Home » breakfast » Wake Up To Eggs: The Cognitive Benefits of High-Protein Breakfasts for Kids in School

Recipe Ideas for Busy Moms

Wake Up To Eggs: The Cognitive Benefits of High-Protein Breakfasts for Kids in School

The old adage that breakfast is the most important meal of the day is true!


With the school year back in full swing, it's important for parents to make sure they helping their kids develop good habits - including eating a nutritious breakfast every morning. 

There is truth to the old adage that breakfast is the most important meal of the day. Several scientific studies have examined the cognitive benefits of eating breakfast, such as improved memory recall time, improved grades and higher test scores.1,2 Parents know that it's essential to make smart breakfast choices so their kids can do their best, and eggs are a great way to start the day off right.

So what makes the incredible edible egg the best bet for kids' breakfasts? "Eggs provide all-natural, high-quality protein, which gives kids the energy they need to stay focused throughout the day, especially on big school days when kids have to do their best on exams, presentations and even sporting events," says Dr. Mitch Kanter, Executive Director of the Egg Nutrition Center.

In addition to cognitive benefits, eggs can increase satiety, which helps curb appetite and allows kids to focus on the task at hand, instead of rumbling tummies. With all nine essential amino acids, eggs are one of the highest quality proteins available. And even better, they're one of the most affordable sources of protein, averaging about 15 cents apiece.

Quick recipe ideas 

Here are great recipes from IncredibleEgg.org, which you can whip up in the microwave in just three minutes or less!

Microwave Coffee Cup Scramble

What You Need

2 eggs

2 Tbsp. milk

Coffee Cup Scramble

2 Tbsp. shredded Cheddar cheese

Salt and pepper

Here's How

  1. COAT 12-oz. microwave-safe coffee mug with cooking spray
  2. ADD eggs and milk; beat until blended.
  3. MICROWAVE* on HIGH 45 seconds; stir. 
  4. MICROWAVE* until eggs are almost set, 30 to 45 seconds longer.
  5. TOP with cheese; season with salt and pepper.

1-Minute Ham & Egg Breakfast Bowl

What You Need

1 thin slice deli ham (1 ounce)

1 EGG, beaten

Shredded Cheddar cheese 

Here's How

Egg and Cheese Bowl

  1. LINE the bottom of 8-oz ramekin or custard cup with ham slice, folding ham in half, if necessary.
  2. POUR egg over ham.
  3. MICROWAVE* on HIGH 30 seconds; stir. 
  4.  MICROWAVE* until egg is almost set, 15 to 30 seconds longer ( Don't overcook. Scrambled eggs will continue to cook and firm up after removed from microwave)
  5. TOP with cheese.# SERVE immediately.
  6. Enjoy!

# For added zest, try adding a sprinkle of fresh herbs and chopped tomato.

Microwave Egg, Sausage & Cheddar Breakfast Tortilla

What You Need

1 egg

1 fully-cooked breakfast sausage link, chopped (3/4 oz)

1Tbsp. shredded Cheddar cheese

1 wheat flour tortilla (6-inch)

Here's How

  1. COAT 2-cup microwave-safe cereal bowl with cooking spray. 
  2. ADD egg; beat until blended. 
  3. SPRINKLE sausage over egg.Egg. Cheese and Sausage Breakfast Tortilla
  4. MICROWAVE* on HIGH 45 seconds; stir. 
  5. MICROWAVE* until egg is almost set, about 15 seconds longer.
  6. TOP egg with cheese. PLACE onto tortilla: fold bottom of tortilla over egg, then fold in sides.
  7. Enjoy!

Looking to kick it up? Add a splash of hot sauce before serving.

* Remember: microwave ovens vary. Cooking times may need to be adjusted. 

For more egg recipes, visit IncredibleEgg.org. 

1. Rampersaud G, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. JADA 2005; 105:743-760.
2. Pollitt E, et al. Fasting and cognition in well- and undernourished school children: a review of three experimental studies. AJCN 1998; 67:779S-784S.

Posted October 1, 2012