Easy—and healthy—breakfast recipes are your best friend most mornings of the week, whether you’re on-time or running late. That’s why it can be tempting to reach for food that’s not packed with nutrition, but want to make sure your little one gets something to eat before running out the door.
Instead of choosing something that won’t keep your child full until lunch, add these healthy protein breakfast ideas to your repertoire. You’ll find recipes in two categories: make-ahead and no-cook, both of which ensure breakfast is ready in just a few minutes, leaving plenty of time to get ready for the day.
Healthy Make Ahead Breakfast for Kids
If you love doing food prep, add these easy and healthy breakfast ideas to your to-do list so you’ll have grab-and-go options all week long.
Gluten-Free Banana Muffins
If you struggle with finding quick and easy breakfast ideas for your child with allergies, these muffins will be a staple in your home. They’re also egg free, soy free, nut free, peanut free, yeast free, sesame free, legume free, nightshade free, allium free, diabetic friendly, and vegetarian.
When it’s time to serve breakfast, just take one out of the fridge and top with your child’s nut butter of choice, jam or even coconut oil. You can also heat the muffin and serve with a side of fruit or yogurt for an added nutritional boost.
Get the banana muffin recipe and give them a try ahead of your next busy week.
Make Ahead Breakfast Burritos for Kids
Make-ahead breakfast burritos are a great breakfast option because they’re fun and heat up fast. While there are plenty of ways to make your breakfast burritos, check out the healthy recipe from Sweet Pea Chef. Her burritos call for bell pepper, so you get some added veggies, plus whole wheat tortillas and sugar-free bacon (which is optional).
To reheat your burrito, Sweet Pea Chef recommends two options:
- Microwave on high for 1 to 2 minutes.
- Heat in the oven at 350°F for 12 to 15 minutes.
Make Ahead Healthy Height Waffles
What kid doesn’t love waffles for breakfast? If this is a favorite in your household, then make a batch of homemade toaster waffles on Sunday and indulge all week long. The waffles from Milk and Honey are filled with good-for-you ingredients, including gluten free flour, coconut water and nut butter. They’re also made with Healthy Height Shake Mix, for an added boost of protein and nutrients.
Get the waffle recipe from Milk and Honey and give this a try at your house.
Make Ahead Stuffed Oatmeal Snack Bars
If your child loves snack bars, give this make-ahead healthy breakfast idea a try. The Allergy Chef developed the recipe for us, which means it’s wheat/gluten free, egg free, soy free, nut free, peanut free, yeast free, sesame free, legume free, nightshade free, allium free, and diabetic friendly.
These healthy snack bars are perfect for a quick breakfast on the go. Pair one with a side of fruit for extra fiber and breakfast is served. Cook the snack bar recipe at the beginning of the week and store in your fridge for up to six days.
No-Cook Healthy Breakfast Ideas
No-cook breakfasts are ideal for any morning of the week, but especially the busiest ones—like when everyone wakes up late and it’s all you can do to get out the door on time. Add these no-cook breakfast ideas to your morning menu.
Healthy Height Yogurt and Fruit
Yogurt isn’t a very exciting breakfast, but it’s quick and easy. To make it healthier, mix in a serving of Healthy Height Shake Mix, which comes in both vanilla and chocolate. Healthy Height is not only packed with protein, but it’s also a source of vitamin D, calcium, iron, potassium, zinc, vitamin C and vitamin A.
Your little one will love the flavor boost, and you’ll feel good knowing your kiddo got all the nutrients needed to make it through to snack time or lunch. Add your child’s favorite fruit on top and a little honey or maple syrup (if you buy plain yogurt) to make this quick and healthy breakfast idea one that your child will want more often.
Nut Butter Oatmeal
Oatmeal provides your little with plenty of fiber and nutrients, and when you add a little bit of nut butter you also boost the healthy fat and protein content. Not to mention, this is an easy way to make boring oatmeal a lot tastier. For example, on special mornings, mix in peanut butter and dark chocolate chips for a flavor combo most kiddos love.
You can even let you child build their own oatmeal. Once the nut butter is stirred in, let him or choose 2 to 3 extra toppings, like: dried fruit, banana, blueberries, raspberries, strawberries unsweetened coconut shreds, cinnamon or even jam.
Kid-Friendly Protein Smoothies
Smoothies are quick and easy, and require minimal cleanup. The key is including all the proper ingredients. In addition to fruit, you need to add: protein, healthy fat and veggies. The easiest way to boost protein content is to use a kid-friendly protein mix, like Healthy Height Shake Mix. Healthy Height comes in both vanilla and chocolate flavors, so your child can choose the flavor he or she loves most.
For healthy fats, turn to ingredients like yogurt, unsweetened coconut shreds, nut butter, or even avocado. Remember your child’s daily fat intake recommendations, which are as follows:
- 1 year: 30-40% of caloric intake intake
- 2-3 years: 30-35% of caloric intake
- 4-13 years: 25-35% of caloric intake
To break this down, an 8 year old girl, who’s daily calorie intake should be 1,200 calories, should not exceed 420 calories in fat, or 46 grams each day. To do the math at home, find your child’s daily caloric intake at Heart.org and then use the following equation:
- Total caloric intake x percentage (25-35%) = daily calories in fat
- Daily calories in fat / 9 (total number of calories in 1 gram of fat) = grams of fat per day
Finally, when choosing vegetables, be creative. If your child will balk at a green smoothie, opt for roasted sweet potato or shredded cauliflower and they’ll never know it’s in there.
If you’re ready to try this easy breakfast idea, start with these 10 easy smoothie recipes.
We all know cereal is a quick and healthy breakfast idea, however, the question is: how healthy is the cereal you’re buying? Jill Castle considers high-fiber to be a requirement when choosing cereal for your child. She recommends avoiding any cereals that are fortified with fiber and instead looking for the Whole Grains stamp on the box, which means it’s filled with all natural sources of fiber.
Once you’ve found some whole grain cereal options, remember how much fiber your child needs each day. Castle suggests:
- Ages 1-3: 19 grams/day
- Ages 4-8: 25 grams/day
- Ages 9-13: 26 grams/day (girls)
- Ages 9-13: 31 grams/day (boys)
Since most healthy cereals have 3 to 7 grams of fiber, you can see that you’ll need to supplement with other sources throughout the day, include fruits, vegetables and more whole grains.
Next, don’t forget to check the label for sugar. Castle recommends 9 grams or less of sugar per serving, which equates to approximately 2 teaspoons. Check out Greatist’s breakdown of the healthiest cereals(all of which have less than 9 grams of sugar per serving) to find the best brands for your little one.