Mornings can be crazy hectic, but that doesn’t mean you have to sacrifice flavor or proper nutrition. As we hear all the time, breakfast is an essential part of the day, and in today’s post, I will dive share my top tips to build a better breakfast. Our kiddos must start the day with a balanced breakfast that will help power their day.
Tip Number One: Add Peanut Butter To Your Breakfast:
Peanut Butter or other nut butters are a great addition to mornings because they are a natural, plant-based source of eight grams of protein and healthy fats more than 30 essential nutrients, and phytonutrients.
Peanut Butter is also a very budget-friendly ingredient for your morning meal. On average, peanut butter costs less than 16 cents per ounce.
Recent studies have shown that people who enjoy a higher-protein breakfast (35 grams) felt fuller, had fewer cravings, and ate fewer calories at night than eating a lower-protein cereal or skipping breakfast! Eating breakfast has also been associated with weight loss and weight loss maintenance, and improved nutrient intake. Unless you’ve been living under a rock, this should not be new news for you. Breakfast is the most important meal of the day, so having peanut butter or almond butter for breakfast is a great way to start your day off right.
In the Thueson house, Peanut Butter is a Pantry stable/necessity. Adding Peanut Butter to your morning routine is a great way to send your kids off with a Protein/Nutrient packed breakfast.
As a busy Mom, I love Peanut Butter, and I love that I can incorporate this into my kid’s breakfast to make sure they start with a more nutritious breakfast.
Here are some tasty ways to eat Peanut Butter for Breakfast.
- Peanut Butter Honey Energy Balls | Andie Thueson
- Peanut Butter Elvis Pancakes| Growing Up Gabel
- Peanut Butter, Strawberry, Banana Breakfast Roll-Ups |Yummiest Food
- Peanut Butter Chocolate Chip Muffins| The Frugal Gals
- Peanut Butter Banana Breakfast Cookies With Dried Blueberries | A Farm Girl’s Dabbles
- Peanut Butter Apple Teeth | Mom Foodie
- Flourless Peanut Butter Protein Muffins| Knead to Cook
- Peanut Butter Banana Breakfast Loaf | He and She Eat Clean
- Avocado Toast with Peanut Butter on Whole Grain Bread | The Six Figure Dish
- PB&J Breakfast Sandwich | Food Meanderings
Tip Number Two: Add Protein
Besides Peanut butter, which my kids love, there are several ways to help build a better breakfast with more protein. Research shows that a high-protein breakfast helps keep insulin levels and blood sugar stable and helps you avoid the dreaded “crash” that comes with a breakfast load with sugary cereals and processed carbs. Eating a complete breakfast will help boost energy levels throughout the day.
My kids love protein shakes made with protein powder. It is also a great way to incorporate leafy greens and fresh fruit.
Eggs are an excellent source of protein (about 7g per large egg) Here are some delicious recipes to add eggs to your breakfast plate.
- Healthy Breakfast Egg Cups | Honey + Lime (You can make these in a muffin tin for quick on-the-go eats during the week.
- Sausage Egg Cups | Lazy Girl Blog
- Mini Breakfast Quiche | Rescue Dog Kitchen
- Whole Egg Bake | Joy Filled Eats
- Breakfast Egg Casserole | Salads For Lunch
- Coddled Eggs | Christina’s Cucina
- 5 Ingredient Eggy Quinoa Cups | Kidgredients
- Ham and Cheese Frittata | Gallaxy Gastronomy
- Easy Egg Casserole With Cottage Cheese | Andie Thueson
- Omelet in a Mug | Home Chooked Harvest
- Sweet Potato Frittata | Cathy’s Gluten Free
- Tofu Scramble (for those allergic or trying to avoid eggs) | Food With Feeling
Quick High Protein Combos:
- Cheese + Egg + Canadian Bacon + English Muffin
- Greek Yogurt + Granola
- Cup of Yogurt + Frozen Berries + Almond Milk = Quick Smoothie (Add a handful of spinach!)
- Egg Whites + Piece of Fruit
- Whole wheat toast + Nut Butter + Honey
- Plain Yogurt and Fresh Berries
Tip Number Three: Add Whole Grains
Adding whole grains such as whole wheat bread or a whole-grain cereal is a great way to add fiber and keep you full to lunch. Here are some healthy options to help you feel full and avoid those morning hunger pangs.
- Nutella Overnight Oats | The Littlest Crumb
- Slow Cooker Breakfast Quinoa | Amanda’s Cookin
- Apple Cinnamon Oatmeal | Plant-Based on A Budget
- Sweet Potato Oatmeal Bake | Bucketlist Tummy
- Basic Overnight Oats | Healthy Life Trainer
- Tropical Chia Pudding | The Food Blog
- Banana Chia Seed Pudding | A Baking Journey
- On The Go Breakfast Cookies | Joy Filled Life
- Cravelicious PB Chocolate Banana High Protein Oatmeal | Andie Thueson
- Fall Lovin’ Pumpkin Spice High Protein Oatmeal Recipe | Andie Thueson
Quick Whole Grain Combos
- Oatmeal + Peanut Butter + Honey
- Oatmeal Breakfast Bar – Cook Oatmeal on the stovetop and let your kids go wild on toppings!
- Whole-grain cereal and milk or milk alternatives
- Whole Grain Bread + Avocado
- Whole Grain Toast + Nut Butter + Honey
As you can see, there are many health benefits from making the most of your first meal of the day. Kids need to embrace the importance of breakfast and build a better breakfast that will power them for the rest of the day. A proper breakfast matters and I hope these healthy breakfast options spark your creativity and inspire you not to let a lack of time keep you from a healthy breakfast! Breakfast can be easy and healthy!