School is starting, schedules are getting busier, and mornings are getting more and more stressful—especially when kids are involved. That’s why I’ve complied my favorite healthy breakfast ideas for kids. They’ve made my mornings infinitely more enjoyable (and incredibly tasty).
Once my kids are out the door for school, I know I don’t have as much influence over what they’re eating and drinking. If my daughter wants to throw her carrots and apple slices in the trash at lunchtime, that’s her choice as an independent 6 year old; if she wants to guzzle a Coke during her afternoon pizza party, that’s her prerogative. And that’s okay! Part of teaching my kids about true health is giving them the freedom to choose and pursue balance.
This does make me extra-aware of what I’m giving them for breakfast. It’s the first thing their tummies will process in the morning, and what will carry them through the whole rest of the day.
But mornings are hectic enough. I don’t need the added stress of trying to get my kid to drink green juice (there’s no way) and do a few yoga flows to get her GI tract moving.
That’s why I compiled my 3 go-to, kid-friendly breakfast hacks that help me set them up for success all day long.
Healthy Chocolate Peanut Butter Overnight Oats
Oatmeal is a simple—and incredibly nutritious—healthy breakfast option for kids. One serving of oats contains:
- A significant amount of key minerals and vitamins like Manganese, Phosphorus, and Magnesium.
- 13g of protein and 4g of dietary fiber to keep your kiddo full until lunchtime.
- Beta-glucan, which is a type of fiber that helps lower bad cholesterol.
Read more about the nutritional value of oatmeal here.
Nut butter, chia seeds, and yogurt in this recipe provide more protein and fat, which are exactly what your kid needs to stay fueled throughout the day.
- Fat provides the body with an energy source that takes longer to digest, meaning it keeps you feeling full longer.
- Protein allows our cells to turnover more quickly, providing the building blocks our bodies need to flourish.
The beauty of this recipe is you can make it the night before, so all you have to do morning-of is choose your spoon!
⅔ cup milk of your choice (oat, almond, or traditional cow! Check ingredients for added sugar)
½ cup rolled oats
2 T chia seeds
⅓ cup plain greek yogurt
2 T all-natural peanut butter
2 T cacao powder (not cocoa powder—cacao is rich in health benefits, whereas cocoa is not)
2 tsp cinnamon
1-2 T honey or maple syrup
*The peanut butter in this recipe can be substituted with almond or sunflower seed butter. I like to rotate which kind I use so we’re always having something different.
*If you prefer your oats warm (any hot cereal fans out there?), take out the yogurt, but you can still prep everything the night before. Put your oatmeal in the microwave for 1-2 minutes morning-of, and then top with a dollop of fresh yogurt, if you want!
For more chocolate-filled breakfast recipes, check out this zucchini-filled chocolate oatmeal.
You can be creative and add in fruits like bananas, or keep it plain and simple. Either way, it’s kid-approved.
Blender Cinnamon Pancakes with Secret Veggies
My kids love these healthy breakfast pancakes, and so do I! They’re delicious, easy, and incredibly convenient:
- Naturally sweetened with banana
- Freezer-friendly, so you can make a ton at once at thaw as-needed
- All you need is a blender
2 cups rolled oats
2 tsp baking powder
¼ tsp salt
1 tsp vanilla
1 T cinnamon
1 tsp nutmeg
¼ cup milk (any kind—just watch for added sugar)
1 ripe banana (about 1 cup)
0-2 T maple syrup or honey
2 T ghee (sub coconut oil, butter, or avocado oil)
Optional: spinach (about 1 cup)
- Put all dry ingredients in your blender. Blend until you get a powder consistency. Empty into a bowl and set aside.
- Measure all wet ingredients in your blender. Blend until smooth.
- Add your dry ingredients back into your blender. Blend until smooth.
- Fry ‘em up! Add 2 T ghee (coconut oil, avocado oil, or butter also works) to a pan on medium high heat. Use ¼ cup to measure out the batter. Wait for small bubbles to form on the top, then flip them over.
*I love to top these with a drizzle of nut butter and honey.
*Frozen blueberries are a delicious addition to your batter. If you want to do this, add the batter to your frying pan, then add ~4 frozen blueberries per pancake before you flip. By the time your pancake is done cooking, the frozen blueberries will be soft and the perfect temperature.
Constipation is a significant problem in kids—just like it is with adults. As we send them out the door for a full day of school, the last thing they should be worrying about is pooping.
That’s why getting enough of the right kind of fiber and prebiotics is so important.
I was struggling with this. My daughter is too young for a pill or prebiotic powder supplement, and it was stressful to constantly be checking in on her fiber-filled foods that day.
That’s when I discovered Mayawell. Mayawell is a prebiotic soda I can genuinely feel good about giving my kids. Each can contains 5g prebiotic fiber, so it keeps my daughter regular, and there’s no refined sugar or weird ingredients. It’s sweetened with their proprietary Agavin blend which has an incredibly low glycemic index, which means there’s no before-school sugar rush (or ensuing sugar crash).
I can also read, understand, and pronounce every ingredient on the can, which is important because I want to know exactly what I’m giving my kids.
Mayawell comes in four flavors. My kids love the Pineapple Mango in the morning. It’s a fun way for them to start their day, and it helps me to know they’re leaving hydrated and with good digestion.
Muffin Tin Snack Plate
I know it sounds weird, but hear me out.
- A “snack plate” (of healthy snacks) gives your kids options. We all like autonomy, and our kids are no different!
- Using a muffin tin as a “plate” keeps the foods separate (kids often don’t like mixing) and makes things a little more fun.
As you’re filling the muffin tin, think about the macronutrients: carbs, fats, and proteins. Have at least one representative from each group in the muffin tin.
Here are 3 combination ideas:
- Leftover chicken from dinner last night, cheese, apple slices, a few almonds, and healthy crackers like these ones from Simple Mills.
- A hard boiled egg, cashews, blueberries, and some green pea snack crisps.
- Toasted chickpeas, half of a peanut butter bar, some strawberries, and a few carrot slices.