10 High Protein Breakfasts For Kids

10 High Protein Breakfasts For Kids

*This post may contain some affiliate links for your convenience (which means that, at no cost to you, if you make a purchase after clicking a link I will earn a small commission)  Click here to read my full disclosure policy.


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!


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!


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.


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.


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.)


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.


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.


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.


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.


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!


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!


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!


Quick and Easy Kid Food: Yummy Black Bean Dip

Quick and Easy Kid Food: Yummy Black Bean Dip

*This post may contain some affiliate links for your convenience (which means that, at no cost to you, if you make a purchase after clicking a link I will earn a small commission)  Click here to read my full disclosure policy.

Quick & Easy Kid Food: Yummy Black Bean Dip

With 4 little mouths to feed and very little time, quick and easy kid food is my jam. Especially when its healthy and my kids will actually eat it.

This black bean dip fits the bill on all counts.

Nothing is quicker to make and it involved zero cooking. It takes less than 5 minutes and is packed with protein and fiber. Plus, my kids absolutely gobble it up!

I created it during an afternoon of desperation. You know, when you’ve gone a bit too long between trips to the grocery store and your kids are starving.

While my kids were requesting bean burritos (their favorite food) one afternoon, we didn’t have either refried beans or tortillas. In fact, we were out of most everything. But the thought of dragging all 4 of my kids to the grocery store put my brain into survival mode.

The choice was get creative or make the haul to the store.

I chose to get creative.

So I found a can of black beans and decided I’d make some bean dip. (Close to bean burritos, right?)

I threw the beans into my trusty mini food processor with some plain greek yogurt, cheddar cheese, salt, and this spice (optional, but way good). I blended it up and within minutes served it with some multigrain chips and fresh fruit, not sure what my picky little eaters would think. I was just hoping we wouldn’t have any major food freakouts. 

To my surprise, they absolutely loved it and it was immediately added to our meal rotation. It’s an easy staple that I return to again and again. Just a few minutes to whip up and then throw some tortilla chips, fruit, and veggies with it and it’s a quick and balanced meal 

Here it is!

Quick, easy and healthy kid food #healthy #easykidfood #momhacks

Kid-Friendly Black Bean Dip

This dip is quick, easy, & packed with protein and fiber! Makes a great meal served with multigrain chips and fresh fruit. 

Prep Time 5 minutes
Total Time 5 minutes
Servings 4
Author Erin


  • 1 can black beans drained
  • 1/3 cup plain greek yogurt
  • 1/4 cup shredded cheddar cheese
  • pinch salt
  • 1/2 tsp no-salt seasoning optional


  1. Drain and rinse black beans.

  2. Add all ingredients to mini food processor and blend thoroughly.

  3. Serve with chips and fresh fruit.

You can’t beat how easy this is.

And it’s a great way to get some healthy protein into picky eaters (to help picky eaters develop healthy eating habits, check out my post here). My pickiest eater requests this almost every day. Quick and easy kid food for the win!

If you try it, let me know what you (and your kids) think!



7 Quick & Healthy Dinner Recipes (in under 30 minutes)

7 Quick & Healthy Dinner Recipes (in under 30 minutes)

*This post may contain some affiliate links for your convenience (which means that, at no cost to you, if you make a purchase after clicking a link I will earn a small commission)  Click here to read my full disclosure policy.

7 Quick & Healthy Dinner Recipes Under 30 Minutes

Quick & Heathy Dinner Recipes Under 30 Minutes

Just an average mom day is insanely busy. So when 5:00 o’clock hits, your kids are hungry and there’s no dinner made, what usually happens?

Do you heat up some heavily-processed foods you’ve got lying around or end up in a drive-thru?

Skip the processed, unhealthy junk with these 7 awesome quick and healthy dinner recipes that can be made in 30 minutes or less. These recipes will save you money and time while providing your family with a healthy and delicious meal.

Quick & Heathy Dinner Recipes Under 30 Minutes

1) 20 Minute Honey Garlic Shrimp (from Sally’s Baking Addiction) 

(image from Sally’s Baking Addiction)


Shrimp is healthy, delicious, and cooks up in minutes. I absolutely LOVE shrimp and so does my family. So I buy it in bulk at Costco. This quick Honey Garlic Shrimp is divine and so incredibly easy. Pair with steamed veggies and some rice.

2) Crispy Parmesan Chicken w/ Zucchini (from the Recipe Critic)

(image from The Recipe Critic)


Have you got picky little eaters in your family? Not a problem here. This crispy chicken will not last long, even among the pickest eaters.

And while I am a huge fan of zucchini, you can pair the chicken with any veggie you like.

3) Paleo Skillet Beef Fajitas (from A Healthy Life For Me)

(image from A Healthy Life For Me)


These quick and easy fajitas fit the bill for a lot of healthy eating (paleo, gluten-free, whole30). While this one involves more chopping and ingredients than the other recipes, it’s loaded with vitamins, fiber, and nutrients.

Note: if you use jalapenos, be careful. I recently handled jalapenos without gloves, rubbed my nose and eyes without thinking and ended up with a face and fingers on fire. It was not pleasant.

4) Sheet Pan Ginger Soy Glazed Salmon (from Eat Yourself Skinny)

(image from Eat Yourself Skinny)


The beauty of this recipe is that it’s all cooked on one pan. One cooking dish for an entire healthy meal.

5) 30 Minute Roasted Cauliflower Chowder (from Simply Quinoa)

(image from Simply Quinoa)


Oh man, this soup is so good–and it’s got protein! While I love cauliflower on it’s own, this chowder adds some really delicious ingredients like humus and the results are fantastic.

