10 High Protein Breakfasts For Kids

10 High Protein Breakfasts For Kids

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10 HEALTHY HIGH PROTEIN BREAKFASTS FOR KIDS 

Breakfast cereal: there’s no easier way to get breakfast on the table in the morning. Too bad it’s basically candy masquerading as a “balanced breakfast”.

But I’ll admit, having 4 kids in a 4 years meant that I relied on cereal A LOT to get through the morning.

However, about a year ago I began seriously researching and studying nutrition in order for my family to live a healthier lifestyle. I had just finished reading Salt Sugar Fat: How the Food Giants Hooked Us. And as I looked in my pantry, I suddenly saw the supposedly “whole-grain” and “heart healthy” breakfast cereals for what they were: a highly processed blast of sugar carefully engineered to be addictive.

It was time to ditch the breakfast cereal and serve my kids a healthier breakfast that would actually fill them up and give them the energy they needed. The answer: high protein breakfasts for kids!

10 High Protein Breakfasts for Kids #breakfast #healthykids

10 High Protein Breakfasts for Kids #breakfast #healthykids #protein
10 High Protein Breakfasts for Kids #breakfast #healthykids
10 High Protein Breakfasts for Kids #breakfast #healthykids

So I searched for high protein breakfasts that were still easy to make and convenient. Because let’s be honest: no matter how healthy the recipe, if it’s complicated and time-consuming, I’m not going to make it.

And I’m here to tell you that breakfast can be both easy and healthy. Most of the recipes below can be make very quickly.

So check out these 10 healthy and high protein breakfasts for kids!

GREEK YOGURT BREAKFAST BOWLS

high protein breakfasts for kids

The sky is the limit when it comes to greek yogurt breakfast bowls. Start with some full-fat greek yogurt (which is super rich in protein) and add the fresh fruit, granola, or nuts of your choice. Check out all these fun options for your greek yogurt breakfast bowls!

BREAKFAST BURRITOS

high protein breakfasts for kids

Just one of these tasty breakfast burritos from Once Upon a Chef packs a whopping 30g of protein. Packed with all kids of deliciousness, this finger food will sure to be a hit in any burrito-loving family.

BIRCH BENDERS PROTEIN PANCAKES

high protein breakfasts for kids

Birch Benders makes an array of incredibly delicious pancake mixes. Plus, they’re super quick and easy to whip up! Just add water to the protein pancake mix, cook, and you’ve got pancakes that pack an awesome 16g of protein per serving.

EGG & CHEESE MINI MUFFINS

high protein breakfasts for kids

Egg muffins are awesome high protein breakfasts for kids. While this egg muffin recipe from the Seasoned Mom just has cheese in it, you can add basically any chopped veggie you like! Plus, they are a perfect meal prep recipe. You can make a big batch and pull them out of the fridge as the week goes on.

To make cooking egg muffins (and cleanup) way easier, I highly recommend using silicone baking trays. The muffins pop out very easily and they clean up quickly. (I found myself doing A LOT of scrubbing when I made egg muffins in our metal tins.)

RASPBERRY ALMOND CHIA SMOOTHIE

high protein breakfasts for kids

My kids love smoothies. I find that they’re a quick and easy way to get them to eat a bunch of food that’s good for them. This raspberry almond chia smoothie from Delighful-E-Made is kid-friendly and super delicious.

CHEESY EGG-IN-THE-HOLE WITH BACON

high protein breakfasts for kids

Not only is this dish packed with protein (thanks to the eggs, cheese, & bacon), but kids can help with this easy dish (I’m all about getting kids involved and helping!). They can use their favorite cookie cutter to cut the hole in their bread.

CHOCOLATE PEANUT BUTTER PANCAKES

high protein breakfasts for kids

I was a weird kid and refused to eat pancakes growing up. But my kids, on the other hand, will pretty much eat pancakes in any form that I give them. These Chocolate Peanut Butter Pancakes from Peanut Butter & Fitness are protein-packed and super yummy. If you’re a pancake lover, the site is FULL of delicious protein pancakes recipes.

