Lenny and Larrys
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.
Before you begin - always consult your physician before beginning any dietary (or exercise) program(s). This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate dietary program (or exercise routine) for you, your kids, and/or anyone else.
Common Protein-Filled Breakfast Foods for Kids:
Milk (dairy, almond, soy, oat, or cashew milks)
8 - 10+ grams of protein per serving (serving size 1 cup).
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.
String Cheese
~6 grams of protein per serving (serving size 1 stick).
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
~10 grams of protein per 1 cup of chickpea flour.
Breakfast Sushi
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
7 - 8 grams of protein per boiled egg.
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”
10 - 12 grams of protein per serving (serving size of 1/2 cup)
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 Meats
15-18 grams of protein per serving (serving size 1, 3-ounce patty)
Breakfast staples like bacon and sausage offer another tasty way to get plenty of protein in a short amount of time (and don't sleep on chicken sausage... incredibly good).
Greek Yogurt Parfait
~23 grams of protein per serving (serving size 1 cup)
A Greek Yogurt Parfait is a delightful and nutritious breakfast option that combines the rich creaminess of Greek yogurt with the natural sweetness of fresh fruits and the crunch of nuts. One serving of this parfait consists of one cup of Greek yogurt, which provides a substantial 23 grams of protein. This high protein content helps to keep you feeling full and energized throughout the morning. By layering the yogurt with a variety of fresh fruits such as berries, bananas, or kiwi, and adding a handful of nuts like almonds or walnuts, you create a balanced and satisfying meal that is both delicious and healthy. This combination not only enhances the flavor but also adds essential vitamins, minerals, and healthy fats, making it an excellent start to your day.
Cottage Cheese with Fresh Berries
~27 grams of protein (serving size 1 cup)
Protein Smoothie
A Protein Smoothie is a versatile and quick breakfast option that can be tailored to your taste preferences while ensuring a high protein intake. One smoothie made with one cup of milk, one banana, two tablespoons of peanut butter, and one scoop of protein powder delivers a total of 20 grams of protein. This smoothie is not only rich in protein but also provides a good dose of healthy fats, potassium, and other essential nutrients. The milk and protein powder contribute to the protein content, the banana adds natural sweetness and creaminess, and the peanut butter provides a rich, nutty flavor along with additional protein and healthy fats. Blending these ingredients together creates a smooth and creamy drink that is perfect for a quick breakfast on the go or a post-workout meal.
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.