The Best Breakfasts for ADHD
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 breakfast recipes 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.
Cowboy Cookies
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 Ideas 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 again, and again.
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.
Wait there’s more!!!! I’ve combined my two breakfasts posts here for you all in one place!
That first breakfast post is my most read post to date, so I figured you could use a few more great ideas for high protein breakfasts. You’ll find a take on my baked oatmeal and two more recipes that can double as dinners. The great thing about these three recipes is that they really can be served for any meal, made ahead and batch cooked. I hope you enjoy Even More Best Breakfasts for ADHD.
Oatmeal Sundae
One of our favorite high protein breakfasts is oatmeal casserole,(it’s adapted from a version in my favorite cookbook, ever.) but I don’t always have everything I need to make the full recipe. Instead, I often cook up a big batch of plain, steel-cut oatmeal to serve over many days. My kids can serve themselves and add any number of “toppings”.
This is where the fun comes in. Each morning my kids spice it up with several options which vary from week to week. These toppings include:
- baked apples
- peanut or almond butter
- whole milk yogurt
- flax meal, hemp or chia seeds
- mini chocolate chips
- banana slices, frozen blueberries, raisins, or freeze dried fruit
- jam, honey, or maple syrup
I usually have at least two or three of these options on hand and only have to supervise the sweetener portions. : ) I buy a big bag of organic (did you know that regular oats are bathed in glyphosate? Yuck.) oats on Amazon and it ends up being a really economical choice, as well!
Remember to check out Katie Kimball’s cookbooks, for more amazing ideas for high protein breakfasts (and lunches and snacks and dinners!)
Potato Skillet
This is one of those dishes that’s great for dinner, too. I usually make a huge batch and then serve it for breakfast a few times the same week. My boys love this!
For the base chop 2 sweet potatoes and 2 russet potatoes into cubes. Saute in a huge frying pan with some coconut or olive oil until nearly done.
Then add in sliced, pre-cooked sausages or hot dogs along with chopped apples or pineapple(yes!! it’s yummy!) Keep in the pan until everything is heated well through. Enjoy!
This recipe is so versatile and can be customized to suit your tastes and dietary needs.You can use bacon instead of or alongside the sausage. I sometimes add greens in this, but my kids don’t love that. And I tend to favor sweet potatoes over white potatoes as much as I can. Cheese makes a great topper, if you can tolerate dairy. I’ve added walnuts to this, too. Stores great in the fridge for many days.
Veggie Bacon Egg Bake
This could not be easier and is a great way to use up leftover bits of meat and veggies. The ingredient amounts vary by the size pan you use, but for an 8 by 8 pan I do this:
Grease an 8 by 8 pan with coconut or olive oil.
Place the following in the pan:
1 pound cooked bacon cut into bits
Two cups thawed frozen or fresh broccoli cut into smallish bits
Half an onion cut into smallish bits(see how precise I am?)
Pour enough beaten raw eggs(with a big splash of unsweetened coconut milk) into the dish to mostly cover the items-usually about 8 to 10 large eggs.
Bake for 35 to 45 minutes at 375 degrees or until eggs are not runny and edge is golden brown.
Seriously, there is no exact science to this. I’ve used leftover cooked peppers and onions, raw mushrooms, frozen spinach(thawed and squeezed dry), cooked potatoes, hot dog chunks, pepperoni – you name it!
This cuts nicely and can be eaten cold in lunches, too. My kids love to have a big scoop of salsa on the side.
It’s great that my kids are getting about two servings of veggies even before they walk out the door with this!
Please do let me know which one of these you like the best – and which one your kids like the best! All three provide a great protein power punch to set kids up for a great morning at school – or home!
Good Food is expensive!!
One way I save a lot of money is by using Imperfect Produce. This company saves precious resources that went into growing the food by saving the food and bringing it to your door. Each week I get a box of organic produce delivered to my door for about 1/2 the price of organic produce at my local grocery store. And I get to choose what I receive! Try it out here – you get $10 bucks off your first order and I’ll get $10 bucks off my next order. Seriously – I spend about 30 bucks a week on our family of four (the only thing I buy at the store is bananas!) and I keep all those pesky chemicals out of our bodies!
Need help with lunches for your ADHD kiddo?
This article has ideas for easy lunch packing.
Find the best snacks to include in lunches, here.
Want more help with ADHD?
Need amazing gift ideas for an ADHD Kiddo? Look HERE.
Read about how we do ADHD lunches HERE.
Read about our super effective bedtime routine HERE.
We love our weighted blanket for ADHD. Find out more HERE.
