Top 10 High Protein Breakfast Ideas For Kids

Mothers want their children to have healthy and nutritious foods. A high-protein breakfast for kids can be ideal since it fuels them and makes them feel full. However, making breakfast for kids can be a big task, especially for finicky eaters. Proteins help to keep the sugar levels steady while providing essential nutrients. Practicing healthy eating from a young age helps the children stick to healthy eating habits later. It may even help to avoid many lifestyle-related diseases and conditions in children. Read on to know the protein requirements for kids and some of the best high-protein breakfast ideas for them through this post.

protip_icon Did you know?
Children who skip breakfast have lower academic performance, obtain less iron (a crucial nutrient) and are more likely to have a higher body mass index (BMI), which indicates they are overweight(5).

Top 10 High-Protein Breakfast Ideas For Kids

Here are ten protein richbreakfast ideasfor kids that they will love to start the day with:

1. Eggs:

Image: Shutterstock

  • Eggs are a great source of protein and are also the perfect way for your kids to start the day.
  • You can preparethe eggin a way that your kid loves the most, and also prepare it in different ways to add more variety.
  • One of the easiest ways to serve eggs to your kids is to whip up some scrambled egg and make some buttered toast to go along with it. You may also add some mashed avocado on top of it.
  • You can also take the easy way out and give your kid some hard boiled eggs.
  • You can also try an omelet. The best part about omelets, apart from their awesome taste, is that you can make a different variety of them. You can also try egg poach or add it to other recipes such as protein pancakes, protein muffins, protein waffles, and more. This is a healthy and yummy protein-rich breakfast for kids.

2. Nuts:

Image: Shutterstock

  • Nuts are also a powerhouse of proteins that will fill your kid up with a high dose of nutrients.
  • You can give your kid nuts in any form that they like the best, as standalone nuts or even mixed in other recipes.
  • Peanut butter is also a great source of protein, and you can add it to a piece of whole-grain toast, waffles, or even use it as a dip with fruits.
  • You can add chopped nuts or granola to a bowl of yogurt or oats to make a delicious and healthy breakfast.

3. Dairy Products:

Image: Shutterstock

  • Include dairy products to give your kid a delicious and healthy start to the day.
  • Dairy products such as milk, yogurt, cheese slices and even cottage cheese are a good source of protein.
  • Make deliciousmilkshakes, protein shakes, cheese toast, and grilled cottage cheese to give your kids variety.

protip_icon Quick tip
Another simple way to help your child consume more dairy is to freeze tiny fruit and yogurt mixture dollops to create tasty yogurt bites. For the hot summer, yogurt bites will be a fantastic alternative to popsicles (5).

4. Protein Smoothie:

Image: Shutterstock

  • You can make a delicious, filling, and protein rich smoothie right at home with some easily available ingredients.
  • Add some coconut milk, almond butter, banana, vanilla, egg yolks, cocoa powder, and cinnamon powder to a blender and make a smoothie. You can also add or change some ingredients based on your kid’s preference. You may add chia seeds for added benefits if your child likes the taste.

5. Strawberry Smoothie:

Image: Shutterstock

  • A strawberrysmoothie will be delicious and also keep your kid full for the first half of the day.
  • Make a smoothie at home by adding strawberries, uncooked oatmeal, plain Greek yogurt, honey and some milk in a blender.

6. Meats:

Image: Shutterstock

  • Adding meats to your kid’s breakfast will bring in taste and an extremely filling and protein-rich menu.
  • You can give your kids meat in various forms and also add it as a variation for each day of the week.
  • Lean breakfast meat options are high in protein and low on fat. Some great meat-based breakfast ideas include turkey or chicken sausage.

7. Quick Protein Ingredients To Add In Other Recipes:

Image: Shutterstock

  • If your kid is a picky eater, you can always add some protein in other recipes, without them even knowing about it.
  • Add ingredients such as oats, milk powder, eggs, bananas, etc. in foods that your kid otherwise loves.

8. Oatmeal:

Image: Shutterstock

  • Oatmeal is another high protein breakfastfoods for kids. You can make it as a creamy breakfast recipe with fruits and nuts on top, or add it to pancakes, smoothies, and other recipes to make them healthier.

9. Cereal:

Image: Shutterstock

  • Top a bowl of cereal with lots of chopped fruits and milk.
  • It will make a healthy and very delicious protein rich breakfast for your kids.

10. Salad:

Image: Shutterstock

  • Give your kid a healthy breakfast by serving a plate of salad.
  • Add ingredients such as lean meats, eggs, green vegetables and more to make it delicious and rich in protein.

Despite the availability of various foods rich in protein, some studies have shown a decreased daily recommended protein intake in the US population. The ideal protein distribution should be equivalent across the meals (30g in each meal). But as the graph shows, there is an imbalance, with Americans eating a bulk of their protein during dinner, exceeding even recommended intake, and significantly less protein in breakfast.

Estimated distribution of protein across a day\'s meals

Source:Protein, Its What’s for Breakfast; American Society for nutrition/Current opinion in clinical nutrition and metabolic care

Frequently Asked Questions

1. Do children need protein for breakfast?

Children between four and eight years need 19 grams of protein per day, whereas children between 9 and 13 years need 34 grams (1). To meet these protein requirements, your child would need to take some protein in each meal, including breakfast. Do not solely depend on protein bars. Since breakfast is the first meal of the day, adding protein maintains your child’s energy levels and keeps them full for longer (2).

2. Which vegetables are rich in protein?

Broccoli, spinach, Brussel sprouts, and bok choy are some protein-rich vegetables you can include in your child’s diet (3) (4).

Offering a high-protein breakfast to children is an ideal way to help them start the day with energy. Proteins help them stay full for a longer time and help in proper growth and development. Eggs, protein smoothies, oatmeal, etc., are some protein breakfasts for kids. You can offer different protein breakfasts each day to keep your children interested. You may also include other ingredients to create exciting recipes. As parents, your focus should be on sneaking protein into your children’s diet in different ways. This practice will help them develop healthy eating habits.

Infographic: Healthy High-Protein Breakfast Food Items

Protein is an essential macronutrient that helps in the healthy growth and development of children. Therefore, parents must ensure adequate amounts of protein-rich foods for their children in their meals. Read the infographic below for some healthy and tasty ways to offer protein in your child’s breakfast.

simple and tasty high protein breakfast ideas for children (infographic)

Illustration: Momjunction Design Team

Get high-quality PDF version by clicking below.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version


Key Takeaways

  • Incorporating proteins in your child’s diet is crucial as they are the building blocks of the body and help stabilize sugar levels.
  • High-protein breakfasts are effective in keeping children satiated for longer periods and supplying vital nutrients.
  • Eggs, dairy products, meat, and nuts are excellent sources of protein that can be included in breakfast meals.
  • Smoothies are a quick and enjoyable means of introducing protein into a child’s diet.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in oureditorial policy.
Was this article helpful?
The following two tabs change content below.