A healthy breakfast is important for everyone, but for kids, it’s crucial — particularly during the school year. It powers up young brains and keeps them alert and focused, which supports learning. It’s also the first opportunity of the day to boost nutrient intake, which promotes growth and development.
A healthy breakfast for kids before school is a also a mood-lifter, reducing hunger-induced irritability — we all know the feeling of being “hangry”. Quiet those growling tummies and you can help kids stay positive and focus on the tasks at hand.
Looking for ideas for a healthy breakfast for kids before school and beyond? Here are 14 delicious, wholesome and nutrient-packed options.
1. Whole grain toast with nut butter and berries (and an egg!)
One 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 need we even say it? Parents and caregivers get big-time cool points if they create these cute toast animal faces.
2. Cereal and milk
Milk and cereal is a classic for a reason — it’s an easy, ready-to-go breakfast for kids. And it also comes with nutritionist approval as long as you avoid the excessively sugared products which line supermarket shelves. A handy guideline is under 5 grams added sugar per serving.
For extra protein, you can pair your cereal with Complete Dairy’s high-protein milk or a plant-based alternative; soy is naturally high in calcium, potassium and protein. It’s a combination that not only provides energy to start the day but also supports bone health and overall growth and development.
3. Greek yoghurt with muesli and banana slices
Greek yoghurt with muesli and banana slices for breakfast makes a great, healthy start to the day. Or do as the Greeks themselves do and top your full-cream yoghurt with fruit, honey and crushed nuts (try walnuts, pecans or macadamias). And if you have the time, consider creating a yoghurt station where kids can select their own toppings for their yoghurt, such as fruits and nut butters.
4. Beans and cheese
Keep kids full of beans with a Mexican bean toastie or crumpet alternative. Or why not turn dinner into breakfast? This healthy breakfast taco recipe from Hayden Quinn is quick to make (but for young palates you probably want to cut the hot sauce and coriander).
5. Banana boats with nut butter and chia and flax seeds
A healthy breakfast for kids will include protein, fat and produce, either fruit or vegetable. This gives them fuel for the morning and keeps them full until recess or lunch.
A fun, quick brekkie option is banana boats. Simply slice a banana in half lengthwise, then spread nut or seed butter on the smooth side and sprinkle chia seeds and flax seed meal on top.
6. Oatmeal with nut butter and fruit
Oatmeal is a year-round healthy option. In the cooler months, serve up porridge with nut or seed butter and a banana, berries or other fresh fruit, plus milk or a plant-based alternative. Australia’s Best Recipes has plenty of alternative toppings if you want to branch out. And when it’s warmer outside, get a head-start on your day by preparing super-healthy overnight oats, like this version from No Money No Time; next morning, all you have to do is take it out of the fridge and add some chopped fruit.
7. Toasted mini bagel with cream cheese, sliced cucumber and ham
To keep the littlies going until lunchtime, anything that combines fibre-rich carbohydrates (including whole grains, fruits and vegetables), protein and healthy fats is a good start. One simple idea is topping a toasted bagel with cream cheese, cucumbers and ham (if you can’t find bagels, try wholemeal crumpets).
8. Café-style avocado toast with egg
For a healthy breakfast for kids packed with protein (and flavour!), bring the local café to your kitchen with a combination of wholemeal bread, eggs and avocado. You can add all sorts of extras; why not smear some Vegemite for a salty vitamin B kick? Here’s a super-simple recipe from Eat This Much to get you started.
9. Smoothies
Smoothies are a great healthy option for kids’ breakfasts, because you can pack pretty much anything into them – fruits, vegetables and other nutrient-crammed ingredients. Start with a base of frozen bananas and other fruits like berries, peaches or tropical fruits. Then, you can add veggies like spinach, cauliflower rice or sweet potatoes. Be sure to include proteins like yoghurt, nut butters, seeds or protein powder. Finally, pour over milk, either dairy or plant-based, before blending to make everything nice and creamy.
Women’s Weekly has a great selection of recipe ideas, from the tropical taste of mango and coconut to the energy boost of high-fibre mixed berries and yoghurt. Another great thing about smoothies is that you can make them ahead of time and freeze them. Prepare a batch and store them in fun reusable fruit pouches for a convenient ready-made option – just remember that they need time to thaw.
10. Quiche
Another way to incorporate eggs into breakfast is with quiche — mini or regular-sized!
Here’s a great idea for mini quiches:
- Beat eggs, mix in diced vegetables, cheese and leftover roast chicken.
- Pour the mixture into greased muffin cups and bake until set.
- Pair with a banana or other fruit on the side.
Meanwhile, a low-fat spring frittata made ahead of time should please older kids with more sophisticated palates! This one comes from Kidspot Kitchen.
11. Whole grain muffin with nut or seed butter
With a bit of prep time, a whole grain muffin with a dollop of nut or seed butter on top makes a good start to the day. You can pair it with fruit and a milk or milk alternative, or try this blueberry zucchini muffin recipe from Woolworths which pairs fruit and vegetable flavours.
12. Whole grain waffles or pancakes with toppings
Whole grain waffles or pancakes make a sweet, healthy breakfast idea. Top them with nut or seed butter and serve with a banana, orange or berries and a glass of milk or milk alternative, like soy or pea protein varieties (which 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), try ants on a log, which is celery topped with your favourite nut butter and raisins.
14. Cereal bars
Finally, if you’re really pressed for time, a store-bought bar is a good brekkie back-up for busy mornings. They offer fibre, protein and healthy fats for sustained energy, but check the ingredients as some varieties are loaded with sugar. Look for wholesome options like Nice & Natural Protein Whole Seed Bars Cranberry & Raspberry ($6 for a pack of 5, Woolworths).