When my oldest son was first diagnosed with ADHD, I immersed myself into researching the best things for him. The best food, the best exercises, the best supplements, the best things to say, as well as the best books to read on the subject.
Needless to say, I have learned a lot over the past three years, especially about more natural methods to treat my son’s ADHD symptoms. I am BIG ON FOOD and getting a great start in the morning serves us all well. I think I really have found the best breakfasts for ADHD.
It’s no secret that protein, good fat, and low sugar are all components of a great breakfasts for ADHD, but it can be tricky to accomplish all three. I make sure I use whole milk dairy products, good fats like coconut oil (This article about boys’ starving brains is a must-read) and I go light on natural sugar like honey or maple syrup.
The following recipes are time tested and kid-approved. There is no short order cooking at my house and I get no complaints from my kids-ever when these are served.
The Best Breakfasts for ADHD
Baked Oatmeal Casserole
I make a big batch of this on Sunday and we eat it for at least 4 more days!
- Place 6 to 7 cups of oats in a 9 by 13 pan. Mix in 1 1/2 cups of plain whole milk yogurt and l to 2 cups water(enough to make all the oats moist). Cover with a dishtowel, place on counter(or in cold oven if you have sneaky cats!) and let soak for 12 to 24 hours.
- WHAT? SOAK OATS? I soak my oats first to rid them of their phytic acid. This step is optional but once you read about soaking grains, you won’t skip this step. In a nutshell, soaking grains makes them easier to digest and their nutrients more readily available for your body to soak up. But you can skip the soaking and move right on to Number 3.
- Mix in 1 stick of melted butter, 7 to 8 eggs, 1/2 to 3/4 cup honey or maple syrup, 1/2 cup chia seeds, 1/2 cup flax seed meal, 1 can pumpkin, big pinch of baking soda, big pinch of salt, big handful of raisins and as much almond milk as needed to make the whole thing super moist. Mixing everything right in the baking dish saves time. I use a potato masher to mix all the ingredients together.
- Bake it in a 350 degree oven for about 40 minutes or until the top is a little brown and crispy looking.
- You can tell this is not an exact science. I have easily made this 75 times or more over the past 3 years. Add a little more or less of ingredients as suits your tastes. I usually err on the side of not sweet because you can always drizzle a little honey or maple syrup over it when served.
- Sometimes we add chocolate chips or peanut butter. I will even serve it with a huge dollop of nut butter or sun butter for an extra punch. Sometimes I drizzle whole milk kefir over it for extra protein and probiotics.
- On day two thru four, slice this up like bread and toast it a bit in the oven and spread nut butter on it–delicious!!
- Store in the fridge and scoop out as needed.
This recipe was adapted from Katie Kimball(her cookbooks have been a staple for about 5 years. They are awesome and a must for healthy families.). I’ve beefed up her recipe with more eggs, more fat and a whole host of add-ins.
These are hearty, protein packed “cookies” with just a bit of sweetness. We serve them with nut butter or yogurt for breakfast and enjoy them as a snack anytime of the day.
- Combine 1 cup coconut oil or butter with 6 eggs and 3/4 cup honey. Mix well.
- Add 5 cups of almond flour and 1/4 cup of coconut flour. If too dry, add a bit of almond milk until very moist, but not runny.
- Now add in 1/4 cup chia seeds, big handful of raisins, 1/4 flax seed meal or any other mix in. Again, add a bit of almond milk if batter gets too dry.
- Spoon out biscuit sized spoonfuls onto a parchment covered cookie sheet.
- Bake at 350 degrees for about 20 to 25 minutes or until no longer soft and a bit brown on the edges. Makes about 20 large “cookies”.
Grain free pancakes
This pancake recipe is all over pinterest and is so easy, yet packs a real protein punch. I make a huge batch and freeze them to eat all week. They even pack well in lunches.
- Mix 2 eggs and one, very ripe banana. Add cinnamon to taste. Cook on a griddle as you would any type of pancakes. I usually make these smallish-about 4 to 5 inches around. Make a big batch with 12 eggs and 5 to 6 bananas.
- We often serve these with yogurt and “sprinkles” – otherwise known as flax seed meal. When my kids were really little I called flax seed meal, “sprinkles” and the name stuck! No need for syrup as the bananas give them a naturally sweet taste.
More SUPER EASY Breakfasts for ADHD
These need little explanation, are super easy, and older kids can make these themselves. Many of these items are in our cupboard or freezer at all times. My boys usually get their own breakfasts, so I need options that are super easy to prep.
- G-free waffles and nut butter or yogurt.
- Salami(no dyes or antibiotics) and cheese – both of my kids LOVE this!!
- Egg salad on toast with fruit
- Frozen berries with whole milk yogurt and “sprinkles”(flax-seed meal)
- Scrambled egg(leftover from dinner – who has time to cook in the am?) and veg sandwich
- Gluten free toast, butter( I let them slather it on–remember their brains may be starving) and whole milk yogurt with fruit.
Other time saving tips:
Serve the same thing a few days in a row. If kids like something they most likely won’t complain about eating it several days in a row.
Leftovers for breakfast! We’ll make loads of scrambled eggs for dinner and save the rest for breakfast. Wrap in a burrito with cheese or serve on toast to give it a new twist.
Make it easy for your kids to serve themselves. We started this early on with frozen waffles and peanut butter. My kids learned how to defrost in the micro and then spread on some nut butter around age 6 or 7.
Want more help with ADHD?
Read about our super effective bedtime routine HERE.