STRAWBERRY BANANA OATMEAL PROTEIN SMOOTHIE

high protein breakfasts for kids

Yet another quick and easy smoothie recipe. This simple yet tasty strawberry banana protein smoothie delivers a nice dose of fiber and 12 grams of protein.

GREEK YOGURT FRUIT PARFAITS

high protein breakfasts for kids

This greek yogurt and fresh fruit parfait is not only delicious, but beautiful! Your kids will feel like they’re eating a dessert while they’re eating a nutrient and protein rich breakfast. The recipe calls for nuts, which add extra protein and healthy fats. But only half of my kids will eat them with the nuts!

BREAKFAST EGG CUPS: 4 WAYS

high protein breakfasts for kids

Again, we love egg muffins for breakfast. And these 4 awesome egg cups recipes from Baby Foode are awesome! (The whole site is amazing.) Even the pickiest eater will like one of these four protein-packed variations.

If you want to make life easy, remember to use silicone baking trays!

DITCH THE CEREAL & GO FOR PROTEIN IN THE MORNING

We all want to help our kids develop healthy habits. Beginning your kid’s day with a high protein breakfast is a great place to start. Pick out a few of these  high-protein breakfasts for kids and help your kids get a healthy (and delicious) start to their day!

You’ve got this, mama!

MORE HEALTHY RECIPES

7 Things You Need to Know About Tongue-Ties

7 Things You Need to Know About Tongue-Ties

7 THINGS YOU NEED TO KNOW ABOUT TONGUE-TIES

Having a child with a tongue-tie can be an incredibly frustrating experience. Between the breastfeeding issues and the conflicting medical advice, it can be a painful and confusing period.

At least it was for me.

And the thing is, it could have been 100% avoided if I’d had a bit more information.

I wanted to share my story of having two kids with tongue-ties (and one with a lip tie) in hopes that I could save other parents the struggle and frustration that we have experienced over the past couple of years.

If you have a child with a tongue-tie, here’s what you need to know about tongue-ties:

1) MOST MEDICAL PROFESSIONALS AREN’T TRAINED TO DEAL WITH TONGUE-TIES

Though I had successfully nursed my oldest 2, I suddenly had difficulty nursing my youngest 2 girls.

Despite frequent visits with lactation consultants, nurses, and doctors, no one noticed their tongue ties (or the lip-tie) in the hospital. Or for their first several well-visits.

Once the pediatrician finally noticed Rosie’s (my 3rd child) at her 6 month well visit, we had pushed through the difficulties (and pain) and breastfeeding was going okay. So the doctor didn’t seem concerned. She was pretty small, but gaining weight.

Little did I know the problems that would arise.

7 things you need to know about tongue-ties #tonguetie

2) IF YOUR CHILD HAS A LIP-TIE, THERE IS PROBABLY ALSO A TONGUE-TIE.

According to specialists, f a child has a lip-tie, it is almost always accompanied by a tongue-tie. It is very rare that a child with have only a lip-tie.

My 4th baby was born with a lip-tie that I noticed when she was a few months old. Again, I had difficulty nursing and again I was told that it was nothing and that lip-ties don’t cause issues.

However, once we finally were able to find a specialist who addressed our concerns, we learned about her tongue-tie. Correcting both made immediate positive changes to nursing.

3) PEDIATRICIANS DON’T AGREE ON WHAT TO DO FOR TONGUE-TIES.

For many pediatric needs, there is great consensus among the medical community. Tongue-ties are not one of those things.

All along the road, different doctors told us different things.

Our pediatrician wasn’t concerned one bit, while I was. I knew nothing about tongue-ties and needed to understand how this was going to affect my child. So to appease me, he referred me to a pediatric ENT.

And $200 and a 4 minute visit later, I learned that while the tongue tie was severe the pediatric ENT wouldn’t do anything with a baby past 2 weeks old. He said we could revisit when she was two.

