Protein ideas for 12 year old

[ohwhattodo1]

Looking for ideas to get more protein into my 12 year old (bonus points for fibre ideas too!).

They won't eat meat or fish (except fish fingers), and doesn't like eggs or yogurt.

They'll eat eggs in things like pancakes, but not in quiche etc.

They love cheese, but obviously that's not particularly healthy in excess.

Will eat nuts sometimes, and will eat peanut butter in moderation.

I've tried all kinds of meat substitutes; quorn products, tofu etc, but all have been rejected due to texture.

Happy to 'sneak' protein in where possible - such as adding blended tofu to pasta sauces.

ETA - have tried blended cottage cheese in things, which was detected! But have had some success with the 'greek yogurt bread' type recipes.

Any and all ideas welcome, particularly snack ideas. Thank you!

i had planned to make cheese and courgette scones today. I also did red lentil flapjack. The scones are a staple. The flapjack did not work for me. It was too solid for my 10 month old GC. It might be better with salt. I like it enough so will use it. The children are better off with lentil bread with a touch of paprika.

I like these corn and cheddar muffins: https://www.yeovalley.co.uk/recipes/cheddar-corn-muffins which have yogurt, cheese, milk and egg in. You could switch the flour for chickpea flour and add/sub in peas for sweetcorn. They freeze well so can make a batch and have 1 or 2 at a time.

How about falafels seeing as he likes hummus? I like them warmed in the oven and find hummus as a dip gives them a bit of moisture. Or just falafels on their own or with another dip of some kind. They are made of chickpeas but might be ok.

On tofu, what brand are you buying? I find Tofoo the best. Is nice cooked in the airfryer. Or you can fry or oven cook. You can marinade it overnight and it really takes on flavour. Smoked tofu Tofoo is nice too. Once opened store it in a tupperware full of water in the fridge and change water everyday and it will last for up to a week. You can try rolling it it flour and then fry to make it crispy too.
Another option is scrambled tofu. Put it in a bowl and mash it up with your hands and then fry it. You can add flavours to it and also peas and herbs and other veg if you like. It's a bit like scrambled egg. I put frozen soya beans in mine, they are a very firm bean and very nice. Different texture to many beans so might be worth a try.

Tempah is also good. Doesn't keep so well as tofu so you have to use it in a couple of days. I find all brands much the same.

Other brands I like are La Vie ham and bacon and This Is... sausages (all vegan). Don't have them often as they are UPF but I like them sometimes and they have protein. Cauldron Cumberland and Lincolnshire sausages are nice too and I imagine less processed but they have egg so I don't eat them any more but might be an option for you.

Taifun Organic Tofu Wiener Sausages are delicious. You can buy them online or in Waitrose. Not cheap!

Quinoa is another option. I cook it in stock and then add soft herbs and lemon juice and olive oil.

Last thing, you might try Bold Bean Co beans or chickpeas. They are really delicious and quite different from tinned ones.

Oh, more thing, someone mentioned tacos. How about refried beans? They are easy to make with black beans. Might not like the texture but just a thought. I like them in a Mexican style taco.

Parmesan has the most protein in cheese. Personally, I wouldn't get hung up about them having 'too much' if their diet is limited elsewhere.

Socca made from chickpea flour is pretty much irresistable.