Protein-Packed Breakfasts to Power Your Kids

It was the second day of wrestling practice. My son came home and looked wrecked. He was tired, sluggish, and cranky.

He talked about quitting.

We discussed the situation off and on over the next few hours. He talked about beating his body up, not having fun, and “bad vibes” during practice. When I picked him up from youth group later that night, I could tell it was still bothering him.

“You know buddy, I know there are a lot of things you don’t like about wrestling right now, but also…you’re not fueling your body well. You don’t eat breakfast, you don’t take lunch so you only eat whatever they’re serving at school, and you don’t take a snack to fuel up before practice. Do you think that might be affecting your experience, too?”

“Maaaaaaaaybe,” he responded thoughtfully. “You know, in Fitness we just learned how you need protein to build muscle.”

“And do you think you’re eating enough protein?”

“I don’t know. Is there protein in hot chocolate?”

After I finished my incredulous eye-rolling, we formulated a plan. I’d feed him a protein-packed breakfast every morning and send him off with an after-school snack to help power the second half of his day. And you know what? The next day he came home from practice with energy to spare. “Mom, if I can have a breakfast sandwich every morning, I think I’ll be able to do wrestling this season.”

What a difference breakfast made!

{This post is sponsored by the Washington State Beef Commission.}

Spring is just around the corner. Days are getting lighter, practices are getting longer, and schedules are getting busier. Our kids need good nutrition if they’re going to have the energy to last, and protein is the key. Studies show exercise is more effective when paired with a higher-protein diet, and complete proteins, like beef, provide the amino acids necessary for muscle-building and exercise recovery.

Unfortunately, our typical American eating pattern doesn’t capitalize on protein’s benefits. We tend to eat most of our protein for dinner. However, research shows that redistributing our protein intake evenly throughout the day may be the most beneficial for overall health and wellness because bodies build muscle in response to each meal that includes 30 grams of protein. So instead of eating a protein-heavy meal for dinner, we should incorporate it all through our day.

Beef is a FANTASTIC source of protein because it gives you a big bang for your nutritional buck. While there are other ways to get protein in your body, they don’t have the nutrient density of beef and require you to eat a LOT more in order to get significant amounts of protein in your body. I mean…I COULD feed my kid a half a cup of peanut butter or 3 cups of quinoa or…I could feed him three ounces of beef.

Beef is also a good source of zinc and iron. Iron not only helps red blood cells carry oxygen to body tissue, it also plays an important role in cognitive health, including memory, ability to learn and reasoning. Zinc fuels thousands of bodily processes, including building muscles and healing wounds, maintaining the immune system, and contributing to cognitive health. In summary, starting my child’s day with beef fuels his brain for school and his body for athletics.

So in my quest to get more high-quality protein into my student-athlete each morning, I’ve found a few great beef breakfast recipes that are a hit here in our house.

Breakfast Croissant Rolls

This is a cross between a breakfast sandwich and pigs in a blanket. Reheat them in the microwave or air fryer for a fresh-baked, crispy texture.

Make a batch of Beef Breakfast Sausage following this recipe.
Season and scramble 4 eggs in an 8-inch pan, then allow it to set and form a single large egg round (like an omelet or large egg pancake). Flip to cook both sides; don’t worry if it’s not perfect. Cut it into eighths like a pie so you have eight triangle-shaped eggs.
Using a tube of refrigerated crescent dough (the large or “Grands” variety work best), roll out the individual triangles.
Top each triangle with a slice of the egg “pancake,” a piece of cheddar cheese, and a heaping spoon of sausage crumbles.
Roll up the crescent dough and place on a parchment-lined baking sheet.
Bake at 350 degrees for 12-15 minutes, or according to package directions.
OPTIONAL: Swap out the cheese for your favorite, or include a swipe of flavor-boosting sauce on the raw dough before adding the filling. I made some with salsa verde, traditional salsa, Chik-Fil-A sauce, and pesto aoli. The possibilities are endless! Get creative!

Bulk Breakfast Sandwiches with Beef Breakfast Sausage

Who doesn’t love a good breakfast sandwich? The problem is that they’re time-consuming to make fresh, and they don’t taste fresh if they’ve been frozen. I’ve solved this problem by preparing the filling in bulk, storing it in the fridge or freezer, and simply toasting fresh English muffins on the morning they’re served. No more hard, rubbery bread ruining your breakfast!

Whisk together 12 eggs, 2 Tb milk, salt, and pepper. Pour into a greased 9×13 casserole dish and bake at 325 for about 20 minutes or until set. Cut into 12 pieces.
Combine a pound of lean ground beef with sausage seasonings to make Beef Breakfast Sausage (recipe here). Instead of cooking up the ground beef into crumbles, pat the raw beef mixture into a greased 9×13 casserole dish, forming one big beef patty, and bake at 325 for 9-12 minutes or until cooked through. Cut into 12 pieces.
Pile a piece of egg, a sausage-seasoned beef patty, and a slice of cheese together. Separate each set of sandwich fillings with a piece of wax paper and store in the refrigerator or freezer.
In the morning, heat one set of sandwich fillings (eggs/beef patty/cheese) in the microwave for 30-45 seconds and pop an English muffin in the toaster.
Assemble and enjoy!

Loaded Hash Brown Waffles

Want to send your kiddo off to school with powerful protein AND filling fiber? Make these waffle-inspired hash browns ahead of time in a mini waffle maker. Pop them in the toaster to re-heat and re-crisp!

Run 2 russet potatoes through the shredding blade of a food processor. Place the shreds in a strainer and rinse well with water to get rid of the starch. Squeeze out excess water.
Add 2 eggs, 1 cup of shredded cheddar cheese, and ½ lb already cooked Beef Breakfast Sausage to the shredded potatoes. Combine thoroughly and season to taste with salt & pepper.
Cook in batches in a mini waffle maker.
Enjoy immediately or reheat each morning in a toaster for an easy on-the-go breakfast.
If desired, dip in ketchup, salsa, or another condiment.

Beef & Egg Breakfast Mugs

Want a fresh omelet in the morning without all the work? Make one in a mug! This is also a great way to add veggies to your child’s morning meal. Get the recipe here!