Another specialist we consulted with would do the procedure up until the child was 9 months old, but by that point my girls were 1 and 2 and both were experiencing issues related to their ties. She said we could revisit when they were 4 or 5.   

This was the most maddening thing of all. I just wanted to find someone who could give us the help and answers that we needed.

4) YOU NEED A SPECIALIST WHO CAN HELP YOU

Finding a tongue-tie specialist will make all the difference in the world. Instead of being left with concerns and unanswered questions, you will finally get the answers and solutions you are seeking.

Our fantastic pediatric dentist sent us to the specialist who would give us the help and answers we so desperately needed.

Not only were my girls thoroughly evaluated in order to fully understand the impact of their tongue and lip-ties, but we were able to get the procedures to fix them. Rosie was also able to get very specialize speech therapy by a speech language pathologist specializing in tongue-ties and feeding issues.

After having the tongue-ties overlooked or ignored for so long, we finally got answers and solutions with a specialist.

7 things you need to know about tongue-ties #tonguetie

5) TONGUE-TIES CAN CAUSE A LOT OF PROBLEMS IF LEFT UNTREATED

I didn’t realize the full impact of how the tongue-tie affected Rosie until after she was evaluated by a specialist and had the tongue release procedure. Very quickly and I saw the swift change that took place in her speech, face, and physique.

HOW THE TONGUE-TIE AFFECTED MY CHILD:

  • Her cheeks were sunken and her chin recessed as a result of her inability to use her mouth and muscles properly.
  • She had enlarged tonsils which cause her to snore and greatly disrupted the quality of her sleep.
  • Her speech was difficult to understand despite her extensive vocabulary.
  • She was underweight.

Within two months after the procedure (and weekly speech therapy by a SLP specializing in tongue-ties and feeding issues), she was a different kid.

CHANGES AFTER THE TONGUE-RELEASE:

  • Her cheeks became full and plump and her chin moved forward as she learned to use her facial muscles properly now that she had full use of her tongue.
  • Her articulation improved immediately and with speech therapy made huge inroads.  
  • She stopped snoring and waking several times a night, helping everyone get better sleep.
  • She immediately began to gain weight to look very healthy.

While I’m so grateful we found solutions, all the issues she had were avoidable. Had we been served properly by the medical professionals we encountered early on, we would have avoided anguish and a pile of medical bills.

6) THE POST-PROCEDURE EXERCISES ARE ROUGH, BUT TOTALLY NECESSARY

In order for the tongue to heal properly and not reattach, it must be stretched upward several times a day in the weeks following the procedure. It’s painful, but completely necessary.

I’m convinced that this is actually harder on the parents! But having a healthy child at the end of the 6 weeks is worth it.

7) TRUST YOUR GUT

You are with your child nearly 24/7. You know when something is off. Trust yourself. If your pediatrician dismisses your concerns, find the specialist who will listen and answer your questions.

And this goes for everything, not just tongue-ties. I know of concerned moms whose pediatricians kept saying their child is within the norm, only to later get diagnosed with autism.

I also know a mom who was concerned by her teenage son’s posture only to be told that it was just slouching and he needed to stand up straight. Turns out it was a serious genetic condition and he missed out on early intervention.

Trust your gut and find someone who will take the time to understand you and your child.

Luckily, my story has a happy ending. Through amazing specialists, we found answers and solutions. Both girls are healthy and doing really well. We’re delighted by the progress they have both made post-procedure. 

Hopefully, our experience can help you learn what you need to know about tongue-ties. Above all, find a tongue-tie specialist in your area who can answer your questions and find solutions for you and your child. 

You’ve got this, mama.  

 

 

11 Steps to End Picky Eating and Create Healthy Mealtime Habits

11 Steps to End Picky Eating and Create Healthy Mealtime Habits

*This post may contain some affiliate links for your convenience.  Click here to read my full disclosure policy.

