healthy breakfast for kids

You’ve heard it before – breakfast is the most important meal of the day! But quality is more important that quantity, as this meal set’s the metabolic tone for the rest of the day.  In this post, I’m sharing with you three of my go-to healthy breakfast meals for kids that will keep them energized for hours!

Many of you have hectic morning schedules that involve getting kids ready for school. Eating cereal with low fat milk and a side of juice is probably your go-to breakfast that gets the family out the door quickly.

It’s easy, YES. But it’s all sugar and hard-to-digest protein which doesn’t do the body much good.

With a breakfast like this, you’ll be trying to pick up your mood all morning with increasing amounts of coffee and will be dealing with sugar cravings throughout the day. And your children will have a more difficult time paying attention in class than if you had given them a more hearty meal.

I don’t want you to feel bad, my son eats cereal occasionally too. I just want you to realize that balancing macronutrients is extremely important!

You can improve your cereal breakfast by only eating organic whole grains.  Using whole fat milk (cow & goat milk is easier to digest raw; use high-fat coconut or almond milk if you can’t tolerate dairy) and add in some nuts or seeds to increase the protein and fat content even more, which will keep you fueled and satiated longer.

But a better idea would be to try altering your breakfast routine so you and your children are getting a variety of nutrients on a more regular basis.

Healthy Breakfast Ideas For Kids

Below are 3 easy, healthy breakfast recipes that you can vary widely. They’re all protein and fat centered to make sure your metabolism revs up and you set the whole family up for a successful day!

1. Pesto Egg and Roasted Sweet Potato

My son will only eat scrambled eggs with pesto. The sauce increases the flavor and improves the consistency, according to him (everything tastes better with garlic and parmesan cheese, right?) You can eat these eggs alone, with roasted yams as we have below, or even as part of a grilled cheese sandwich (like the Weelicious Pesto Egg Melt).

  • 3 eggs
  • 2 tablespoons pre-made pesto
  • 1 yam, cut into 1/4″ thick discs or half discs
  • 1 tablespoon coconut oil, melted
  • salt to taste

If making the yams, prepare them first:

Turn on oven to 350°F. Place yams on baking sheet and coat with melted coconut oil and a little salt. Even out into 1 layer and bake for about 20 minutes, until soft when poked with a fork.

While yams are cooking, coat a cast iron or non-stick pan with a little coconut oil or butter over medium heat. Whisk the eggs and pesto together. Scramble in the pan until eggs are cooked to your liking.

{serves 2-3 people}

2. Chia-fruit Breakfast Porridge

This raw pudding requires overnight soaking and refrigeration, but then it’s ready and waiting for you the next morning. The soaked chia seeds expand into the creamy, thick milk. They taste fabulous with any fruit, but are especially yummy with peaches, banana, berries.

  • 2 cups milk (whole fat organic dairy, coconut, almond, or hemp are best)
  • 6 tablespoons whole chia seeds
  • 1 tablespoon maple syrup
  • 1/4 teaspoon vanilla
  • 1 cup fruit
  • nuts for topping (optional)

Combine milk, chia seeds, maple syrup, and vanilla in a 1 quart glass jar (use less milk or more seeds for a thicker porridge). Screw on the lid and shake well. Place the jar on the countertop for 30 minutes and shake again. Then let it sit in the refrigerator overnight for at least 8 hours.

In the morning when ready to eat, take the jar out of the fridge and shake again. Let warm to room temperature as you cut up the fruit. Serve with fruit, additional spices, and perhaps some nuts.

{serves 2-3 people}

3. Banana Pancakes with Almond Butter Sauce

These will be the easiest pancakes for you to whip up EVER. Just realize that they will be very thin and not like your typical fluffy grain pancake, but are way more satisfying.

  • 2 small ripe bananas
  • 2 large eggs
  • 3 tablespoons almond butter
  • 1 tablespoon coconut oil
  • 1 teaspoon honey (optional)

Heat a skillet over medium heat, adding coconut oil or butter to coat. Mash the bananas in a medium-size bowl with a fork. Crack the eggs into the banana and whisk well with a fork. Pour onto skillet in ~ 3 inch diameter discs. Flip gently when the edges become dry. Cook for the same amount of time on this side and move to plate.

While the pancakes are cooking, melt the coconut, almond butter, and optional honey in a pan on low heat. Stir well to combine. Serve over the pancakes when ready.

{makes ~ 10 small pancakes}

ENJOY!!!

What do you think of these recipes? Do you have any other quick, hearty, healthy breakfast ideas for kids you’d like to share? Please let us know in the comments.  We’d love to hear them and try them out!

 
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Written by Brandy Falcon
I help families manage modern health challenges by connecting them to traditional wisdom and healing practices.  CLICK HERE TO LEARN MORE