A checklist to creating a nutrient-rich, healthy breakfast for kids

Research suggests that Breakfast is the most important meal of the day. Perhaps your child overslept and didn’t have time for breakfast. Or maybe things didn’t go as planned, and your kids left for school without having a meal. It’s also possible that your child simply refuses to eat breakfast.

While occasional breakfast skips are normal, turning it into a regular habit means your child is forgoing numerous health, well-being, and even school performance benefits. Continue to read our healthy breakfast recipes that can be enjoyed by the whole family.

Healthy breakfast checklist hacks

Ensuring a nutritious start to the day is important for our young pupils. It has even been proven that certain foods can improve your immune system over time and strengthen your defence against seasonal illnesses such as the flu. We recommend that you incorporate the following breakfast foods into your busy mornings to make sure you get the most out of a perfect healthy breakfast:

Berrylicious breakfast:

A colourful array of fruit and berries provides essential vitamins and antioxidants, including blueberries, raspberries, strawberries and cherries, and don’t forget that frozen fruit can be a cost-effective alternative to fresh options (make sure to take out any pips to make your berries kid friendly!).

Yog-yum delight:

Incorporate greek yoghurt into your overnight oats or oatmeal muffins for an extra protein boost to your breakfast. Enhance the flavour with toppings such as dried or fresh fruit, crunchy pecans, banana slices, and almond butter, offering wholesome and fiber-packed choices.

Egg-cellent easy breakfast ideas:

Eggs can elevate your child’s breakfast with their versatility. Whether it’s the simplicity of a hard-boiled egg, the elegance of poached eggs, or the heartiness of baked eggs, there’s a style to suit every taste. Consider creating an egg mixture for a scramble loaded with veggies such as spinach or mushrooms, providing a protein-packed and delicious start to the day. Your kids will not just enjoy a balanced breakfast but will also fuel their bodies with essential nutrients.

Nut butter:

Kids love a spread of creamy peanut butter on whole-grain toast not only adds a delicious twist but also brings a dose of healthy fats to kickstart your day. You can incorporate peanut butter into baked oatmeal, this quick and easy breakfast idea not only satisfies your kids taste buds but also provides sustained energy, thanks for the nutritious benefits of peanut butter.

Ideas for healthy breakfasts before school

Incorporating more fruit

No matter your child’s age, a delectable fruit smoothie will always be a delectable quick breakfast idea. Combine fresh berries, greek yoghurt, a touch of maple syrup for sweetness, rolled oats for fiber, and nutrient rich chia seeds. Choose your preferred milk, and for an extra twist, add a dollop of peanut butter and a sprinkle of shredded coconut. This simple and easy breakfast idea caters to a child’s diet with a balance of healthy ingredients including carbohydrates, fats and protein.

High protein breakfast

Elevate your kids morning routine with a breakfast that fuels your day with energy and nutrition. A wholegrain bagel topped with a spread of cream cheese or cottage cheese, paired with protein-rich chopped ham for a delicious, easy meal. These whole-grain options not only offer a hearty start to your kids day but also keep them fueled and focused throughout the morning.

Healthy Breakfast ideas FAQs

What is the healthiest breakfast for a kid?

The healthiest breakfast for your kids isn’t a one-size-fits-all scenario, it’s about offering a variety of nutritious options based on your child’s preferences and taste buds. Whether that’s introducing different breakfast ideas such as peanut butter toast for a protein boost, fruit smoothies packed with vitamins, greek yoghurt or boiled eggs for a calcium kick, and incorporating whole grains for sustained energy. Breakfast time becomes an opportunity to provide a mix of these healthy options, ensuring your kids enjoy a well-rounded and nourishing start to the day.

Here’s a simple and kids-friendly recipe for French Toast with greek yoghurt:

Ingredients:

4 slices of bread
2 eggs
1/2 cup of milk
1 teaspoon of vanilla extract
Butter for cooking
Greek yoghurt for topping
Maple syrup (optional)

Instructions:

In a bowl, whisk together the eggs, milk, and vanilla extract.

Heat a pan over medium heat and add a bit of butter.

Dip each slice of bread into the egg mixture, ensuring it’s coated on both sides.

Place the coated bread slices in the pan and cook until both sides are golden brown.

Remove the French toast from the pan and let it cool slightly.

Top each slice with a dollop of Greek yoghurt.

Drizzle with maple syrup if desired.

Serve and enjoy your delicious and nutritious French toast with Greek yoghurt!

This recipe is not only tasty but also provides a good dose of protein from the Greek yoghurt for a wholesome breakfast.

What are 10 healthy breakfast foods?

Cereal

Thinking of breakfast ideas for kids doesn’t have to be complicated. Cereal containing whole grains such as Weetabix or Cheerios, stands out as a convenient and simple breakfast choice for kids, especially during those busy mornings. Packed with essential nutrients, including fibre and vitamins A, vitamins B6 and vitamins B12.

Breakfast cereals offer the perfect solution if you are always on the go. Not only do they provide a speedy morning meal, but wholegrain cereals also contribute to a well-balanced diet, supporting energy levels and overall health. Whether paired with milk, yoghurt, or fresh fruit, these breakfast options make mornings simpler for your kids without compromising on nutritional value.

Dried Fruit

Fruit, whether fresh or dried is a convenient addition to breakfast foods for kids, enhancing both flavour and nutritional value. Sprinkle a handful of raisins or chopped dried apricots over your kids breakfast cereal, yoghurt or porridge for a touch of natural sweetness!

