High protein breakfasts for school age children: Recipe and references Janet Malanga, RD, LD – October 18, 2025
Tofu skin and toasted almond sauté Servings: 4

Storage: Will safely keep in the refrigerator 3-4 days Ingredients 2 teaspoons (9 g)
Extra virgin olive oil ½ cup (80 g)
Onion, minced ½ cup (66 g)
Sweet potatoes, peeled and diced 1 cup (252 g)
Tofu skin, sliced (contains more protein than hard and soft tofu) ½ cup (46 g)
Almonds, sliced 1 teaspoon (2.3 g)
Paprika powder ½ teaspoon (1 g)
Cumin seed, ground ¼ teaspoon (1 g)
Coriander seed, ground ½ t (1.5 g)
Garlic powder Salt and ground black pepper to taste

Instructions
1. Toast the almonds. Preheat oven to 350°F (175°C). Spread the sliced almonds on a baking sheet and toast for 5–7 minutes, or until lightly golden. Set aside.
2. Boil the diced potatoes in a pot of salted water until barely tender. Drain and set aside.
3. In a large pan, heat the olive oil over medium heat for 30 seconds. Add the minced onion and cook for 5 minutes or until softened.
4. Add the potatoes, herbs, and spices to the pan with the onion.
5. Remove the sauté from heat. Stir in the toasted almonds and serve. (The toasted almonds will keep their crunchy texture if added after removal from heat.) Optional: Top with a fried egg.

References
1. Kranz S, Brauchla M, Campbell WW, Mattes RD, Schwichtenberg AJ. High-Protein and High–Dietary Fiber Breakfasts Result in Equal Feelings of Fullness and Better Diet Quality in Low-Income Preschoolers Compared with Their Usual Breakfast. J Nutr. 2017;147(3):445-452. doi:10.3945/jn.116.234153

2. O’Dea JA, Mugridge AC. Nutritional quality of breakfast and physical activity independently predict the literacy and numeracy scores of children after adjusting for socioeconomic status. Health Educ Res. 2012;27(6):975-985. doi:10.1093/her/cys069

3. Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7. doi:10.3389/fnhum.2013.00425

4. Qiu M, Zhang Y, Long Z, He Y. Effect of Protein-Rich Breakfast on Subsequent Energy Intake and Subjective Appetite in Children and Adolescents: Systematic Review and Meta–Analysis of Randomized Controlled Trials. Nutrients. 2021;13(8):2840. doi:10.3390/nu13082840

5. U.S. Department of Agriculture ARSBHNRCFC [Internet]. FoodData Central. http://fdc.nal.usda.gov/. 2019. Accessed February 11, 2021. https://food nutrition.canada.ca/cnf-fce/index-eng.jsp

6. FoodKeeper App. U.S. Department of Health & Human Services. April 26, 2019. Accessed June 21, 2022. https://www.foodsafety.gov/keep-food safe/foodkeeper-app