END PICKY EATING & CREATE HEALTHY MEALTIME HABITS

Mealtime in our house used to mean nobody was happy. There were a lot of tears, bribes, whining, begging, and finally threats. It was an intense battle of wills where my husband and I fought (and usually lost) the battle to get our children to eat the healthy and delicious food that I’d prepared.

Simply trying to get those kids to eat anything other than breads and crackers was like trying to convince them to skip Halloween and Christmas this year. They’d look at chicken and sautéd vegetables as thoughI’d presented them with a plate of slimy slithering eels.

It was maddening.

And it seemed like my efforts to get them to eat (e.g. “no dessert until you finish” or “5 more bites”) only seemed to keep the food battles raging.

So I started reading everything that I could and trying stuff out on my kids.

Turns out, all that conventional wisdom (“you have to clear your plate before you leave the table!”) is entirely unhelpful for creating kids with healthy eating habits.

After some great books (this one was my absolute favorite), I found a much better way to tackle the meal-time troubles. As I eliminated the struggle and conflict from our meals, my kids automatically started to be more exploratory with foods and developed healthier habits.

But I’m not alone in my struggles to try to end picky eating.

PICKY EATERS ALL OVER THE PLACE

As many as 50% or kids, at least for a period of time, fall into the category of “picky eater”. As a parent, this is incredibly frustrating. You’re going to great pains in trying to nourish your offspring and instill healthy eating habits while your child wants to just eat fishy crackers and Doritos.

But you can create a healthy home and instill healthy eating habits–even in your pickiest eaters.

Here are 12 tips to help you do just that.

End picky eating & create healthy mealtime habits #pickyeater #parenting

1) NEVER FORCE KIDS TO EAT

Chances are, you were forced to eat something as a kid. How’d that work out? Did you end up loving it and thanking your parents for helping you see the light?

Probably not.

Forcing kids to eat just ensures that kids will have negative associates with mealtime and the food you are forcing them to eat. Instead of trying to end picky eating, you’re just making it worse.

But taking all the fight, forcing, and negotiating out of your meals will make your child more comfortable and secure. They won’t put up their guard as they approach the dinner table, waiting for a fight. And they’ll feel in control since they have a choice in what they eat.

When they’re more comfortable and feel in control they are more likely to eat the foods you offer.

But I know it’s so hard. When your kid is refusing to eat anything but Skittles, your first inclination is to dig in and win the battle (at least for me). Problem is the more you battle, the more your child resists. Resisting and refusing is how your child exerts control.

Which is why they start refusing foods they used to like!

This was especially true with my second daughter. Even mentioning that I was making dinner, she would start pouting and exclaiming that she didn’t like what I was making. Never mind that she had NO IDEA what I was making!

But because we battled and negotiated our way through meals in order to get healthy foods in her body, the mention of dinner geared her up for a fight.

When we changed our strategy (thanks to this amazing book that I highly recommend, It’s Not About the Broccoli), we stopped all forcing and negotiating. Instead, we provided lots of healthy food options and let her pick. At first, she ate a lot of rice. But with the pressure gone, over time my ultra-picky daughter began trying new things.

Ironically, her diet has improved immensely by turning the power over to her.

And miracle of miracles, she tries most everything we give her.

2) DON’T MAKE A SEPARATE MEAL

Making a separate meal for your child–while it may keep the peace at dinner time–only ensures that picky and limited eating will continue.

When one of my kids outright refuse everything (rare), they are always welcome to have any raw vegetables, nuts or seeds, and sometime fruit. But no separate meal.

This is not only a HUGE timesaver for me, but it encourages kids to  develop proper eating habits.

If you want to end picky eating, be sure to provide a few choices in the meal you prepare and make sure at least one item is something your child will eat.

3) GET YOUR SPOUSE ON THE SAME PAGE

Nothing will sabotage any new parenting endeavor then being undermined by the other parent. However, I’ve found that this is usually because I didn’t fully inform my husband of the new strategy I was trying.

Sit down with your partner and determine what kinds of foods you want to be eating and your plan of action. What are the meal time rules going to be? Sending mixed messages to your kids will just communicate that you aren’t serious.

