the Sunbutter !  Add this to sandwiches or fruit and wa-la, delicious protein!
  5. Cottage Cheese. Cottage cheese and peaches doesn’t have to be known as “diet food”.  We love cottage cheese mixed with the fruit of the season.
  6. Deli Meats:  We roll a small slice of turkey around a carrot stick or pretzel rod.  This easy to pick up lunch or snack is simple and requires no knives!  Also we stack meats, cheese, or veggies between two whole-grain crackers. You can stack these separately and let the children assemble their own sandwiches.  By deli meats, we mean thinly sliced cuts of meat! Traditional deli meat is packaged with nitrites, which you can avoid by finding farmer that will process the meat without them.
  7. Beans over rice with some melted some cheese on top is perfect for a complete protein. Plus, the nelted cheese always makes things tastier.
  8. Meat Alternatives.  Although we actually don’t use these much, meat alternatives can be an occasional treat to make a traditional favorite a bit healthier.  ”Pigs in a blanket” can be healthy if you wrap a veggie breakfast link in a low-fat crescent roll. Bake until the roll is browned and cooked.
  9. Ground Turkey: We like to replace ground turkey with ground beef because it takes on a new flavor!  We enjoy ground turkey burgers, ground turkey spaghetti, or even ground turkey tacos.
  10. Chicken!!  This is where our recipe of the day comes in,  Crusty Pecan Chicken!

Crunchy Pecan Chicken

This dish came as a surprising favorite for my family! In face, I had no intention of blogging about it, or else I would have taken ‘step by step’ pictures along the way.  This Crunchy Pecan Chicken combines pecans and crackers for the crust to make it extra crunchy on the outside, with a hint of nutmeg for some flavor.  Plus, it was super easy!

pecan chicken

crunchy chicken

Crunchy Pecan Chicken


  • 2 lbs chicken thighs
  • 1 cup crushed pecans
  • 1 cup crushed whole wheat crackers
  • 1/2 tsp nutmeg
  • 1 tsp salt
  • 2 eggs
  • 2 TBL olive oil (or more depending on how many chicken thighs you have)


  1. With each chicken thigh, unroll it, and pound it out till it's slightly thin. Only a couple of hits will do.
  2. In a large bowl, combine crushed pecans, crushed crackers, nutmeg and salt.
  3. In a separate bowl, crack the eggs and whip till eggs are combined.
  4. Heat olive oil in a skillet till hot.
  5. Dip each chicken thigh in egg wash, then in the crumbs.
  6. Place on hot skillet. Cook both sides until chicken is cooked throughout. About 5 minutes on each side.
  7. Take out of skillet. Serve with rice or rolls and green salad.
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Then we made some frogs that enjoyed our green salad:




The best part about this chicken? The leftovers!! The next day, add it to green salad for lunch!

big bobs salad

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