Peanut Butter

Peanut butter offers a delicious touch to kids’ breakfasts. Spread a generous dollop on whole grain toast for a classic peanut butter toast that provides a mix of protein and healthy fats.

If your kids aren’t a fan of peanut butter, you can try alternatives such as almond butter, cashew butter or hazelnut butter!

If you’re looking for healthy breakfast options that use peanut butter, try these simple recipes out:

Porridge

Porridge can be incorporated into simple and easy recipes as it doesn’t take long to make, ensuring a hassle-free morning routine for busy parents!

Porridge can also be paired with different ingredients to enhance the flavour like fruits, a drizzle of honey, chia seeds, cinnamon and nuts. A bowl of warm and comforting porridge sets the stage for a productive day ahead.

Greek Yoghurt

Rich in protein and calcium, Greek yoghurt provides essential nutrients for growing bodies. You can pair the creamy texture of Greek yoghurt with wholesome additions like granola for a delightful crunch.

With its versatility and health benefits, Greek yogurt proves to be a versatile and kid-friendly breakfast option.

If you’re looking for some foodie inspiration, try these healthy breakfast ideas incorporating yoghurt:

Egg based Breakfasts

Eggs are a powerhouse of essential nutrients like protein, vitamins, and minerals, contributing to overall health and growth. Whether scrambled, boiled, paired with soldiers or as a fluffy omelette, eggs provide versatility in preparation, catering to your kids’ different taste preferences.

This protein-packed option helps keep kids energised and focused throughout the morning. Eggs are quick to prepare, making them an ideal solution for a busy morning.

Muffins

Breakfast muffins are another breakfast favourite among kids!

You can opt for a healthier twist by using whole grain flour or oats to add nutritional value to this beloved treat, offering a more wholesome alternative to those made with refined white flour.

The versatility of muffin recipes allows for creative variations, including gluten-free options if your child is celiac. You can add other nutrient packed ingredients like fresh berries, nuts, or seeds, enhancing both flavor and health benefits.

Here’s a simple and delicious recipe for gluten-free blueberry muffins:

Ingredients:

2 cups gluten-free flour
1 cup blueberries (fresh or frozen)
1/2 cup unsalted butter, melted
1/2 cup honey or maple syrup
2 large eggs
1 cup milk (or a dairy-free alternative)
1 teaspoon vanilla extract
1 teaspoon baking powder
1/2 teaspoon baking soda
A pinch of salt

Instructions:

Preheat your oven to 190°C and line a muffin tin with a baking sheet.

In a large bowl, whisk together the melted butter and honey (or maple syrup).

Add the eggs, milk, and vanilla extract, and whisk until well combined.

In a separate bowl, combine the gluten-free flour, baking powder, baking soda, and salt.

Mix together the dry ingredients and the wet ingredients, till fully combined. Make sure you don’t over mix as this can ruin your mixture.

Gently fold in the blueberries.

Spoon the batter into the muffin cups, filling each about two-thirds full.

Bake for 18-20 minutes or until a toothpick inserted into the centre comes out clean.

Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely, you can batch cook these muffins to provide your kids breakfast for the whole week!

Baked oatmeal

Baked oatmeal often has a comforting, cake-like texture and sweet flavour, making it more appealing to children. It’s an excellent way to introduce your kids to the goodness of oats in a form they’ll enjoy.

Another benefit of oats is that they are a complex carbohydrate, providing a steady release of energy. This can help sustain your child’s energy levels and concentration throughout the morning, this breakfast can be batch cooked the night before, making it an ideal, speedy breakfast before school.

Fruit smoothie

A fruit smoothie is quick and easy to prepare, making them a convenient option for busy mornings. You can blend together a variety of fruits with minimal effort, providing a nutritious breakfast for your child in no time

Pancakes

Pancakes aren’t only consumed on pancake day. The soft and fluffy texture, combined with a hint of sweetness, makes pancakes irresistible first thing in the morning. Read our ultimate family pancake day recipes blog for sweet or savoury recipes and plenty of toppings inspiration!

What is a healthy breakfast for kids that don’t eat eggs?

We understand that sometimes, kids can be picky, and for kids who don’t eat eggs, there are still plenty of healthy and delicious breakfast options to ensure a perfect start to the day. Here are a few of our breakfast ideas for kids:

Greek Yogurt Parfait: Layer Greek yogurt with fresh fruits like berries, banana slices, and a sprinkle of granola for a delicious and protein-packed breakfast.

Peanut Butter Banana Toast: Spread peanut butter on whole-grain toast and top it with banana slices.

Smoothie Bowl: Blend together a smoothie using non-dairy milk, fruits, and a handful of spinach. Pour it into a bowl and top with granola, chia seeds, or shredded coconut.

Overnight Oats: Combine oats with milk (or a milk substitute), add sweeteners like honey or agave syrup, and mix in fruits or nuts. Leave it in the refrigerator overnight for a quick, no-cook breakfast.

Avocado Toast: Mash half of avocado and spread it on whole-grain toast. Sprinkle with a pinch of salt and pepper for added flavour!

Bake for 18-20 minutes or until a toothpick inserted into the centre comes out clean.

Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely, you can batch cook these muffins to provide your kids breakfast for the whole week!

If you are interested in finding out more healthy recipes for your kids, take a look at our Knowledge Hub at Premier Education, where you will find additional insights, the latest trends, exercise tips and more!