Have you read any of these parenting books? They are some of my favorites!
PIN FOR LATER!!
March 30, 2018 @ 8:12 am
Thank you for these healthy options. Can’t wait to try them out with my gang.
March 30, 2018 @ 9:52 am
Thanks, let me know whatcha think. You can really modify them to suit your tastes very easily. I am eating some Oatmeal Casserole as I type!!
April 1, 2018 @ 7:37 pm
Love these ideas! I’m dealing with a 6 year old girl with ADHD who is a very picky eater, but I see a lot of things here that I think she will eat! Definitely going to give these a try, thanks!!
April 1, 2018 @ 7:58 pm
Great Jessica! The oatmeal can be so easily tailored-berries, raisins, a sprinkle of mini chocolate chips…we eat a ton of it! Let me know what works for your picky eater.
April 1, 2018 @ 8:45 pm
Question about the oatmeal casserole: you recommend soaking it to get rid of phytic acid; do you drain it before mixing in the rest of the ingredients? Or does soaking/cooking “kill” them?
April 1, 2018 @ 8:52 pm
Hi Fran, Thanks for your question. I do not drain my soaked oats..the soaking does the breaks down the enzymes in the oatmeal, making it more digestible and the nutrients more readily available. Bon appetite!
April 2, 2018 @ 9:25 am
Hi, Beth. Thanks for your quick reply!
June 9, 2019 @ 5:38 pm
Can I use greek yogurt and GF oats?
June 9, 2019 @ 6:56 pm
Hi Jennifer, Any plain, whole milk yogurt works and yes, on the GF oats. I just made it and added frozen blueberries – great for summer! On day 2 and 3, I slice it like bread and put peanut butter on it. Let me know how you like it!
April 9, 2018 @ 8:51 am
If we skip the soaking step, do we still add the yogurt and the water?
Thank you!!
April 10, 2018 @ 8:44 am
Hi Cindy,
Yes, still add the yogurt and water…you will probably not need as much liquid since it won’t be soaked up by the oats as quickly. The oats should be very moist, but not swimming. Thanks for asking!!!
April 16, 2018 @ 9:36 am
a couple questions – can we add some cinnamon to the oatmeal casserole? Also can I use maple syrup made with Monk Fruit instead of traditional maple syrup? We are trying to go as sugar free as possible.
April 17, 2018 @ 6:47 pm
HI Mary, YES and YES…really you can modify this so easily. Monk Fruit syrup sounds interesting-do you buy it at Whole Foods? I have made it without sugar at all and then just add a teeny bit of honey when I serve it. Enjoy!Thanks for reading.
April 30, 2018 @ 11:51 pm
Could you provide a smaller batch of cookies recipe pls? I don’t want to burn through all that good stuff if it ends up in the trash. 🙁 thanks!!
May 1, 2018 @ 6:19 pm
Hi Melissa…I get it! Expensive ingredients…I will include on in my upcoming newsletter. Thanks for the feedback!
July 15, 2018 @ 9:14 am
My son is allergic to tree nuts. He can have peanuts and coconuts so what would you recommend instead of almond flour? Thanks for sharing!
July 17, 2018 @ 8:06 am
Hi Tracey, I have not tried it with this recipe, but I have good luck with CostCo’s gluten free flour mix as well as Bob’s Red Mill brand. I know Bob’s has no nuts of any sort. You can use it as a 1:1 sub for any recipe.
July 16, 2018 @ 8:05 pm
For the oatmeal casserole: what type of oatmeal (instant or regular) and what size can of pumpkin?
July 17, 2018 @ 8:02 am
Hi LuAnn, I use regular oatmeal and the small can (12 to 14oz.) of pumpkin. Let me know how you like it. It’s cool here this week, so I think I’m going to make a batch!
August 1, 2018 @ 11:32 pm
“Breakfasts” is spelled wrong in your main photo for this post. Just wanted to let you know so you could update it.
August 2, 2018 @ 8:12 am
Hi Laura!! Thank you!! So funny that I have never noticed — and it’s my most read post! I think our eye compensates all the time. Fixed! Thanks!
