A healthy breakfast is important for everyone, but for children it’s crucial, especially during the school year. “Not only does breakfast improve brain power, attention and concentration to help support learning, but it also provides the first opportunity of the day to increase nutrient intake, which supports growth and development,” explains Kathleen Benson, registered dietitian nutritionist at Best nutritional coaching.
Plus, notes Benson, a healthy breakfast for kids before school is a key to avoiding grumpiness. “A balanced breakfast can have a positive impact on mood by reducing hunger-induced irritability,” she explains. “When our stomachs aren’t growling, it’s easier to maintain a positive mindset and focus on the tasks at hand.”
Looking for healthy breakfast ideas for kids before school and beyond? Here, 14 delicious, healthy, and nutrient-rich options.
1. Whole Grain Toast with Nut Butter and Berries (and an Egg!)
According to Benson, a healthy breakfast for kids before school is whole grain toast topped with peanut butter and berries and a hard boiled egg on the side for protein. And do we even need to say it? Parents and guardians get big cool points for creating these items cute grilled animal faces.
2. Cereals and milk
“Milk and cereal make an easy breakfast for kids,” says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Joyful choices. “You will find all kinds of cereals on the shelves, but opt for low sugar cereals (aim for less than 5 grams of added sugar per serving if you can) that are packed with whole grains and protein.
“For more protein,” Burgess continues, “pair your grains with Maple Hill Grass-Fed Milk, which provides calcium, potassium and proteins. This combination not only provides energy to start the day, but also supports bone health and overall growth and development.
3. Greek yogurt with granola and banana slices
Benson loves serving Greek yogurt to the kids with granola and banana slices for breakfast. And if you have time, consider creating a yogurt bar to the A bit simplewhere kids can top their yogurt with healthy fixins, like fruit and nut butters.
4. Bean and Cheese Breakfast Taco
Dinner for breakfast? Why not? Benson suggests using “mashed or refried beans with shredded cheddar cheese on a corn or flour tortilla.” It’s simple breakfast taco recipe Since Chief San Antonio can be done in a pinch.
5. Bananas with Nut Butter and Chia and Flax Seeds
“A healthy breakfast for children includes protein, fat, and produce (fruit or vegetables),” notes Lisa Wellnitz, an advanced practice dietitian at the Johns Hopkins Children’s Center in Baltimore. “This nourishes them and helps keep them full until the next meal or snack.”
As an option, Wellnitz likes “banana boats”. “Slice a banana in half lengthwise, then spread nut or seed butter on the smooth side and sprinkle with chia seeds and flaxseed meal. »
6. Oatmeal with nut butter and fruit
Another healthy breakfast favorite for Wellnitz kids is “oatmeal drizzled with nut or seed butter and a banana, berries or other fresh fruit, plus milk or milk alternative “.
Jamielyn from I love nap time has a ton of health oatmeal recipes on his blog, with a never-ending list of toppings.
7. Toasted mini bagel with cream cheese, cucumber slices and turkey or ham
“To create a breakfast that keeps little ones energized until lunchtime, focus on combining fiber-rich carbohydrates (which can include whole grains, fruits and vegetables), protein and healthy fats,” says Benson, a fan of mini cream cheese bagels. , cucumbers and turkey or ham.
Learn more:
8. Tortilla with scrambled eggs, cheese and pico de gallo
For a healthy breakfast for kids that’s high in protein (and flavor!), Benson likes scrambled eggs, cheese, and kid-friendly (soft) pico de gallo in a tortilla. We love the tortilla wrapper hack McKayla Grace showing off inside her tortilla breakfast wrap recipe video.
9. Smoothies
Benson, Burgess and Wellnitz are all fans of breakfast smoothies, which can contain just about anything.
“Smoothies are a great way to incorporate fruits, vegetables, and other nutrient-dense ingredients into breakfast time,” says Burgess. “Start with a base of frozen bananas and other fruits like berries, peaches or tropical fruits. Then you can add vegetables like spinach, cauliflower rice or sweet potatoes. Also be sure to add proteins like yogurt, nut butters, seeds, or protein powder. Finally, pour over the milk (dairy or vegetable) before mixing so that everything is creamy.
Heidi from Happiness is homemade has a delicious blueberry muffin smoothie recipe on its site which is full of antioxidants and nutrients.
Another benefit of smoothies, Benson notes, is that they can be made in advance and frozen. “Make a batch and store it in reusable fruit bags for a convenient grab-and-go option,” she says. “Remember the time needed to defrost.”
10. Quiches
According to Benson, another way to incorporate eggs into breakfast is with a quiche – mini or regular sized!
Benson’s favorite recipe for mini quiches:
- Beat the eggs, add the diced vegetables, cheese and leftover roast chicken.
- Pour the mixture into greased muffin tins and bake until set.
- Serve it with a banana or other fruit on the side.
Jen, from Kitchen Counter Chronicleshas a similar recipe – one spring frittata recipe — it may be better for older children with more sophisticated palates!
Learn more:
11. Whole Grain Muffin with Nut or Seed Butter
Both Benson and Wellnitz recommend a whole grain muffin with a dollop of nut or seed butter on top.
Wellnitz suggests pairing it with fruit and a milk or milk substitute, and Benson recommends trying a zucchini and blueberry muffin recipelike that of Kristy’s Keto Lifestyle.
12. Whole Grain Waffles or Pancakes with Toppings
For a sweet and healthy breakfast idea, Wellnitz recommends making whole grain waffles or pancakes, then top with nut or seed butter and serve with a banana, orange or berries and a glass of milk or milk alternative.
“I recommend soy or pea protein-based milk as an alternative to milk for children,” she says, “because these milk alternatives are higher in fat and protein.”
13. Ants on a log
For an easy, snack-like breakfast (that, yes, you can make the night before), Wellnitz recommends Ants on a Log, made with celery topped with your favorite nut butter and raisins.
14. Bob’s Red Mill Bars
Finally, for something truly grab-and-go, Burgess suggests Bob’s Red Mill bars.
“It’s a fantastic choice for busy mornings,” she says. “These bars are made with a short list of healthy ingredients like whole oats, creamy peanut butter and honey. I love how they provide a balance of fiber, protein, and healthy fats for sustained energy.
Or buy: Bob’s Red Mill Peanut Butter Honey Oatmeal Bars ($35 for a pack of 12, Walmart)
