breakfast/ Fit Kids/ Kodiak Cakes/ Meal Prep/ Muffins & Breads/ Muscle Egg/ Protein Powder/ shakes & smoothies


February 23, 2016
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Regardless of who you talk to about nutrition, everyone stresses the importance of protein in your diet.  They are building blocks for our bones, muscle, cartilage, skin, and blood.  Protein is in each and every single cell in our bodies and also contains amino acids that help produce enzymes and hormones.  Our bodies use this macronutrient to help aid in recovery, curb hunger, and maintain a healthy weight.  So if protein is so vital to nutrition as adults, why wouldn’t it be equally vital (if not more vital) for our kids to have an adequate amount in their daily diets as well?

Well, it IS important!

Most parents will often overlook the amount of protein in their kids diets entirely, but if you really think about it… kids probably need it even more than adults.  EVERY single inch of a child is growing so it stands to reason that protein is needed to support their rapid rate of growth.  The amount of recommended daily protein will vary depending on their age, but should range from anywhere between .85 grams per pound to 1.1 grams per pound.  I think 1 gram per pound of weight is pretty standard and easy enough to remember for all ages.

Luckily large amounts of protein can be found in a variety of foods such as eggs, milk, cheese, seafood, chicken, turkey, beef, and other meats.  It’s also found in grains, nuts, vegetables, beans, and seeds.   However, even though there are vast amounts of protein sources available sometimes kids just don’t enjoy eating those foods or they may not be able to properly chew the texture of most meats.  I never really had issues getting protein in my son (he is a huge carnivore), but my daughter has definitely proved more difficult when it comes to incorporating meat into her diet.  She eats it because we make her, but we usually have to sit through a range of faces before it’s all gone.

For adults and children, it’s important to have a nice steady stream of protein in your body throughout the day, starting with breakfast!  Not only will protein help fill you up quicker, it will also help keep you fuller longer!  My daughter almost always has some type of prepared eggs (hash, baked egg “muffins”, scrambled, etc.) to eat alongside bread, pancakes, a waffle, or oatmeal.  When I was working on my weekly meal prep for her breakfasts a couple of weeks ago, I knew I wanted to give her a break from eggs but didn’t know what I could do to substitute for protein.  I got to thinking about the baking I usually do for myself and how I usually add my PEScience protein to my baked goods.  Why wouldn’t protein powder work for my daughter also?  Worth a shot!!!

We have been using KidzShake protein for our daughter’s smoothies for over a year now and LOVE it.  It’s all natural, no sugar added, non GMO, and doesn’t have that same artificial taste that most adult protein powders are guilty of.  Our favorite KidzShake flavor is ‘Chocolate Cream‘ (she’s a HUGE chocoholic), but we like to use ‘Vanilla Cream‘ a lot also because its so versatile and mild in flavor… pairs well with anything you add to it!  The ‘Orange‘ and ‘Strawberry‘ cream flavors are PERFECT for any and all kids smoothies where we use fruit!

Kids Protein

I didn’t know if KidzShake would work as beautifully as my beloved PEScience in baking, but figured I had to test it out when I got this wild idea for some kids protein pancakes!  I’m happy to report that KidzShake bakes up beautifully, adds extra flavor, and more importantly can provide a much more balanced nutritional profile to typical carb heavy baked goods.  I took healthy ‘muffins’ and made them even healthier!!!  It’s nutrition for your kids you can be proud of!!!  I know I feel pretty proud giving my daughter this to eat!

Take a look at one of my daughters favorite breakfasts preps ever:

Instead of doing batches of pancakes in a pan or on a griddle, I decided to use the batter as mini “muffins” instead.  Easily portioned, mess free, and QUICK to whip up!  Batter takes less than 5 minutes to prepare (I used the blender)!

Make Ahead Breakfasts

I love this method because I can easily flavor each “pancake” differently.  Since my daughter was going to be eating these for the entire week, I decided to give her a few different flavor options.  We went for dried blueberries, sprinkles, and healthy mini chocolate chips (gluten free, dairy free, soy free, nut free).  Other options would be to add nuts, fresh fruit, cinnamon/sugar, or even just different flavor extracts.

Make Ahead BreakfastsMake Ahead BreakfastsMake Ahead BreakfastsMake Ahead BreakfastsMake Ahead Breakfasts

Aren’t they adorable???  I didn’t want to stop at just the pancake bites for her breakfast though… again, you want variety and well rounded nutrition for kids right?  I pulled my AWESOME meal prep containers out (seriously LOVE these so much) and took things to an higher level!   While the pancake bites were baking in the oven, I browned up some of her favorite turkey sausages and portioned out some of the freshly cut pineapple I had in the fridge.  This is what her final breakfast for the week looked like after less than 20 minutes of prep!

