It's no secret that protein helps keep your body feeling fuller longer. In addition to getting a good sleep every night, early morning protein consumption can greatly aid in a person’s ability to sustain the day without feeling tired and reaching for unhealthy energy boosts like junk food. For kids, protein is arguably even more important since their bodies are constantly growing and changing. Help them start their day off right with a healthy and protein-packed breakfast that fights hunger and gives them substantial energy to make the most of their day.
Additionally, kids that have a well-balanced breakfast in the mornings perform better in school due to hunger’s impact on a child’s ability to learn.
Common Protein-Filled Breakfast Foods for Kids
The first item on our list is usually loved by kids with breakfast cereal but is also great on its own in combination with other healthy foods too. Just one 8-ounce glass of milk has 8 g of protein along with other essential nutrients like calcium and vitamin D. There are also dairy alternatives for milk with a good amount of protein available. Different variations of soy milk naturally can also include up to 8 g of protein, while other companies fortify cashew and almond milk with up to 10g.
These prepackaged cheese sticks, usually made from mozzarella, are delicious and easy ways to get your little ones the protein they need. Perfect for a quick and easy breakfast snack, each string cheese stick usually has around 6 g of protein.
Chickpea Flour Pancakes
Not only are these full of protein (10 grams a serving), but they’re also wholly plant-based. They only take a few minutes to conjure up as the kids rush out the door for school and can be combined with any fruits and vegetables to create a healthy, protein-filled start to the day.
Now, we know what you’re thinking — sushi for a kid’s breakfast? But this is not your typical sushi; breakfast sushi contains bananas, peanut butter, and rice cereal! These are really easy to make, and the prep time is a matter of minutes.
Start off with one whole banana and coin into several thicker slices. Next, take the peanut butter and coat the outer edges of the sliced bananas. Usually, only about 2 tablespoons of peanut butter are needed for a whole banana. Once the banana slices are coated, roll them in rice cereal to add a bit of crunch and texture. Eat immediately!
Eggs are always a great way to add a bunch of protein to breakfast. Whether scrambled, fried, or boiled, eggs average around 7 g to 8 g of protein. Boiling eggs is the preferred choice, especially when time is limited; just remember to prep them the night before.
Low Carb “Oatmeal”
Low Carb "oatmeal" is oatmeal without the oats. It’s made from chia, flax, coconut, hemp, and some binding elements (like fruit extract). It’s not only incredibly delicious, it’s also packed full of protein. There’s 100s of recipes on the internet to follow and it usually only takes 15 minutes or so to make. It’s a great plant-based approach to morning protein for kids.
Breakfast staples like bacon and sausage offer another tasty way to get plenty of protein in a short amount of time.
Start Their Day Off Right
Breakfast is the most important meal of the day, and the old saying is especially true for children. Providing them with long-lasting protein for breakfast ensures that their day gets started on the right track and should keep them full until lunch. They’ll feel better, perform better, and have lots of energy to seize whatever the day may bring.