15 Quick and healthy breakfasts for energetic kids

September 27, 2023

Is a pediatric gastroenterologist at the Children’s Center for Digestive Health Care / GI Care for Kids, whose books on nutrition for parents led him to start Nutrition4Kids with his co-founders.

The energy boost from a nutritious breakfast can improve kids' concentration and mindset.

Breakfast is especially crucial for growing kids. A nutritious breakfast can provide the energy and nutrients they need to start the day off right. But the rush of school mornings can make it challenging to prepare a healthy breakfast. So, here's 15 quick and healthy breakfast ideas that will keep your kids energized and ready for their day.

The importance of breakfast for kids

Breakfast offers numerous benefits for children's health and well-being:

Energy boost: After a night's sleep, kids wake up with depleted energy reserves. Breakfast replenishes these reserves, providing the energy needed for physical and mental activities throughout the day.
Improved concentration: A balanced breakfast enhances thinking power and helps kids concentrate better in school. It improves memory and problem-solving skills, making it easier for them to learn and excel academically.
Weight management: Contrary to what some may think, eating breakfast can actually help with weight management. It kickstarts metabolism, reduces the chances of overeating later in the day, and prevents unhealthy snacking.
Nutrient intake: Breakfast is an excellent opportunity to provide essential nutrients like fiber, vitamins, and minerals. Skipping breakfast may lead to nutritional deficiencies over time.
Emotional well-being: Eating breakfast can contribute to emotional stability. It reduces irritability, mood swings, and anxiety, promoting a happier and more positive mindset.

Components of a balanced breakfast

A balanced breakfast for kids should include a combination of the following components:

Protein: Protein helps build and repair tissues and provides a sense of fullness. Good sources of protein include eggs, yogurt, milk, lean meats, and nuts.
Complex carbohydrates: Carbohydrates are the body's primary source of energy. Opt for complex carbohydrates like whole grains (e.g., whole wheat bread, oats) and fruits.
Fiber: Fiber aids digestion and helps regulate blood sugar levels. Whole grains, fruits, and vegetables are excellent sources of dietary fiber.
Healthy fats: Healthy fats are essential for brain development and overall health. Avocado, nuts, seeds, and olive oil are examples of healthy fat sources.
Vitamins and minerals: Incorporate foods rich in vitamins and minerals into breakfast. Fruits, vegetables, and dairy products are good choices.
Hydration: Start the day with a glass of water to rehydrate the body after sleep. Milk or 100% fruit juice (in moderation) are also suitable choices.

Quick and healthy breakfast ideas for kids

Here's some delicious and nutritious breakfast options that are quick to prepare, ensuring your kids get the healthy start they need. We have a whole list of gluten-free breakfasts too. Agar-agar is a powder that can be mixed with water as a egg substitute. Dairy-free alternatives can be substituted for milk or yogurt. What's surprising to many parents is that some plant-based milks are much lower in protein and other nutrients.

1. Yogurt Parfait:

Greek yogurt (or dairy-free alternative)
Fresh berries (e.g., strawberries, blueberries)
Granola (preferably low in added sugars)
Honey (optional, for added sweetness)

2. Peanut Butter Banana Toast:

Whole wheat toast (or gluten-free alternative)
Peanut butter (or almond butter)
Sliced banana
A drizzle of honey (optional)

3. Scrambled Eggs with Veggies:

Eggs (whisked)
Chopped bell peppers, onions, and spinach
Shredded cheese (optional)
Whole wheat toast

4. Overnight Oats:

Rolled oats
Milk (or dairy-free milk)
Chopped nuts (e.g., almonds, walnuts)
Sliced banana or berries
A touch of honey or maple syrup for sweetness

5. Fruit and Nut Butter Wrap:

Whole wheat tortilla or wrap
Nut butter (e.g., almond, cashew)
Sliced apple or pear
A sprinkle of cinnamon

6. Breakfast Smoothie:

Greek yogurt (or dairy-free yogurt)
Mixed berries (e.g., strawberries, blueberries, raspberries)
Banana
Spinach or kale (for added nutrients)
A touch of honey or maple syrup for sweetness
Ice cubes

7. Avocado Toast:

Whole wheat toast (or gluten free)
Sliced avocado
A sprinkle of salt, pepper, and red pepper flakes
A poached or fried egg on top (optional)

8. Veggie Omelette:

Eggs (whisked)
Chopped bell peppers, tomatoes, and onions
Spinach leaves
Shredded cheese (optional)

9. Cereal and Milk:

Whole grain cereal (choose options with low added sugars)
Milk (or dairy-free milk)
Sliced bananas or berries

10. English Muffin Breakfast Sandwich:

Whole wheat English muffin
Scrambled eggs
Sliced tomato
Spinach leaves
A slice of lean ham (optional)
A sprinkle of cheese (optional)

11. Apple and Peanut Butter Slices:

Sliced apples
Peanut butter (or almond butter)

12. Cottage Cheese with Fruit:

Cottage cheese
Sliced peaches, pineapple, or mixed fruit
A drizzle of honey

13. Quinoa Breakfast Bowl:

Cooked quinoa
Chopped nuts (e.g., almonds, pecans)
Diced mango or kiwi
A sprinkle of cinnamon and a drizzle of honey

14. Breakfast Burrito:

Whole wheat tortilla
Scrambled eggs
Black beans
Salsa
A sprinkle of cheese (optional)

15. Mini Pancakes or Waffles:

Whole wheat mini pancakes or waffles (pre-made or homemade)
Greek yogurt (or dairy-free yogurt)
Sliced strawberries or blueberries

Lucille Beseler, a well-known nutritionist, and a member of Nutrition4Kids Advisory Board also has an easy-to-follow schedule on how to incorporate these and other options into your monthly planning

Conclusion

A nutritious breakfast sets the tone for a successful day for your child. With these quick and healthy breakfast ideas, you can provide your kids with the essential nutrients and energy they need to thrive. Whether it's yogurt parfaits, nut butter banana toast, or scrambled eggs with veggies, there are plenty of tasty options to help you choose. Make breakfast a daily habit, and watch your kids stay energized, focused, and ready to tackle whatever the day brings.

Sources

Cleveland Clinic

Does Breakfast Mean Better Grades?

US News and World Report

https://www.usnews.com/news/health-news/articles/2022-08-24/breakfast-might-be-good-for-a-childs-emotional-health-too

The Vegan Review

https://theveganreview.com/the-ultimate-guide-to-egg-substitutes-in-vegan-baking/

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