4 Healthy ADHD Breakfast Recipes for Children

by | Oct 5, 2023 | ADHD-Friendly Recipes

Are you stuck in the cereal aisle, pondering over which box could possibly be the right choice for your child with ADHD? Let’s set the record straight: Your first meal of the day can either propel you into a focused and energetic day or leave you crawling back to bed with a foggy brain.

Breakfast is all about fueling your brain in a way that can actually help reduce ADHD symptoms. As a parent seeking options for your child, a nutritious breakfast can be a game-changer. 

In this article, we’ll dive into the ingredients of a breakfast that supports brain health, offer recipes that won’t let you down, and show you how to balance meals for sustained energy and focus. 

Say goodbye to those sugar-laden cereals; it’s time to redefine what ‘ADHD breakfast’ really means.


The Benefits of Breakfast for ADHD Children

Breakfast is a critical part of the day for kids with ADHD. Starting the day with a balanced breakfast doesn’t just fill empty stomachs; it’s a strategic move that could make the difference in a day filled with focus as opposed to one riddled with distractions.

Protein, for instance, is a cornerstone in an ADHD-friendly breakfast. Protein is essential for the production of neurotransmitters, the chemicals in the brain responsible for sustaining attention and impulse control. A steady intake of protein in the morning can help replenish these neurotransmitters, providing a solid foundation for improved concentration and behavior throughout the day.

Complex carbohydrates, found in foods like whole grains and fruits, add another layer of benefits. Unlike simple carbs, which are quickly converted into sugar in the body, complex carbs are metabolized more slowly, providing a longer-lasting energy source. This sustained energy release can be instrumental in preventing mid-morning crashes that can derail a child’s focus and productivity.

A balanced breakfast has the additional advantage of stabilizing blood sugar levels. Erratic blood sugar can exacerbate ADHD symptoms, making it even more challenging for children to concentrate on tasks at hand. For that reason, integrating foods that have a low glycemic index, such as oatmeal or whole-grain toast, can contribute to a more balanced emotional state, providing an even-keeled start to the day.

Unlike sugary cereals or pastries that cause a quick spike and subsequent plummet in blood sugar levels, a thoughtfully composed breakfast can offer a sense of fullness that lasts. 

This is especially crucial for children with ADHD, as managing symptoms often relies on maintaining stable energy levels throughout the day. In essence, the right breakfast is not just food—it’s functional medicine for your child’s brain and body.


The Best Breakfast Foods for ADHD

When it comes to managing ADHD symptoms through natural strategies, certain foods are notably more beneficial than others. Let’s explore some ingredients that can make breakfast not just satisfying but also symptom-alleviating for your child.


Protein-Packed Choices

Protein-rich breakfasts can be a game-changer when it comes to managing ADHD symptoms. They help stabilize blood sugar levels, keeping your focus sharp and energy steady throughout the morning. 

Here are some breakfast options rich in protein:

Scrambled Eggs with Spinach:

Eggs are a protein powerhouse and when paired with spinach, you get the added benefit of iron and fiber. 

Dairy-free Yogurt Parfait:

Opt for a clean dairy-free yogurt and layer it with some fruit and nuts for added fiber and healthy fats. Just watch out for excessive amounts of sugar. Stick with plain varieties without added sugar and add honey or fruit to sweeten naturally. 

Chicken/Turkey Sausage or Bacon:

Choose clean varieties that are free of additives. Both options provide a good amount of protein and can be a tasty addition to any breakfast plate. Serve them with some sautéed vegetables for a complete meal.

Overnight Chia Seed Pudding:

Mix chia seeds with a plant-based milk alternative like almond or coconut milk. Chia seeds are high in protein and fiber, making them excellent for prolonged fullness.

Protein Smoothie:

Blend together some dairy-free milk, a banana, some frozen berries, and my favorite collagen powder from Paleovalley. This is an easy way to get a protein-packed breakfast on the go. Click here for a few of my favorite smoothie recipes. 

Peanut or Almond Butter on Whole-Grain, Gluten-free Bread:

Choose a nut butter without added sugar for a quick and easy protein boost. Pair it with whole-grain gluten-free bread for a well-rounded breakfast.

Oatmeal with Protein Powder:

Prepare your oatmeal as usual and stir in some protein powder for an extra boost. Add fruits like berries or apple slices for added nutrients.