Also, I find that pureed soups are a great way to give kids vegetables since they can’t actually see any vegetables.

If they see it, it’s game over in my house. But I can stick all manner of goodness in blended soups! I use this awesome immersion blender to quickly and easily puree my soups.

6) Sheet Pan Lemon Rosemary Chicken (from Eat Yourself Skinny)

(image from Eat Yourself Skinny)


Yet another sheet pan wonder from Eat Yourself Skinny. Quick, delicious, and easy clean up. 

7) Grilled Chicken Fajita Kebabs (from Fit Foodie Finds)

(image from Fit Foodie Finds)


These flavor packed kebabs can be made on the grill or in the oven. Kebabs cook up SUPER fast!

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If this was helpful, follow my Dinner Under 30 Minutes board on Pinterest! I’m adding to it ALL the time.

With these quick and healthy dinner recipes, you can easily prepare meals that you can feel good about serving your family.

Good luck, mama! 


7 Healthy & Delicious Make-Ahead Breakfasts That Will Change Your Morning

7 Healthy & Delicious Make-Ahead Breakfasts That Will Change Your Morning

*This post may contain some affiliate links for your convenience (which means that, at no cost to you, if you make a purchase after clicking a link I will earn a small commission)  Click here to read my full disclosure policy.

7 Healthy & Delicious Meal Prep Breakfasts

No matter how you slice it, mornings are crazy if you have a young family. With kids and babies demanding to be fed, it’s all too easy to turn to processed foods like eggo waffles, sugar-laden cereals, or perhaps slip through a drive thru before you head to the school drop off line.

If you want healthy, simple, budget friendly alternatives then these make-ahead breakfasts will absolutely change your life.

These can be prepared in bulk and will alleviate much of the stress of crazy mornings by providing healthy, filling, food for the whole family.

These recipes literally save my life. Daily. 

Honestly, I couldn’t survive 4 kids 5 and under without preparing breakfasts in advance. 

Once they wake up, I’ve got to get food in their little bodies or we are barrelling full-speed down the road to disaster.

However, it’s really important to me that my family eats healthy food. So I try to avoid the processed junk, but there is no way I could make a nice healthy breakfast every morning without completely losing my mind.

So these recipes literally start my day off on the right foot. We get to start the day will fantastic healthy breakfasts that have been prepared ahead of time.

These recipes can all be prepared quickly in bulk, and frozen or stored in the fridge. 

7 healthy & delicious breakfast meal prep recipes

7 Healthy and Simple Make Ahead Meals


1) Protein Banana muffins — A Sassy Spoon

Holy smokes, we love these guys. Not only does every member of my family love them, they always disappear very quickly at potlucks. I quadruple the recipe and put them in gallon freezer bags. In the morning, it just takes 30 seconds in the microwave and–boom–delicious breakfast! 

Since I legit make breakfast muffins A LOT, I started using these amazing silicone muffin tins and no more scrubbing metal baking pans. Wahoo!!!

Tip: Prepare the muffins according to directions, but don’t add the choco chips. Instead sprinkly a few on the top before baking. This limits the chocolate and really helps with equal choco distribution (I found that they tend to pool in the bottom) 

From A Sassy Spoon


2) Green smoothie prep packs — Clean Food Crush  

Green smoothies are a great way to start your day with a blast of plant-based vitamins. This is a fantastic recipe to start you out with freezer smoothie packs. And you can take the concept and literally put in any smoothie ingredients that you want. Before blending, I also love to add various seeds and nuts to add a bit of protein. 

3) Whole Wheat Freezer waffles — Real Mom Nutrition

As easy to prep as eggs waffles, but sooo much healthier! I pop them in the toaster and top with PB and a little bit of maple syrup. Kids love them!

From Real Mom Nutrition


4) Blueberry Coconut Almond Overnight Oats — Organize Yourself Skinny

Oh my gosh, these oats in mason jars are genius. She has loads of different recipes at her site (I also seriously love her mason jar salad recipes) and I’ve yet to try one I didn’t like.

We love this particular recipe and it’s just so stinkin’ easy. Just throw some ingredients into a mason jar, mix, and stick in the fridge overnight. You eat these oats cold and they last for up to 5 days.  I love to add chia seeds and substitute steel cut oats (I just add a bit more almond milk).

From Organize Yourself Skinny


5) Healthy Veggie Egg Muffins — Eat Yourself Skinny

Oh my gosh, I love these! These are great veggie-filled egg muffins. Protein and fiber for the win! I like to use spinach (since that is a staple I always have) and sharp cheddar cheese along with plenty of zucchini. Again, these silicone muffin trays are heaven sent–scrubbing eggs off metal pans is no fun. 

From Eat Yourself Skinny


6) Protein blueberry muffins — Thriving Home Blog

Another muffin favorite at our house. These blueberry muffins are packed with fiber and flavor! Freeze in gallon freezer bags. Microwave for 30 seconds and you’re good to go! I also love them as quick snacks during the day.

7) Whole Wheat Pumpkin Freezer pancakes — Thriving Home Blog

My kids are obsessed with these pancakes right now. They are so tasty! The pumpkin adds a tasty alternative to plain pancakes. I freeze them in gallon bags between small sheets of parchment paper so they separate easily.  

Microwave or toast for a quick breakfast! We top ours with PB and maple syrup. So yummy.

from Thriving Home Blog


Which recipes look best to you?

These recipes will make your mornings so much easier and healthier. You can prepare them in bulk when you have time and pull them out for delicious and guick breakfasts for you and your family.

Let me know which ones you try!