It’s important for kids to eat a healthy breakfast to refuel their bodies after sleep, as their brains and bodies are still developing. Yet, 20–30% of children and adolescents tend to skip this meal. A healthy breakfast can be quick and easy for you or your child to make. Breakfasts can also be made ahead of time, and some are portable for eating on the go.
1. Egg-and-vegetable muffins
These muffins are a great way to sneak in some extra vegetables. Plus, they’re portable and easy to make in advance. To make them, mix eggs, salt, and pepper in a bowl and add chopped vegetables of your choice.
Divide the mixture evenly into greased muffin tins and bake at 400°F (200°C) for 12–15 minutes or until done.
2. Eggs in a hole
Using a round cookie cutter, cut a hole in the middle of a slice of whole-grain bread and place it in a frying pan with some olive oil or melted butter. Crack an egg into the hole and cook on the stovetop until done.
3. Ham-and-cheese frittata
Frittatas are an easier version of omelets. Simply beat 1–2 eggs per person with some salt and pepper and pour into a nonstick frying pan. Sprinkle with chopped ham and any type of shredded cheese, then cook on medium-high heat until the eggs are set. No flipping is required. Cut the frittata into wedges and serve.
4. Scrambled-egg tacos
For a fun and portable twist on tacos, scramble 1–2 eggs per child and serve in taco-size whole-grain tortillas. If desired, top with cheese and black beans for extra protein and salsa for veggies and flavor.
5. Berry breakfast strata
Stratas are a hearty make-ahead version of French toast. To make one, line a baking dish with six slices or broken-up pieces of whole-grain bread. Sprinkle fresh berries over the bread. Beat 6 eggs, 1/2 cup (120 ml) of milk, and 1 teaspoon (5 ml) of vanilla. Optionally, you can add 1 tablespoon (15 ml) of maple syrup. Pour the egg mixture over the bread and fruit, cover, and refrigerate overnight. In the morning, bake the strata at 350°F (177°C) for about 30 minutes or until it’s puffy and golden.
6. Hard-boiled egg pops
To make egg pops, cut a carrot or celery stalk in half lengthwise and then into 4-inch (10-cm) lengths. Next, peel 1–2 hard-boiled eggs per person. Carefully poke the carrot or celery sticks into the bottoms of the eggs. Sprinkle with salt and pepper or add a dollop of mustard if desired.
7. Overnight oats
Overnight oats are easy to make in Mason jars the night before, and your child can customize this dish with their favorite toppings. Mix about 1/4 cup (26 grams) of rolled oats and 1/2 cup (120 ml) of any type of milk in a small Mason jar. Top with nuts, shredded coconut, chia seeds, and dried or fresh fruit. Instead of cooking, leave the jar in the fridge and let the oats soften overnight.
These are some healthy breakfast options for kids.