Quinoa Breakfast Bowl:

Quinoa is not only gluten-free but also a great source of protein. Prepare it in a savory or sweet style, similar to oatmeal, and add your toppings of choice.

Each of these options contains substantial protein to help manage ADHD symptoms by providing steady energy and enhanced focus throughout the day. For those mornings when time is of the essence, a handful of nuts can provide a quick protein fix.


Gluten-Free Whole Grains

Whole grains like oatmeal (certified gluten-free) and brown rice are excellent choices. These complex carbohydrates are metabolized slowly, providing a consistent energy level throughout the morning. The fiber in these foods also contributes to a feeling of fullness, deterring that mid-morning dash to the vending machine or cookie jar. 

Here are a few other gluten-free whole-grain ideas for breakfast: 

Gluten-Free Quinoa Porridge:

Quinoa is naturally gluten-free and rich in protein and fiber. Prepare it with coconut milk for creaminess and top with antioxidant-rich berries.

Gluten-Free Buckwheat Pancakes:

Despite its name, buckwheat is gluten-free and is an excellent source of nutrients. Try buckwheat pancakes with a sprinkle of flaxseeds for added Omega-3s.

Amaranth Breakfast Bowl:

Amaranth is a lesser-known grain that is gluten-free and high in protein. It can be cooked to a porridge-like consistency and pairs well with fruit and nuts.

Gluten-Free Millet Porridge:

Millet is a gluten-free grain that is high in protein and fiber. Cook it in almond milk and add cinnamon and apple slices for extra flavor.

Gluten-Free Oatmeal:

Make sure to purchase oats that are certified gluten-free to avoid cross-contamination. Prepare the oats with almond milk and top with sliced banana and a drizzle of almond butter. Overnight oats are also one of my family favorites. 

Rice Cakes with Avocado:

Opt for brown rice cakes as they are whole grain and gluten-free. Top with mashed avocado and a sprinkle of hemp seeds for added protein.

Polenta Breakfast Bowl:

Polenta is made from cornmeal, which is naturally gluten-free. Cook it up with some water or dairy-free milk and top with your choice of protein and vegetables.

Corn Tortilla Breakfast Wrap:

Use an organic corn tortilla to make a breakfast burrito filled with scrambled eggs and veggies. Make sure the corn tortillas are certified gluten-free and organic. 

These gluten-free options not only bring variety but also pack in nutrients, which are essential for managing ADHD symptoms effectively.


Nutrient-Rich Fruits

Incorporating fruits like berries, apples, and oranges can add essential vitamins and minerals to the breakfast table. Fruits are also rich in fiber, which can help keep blood sugar levels stable, contributing to improved concentration and less irritability.


Healthy Fats

Don’t shy away from fats entirely, but choose wisely. Avocado or a smear of natural almond butter can provide healthy fats that contribute to better brain function. 

These fats contain essential fatty acids like omega-3s, which have been shown to improve cognitive function and may even help reduce ADHD symptoms.


Breakfast Foods to Avoid: 

It’s just as essential to know what foods and ingredients should be avoided as it is to know what should be consumed. Certain foods can exacerbate ADHD symptoms, leading to difficulties in focus and elevated levels of hyperactivity. 

Here’s a guide to foods you might want to minimize or exclude from your morning routine:


Sugary Cereals:

While it might be tempting to give your child a breakfast cereal with their favorite cartoon character on the box, many of these options are laden with sugar and devoid of nutritional value. High sugar levels can lead to a quick energy surge followed by an abrupt crash, exacerbating ADHD symptoms.


Artificial Colors and Flavors: 

Many processed foods come with a range of artificial colors, flavors, and preservatives. Some studies suggest these additives can increase hyperactivity in children with ADHD.


Processed Foods: 

Processed foods should be avoided primarily because they often contain artificial additives (mentioned above), high levels of salt, and preservatives, which have been linked to increased hyperactivity in children with ADHD. Plus, these foods are generally low in essential nutrients, failing to provide the vital support needed for optimal brain function and focus. 


High-Fructose Corn Syrup:

This sweetener is often found in packaged foods and can contribute to spikes in blood sugar levels, which may exacerbate ADHD symptoms. If serving gluten-free pancakes, make sure you choose a maple syrup that does NOT contain high-fructose corn syrup. 


