Top 10 High Protein Breakfast Ideas For Kids

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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.

Top 10 High-Protein Breakfast Ideas For Kids:

Here are ten protein rich breakfast ideas for kids that they will love to start the day with:

1. Eggs:

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  • Eggs are a great source of protein and are also the perfect way for your kids to start the day.
  • You can prepare the egg in 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 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 pancakes and more. This is a healthy and yummy protein rich breakfast for kids.

2. Nuts:

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  • 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 on a piece of toast, waffles or even use it as a dip with fruits.
  • You can add chopped nuts to a bowl of yogurt or oats to make a delicious and healthy breakfast.

3. Dairy Products:

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  • 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 delicious milkshakes, cheese toasts, grilled cottage cheese and more to give your kids variety.

4. Protein Smoothie:

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  • 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.

5. Strawberry Smoothie:

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  • A strawberry smoothie 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:

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  • 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:

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  • 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:

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  • Oatmeal is another high protein breakfast foods 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:

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  • 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:

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  • 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.

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. 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.


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Sadiya Qamar

Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition.  Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.