ADHD Friendly Breakfast Recipes

Recipe: Omega-3 Berry Overnight Oats

Ingredients:

• 1/2 cup rolled oats
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• 1/2 cup unsweetened almond milk (or milk of choice)
• 1/2 cup Greek yogurt
• 1/4 cup fresh berries (blueberries, raspberries, or strawberries)
• 1/2 teaspoon honey or maple syrup (optional)

Instructions:

1. In a mason jar or bowl, combine rolled oats, chia seeds, flaxseed, almond milk, and Greek yogurt. Stir well.
2. Top with fresh berries and drizzle with honey or maple syrup, if desired.
3. Cover and refrigerate overnight.
4. In the morning, give it a good stir, and it’s ready to enjoy! You can add extra berries or a sprinkle of nuts for added texture and nutrients.

This breakfast is packed with omega-3s, fibre, and protein, ideal for sustaining focus and energy throughout the morning.

Recipe: Nut Butter Energy Balls

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond or peanut butter
• 1/4 cup honey or maple syrup
• 2 tablespoons chia seeds
• 2 tablespoons ground flaxseed
• 1/4 cup mini dark chocolate chips (optional)
• A pinch of salt

Instructions:

1. In a large mixing bowl, combine all ingredients and mix until thoroughly blended.
2. Roll the mixture into small balls (about 1 tablespoon each) and place them on a tray.
3. Refrigerate for at least 30 minutes to set.
4. Store in an airtight container in the fridge for up to a week.

These energy balls are high in protein, fibre, and healthy fats, which help stabilise blood sugar levels and provide sustained energy—perfect for a mid-morning or afternoon snack.

Recipe: Simple Quinoa and Veggie Bowls

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 cup crumbled feta cheese (optional)
• 1/4 cup fresh parsley or cilantro, chopped
• 1/4 cup hummus (for dressing)
• Salt and pepper to taste

Instructions:

1. In a saucepan, combine quinoa and water (or broth) and bring to a boil. Lower heat, cover, and simmer for 15 minutes or until quinoa is cooked.
2. Fluff quinoa with a fork and let it cool.
3. Divide quinoa into bowls or meal prep containers, then top each serving with cherry tomatoes, cucumber, bell pepper, and feta cheese (if using).
4. Add a dollop of hummus and garnish with fresh herbs.
5. Season with salt and pepper as desired.

These quinoa bowls are perfect for meal prep and can be enjoyed cold or warmed up. They’re packed with fibre, protein, and colourful veggies to support focus and energy throughout the day.