August 17, 2018 @ 11:15 pm
I appreciate the ideas, but I knew that I was going to see things that my son, with anaphylaxis to multiple food allergens, would not be able to eat… yes, I was right. What do families like mine do? When you have a child with multiple issues, including severe food allergies, and their IgE is off the charts, contributing to them “leaping out of their skin” and making their usual ADHD issues spike into the stratosphere, and yet, there is very few things they can eat…. my son’s preferred breakfast (okay, every single meal and snack, every single day) is frozen corn (frozen, he doesn’t want it warmed up) and rice crackers. To jazz it up and add colour… frozen peas. That’s it. He can’t eat eggs. He won’t go near anything that remotely resembles things he is allergic to, or once was allergic to, AND he has OAS (oral allergy syndrome) so he can’t eat raw fruit or vegetables. He does like potatoes, though, so we do lots of variations on those, and cauliflower. Count your blessings, if you don’t live with anaphylaxis to food allergens…. if one more teacher tells me my kid needs to stop getting up out of his seat so often, I will scream — you try living with an iGe of 550+
August 18, 2018 @ 7:54 am
OH my gosh, Lisa, I am sorry that none of these ideas will work for your son. Will he eat any protein? Has he eaten corn all his life? Have you tried non-food related things to soothe your son’s adhd? Epsom salt baths, magnesium oil rubbed on his skin, essential oils in a diffuser?
September 16, 2018 @ 4:51 pm
Is there a dairy free option?
September 17, 2018 @ 5:57 am
Hi Dee, I use almond milk for my recipes and that works well. Do you mean the eggs? Chia seeds are a great egg replacement. Let me know if I am not answering your question correctly, my apologies.
September 30, 2018 @ 11:41 pm
I can’t wrap my head around leaving yogurt on the counter for 12-24 hours….it doesn’t get bacteria?
October 2, 2018 @ 6:03 pm
I know Stephanie, I couldn’t believe it either, but yogurt is created by bacterial action on milk – a way to actually preserve it without refrigeration. Up to 24 hours is a good rule of thumb for yogurt.
October 23, 2018 @ 10:17 am
I am really excited to try these! We recently decided to go medication free and I need all the holistic ideas I can get! Thanks 🙂
October 24, 2018 @ 5:03 pm
Thanks Kristine! Great job…let me know what works best for your child. I love to hear from other, naturally minded folks.
November 7, 2018 @ 10:53 pm
What is the purpose of soaking it with yogurt? Is it dangerous to leave the yogurt soaking all night at room temp?
November 8, 2018 @ 8:56 am
Hi Breanna, I know, I wondered that, too. But, the process is called facto-fermentation and it breaks down the physic acid of the oats, making more of the nutrients available to you. Make sure you use PLAIN whole milk yogurt for this process and it’s totally safe and makes your oats better for you! Thanks for your question.
May 9, 2019 @ 10:33 am
Could you let it soak in the refrigerator overnight?
May 9, 2019 @ 8:50 pm
Sure Tonya…no need to, but keeps out of the way, too. Let me know how you like it!
February 5, 2019 @ 8:00 pm
My child is allergic to every breakfast listed here. Ugh. So hard to feed an ADHD child with multiple food allergies.
February 6, 2019 @ 6:05 pm
Oh no!! I am sorry. Did you check my second breakfast post? I understand — I am dealing with some autoimmune issues and eating AIP – no grains, sugar, eggs, nuts, dairy. What are the worst allergies for your child?
February 8, 2019 @ 11:53 am
Amazing article.
February 10, 2019 @ 11:58 am
Thanks Lewis!
April 26, 2019 @ 3:48 pm
Hi, I am going to make the oatmeal casserole but couldn’t find a can of pumpkin in my supermarket (UK based) I have bought some butternut squash instead, if I soften it first, will this work as a substitute? Thanks
April 26, 2019 @ 4:56 pm
I am sure that will work…its similar to pumpkin. Let me know how you like the casserole! Thanks for reading!
May 17, 2019 @ 2:30 pm
Could you use blueberries instead of raisins?
May 17, 2019 @ 6:25 pm
Hi Amy….great idea! Everything I have ever added works out just fine. Fresh or Frozen fruit is a great idea.
August 28, 2019 @ 8:21 am
Is the Gluten Free part of the ADHD strategy or is that preference?
August 28, 2019 @ 4:19 pm
Hi Kat! Yes, gluten free is part of the adhd diet. Many people think everyone should be g-free because of the awful way they process wheat nowadays. It is really easy – so many g-free products.
August 28, 2019 @ 4:42 pm
Hi Kat, yes, gluten free is part of the adhd diet protocol. It should really be avoided by everyone considering how wheat is harvested and processed. Sugar free or super low sugar is what we have seen the best results with. Gluten free products can sometimes be loaded with white rice flour, so it’s best to check labels.
August 30, 2019 @ 7:21 pm
I’m excited to try your recipes! What do you think about using mashed ripe bananas instead of pumpkin in your breakfast bread.
