Ethan Brooks
Breakfast is an important meal for kids, especially those with ADHD, as protein in the morning can boost mood and improve focus at school. A high-protein breakfast can also keep kids fuller for longer, giving them the energy to last through their busy days. Here are some ideas for how to add protein to your kids' breakfasts, from scrambled eggs to protein-rich smoothies.
| Characteristics | Values |
|---|---|
| Dairy products | Milk, yogurt, cheese, cottage cheese |
| Meat | Lean meat, chicken, turkey, sausage, ground turkey |
| Eggs | Scrambled, poached, boiled, omelette, egg cups |
| Bread | Whole-grain bread, toast, bagel, croissant, panini bread, tortilla |
| Nuts and seeds | Chia seeds, flax seeds, hemp seeds, walnuts, nut butter |
| Legumes | Beans, peanut butter |
| Fruits | Banana, avocado, berries, orange |
| Breakfast dishes | Porridge, pancakes, waffles, muffins, sandwiches, burritos, quiche, frittata, cereal |
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What You'll Learn
- Greek yoghurt, peanut butter, and eggs are all high-protein foods
- Lean meats such as chicken and turkey are a tasty, protein-rich option
- Seeds and nuts are a great plant-based protein source
- Dairy products like milk, cheese, and yoghurt are a good way to add protein
- Beans, quinoa, and spinach are tasty vegetarian protein sources
Greek yoghurt, peanut butter, and eggs are all high-protein foods
Greek yoghurt is a fabulous source of protein, with one cup containing 17-24 grams of protein. You can prepare a high-protein breakfast with Greek yoghurt by making a bowl with vanilla nonfat Greek yoghurt, fresh blueberries, almond butter, and homemade cinnamon cashew granola. You can also add protein powder to Greek yoghurt to increase its protein content.
Peanut butter is another food that can add protein to your child's breakfast. One tablespoon of peanut butter has 4 grams of protein. You can add peanut butter to muffins, granola bars, or pancakes to increase the protein content of these breakfast foods.
Eggs are also a great source of protein and can be added to breakfast in a variety of ways. Each egg has 6 grams of protein, so you can easily incorporate them into a breakfast burrito, frittata, or omelette to increase the protein content. You can also make egg cups with eggs, cheese, and milk, which will provide 6 grams of protein per cup.
In addition to these specific foods, you can also try adding other high-protein ingredients to your child's breakfast, such as quinoa, milk, chia seeds, or tofu. By incorporating these ingredients into dishes like pancakes or smoothies, you can further increase the protein content of your child's breakfast.
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Lean meats such as chicken and turkey are a tasty, protein-rich option
If you have leftover chicken from the night before, it can be a convenient way to add lean meat to your child's breakfast. For example, you could serve it with some whole-grain bread and low-fat butter or margarine, or with some orange segments.
Another option is to add sliced chicken to a breakfast salad, along with eggs, green vegetables and other ingredients. Or, for an Asian-inspired breakfast, you could try a savoury porridge made with rice and chicken stock.
Turkey can be added to breakfast in a variety of ways, too. For example, you could make a breakfast burrito with scrambled eggs, black beans, and cheese, and wrap it in a slice of turkey bacon.
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Seeds and nuts are a great plant-based protein source
Seeds and nuts are a fantastic plant-based protein source for kids' breakfasts. They are versatile, easy to eat on the go, and packed with protein and other nutrients.
Pumpkin seeds, for example, contain nearly 7 grams of protein per ounce, along with magnesium, healthy fats, and essential amino acids. Sunflower seeds are another excellent option, providing around 6 grams of protein per ounce and a host of beneficial plant compounds, vitamins, and minerals.
When it comes to nuts, peanuts, almonds, pistachios, walnuts, and hazelnuts are all great sources of protein. Peanuts, for instance, have 7 grams of protein per ounce and offer additional health benefits, such as helping to optimize cholesterol, triglycerides, and blood pressure. Almonds provide about 6 grams of protein per ounce, while pistachios contain as much protein as an egg and are rich in specific antioxidants that promote eye health.
