High Protein, Kid-Friendly Breakfasts

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High Protein, Kid-Friendly Breakfasts

It’s summer 2020 and the past few months have been like no other. With the COVID-19 pandemic nothing in our household routine is what it was a few months ago. Hubby and I are both working from home, and for me, much busier than I was before.

While I am grateful to have the ability to work and grow my business in these uncertain times my kids are left to fend for themselves more when it comes to breakfast.

Part of that is NOT my fault! At 13 and 10 they are sleeping later and they can as they’re not getting ready to go to school or even summer camp. But I’ve been up for 3+ hours by the time they arise AND I’m usually already busy working or with clients.

So – I needed some breakfast options they could and would make for themselves.

My criteria:

#1 High protein and nutritious so they aren’t reaching for a snack an hour later

#2 Easy for me to prepare and freeze and / or easy for them to assemble themselves.

#3 Simply, easily available ingredients so I could share these ideas with you all!

The kids’ criteria:

#1 Taste. Period.

We needed to get some store bought, ready to eat convenience options and you know there are homemade recipes.

Before coming up with the recipes I wanted to know exactly what I was working with. What is the actual protein content of the different ingredients?

  • 1 Egg = 6 grams
  • 2 T Chia Seeds = 5 grams
  • 3 T Hemp Seeds = 9 grams (WOAH!!)
  • 3 T Flax Seeds = 5.2 grams
  • 1/3 cup coconut = 2 grams

We also included Plantworks Protein powder in the Protein Crunch Bars and the Chia Pudding, which you can swap for your favorite protein powder or just leave it out. Still high protein foods with out the protein powder.

A word about gluten & diary. We are not a gluten-free or dairy-free family. But I am conscious of both and limit it in the foods we eat. If you need gluten or dairy free options use those. Watch non-dairy yogurts or cheese, may not be as high protein as dairy version.

Vegan? I included vegan options for my vegan friends, too. The Protein Crunch Bar, High Protein Waffle and swapping for plant yogurt for the parfait and Chia pudding.

Protein Crunch Bar

Protein Crunch Bar

My kids, well really the whole family LOVES these bars. They are chocolate-y and crunchy and great for breakfast or a snack.

You could switch up the ingredients by adding nuts or seeds, changing peanut butter for almond or other nut/seed butter and the protein powder is optional.

  • 1/2 c oats
  • 1/2 c Chocolate Plantworks Protein powder
  • 2 T cocoa powder
  • 1/2 c shredded unsweetened coconut
  • 1/4 c melted coconut oil
  • 1/3 c peanut butter
  • 1/2 c hemp seeds
  • 1 T honey
  • pinch of salt

Combine the ingredients in a food processor and then press into a parchment lined pan and freeze to set.

Once set cut into bars and store in freezer.

Chia Pudding

Chia Pudding

If you prefer, you can stir the ingredients together, but then you have whole chia seeds, not our favorite texture. So we blend it in the blender. It sets up faster and is totally smooth. You can mix up the fruit using frozen strawberries or cherries or even mango. The protein powder is optional.

  • 1 ripe banana
  • 1 1/2 c frozen berries
  • 2 scoops Vanilla Plantworks Protein Powder
  • 1/4 c chia seeds
  • 1/2 c plain greek yogurt
  • 1 c almond milk
  • pinch of salt

Combine all ingredients in a blender. Pour into small cups or ramekins, cover and refrigerate. Store in refrigerator for up to 4 or 5 days.

Berry Parfait

Berry Parfait

Likely the simplest of the high protein, kid-friendly breakfasts! Greek yogurt has the highest protein content, but you can mix it up with different flavors or varieties. Sweetened yogurts and cereals can make the sugar content add up quick, so read the labels.

Defrost the berries in the refrigerator overnight and they make a delicious berry juice that has no added sugar. Feel free to use other berries, cherries or other chopped fruit.

  • 1 c greek yogurt
  • 1/2 c berries
  • 1/4 c granola

Layer in a bowl and enjoy!

Egg Muffins

Egg Muffins

You are only limited by your imagination…and what you have in the refrigerator or freezer for these muffins!

I usually add chopped spinach or herbs, or even chopped roasted vegetables to the base, but all I had today was roasted turkey and cheddar. Feel free to season or spice them up to your tastes.

  • 10 eggs, beaten
  • 1 c diced turkey
  • 1/2 c shredded cheddar cheese
  • salt / pepper to taste

Preheat oven to 350, grease muffin pan. Beat the eggs in a glass liquid measuring cup so it’s easy to pour into the muffin cups. Season eggs with salt and pepper. Sprinkle turkey and cheese into the muffin cups. Pour egg over the turkey and cheese until just below rim of the cup.

Bake about 30 minutes on middle rack of oven. Egg muffins are done when they are puffed up and set in the center.

Allow to cool completely in the pan. Carefully remove from the pan and refrigerate or freeze. Heat to serve.

Breakfast Sandwich

Breakfast Sandwich

These are another super flexible option. The key is to scramble the eggs and toast the muffin. After that you can add what ever kind of cheese you want, or bacon or sausage or spinach. But spinach might be better added to the eggs. These were made to be frozen and reheated. I wanted to try the store bought frozen ones but my kids said…Nope. These were so easy to make it wasn’t a big deal.

These could be made diary free by omitting the cheese or gluten free with gluten free muffins.

  • 4 English muffins, toasted
  • 6 eggs, scrambled and seasoned with salt and pepper
  • shredded cheese
  • that’s it! Really!

Try to scramble the eggs so when removed from pan they are not too crumbly, this way they stay on the muffin easier. Toasted muffins are less likely to get soggy when frozen and reheated, so don’t skip this step. Top the warm egg with cheese so it melts. Eat the sandwich while warm, or allow to cool completely. Wrap in parchment or plastic wrap and refrigerate or freeze. Heat completely before eating.

Yup – Store bought, high protein frozen waffles.

I promised I would include some easy store bought high protein options that required no recipe at all.

Here ya go!

There are a few different brands but these I picked up from our local grocery store.

** I actually bought them at Giant. But, today at Whole Foods found they were $2 cheaper for the box! Pays to shop around! **

Why did I choose these over Eggo or other brands?

I wanted higher protein – most waffles are 2-3 grams, these have 11 grams. I also keep an eye on the sugar. Many fruit sweetened waffles have > 10 grams added sugar and these have 7 grams of added sugar AND 3 grams of fiber.

What to put on top? Pure maple syrup, a little goes a long way. My family also likes to top with peanut butter and banana or a drizzle of honey.

So there ya go. Six different high protein, kid-friendly breakfast options that kids can make themselves.

Check my SimplyFIT & Fresh Facebook or Instagram for the fun videos and taste test!

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