August 31, 2019 @ 11:58 am
I think it would be great! Zucchini also works well, if ground up well. Let me know how you like it!!Thanks for reading!
September 2, 2019 @ 11:25 am
I feel a little nervous that this is a silly question but I was wondering about the yogurt in the oatmeal casserole. You say to use plain whole milk yogurt, can you use 2% plain Greek yogurt? If you can use 2% will you explain why you choose whole milk yogurt? Thanks I’m looking forward to trying this tomorrow with my two kids first day of school.
September 2, 2019 @ 2:49 pm
First off, no question is silly!! My understanding is that the yogurt has to be plain and whole milk to leave out to soak the oats. Anything else has some preservatives, flavorings, etc that will not be great if warm. If you want to use up the 2%, just soak it overnight in the fridge….you might not get the same soaking benefits as it being warm, but you’ll get to enjoy the casserole for their first day. Just buy the plain whole milk the next time. Let me know how you like it!!!
January 5, 2020 @ 6:37 pm
Hello Beth, I am in England and just learned our son has ADHD so I love your recipes and will be making a few, there are some ingredients you use that we will struggle to find but I am sure we can adapt, we live in the countryside. Our son is very fussy so any treasures in getting around this would help enormously. Thank you
January 5, 2020 @ 8:11 pm
Hi Samantha! Thanks for your note. Please let me know if you have any questions about any of the recipes – I am sure you can make substitutions as needed. Your son is lucky to have you! Glad you found my blog.
January 13, 2020 @ 1:58 pm
Came here thinking it was easy to make breakfasts for adults with Adhd, but the Oatmeal casserole works great for what I was needing! I’ve been looking for healthy breakfast foods I can prepare ahead of time because I rarely have time to make breakfast before work, and my morning oatmeal is getting a bit repetitive. I cant speak for the effectiveness as far as it helping my adhd (because I rarely notice unless I have a bad day) but having something already prepared (that’s easy to make especially) makes my life so much easier. This recipe would be especially good for parents with adhd, as it’s easy to make and the whole family can eat it. The only thing that’s less adhd friendly would be remembering to presoak the oats, I may have to set a reminder for that one, lol
January 13, 2020 @ 8:45 pm
Hi Kalyn! I’m glad you found us! Let me know how you like the Oatmeal Casserole…I just made it with a pureed leftover sweet potato and my kids loved it!
January 14, 2020 @ 11:23 pm
I can’t wait to try the baked oatmeal, but wondering about the “big pinch” amount for the baking soda and salt. Would you say like 1/8 teaspoon?
January 15, 2020 @ 5:42 am
HI Sara….yes, and I often leave it out just because I am too lazy to get it out of the cupboard! I literally make this 3 times a month in the Spring, Fall and Winter and have it memorized. Let me know how you like it!
February 15, 2020 @ 8:00 am
Hi there! I got your oat casserole recipe passed to me from a friend and I make it all the time now! Love!! I was wondering if you or anyone else has tried using steel cut oats instead of rolled oats? I generally prefer steel cut texture in regular oatmeal, but wasn’t sure if it would come out okay in this recipe.
Thanks!
June 29, 2020 @ 8:42 pm
Hi there! My son hasn’t been diagnosed with ADHD, and I don’t think he has it, but he does have major behavior issues that I’m trying to partially manage by making diet changes. Some of them- like no food dyes, added sugars, and seriously limited gluten, overlap with the aDHD diet and I came across your post. Anyway, all this to say I’ve been making your baked oatmeal which my boys now call “breakfast bread” 🤷♀️ And we ALL love it!!! Such a great, healthy, responsible breakfast for these growing boys ( and also me…). Never would have found anything else like this with all these great ingredients and so little sweetener! Thanks a million for sharing!
June 30, 2020 @ 7:19 am
Hi Lindsey! Thanks so much, so glad your family likes the oatmeal. It is our standard breakfast from October to May(we break in the summer so as not to heat up the house). I love how you can really customize it and just can’t go wrong! What are your favorite add ins? We love pumpkin with hemp and chia seeds. I often slice it and bring it to work for lunch with a little almond butter.
September 1, 2020 @ 2:57 am
Hi Beth
I, just like so many others, are very thankful for your efforts in spreading the knowledge of food and how it influences us!
I live in Sweden and do not find neither pumpkin nor butternut in a can. Does anyone have another suggestion for a substitute?
September 1, 2020 @ 5:22 am
HI Charlotte! Do you have access to sweet potatoes or yams? I often bake a few sweet potatoes and then blend them into smoothies or mash them into the oatmeal casserole. They have lots of good vitamins, too! Thanks for your question and for being a reader!