How Tryptophan-rich foods like Chicken, Improve Sleep & Mood
Discover how tryptophan-rich foods like chicken boost serotonin and melatonin for better mood and sleep.
Plus, easy ways to get children to eat chicken! I have also shared my Chicken, Mushroom & Leek Pie reciepe I made for my family this valentine day, with love 💖
FAQ in clinic
❓ How to help kids sleep naturally?
✔ Tryptophan-rich foods like chicken, which helps produce serotonin and melatonin—hormones that regulate mood and sleep.
❓ What if my child doesn’t like chicken?
✔ No problem! Other tryptophan-rich foods include eggs, dairy, nuts, seeds, bananas, and oats.
❓ How can I help my child eat more protein like chicken?
✔ If you keep reading there are tips on different ways to cook and serve chicken to your children
For more information on Mood-boosting foods for kids, click here for my FREE Guide
I hope that this blog answers some of these questions.
Did you know that the food your child eats can influence their mood and sleep? One key player in this process is tryptophan, an essential amino acid found in foods like chicken. Tryptophan is crucial because it helps the body produce serotonin (the “feel-good” hormone) and melatonin (the sleep hormone), both of which play an important role in emotional well-being and sleep quality.
How Chicken & Tryptophan Improve Sleep & Mood
Tryptophan Intake: When your child eats foods rich in tryptophan, like chicken, their body absorbs it into the bloodstream.
Serotonin Production: Tryptophan travels to the brain, where it helps create serotonin, a neurotransmitter that promotes calmness, happiness, and emotional balance.
Melatonin Formation: As the day winds down, serotonin is converted into melatonin, the hormone that signals it’s time to sleep.
Why Some Kids Struggle with Eating Chicken
Many children avoid chicken because of its texture. If it’s dry, stringy, or tough, it can be difficult to chew, making it unappealing. Some kids are also sensitive to textures in general and may find plain chicken breast too dense or dry. But don’t worry, there are many ways to make chicken more enjoyable! If you have tried all my strategies below and you have run out of ideas, please get in touch and book a FREE Mini Consultation, I can talk through my programs that may help!
Easy Ways to Get Kids to Eat Chicken
If your child struggles with the texture of chicken or other meats, this is a common Texture issues an her are some stratagies my clients have tried with some success, why not try these softer, more child-friendly options:
🔹 Slow-Cooked or Shredded Chicken: Cooking chicken in a slow cooker or pressure cooker makes it juicy and tender. Serve it in tacos, wraps, or sandwiches.
🔹 Minced Chicken: Use ground chicken in burgers, meatballs, or pasta sauces for a softer, easy-to-eat option.
🔹 Chicken Meatballs or Nuggets: Make homemade chicken meatballs with breadcrumbs and a sauce, or create healthier nuggets with a crispy coating.
🔹 Chicken in a Creamy Sauce: Mixing chicken into a mild, creamy sauce (like a cheese or tomato-based sauce) can help with texture and add flavor.
🔹 Chicken Pie or Casseroles: Cooked chicken in a pie or casserole with vegetables and sauce makes it softer and more appealing.
🔹 Blended into Soups: Chicken soup with small, soft pieces of chicken or blended into a creamy soup can be an easy way to include it in meals.
What If Your Child Doesn’t Eat Chicken at All?
No problem! There are plenty of other tryptophan-rich foods to support serotonin and melatonin production:
Eggs: A great breakfast option for brain and mood support.
Dairy (Milk, Cheese, Yogurt): Warm milk before bed can genuinely help with sleep.
Nuts & Seeds: Almonds, pumpkin seeds, and walnuts are great snack options.
Bananas: Contain tryptophan and magnesium, both of which promote relaxation.
Oats: A comforting and nutritious way to boost tryptophan levels.
Child-Friendly Chicken Recipes
If your child doesn’t love chicken, don’t worry! By preparing it in different ways or offering alternative tryptophan-rich foods, you can still support their mood and sleep naturally. Small dietary changes can have a big impact on their well-being!
ChickenMushroom & Leek Pie
1 tablespoons olive oil
1 large leek sliced
250 g chestnut mushrooms quartered
1 tbsp heaped plain flour
800 g diced chicken breast
200 ml chicken stock (bone broth)
150 g crème fraîche
150g grated cheese
2 sprigs of fresh thyme
1 pack ready rolled puffed pastry
Egg or melted butter to brush over pastry
Instructions
Preheat your oven to 200C / 180C fan / gas mark 6 / 400F.
Place 1 tablespoon of the olive oil, the sliced leeks and the quartered mushrooms into a wide ovenproof pan (see Note 2) and fry over a fairly high heat, stirring regularly, for 3 minutes or until lightly browned.
Then add and fry the diced chicken for 4 minutes, or until lightly browned on most sides (The chicken should NOT be fully cooked at this point.)
Add the flour coat and then add the chicken stock. Bring to the boil, then turn right down low.
Allow the pie filling to simmer gently for 2 minutes, then add the crème fraîche, cheese, seasoning and thyme and stir to combine. When the crème fraiche is fully stirred in and cheese is melted, turn the heat off.
Pour the chicken mix into your pie dish, leave to cool for 2 minutes, then top with puff pastry, cut to size/shape of dish, then lightly brush with melted butter or egg.
Place the pie into your pre-heated oven for 20 minutes, or until the pie is golden brown on top and the filling is bubbling.
Serve the chicken pie with your favourite green vegetables, such as green beans, broccoli, cabbage, kale, peas or asparagus
"Do your kids enjoy chicken? What’s their favourite way to eat it? Share your thoughts below!"