Simple Carbohydrates:

Foods like white bread and pastries are quickly converted into sugar in the body, leading to the same issues associated with high sugar intake.


Gluten, Dairy, and Soy: 

Gluten, dairy, and soy are all highly inflammatory, which can lead to increased ADHD symptoms. Read this post to learn more about why these foods should be avoided. 

The science behind these food choices isn’t just anecdotal; numerous studies have shown the impact of diet on ADHD symptoms. 

By incorporating the best foods into your child’s breakfast (and avoiding the worst), you’re not just feeding their body; you’re nourishing their mind, giving them a critical leg up for the challenges of the day ahead.

Breakfast Recipes to Kickstart Your ADHD Child’s Day

Here are four easy recipes that parents can prepare as a nutritious breakfast to help manage ADHD symptoms:


Recipe #1: Overnight Chia Seed Pudding


3 tablespoons chia seeds

1 cup unsweetened almond milk

1 tablespoon honey or maple syrup

Fresh fruit for topping (e.g., berries or banana)



Combine chia seeds, almond milk, and sweetener in a jar.

Stir well and place in the refrigerator overnight.

In the morning, give it another good stir, top with fresh fruit, and serve.


Recipe #2: Veggie Omelet


2 large eggs

1/2 cup chopped vegetables (spinach, bell peppers, and zucchini)

Salt and pepper to taste

1 teaspoon olive oil



Whisk the eggs in a bowl and add salt and pepper.

Heat olive oil in a skillet over medium heat.

Sauté the vegetables until tender.

Add the whisked eggs and cook until fully set.

Fold the omelet in half and serve.


Recipe #3: Quinoa Breakfast Bowl


1 cup cooked quinoa

1/2 cup unsweetened almond milk

1 tablespoon almond butter

1 banana, sliced

1 tablespoon chia seeds



Heat the quinoa and almond milk in a pot over low heat.

Stir in almond butter until well mixed.

Transfer to a bowl and top with sliced banana and chia seeds.


Recipe #4: Green Smoothie


1 cup spinach

1 banana

1/2 cup frozen pineapple

1 cup unsweetened almond milk

1 tablespoon chia seeds



Add all ingredients to a blender.

Blend on high until smooth.

Pour into a glass and serve immediately.


Each of these recipes is not only simple to make but also full of the nutrients your child needs to help manage ADHD symptoms. 

We understand that mornings can be hectic, especially for parents managing ADHD symptoms in their children. When time is of the essence, preparation is key. 

Consider meal prepping breakfasts on the weekend so that weekdays are less rushed. Try to always keep a stock of healthy, ADHD-friendly ingredients like whole fruits, nuts, hard-boiled eggs, etc. for quick, easy, and nutritious options. A little forethought can go a long way in ensuring your child starts the day right, enhancing focus and overall well-being.

Creating a balanced breakfast for children with ADHD doesn’t need to be complicated. It involves combining high-quality proteins, complex carbohydrates, and healthy fats. Avoid cereals high in sugar and salt and other processed foods. With some planning and creativity, you can ensure your child starts their day with the nutrients needed for optimal focus and energy.


For additional ideas on how to fight ADHD symptoms using food and natural strategies, check out this blog post or watch my free ADHD masterclass.


Want to know more about how we can help YOU get to a place of peace and calm with your child using natural strategies?

Let’s talk! 

Book your free call with one of my expert team members to help you take your next step toward a healthier, happier home. There is absolutely NO RISK. It’s free, and there are no obligations. All we will do is chat about how we can help you get to where you want to go!

Click Here To Book Your Call

Alternatively, for more details about how you can help reduce your child’s ADHD symptoms, sign up for my free online webinar today here.

And as always, I am not a medical doctor and the above post is based on my experience. No information on this site should be relied upon to make a medical diagnosis, treat, prevent or cure any disease or medical condition.  




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About the Author'

Hi, I’m Dana Kay, and I am a Board Certified Holistic Health and Nutrition Practitioner. My goal is to assist families who have children with ADHD, through nutrition and functional lab testing and to discover HIDDEN stresses and dysfunctions, as well as implementing a holistic and all-natural family approach to health and wellness.

Book your free call with one of my expert team members to help you take your next step toward a healthier, happier home. There is absolutely NO RISK. It’s free, and there are no obligations. All we will do is chat about how we can help you get to where you want to go!