Breakfast is often called the most important meal of the day, and it’s even more important for your kids as they head back to school. Not only do children who eat breakfast perform better in the classroom, a healthy first meal gives young students the nutrients they need to start the day right.
However, 15% of school-aged kids are skipping what many say is the most important meal of the day.
With a little pre-planning and creativity, you can help your child start their day off right with a healthy – and quick – breakfast that will set them up for a successful day. Here are five healthy kid-friendly breakfast ideas that are perfect to eat at home or as a grab-and-go meal. As an added bonus, many of these can be made ahead of time.
1. Hard-Boiled Eggs
Especially good for young athletes, hard-boiled eggs are a great source of vitamin D and protein. Here’s how to make the perfect batch:
- Place cold eggs in a pot and add cold water until it covers the eggs by one inch
- Heat water until boiling, then turn off the heat, cover the pot and let your eggs sit for 12 minutes
- In the meantime, fill a bowl with ice water. After your eggs have sat for 12 minutes, soak them in the ice bath for 5 minutes to stop the cooking process. This will help you avoid a green ring around the yolk, which is often the result of overcooking
- Peel and eat
Hard-boiled eggs can be stored in the refrigerator for up to seven days.
2. Breakfast Smoothie
Homemade or store-bought yogurt smoothies, like those by Stonyfield Farm, are a great way to sneak fruits (and veggies) your kids don’t want to eat into their morning meal. Here’s how to make your own:
- Add one cup of regular or nut milk and a banana to a blender
- Add ½ cup of fresh or frozen fruit—such as blueberries, strawberries or mango—and ½ cup veggies, like spinach, zucchini or diced beets
- For added sweetness or nutritional value, add a teaspoon of honey, maple syrup or cocoa powder
- Blend until smooth and serve
3. Whole-Grain Waffles
If you make the batter the night before, this weekend brunch favorite becomes a weekday option. You can also make a batch ahead of time and freeze it, then just pop them in the toaster for a quick breakfast.
Here’s how to make the perfect waffles your kids will love:
- In one bowl, mix 1 ½ cups whole milk, 1 egg, 1 teaspoon of vanilla and 2 tablespoons of maple syrup
- Add ⅓ cup melted, unsalted butter
- In a separate bowl, mix 1 ½ cups whole wheat flour with 2 teaspoons baking powder and ¼ teaspoon salt
- Stir dry ingredients into wet ingredients
- Cook until crispy using a waffle iron
- Serve topped with fresh fruit, butter, maple syrup or your child’s favorite waffle topping
4. Breakfast Burritos
If you have active, hungry kids and need to fuel their day, try making breakfast burritos, which can be enhanced with weekend-worthy add ons. These burritos can be eaten on the run so you aren’t late to the bus stop—or the car line!
- Scramble two eggs with a tablespoon of milk in a small pan with a small amount of butter. Add salt and pepper to taste, and cook until almost firm
- Sprinkle shredded cheese in the center of a tortilla, and add diced veggies and your favorite cooked breakfast meat, if desired
- Add the eggs and fold over the top and bottom of the tortilla so it covers the eggs by an inch
- Roll the burrito and place on a baking sheet, seam side down. Spray with oil and bake at 350 for 10 minutes
5. Peanut Butter Bites
Though not ideal for kids with nut allergies, these poppable treats don’t require an oven to make, and can double as an afternoon pick-me-up.
- In a large mixing bowl, combine one cup of old fashioned oats with ⅔ cup shredded coconut, ½ cup creamy peanut butter (or other nut butter), ½ cup flaxseed, ½ cup semisweet chocolate chips, ⅓ cup honey and 1 teaspoon vanilla extract
- Refrigerate 1-2 hours, and roll into 1-2 inch balls
- Serve
These will last in your fridge for a week in a sealed container and can be frozen for up to three months.
