With a new school year upon us, its time to think about some energizing breakfast ideas to get your school age child fueled up and out the door in the morning. I often hear about kids skipping breakfast or just running out of time to eat much of anything before school. Breakfast is without a doubt the most important meal of the day and will get your child off to a good start with improved focus and energy. When I hear from kids that “they just aren’t hungry in the morning”, it’s likely because their bodies have just gotten used to going without breakfast. I challenge kids to eat breakfast daily for two weeks and notice how they feel. Most all the time after the two weeks, I’m told they notice waking up actually feeling hungry and find that breakfast gives them more energy for the day.
Key components of breakfast that I like to include would be a whole grain, protein and fat to provide long lasting energy. Breakfast is a great time to include a favorite fruit (or vegetable!) for added fiber and nutrients. Favorite protein sources include eggs, sausage (a favorite in my house is the Morning Star Farms Veggie Sausage patties and Applegate Chicken breakfast sausages), nut butters, cheese, milk, and Greek yogurt.
Breakfast doesn’t have to be fancy. A bowl of cheerios, milk and banana certainly fits as a great start to the day. Below are some creative ideas for breakfast that will help your child get off to a great start.
These yogurt parfaits can give your child a boost of calcium and protein to start the day. Use a greek yogurt to increase the protein, try unflavored, and use your own sweetener with honey to help reduce sugar. These can be a great grab and go too.
Egg McMuffin
Simply use an English muffin (whole wheat is ideal) add a fried egg and sausage (my favorite garden sausage). A slice of cheese and a few leaves of spinach can be added for some additional nutrients boosts if desired.
Avocado Toast
This is one of my favorite go-to breakfasts. Use whole grain bread, mash up ½ of a small avocado, sprinkle with cheese. I like to use “Everything But the Bagel” seasoning found at Trader Joes. Add extra protein by serving with a breakfast sausage (my favorite being these Applegate chicken links).
Breakfast Muffin Cups
There is so much variety and extra protein that can be added to breakfast when your child likes eggs! These Muffin cups can be made with ham, cheese, and vegetables of choice. I’ve tried a variety with egg, cubed potatoes, onion, and cheese. This is an easy on-the-go option. Serve two with a piece of fruit, and your child is off to a great start!
Make Ahead Breakfast Burritos
Plan ahead and you can have an excellent filling breakfast for your child ready to go with them out the door. Have them help you personalize it with their favorite additions and use a whole wheat tortilla for extra fiber.
High Protein Waffle Served with Greek Yogurt and Fruit
I like Kodiak waffle mix and will make an extra batch on the weekend to save in the freezer and pull out during the week. Another favorite is to spread with nut butter and fruit with a drizzle of maple syrup.
Peanut Butter Toast With Bananas and Chia Seeds
Whole grain bread toasted with favorite nut butter, sliced bananas and chia seeds sprinkled for some extra fat, protein and fiber to start their day.
Leftover pizza is often a big win in my house too! Remember a little food prep on the weekends can make any of these a quick option when Monday morning rolls around.
If your child is going back to school, check out my blog post: Picking The Right Lunch Box for Your Child. If you have a picky eater and you know your child will turn their nose up at all of these suggestions, grab my 10 Tips To Help Your Picky Eater Accept More Foods.