Incorporating seeds and nuts into breakfast can be simple and tasty. For instance, you can spread peanut butter on apple slices, bananas, or celery sticks, or add it to a slice of toast for a quick and easy protein boost. Making a homemade "Nutella" spread with hazelnuts and chocolate protein powder is another delicious option. You can also get creative by mixing and matching different types of seeds and nuts to find combinations that your kids enjoy.
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Dairy products like milk, cheese, and yoghurt are a good way to add protein
Dairy products like milk, cheese, and yoghurt are a great way to add protein to your child's breakfast. Milk is a popular choice, with many children drinking a cup of milk in the morning. It can also be added to cereal or oatmeal to increase the protein content of the meal. For a more substantial breakfast, try making a smoothie with milk, fruit, and peanut butter.
Yoghurt is another excellent source of protein and can be topped with fruit or oatmeal. For a fun twist, you can freeze small dollops of yoghurt mixed with fruit to create tasty yoghurt bites, which are perfect for hot summer days. Cheese is also a good option for adding protein to your child's breakfast. You can add it to eggs, toast, or waffles, or try a grilled cheese sandwich made with whole-grain bread and low-fat cheese.
If you're looking for a more portable option, string cheese or cheese cubes can be a great addition to a breakfast on the go. Dairy products are not only a good source of protein but also provide other essential nutrients that your child needs to stay healthy and energised throughout the day. So, whether your child prefers milk, yoghurt, or cheese, incorporating dairy into their breakfast is a great way to boost their protein intake.
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Beans, quinoa, and spinach are tasty vegetarian protein sources
Beans
Beans are an excellent source of vegetarian protein and can be easily incorporated into breakfast dishes. Try making breakfast burritos, quesadillas, or tacos filled with beans and vegetables. You can also experiment with bean shakshuka, a hearty option for cold mornings, or add beans to breakfast enchiladas for a twist on the traditional dinner dish. Sweet potato white bean bars are another kid-friendly option, which can be paired with fruit and yogurt for a balanced breakfast. Legumes, such as lentils, can also be used in baked goods like banana muffins.
Quinoa
Quinoa is a seed that provides a good amount of protein and can be prepared in a variety of ways for breakfast. One option is to make a creamy quinoa pudding, which can be served warm like oatmeal or chilled like rice pudding. Simply cook the quinoa with milk, sweeten to taste, and top with fruit or fruit puree. Quinoa can also be added to pancakes or used as a base for breakfast cups or egg dishes, providing a protein boost to your child's morning meal.
Spinach
Spinach is a leafy green vegetable that packs a nutritional punch with vitamins, iron, and phyto chemicals. It can be easily incorporated into breakfast omelets, muffins, or smoothies for a healthy boost. Try adding spinach to an egg dish, such as an omelet or frittata, or combine it with cheese and milk for a nutritious cup of egg florentine. Spinach can also be blended into a green smoothie or added to baked goods like muffins to sneak in some extra vegetables at breakfast time.
By incorporating beans, quinoa, and spinach into your child's breakfast, you can increase their protein intake while also providing a variety of other essential nutrients. These tasty vegetarian protein sources offer flexibility and creativity in preparing balanced and nutritious breakfast options for your little ones.
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Frequently asked questions
Some easy ways to add protein to your child's breakfast include serving eggs, meat, peanut butter, yogurt, cheese or other dairy products, or beans. For example, you could make a breakfast burrito with scrambled eggs, black beans, and cheese, or spread peanut butter on apple slices or a piece of whole-grain toast.
Some high-protein breakfast ideas for kids include egg and cheese sandwiches, protein smoothies, overnight oats, and egg cups.
For kids with ADHD, it's especially important to serve protein in the morning to boost mood and improve focus at school. Some high-protein breakfast ideas that may appeal to kids with ADHD include a smoothie with milk, peanut butter, and fruit, or an ""egg mc muffin" made with egg and peanut butter.
If your child is a picky eater, you can try adding protein to their favourite carbohydrates, such as waffles, toast, or fruit. For example, you could top waffles with melted cheese or spread peanut butter on a banana. You can also try serving a glass of milk alongside baked goods like a muffin or croissant to add some protein to the meal.
