We’ve all heard breakfast is the most important meal of the day. Schools encourage kids to make sure to eat a healthy breakfast before testing. However, coming up with meals that fulfill healthy requirements that kiddos want to eat can be challenging. Check out my post on ADHD diet goals here. Here are 5 Easy ADHD friendly breakfasts that feel special, that achieve those goals. These are best for breakfasts at home due to potential mess on the go, but look for another post soon on great breakfasts on the go.
Avocado egg boats
I love these for so many reasons. They are adaptable for so many preferences, and score high for our dietary goals. They have a good serving of the healthy fats, fiber, and protein. My girls loved them too. They are simple and quick to get started in the oven while we get through some of our other morning tasks. These are as simple as slicing a ripe avocado, removing the pit, scooping out just a little of the avocado flesh to make room for the egg mixture of choice. This can be added back on top of the remaining flesh.
- Preheat oven to 400 degrees Fahrenheit
- Spray cooking spray on a small shallow baking dish to make clean-up of any egg spillage easier.
- Slice avocados in half, remove pit.
- Scoop out a small amount of avocado flesh to make room for the egg mixture. This can be added back on top for baking.
- Whisk eggs (I used 3 eggs for 4 avocado halves) and mix in desired additions. We used a little bit of salsa, shredded cheese, and bacon bits.
- Place avocado halves in sprayed baking dish, and divide egg mixture between the halves.
- Bake for about 20 minutes.
- Serve and enjoy while you dream up new flavor additions for next time.
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These could totally be served as just a pancake with toppings. However, making them into tacos was a fun twist that has my girls begging to make them again. I made them super simple by using this chocolate protein pancake mix with milk for extra protein. About a 1:1 ratio of milk to the mix made thin, foldable pancakes. I plopped about 1.5 tablespoons of whipped topping and added some frozen berries that I had defrosted in the microwave.
These pancake tacos make me feel like I’m starting the day off winning with my ADHD kiddo and gymnast. The sugar content is relatively low (and contains way more nutrition than most cereals!) if I carefully pick my fruit and whipped topping. Check out this article for some guidance on how fruits stack up for sugar content. And check out my post that talks about the link between ADHD and type 2 diabetes. These chocolate pancake tacos makes breakfast feel like a treat for the kiddos, so they gobble them up. It includes protein to fuel their active bodies and minds well.
Overnight oats were all the rage among my coworkers about 10 years ago. It was a great breakfast to grab and go for these nurses that worked long shifts, starting early in the morning. When my husband got his type 2 diabetes diagnosis, I started making these again, thinking I was giving him a healthy breakfast. Then I actually calculated carbs and sugar in our favorite recipe. Yikes! While there was some great nutrition packed in there, the carb count was close to 50 grams. So once again, I decided to revamp things a little to bring the sugar and carb content down while still getting in the good protein, fiber, and other nutrients.
Half of the family is content to eat these cold as intended, while the other half will only eat them heated. When I make these, I use an assembly line process to make a few days worth for the entire family. I usually save these for days that there is time to eat at home. Although they are convenient to grab and go, in my ADHD household, the jars are usually moldy and gag worthy by the time they make it back to the kitchen to be washed.
- In an 8 oz. jar, add 1/2 cup old fashioned rolled oats, 1.5 tsp chia seeds, 1/4 cup greek yogurt, 1/3 cup unsweetened almond milk, 1/4 tsp vanilla extract, and 1 TBS raspberry jam (low sugar without artificial coloring).
- Place lid securely, and shake well to mix.
- Remove lid to add 1/3 cup fresh or frozen raspberries, halved if fresh.
- Mix well, replace lid, and refrigerate overnight, or up to 3 days.
Breakfast grilled cheese
This was adapted from this recipe (from Fabulessly Frugal) that we loved before discovering the need to drastically reduce sugar intake in our household. It was one of many recipes I was determined to adapt to meet our dietary goals. Giving up all of your favorite foods is a recipe for diet failure. Check out my post here on simple diet subs that add up to make a big difference.
- Heat an electric griddle to about 375 degrees (I love this multi-function electric griddle for its versatility and ease of use and cleaning), or a skillet or frying pan.
- Mix 1/3 cup whipped cream cheese with 1/4 cup small curd cottage cheese. Add in 2TBS Monk Fruit confectioners sugar.
- Spread 2 protein waffles with this no sugar added jam (no food dye’s and only sweeteners I trust).
- Top with the cream cheese mixture, and make a sandwich with the remaining waffles.
- Melt a TBS butter on heated cooking surface, and add the sandwiches to cook on each side until golden and crisp.
- Serve and enjoy. Feel good about fueling your bodies and mind well, knowing the small choices to decrease sugar, artificial dyes and sweeteners add up.
Baked Protein Oats
These bars were another fun treat for the girls to throw in the oven in the morning while we were getting ready. I love feeding these to the girls before we head out the door to weekend morning gymnastics practice. It helps me feel like I am fueling them well with some protein, fiber, and reasonably low sugar. I opted to go ahead and use the honey for sweetener, despite the sugar content. We all suffer from seasonal allergies, and while the research is limited, there is some thought that local raw honey may help seasonal allergies.
- Preheat oven to 350 degrees F
- Grease a 9X13 baking dish
- In a large mixing bowl whisk 4 eggs, 1/4 cup chocolate protein powder (Read ingredients of protein powder carefully for artificial sweeteners or coloring), 1/4 cup raw honey, 1 tsp vanilla extract, and 2 cups unsweetened almond milk.
- Add in 2 cups rolled oats. If time allows, allow mixture to sit for 30 minutes to soak into the oats.
- Add in 1.5 cups frozen raspberries.
- Pour mixture into prepared baking pan.
- Bake at 350 degrees for 30 minutes, until top is golden brown.
- Let cool slightly, and enjoy. Can be refrigerated or frozen and reheated.
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The content in this post is not a substitute for professional medical advice, diagnosis, or treatment. It is merely opinion based on personal research and experience.
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