All teens can benefit from eating a healthy breakfast. In fact, high protein breakfasts are one key to healthy eating. Learn how to add more protein to your teen’s breakfast so he can grow, regulate his appetite, build muscle and more!
A Healthy Breakfast for Teens
It can be really hard to get teens to eat breakfast, let alone a high protein breakfast.
They say no. Run out the door. Have no time for it. They aren’t hungry.
The excuses go on and on.
Of course you know the positive benefits of breakfast, in general.
They’ve been touted for years: better attention and focus in school, higher academic scores, improved balance of the hunger and fullness cycle, better blood sugar control throughout the day, and a healthy body weight.
It turns out that paying a little more attention to the protein content of your teen’s breakfast–namely offering a high protein breakfast– could have even more benefits.Paying more attention to the protein content of your teen's breakfast could have benefits on appetite regulation and weight. #poweredbyprotein ##healthybreakfast #feedingteens Click To Tweet
The Benefits of a High Protein Breakfast
University of Missouri researchers suggest teens eat a high protein breakfast (containing around 30 grams of protein) to improve blood sugar control after eating, and temper fat gain and encourage a healthy body weight.
This may be particularly helpful for teens who carry extra weight.
Personally, I encourage my own teens and the teens I work with to target a protein source in their breakfast every day.
In my practice, I teach them to plan the protein food first, then work in the other food groups such as fruit, grains and dairy.
Read Balanced Meal Plans for Kids for my step-by-step strategy.
(Remember, milk and other dairy products are a source of protein, too).
This way, a protein-filled breakfast is always prioritized.
[Listen to my interview with Heather Leidy, lead researcher on protein-containing breakfasts for teens.]
Sources of Protein Foods
There are several quality protein foods you can focus on in the morning, some of which may or may not appeal to your teen:
- beans, lentils and soybeans
- milk and soy milk
- Greek yogurt and regular yogurt
- cheese and cottage cheese
- nuts and nut butters
8 High Protein Breakfast Ideas for Teens
There are many ways you can include protein in your teen’s breakfast. In addition to the protein foods listed above, getting creative with combinations of foods and rotating through different ones during the week can help keep your teen interested in eating them.
I’ve got 8 tasty options below:
High Protein Egg Breakfast: Easy Egg Sandwich
This recipe calls for one egg, but it’s easy to bump up the protein by doubling the egg, the cheese, or the ham.
Of course, you could always serve it with a glass of milk, too.
Your teen will get about 28 grams of protein!
Portable Breakfast: Breakfast Bento Box
I thought this bento box idea was a cute one from Shape.com. What teen isn’t on the go or running late in the morning? I think this could be a perfect solution.
Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup low fat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a bento box or other re-sealable container for a protein-packed breakfast that’s around 450 calories and 31 grams of protein.
Get the specifics on how to make this bento box here.
Protein Breakfast on the Go: Breakfast Tacos
2 large eggs
2 large egg whites
2 tablespoons shredded Cheddar cheese
1/2 cup canned black beans, rinsed
2 6-inch corn tortillas, heated
4 teaspoons prepared salsa
Scramble the eggs in a pan. Divide and load them into the corn tortillas; top with cheese, beans and salsa. Here’s the recipe from the Eating Well website.
This breakfast will provide 32 grams of protein.
High Protein Oatmeal Breakfast: Apple Walnut Oatmeal + Milk
I borrowed this one from U.S. News & World Report blogger, Melinda Johnson, who is a contributor for Eat + Run.
Cook 3/4 cups of dry oatmeal with 1 and 1/4 cup of skim milk, and add 1/4 cup of chopped walnuts, plus 1 chopped apple. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein.
Round out this meal with a glass of milk to meet the protein target of 32 grams.
No Egg Breakfast: Nut & Berry Parfait
If you’ve got a yogurt lover, give this one a try! Layer ingredients, beginning with yogurt, and ending with honey on top.
1 cup nonfat plain Greek yogurt
1/4 cup fresh or frozen raspberries
1/4 cup fresh or frozen blueberries
1/4 cup sliced almonds, toasted if desired
2 teaspoons honey
You’ll get 30 grams of protein from this one!
Another No Egg Breakfast: Peanut Butter Toast with Glass of Milk
Swipe each whole grain slice of toast with 1 ½ tablespoons of peanut butter. Serve with a 12-ounce glass of low fat milk.
Bonus: add a sliced banana on top for more fiber. Fill up with 28 grams of protein.
Portable Breakfast: Overnight Oats
A twist on the classic lunchbox sandwich! Place oats and milk in a mason jar and leave in refrigerator overnight.
Stir in peanut butter, top with banana slices and chopped peanuts.
½ cup of oats
1 cup of low fat milk or soy milk
1 tablespoon of peanut butter
1 ounce of chopped peanuts
1 small banana
You’ll get 32 grams of protein from this one.
Another Portable Breakfast: Cottage Cheese and Blueberry Parfait
Instead of layering with yogurt, use cottage cheese instead! You’ll get a whopping 35 grams of protein.
1 cup low fat cottage cheese
½ cup of blueberries
½ cup high protein granola such as KIND, Nature Valley, or Bear Naked.
How Much Protein Do Kids Need?
For toddlers and children, I like to make sure a source of protein is incorporated into breakfast, as well. They need around 1/2 gram of protein per pound at a minimum.
For example, a 30# toddler would need about 15 grams of protein per day.
But younger children don’t benefit from as much protein at breakfast as teens do.
However, I still take the same approach to planning breakfast as I do with the teenager.
Identify the protein source first.
Will it be eggs, milk, yogurt, ham, cheese, nut butter or something else?
One important thing to remember when including protein in a younger child’s breakfast or any other meal: They require less protein overall due to their smaller body size, so don’t go overboard.
When you overshoot protein in a younger child, you may increase the risk of dehydration and this can hurt developing organs.
You’ll be okay if you keep portions small!
Breakfast Habits Start Young
While these may not be as high in protein as the ideas listed above, they all have a protein source to offer up similar benefits on satiety.
Last, don’t forget that the way you serve breakfast to children can influence how well they eat it.
I love the “family-style” approach to meals and this includes breakfast, too.
In a nutshell, you set the menu, your child chooses from the options you’ve planned.
What are your favorite high protein breakfasts?
Need More Inspiration?
Get my E-Guide for more healthy breakfast ideas for the teen athlete! It’s good for the whole family, too. Click on the picture to learn more…
Written by: Jill Castle, MS, RDN
Published on: October 6, 2015
Updated on: August 20, 2019