When it comes to fueling your kids up for the day, there’s nothing quite like a breakfast that combines the heartiness of oats with a super protein boost to keep them full and focused.
My whole family loves this tasty breakfast recipe. It takes a couple of extra minutes over some of our other get-up-and-go breakfasts, but I don't mind because I know it's the fuel they need for a productive morning. When they're full, it's easier for them to focus, making everyone's morning go a little smoother.
Key Ingredients
I first discovered a simpler version of this recipe on Instagram. A short, 30-second video gave me a good base of bananas, eggs, and oats, but I knew it needed some extra love to make it just right for our family.
In this Oat Scramble version, I add chia seeds, flaxseed meal, and walnuts for some additional protein and omega-3s, a pinch of salt to bring out the natural sweetness, and a dash of cinnamon because my children think everything is better with cinnamon.
Take a look at the key ingredients below to see why this heartier Oat Scramble recipe will be the perfect start to your day, too.
Complex Carbs - Complex carbohydrates, like those found in this recipe's oats and chia seeds, keep you full longer and help stabilize blood sugar levels. Because complex carbs take longer to break down in the body, you get a slower release of glucose into the system and avoid the blood sugar spikes that come from simple carbs (like donuts, typical white bread, fruity neon cereal, etc.) that provide an initial burst of energy followed by a crash.
Protein - Protein, found in eggs, walnuts, chia seeds, and flax meal, is essential for the brain to produce critical neurotransmitters like dopamine and serotonin. Lower levels of dopamine and serotonin can lead to moodiness, low energy, difficulty recalling information, and lack of focus—among other effects.
Omega-3s - These fatty acids are essential for optimal brain function. Getting adequate omega-3s in your diet, like those found in walnuts, chia seeds, and flaxseed, has been shown to improve attention, memory, hyperactivity, and oppositional behavior in some children.
No Artificial/Refined Sweeteners - Bananas and honey give this scramble just a bit of natural sweetness. The verdict is still out on whether or not refined sugar can increase hyperactivity in some children. Anecdotally, many parents report observing a correlation between increased sugar intake and increased inattention and hyperactive behavior (psst...it's me; I'm one of those parents).
Food Sensitivities and Allergies
Between my children and I, we have a slew of food sensitivities. Once we uncovered what our major sensitivities were and stuck to a pretty strict diet, free of our top triggers, we began seeing a calmer, more cooperative household. As an ADHD mama with two neurodivergent children, calm and cooperative are highly sought-after qualities that I do not take for granted.
Let's break this recipe down concerning the top food sensitivity triggers and chat about variations you can try to accommodate any specific triggers for your crew.
Gluten-Free - This recipe is naturally gluten-free, but if you have celiac or are particularly sensitive to gluten, be sure to select certified gluten-free oats. We're a big fan of Bob's Red Mill Gluten Free Organic Old Fashioned Rolled Oats here.
Dairy/Casein-Free - These Scrambled Oats are also naturally dairy- and casein-free. We like to serve ours with unsweetened coconut milk yogurt and berries. If dairy and casein are not issues in your house, I bet this Oat Scramble would be amazing with some plain, full-fat Greek yogurt; it's been a long time, but I still remember the low-fat stuff wasn't my jam.
Nuts - This recipe is not tree-nut-free, as it contains walnuts. If you have a walnut allergy in your home, almond slivers would be a good substitute. If you have a tree-nut allergy, omit the nuts from the recipe without a substitution.
Eggs - These Scrabled Oats are not egg-free. If you have an egg allergy, I'm sorry, this recipe is not for you. I can't imagine a vegan egg substitute working in this application, but I'll try it out and update this post if it turns out I'm wrong.
If you have an egg sensitivity, try using a pasture-raised egg (if you haven't already). I have an egg sensitivity and find I don't react as strongly with pasture-raised eggs as I do with traditional grocery store eggs. A quality pasture-raised egg will have a much more yellowy-orange yolk than the pale yellow yolk you might be used to.
Other - This recipe is free of all other top allergens, including fish, shellfish, peanuts, soy, and sesame.
Try it Out
I can't wait for you to give this recipe a try. Check out the recipe card below for the full list of ingredients and instructions on how to prepare this Oat Scramble for your family. If you love this recipe, let me know! Leave a star rating or write a review below.
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