Getting children to eat breakfast before school can be difficult, especially on busy mornings. Parents can make this easier by preparing simple, high-protein meals at home before children leave for school.
Foods like eggs, milk, yogurt, cheese and peanut butter contain protein and are filling. These foods give children energy for their morning activities and help them stay focused in class.
With some planning, parents can prepare a delicious breakfast without spending much time in the kitchen.
Parents can try these eight easy breakfast ideas to make mornings more filling and nutritious.
1. Scrambled Eggs With Whole-Wheat Toast
Scrambled eggs are an easy-to-make breakfast item that contains a fair amount of protein. One egg can contain about 6 grams of protein. Eggs also contain vitamin B12 and choline, which support proper growth and body functions.
Adding some toasted bread to eggs makes for a filling breakfast to start the day. Other additions can include cheese or vegetables for extra flavor.
2. Greek Yogurt With Fresh Fruits
Greek yogurt is an easy way to ensure your kid gets enough protein at breakfast. As little as ¾ cup contains around 15 grams of protein, depending on the brand you choose. Moreover, the yogurt is a good source of calcium, which is required for the development of strong bones and teeth.
Strawberries and blueberries add extra sweetness. You can also add some dry nuts or seeds to make the dish crunchier. You can prepare this dish the day before.
3. Peanut Butter Banana Toast
The peanut butter and banana combination is extremely tasty and works well for kids to eat for breakfast before school. Two tablespoons of peanut butter include 7 grams of protein. Whole-grain bread supplies fiber, while bananas contain potassium and natural sweetness.
This breakfast is easy to prepare, even when you’re in a morning rush. Just spread peanut butter on the whole-grain bread and add banana slices. Top with chia seeds for extra fiber. You can also use sunflower seed butter instead of peanut butter.
4. Cottage Cheese With Fruit
Cottage cheese is another breakfast item that contains enough protein. About half a cup contains about 12 to 14 grams of protein. It also contains calcium that helps keep your bones and teeth healthy.
Children might like cottage cheese when it is served with fruit. You can add peaches, strawberries, pineapples or bananas. A bit of honey can also make it taste sweet. You can also serve it with whole-grain crackers or toast.
5. Breakfast Burritos With Eggs and Cheese
Breakfast burritos are recommended for children who like hot, filling foods. Eggs, cheese and black beans provide protein, while whole-wheat tortillas provide fiber.
To make breakfast burritos with eggs, add shredded cheese and cooked black beans. Fill the tortilla with the mixture, and then roll it up tightly. Add cooked vegetables for extra flavor. You can make several burritos at home in advance, refrigerate them and reheat them before school.
6. Protein Smoothies With Milk and Fruit
Some kids may not have enough appetite to eat a full breakfast. A homemade smoothie is an easier option in those situations. Milk, yogurt and peanut butter provide protein, while fruit adds sweetness.
A cup of whole cow’s milk contains about 8 grams of protein. One may also add bananas, strawberries, and mangoes to the mix when making a smoothie.
7. Cottage Cheese Pancakes
Cottage cheese and eggs make the pancakes more nutritious. Protein is one of the ingredients and the pancakes are tender.
Mix cottage cheese, eggs, flour and a little milk to prepare the batter. Cook portions of batter in a heated skillet until the pancakes turn golden on both sides. Serve your pancakes with banana pieces or berries. A bit of syrup makes for an extra treat.
8. Overnight Oats With Milk and Nut Butter
Oats are useful for families who don’t have time to prepare breakfast the next morning, since most of the work is done the night before and the oats can be eaten right after waking up.
Eat half a cup of oats with milk in a bowl or jar. Add peanut butter, chia seeds and banana to the oats to make the meal tasty. One cup of cow’s milk has 8 grams of protein, and 2 tablespoons of peanut butter have 7 grams of protein.
Breakfast doesn’t have to involve cooking meals.
There are also foods that you can prepare beforehand. Give your kids different kinds of breakfast every week to ensure they have all the nutrients.
