Protein-Packed Breakfasts for Kids
Start your child’s day off right with these healthy recipes that will keep them satisfied ’til lunchtime!
Looking for healthy lunch options, too? Click here for my article on creative, healthy lunches for kids!
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When our kids are at school, they need to be at the top of their game. There’s no time to get distracted by hunger when you have to focus on learning and performing well.
And while two Eggos or a Pop-Tart are tasty, they simply won’t cut it—kids will burn through those empty carbs in an instant, leaving them in a sugar low right in the middle of their math class or spelling quiz.
No, what we need are breakfasts that are packed with healthy protein to ensure our kids have the energy they need until lunchtime.
So I enlisted the help of the amazing Monica Silvestro, CHHC (I’m not biased—she’s awesome!), who is both a teacher and a former nutrition counselor, to compile this list of protein-packed breakfast ideas for kids.
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Not only will starting your kids’ day with these breakfasts fill their tummies and keep their minds fresh, it can also make your day easier.
How?
Recipes marked with a ‘P’ are portable—meaning that your child can eat them on the way to school. Recipes marked with an ‘F’ are freezable—make them ahead of time and freeze extra servings to use later in a pinch.
What breakfasts do you serve your kids in the morning? Let me know below!
BOOKMARK this page so you can keep coming back for the recipes! And be sure to share this list on Facebook, Pinterest, and elsewhere to help your friends keep start their kids’ day off right!
Yogurt – Go Mediterranean for Protein
While most yogurt has 9-12 grams of protein per cup, choosing Greek yogurt will land you 18 to even 26 grams per cup.
Serve it in a bowl with fruit, or use my family’s favorite style: the Yogurt Parfait, served in a clear glass mug with layers of fruit, nuts, and granola in between layers of yogurt.
Pancakes and Waffles – Make These Better Choices
Kids love pancakes and waffles, but aside from a heaping dose of carbs, there’s not much there.
My family loves Kodiak brand pancake & waffle mixes. One serving gives 10 grams of protein! Holy cow!
Want to make your own without a mix? Try these recipes:
- Oat and Cottage Cheese Pancakes (F)
- French Toast (F) – add a nut butter spread for even more protein and healthy fat
Egg-Based Breakfasts
Eggs are a tried and true breakfast protein. Try these options to add some variety to your kids’ morning. The breakfast burritos are a winner in my house!
- Scrambled eggs with whole wheat toast
- Hard boiled eggs (P)
- Tortilla Española
- Ham and Cheese Frittata
- Egg Muffins – Version 1 (P)
- Egg Muffins – Version 2 (P)
- Breakfast Burritos – Version 1 (P) (F)
- Breakfast Burritos – Version 2 (P) (F)
- Breakfast Taquitos (P) (F)
- Baked Eggs in Ham Cups
- Avocado Baked Eggs
- Egg Sandwiches – make these more easily with this (P) (F)
Muffins – Who Doesn’t Love ‘Em?
Not only will your kids like these muffins, you will, too—all of these recipes are both portable and freezable!
- Almond Flour Carrot Muffins (P) (F)
- Oat and Zucchini Muffins (P) (F)
- Blender Muffins (P) (F)
- Baked Oatmeal Muffins – Version 1 (P) (F)
- Baked Oatmeal Muffins – Version 2 (P) (F)
- No-Bake Energy Bites (P) (F)
Creative Twists
Take some favorite non-breakfast foods and make them breakfast-friendly—and protein-packed—with these recipes!
- Peanut Butter Honey Tortilla Roll-Ups (P)
- Breakfast Quesadilla (P) (F)
- Avocado Toast (P)
Leftovers
You might not think that spaghetti and meatballs sounds good for breakfast, but your kids might love it.
The only rules about what you can eat for breakfast are the ones we make ourselves. If you have hearty leftovers in the fridge, offer them to your kids in the morning to keep them satisfied ‘til lunch!
And, of course…Smoothies!
Smoothies are a great go-to for getting healthy foods into your kids, from protein to veggies and more.
Here are some recipe compilations to expand your smoothie horizons:
Add the following mixable protein sources to add some umph to your kids’ smoothies:
- Nut butters or the nuts themselves (almond, peanut, cashew, etc)
- Hemp Seeds
- Chia Seeds
- Gelatin Powder
- Cacao Powder
What breakfasts do you serve your kids in the morning? Let me know below!
Remember: BOOKMARK this page so you can keep coming back for the recipes!
And be sure to share this list on Facebook, Pinterest, and elsewhere to help your friends keep start their kids’ day off right!
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