4) INVOLVE YOUR CHILD 

Ask your child what you should make. At the grocery store, have them help you pick out foods. Kids love picking out produce and putting it in bags.

Then, have them help you in the kitchen preparing the meal.

This was really helpful in our house. Involving my pickiest eater in the cooking process has not only been fun and a sweet bonding experience, but she’s now much more likely to eat something she helped prepare it.

end picky eating

5) SET A GOOOD EXAMPLE

Children are much more likely to do what you do and not what you say. Our children are walking testaments to our actions, not our words. This applies to how we eat as well.

I’ve also found that if I am eating anything around my kids, they will want to try some. From salads to smoothies packed with kale, if I’m eating and enjoying something, my kids want a piece of the action. And I’ve been really surprised by what my children will not only try, but end up really liking.

In the last couple years, I’ve been a pretty consistent salad eater and my 2 youngest would always want bites. As a result, these kids aged 3 and 20 months love salad. They’ll happily munch on mouthfuls of kale, quinoa, and carrots (something I though was impossible).

6) KEEP ONLY HEATHY OPTIONS AROUND

If there aren’t unhealthy options littering your kitchen and pantry, then your child will have little else to beg for in place of the meal they’ve been presented.

For example, I never have juice or soda around the house and I only buy dense whole grain bread. They think white bread is candy. So all sandwiches or toast is made with heavy fiber and nutrient-packed bread. I try to keep all snack foods they healthiest options available.

7) MAKE MEALS FUN

Making mealtime fun is will go a long way in having your associate healthy eating with positive emotions. If mealtimes are a always a battle, everyone is trained to get frustrated at dinner time!

Get your kids to help out, experiment with fun dips and sauces, and switch it up (like breakfast for dinner).

8) DON’T BRIBE WITH DESSERT

This just teaches kids that healthy food is bad, but must be suffered through to get to the true reward: dessert. If dessert is the reward, then dessert is always the goal–not healthy eating habits.

I’ll admit that I tried this…a lot. And the result was that my children would constantly try and negotiate “how many bites” until they earned dessert. It wasn’t about eating until fullness. It was all about the dessert.

If your goal is to help your children enjoy healthy eating, bribing with dessert will not get you there.

We eliminated dessert entirely for a while just to avoid any temptation to have dessert as a reward.

9) INTRODUCE A NEW FOOD WITH A FOOD THEY LIKE

I have found time and again that of I have 2-3 things I know my kids like at a meal and a third or fourth thing that they will try for the 1st time, they are much more likely to try the new thing than if I just try and give then a plate of full of new and strange food.

10) OFFER FRUITS & VEGGIES WITH EVERY SNACK/MEAL

First off, if you want to get kids to eat healthy foods you have to offer it to them. A lot. Kid have to be exposed more than 10 times to a food before they may like it. That means the more your expose them, the faster they can develop a taste for these foods.

Secondly, if you are constantly offering fruits and veggies to your children it will help eliminate that urge to force them to eat vegetables at dinner because they haven’t eaten a plat all day. Knowing that they’ve had bites of healthy foods during the day can put your mind at ease and keep the food battle far from your house.

11) BE CONSISTENT

Children’s brains are pattern seeking. If the pattern is that you enforce something new for a day or two and then forget about it, they pick that up quickly. But if you maintain consistency with your expectations and practices, they will pick that up and develop healthy eating habits.

For most people, healthy eating habits aren’t just going to manifest overnight. But through consistently encouraging healthy eating through these steps you can help your children try new foods, enjoy healthy eating, and create habits that will serve them for life.

end picky eating

You can create a home of healthy eaters. No matter how picky they are right now.

If you’re looking for additional reading, I highly recommend It’s Not About the Broccoli: Three Habits to Teach Your Kids For a Lifetime of Healthy Eating. It completely changed how my children eat. No more food battles and a lot of healthy eating.

You’ve got this, mama!