Make Ahead Breakfasts

Make Ahead Breakfasts

Make Ahead Breakfasts

Like I said, breakfast for my daughter I can be proud of!!!  ‘Homemade’ so I was able to control all of the ingredients used, easy, and a GREAT way for kids to start their long day at school!!!  I know I’ve said it many times before, but I cannot express how invaluable it is to take a little time on Sundays to prep food, especially kids breakfasts).  So much time, energy, and rushing saved EACH morning.  Once you try breakfast prep once, you will NOT do things any other way!!!  Promise 🙂

Mini Pancake Bites by Corina Nielsen

Serves 24
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Meal type Breakfast, Dessert


  • 1 1/2 cup Kodiak Super Food Mix
  • 2 tablespoons coconut flour
  • 3/4 teaspoons baking powder
  • 4 scoops 'Vanilla' KidzShake protein powder
  • 1/4 cup stevia
  • 1 Large whole egg
  • 3 tablespoons Cake Batter MuscleEgg egg whites (or plain egg whites)
  • 1 teaspoon vanilla extract
  • 1 3/4 cup milk of choice


  • 2 tablespoons sprinkles
  • 1/4 cup dried blueberries
  • 1/4 cup mini chocolate chips


Step 1
Preheat oven to 375 degress and coat a mini muffin pan with non stick spray.
Step 2
Combine all ingredients (except sprinkles) in a large bowl or blender. Mix until smooth. Pour into prepared pan and add toppings if desired. Bake for 12-15 minutes.


NUTRITIONAL INFORMATION (makes 24 mini muffins): calories- 37, fat- 1 gram, carbs- 5 grams, protein- 2 grams PER MUFFIN

Looking for MORE quick & easy & healthy ideas for breakfast???  How about a FULL SCHOOL YEAR’S worth right at your finger tips???


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Make Ahead Breakfasts

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  • Reply
    Cheryl Davis
    February 23, 2016 at 7:32 pm

    These look awesome and I think my grandbaby would love them, but I don’t have Kodiak Super Food Mix. Is there something I can substitute for that?

    Still praying for you.

  • Reply
    May 17, 2016 at 3:55 pm

    Just wondering how long you reheat or what you do for reheat on this breakfast?

    • Reply
      June 4, 2016 at 4:09 pm

      Remove the fruit and then reheat for 20-30 seconds or so!

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    August 17, 2016 at 2:33 am

    Is there really 1/4 cup of stevia in there? Seems like a lot compared to other recipes I’ve made…

    • Reply
      August 24, 2016 at 4:15 pm

      Considering most traditional recipes use 1-2 cups of sugar, I think 1/4 cup of stevia is a pretty good amount! It also depends on the brand you are using as some are “sweeter” than others.

  • Reply
    August 25, 2016 at 5:28 am

    What is the Super Good Mix? Where do I get it or what can I use in replace of it?

    Thank you,

    • Reply
      August 29, 2016 at 2:48 pm

      Any pancake mix would work, Kodiak is just great quality, highly nutritious, and tastes amazing~

  • Reply
    September 5, 2016 at 8:54 pm

    Are you able to freeze these little guys? I pretty much stuck to your recipe. Thanks!

    • Reply
      September 6, 2016 at 12:40 am

      You sure can!!! If you have a toaster oven, thats what I would use to reheat… if not, microwave will work also!

  • Reply
    Christy Huber
    September 27, 2016 at 4:41 am

    I have a diabetic child and these would be great for him in the morning. Where can I get the Super good mix.

    • Reply
      September 29, 2016 at 3:45 pm

      You can find it online on the Kodiak site, on Amazon, and Target!

  • Reply
    September 30, 2016 at 9:15 pm

    I can’t wait to make these for my baby! What an adorable, fun breakfast!

  • Reply
    rachel rokoff
    November 17, 2016 at 2:01 pm

    What a great idea for my fussy toddlers!!!I can hardly wait to try these out!!!

  • Reply
    January 6, 2017 at 4:45 am

    Is it better to freeze it after you prep it all or put it in the fridge.

    • Reply
      January 6, 2017 at 9:56 pm

      I do a batch for the week and put in the fridge! You could definitely freeze batch also. Just be careful if you are using real fruit since it will contain some extra water that may seep into the muffins when defrosted!

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    January 19, 2017 at 6:51 pm

    Great idea. Any sub for the protein powder?

    • Reply
      January 28, 2017 at 4:42 pm

      You can just take the powder out if you like and add more baking mix!

  • Reply
    March 9, 2017 at 10:42 pm

    I don’t have Kodiak Super Food Mix. Is there something I can substitute for that?

    • Reply
      March 11, 2017 at 3:34 pm

      You can use any pancake mix you like!

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    August 2, 2017 at 5:01 pm

    How are you storing these and heating them up ?

    • Reply
      August 25, 2017 at 3:17 pm

      These can be stored in the fridge or even frozen! I heat them up in the toaster oven, but they can also be done in the microwave!

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    August 26, 2017 at 11:01 pm

    If I make these ahead, do you just microwave for a few seconds before serving?

    • Reply
      September 8, 2017 at 4:20 pm

      yes ma’am! I prefer the toaster oven, but microwave works great too!

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