Well, it’s that time of year again – when summer slides into back-to-school time, leaving us wondering where summer went.

For this registered dietitian-nutritionist and mom of two, back-to-school means spending a little more time on breakfast-planning for the week. Why? Because research shows that there are cognitive benefits to eating breakfast, especially for children, such as improved memory recall time, better grades and higher test scores. And because weekday mornings are crazy, not only does that before-school meal need to be power-packed for growing brains, but it also must be lightning fast!

So today we’re dishing about my go-to breakfast food that packs a punch and cooks up quickly. Because we heavily rely on eggs for a quick protein fix in my house, I partnered with North Carolina Egg Association to share the downlow on this beloved food.

Eggs: Nature’s Brain Booster

It’s no secret that breakfast may very well be the most important meal of the day, especially for growing children. As our kids head back into days of learning and new school adventures, it’s essential to provide them with the nutrients they need to thrive. Enter the humble egg—a nutritional powerhouse that will fuel your kiddos bodies and brains from the get-go.

1.     Power-packed protein choice

Protein is the building block of, well, everything in the body and is especially important for children. Protein is used to make enzymes, hormones and muscle, as well as optimizes brain function. Eggs are an excellent source of high-quality protein, which helps keep kids feeling fuller for longer, reducing mid-morning hunger that may impact their focus and attention. An added benefit? The amino acids found in eggs play a vital role in neurotransmitter production, aiding in cognitive function and mood regulation.   

2.     Brain-boosting choline

The small but mighty egg is a goldmine of nutrients that support brain health and development, particularly choline. Eggs are one of the few foods naturally rich in choline, a nutrient that plays a critical role in brain health at every age. And choline is an essential nutrient, which means our bodies don’t make it, so we must get it through our diet. Unfortunately, 90% of Americans don’t get enough choline, so including eggs in your children’s breakfast can contribute to their overall brain health and cognition. Just two eggs provide 294 grams of choline, which meets 100% of choline needs for children aged one to eight years old and more than 75% of needs for kids between the ages of nine and 13 years old.  

3.     Vital Vitamins and Minerals

Vitamins and minerals are like the superhero sidekicks of a healthy diet, and eggs are packed with a variety of micronutrients. Vitamin B-12 is necessary for maintaining healthy nerve cells and aiding in the production of DNA. Iodine supports thyroid function, which helps to regulate metabolism and energy levels. Eggs also provide lutein, often referred to as the “eye vitamin.” While lutein is not actually a vitamin at all, it is a carotenoid that has been associated with improved academic performance, including better scores in math and reading.

Eggs on the Menu: A No-Brainer Choice

Not only does a nourishing breakfast like eggs help kids level up with a brain boost that supports memory and mood but this mighty protein can be cooked in minutes for a superpower meal! So, let’s talk about how to make them a delicious and convenient part of your morning routine.   

• Versatile and Convenient

Eggs are incredibly versatile, making it easy to customize to your child’s liking. Whether they’re scrambled, hard-boiled, poached, baked as muffins or made into an omelet, eggs can be tailored to suit almost any taste preference. I love these Vegetable and Cheese Frittata Fingers for the more challenging or picky eaters.

• Quick and Simple

Even on the most hectic mornings, eggs come to the rescue with their quick cooking time. In just a matter of minutes, you can whip up a wholesome meal that sets the tone for a successful school day. This Microwave Egg & Veggie Breakfast Bowl is ready in 4 minutes from start to finish. Seriously, it doesn’t get much faster than that!

• Pairing Perfection

Eggs bring on the protein, but they also pair perfectly with other nutrient-rich foods, like vegetables, whole grains and fruit. These Vegetable Egg Rollups are fun to make and eat – and cook in only 10 minutes! A combination of protein, fiber-rich carbohydrates and healthy fats help fuel and energize your child from the start!   

For more easy tips and delicious recipes, visit NCegg.org.

This article was sponsored by North Carolina Egg Association. However, all opinions and text in this post are my own.