Mornings are hectic, but these 5 healthy breakfasts the kids can take to go make it easy to fuel your little ones with real food, even on busy school days.
- Breakfast burritos
- How to make them
- Baked pancakes
- How to make them
- Baked egg bites
- How to make them
- Chia pudding
- How to make them
- Overnight oats in a jar
- How to make them
Let’s face it, if there isn’t breakfast ready to go as they are flying out the door, they either won’t eat at all or they end up grabbing something that isn’t the best choice to start, or fuel, their day. As a mom of 2 and Holistic Nutritionist, breakfast for my kids has to check these boxes:
- No refined sugar (natural sweeteners like honey, berries, and maple syrup are ok)
- High protein for growth and development
- Balanced with a bit of healthy fat for brain health
- Handheld options if they aren’t the type to get up early enough to sit down and eat at a table
Over the years of getting kids out the door on time, and consulting with parents about proper nutrition for their families, tI discovered that there are plenty of healthy breakfast options that don’t require you to stand over a stove at 6am. These breakfasts I am about to share can be made ahead of time so they are waiting in the fridge for kids to grab as they are running out to school.
Breakfast burritos
Moms love breakfast burritos because they take minutes to make, you can batch cook several and freeze them for later, and you can use up some leftovers.
Kids love breakfast burritos because they can eat them anywhere, cold or warm, and they can be customized with their fave ingredients.
How to make them
Whisk 1-2 eggs per burrito and scramble them. While the eggs are cooking, lay out tortilla shells and add a handful of grated cheese to the middle of each one, along with crumbled leftover meats like bacon, sausage, or pulled pork. Add in diced raw veggies, leftover roasted veggies from last night’s dinner, or cook them in with the eggs. Add the cooked egg to the tortilla and roll it up, tucking in the ends to keep everything in place. You can wrap each one in plastic wrap or parchment paper, twisting the ends so they are easy to unwrap when the kids are ready to eat them, or give them a quick grill on a panini or countertop griller to melt the cheese.
Baked pancakes
Save time standing over the stove flipping pancakes and bake them on a sheetpan instead. Baked pancakes make the best meal prep breakfast and an easy thing for kids to grab and go. Customize them with different berries or add in pure chocolate chips for a fun after school snack.
How to make them
Make a healthy pancake batter and spread it onto a parchment-lined baking sheet. Sprinkle your child’s favourite berries (a blend is great) into the batter and bake for 25 minutes or so. Once they have cooled, slice them into squares. If you have any leftover, freeze them for another day.
Baked egg bites
Talk about a meal prep dream recipe! Baked egg bites are so versatile, customizable, and an excellent source of protein to send the kids off to school with. They freeze well and warm up easily.
How to make them
Whisk 12 eggs with a splash of milk or water. Line muffin tins with paper liners (trust me, this makes clean up so much easier) and distribute the egg mixture evenly between the muffin cups. Sprinkle each one with grated cheese, diced veggies and cooked meat like sausage, bacon, shredded chicken or ground beef. Any combo of ingredients works well in these egg bits. Some of our faves are:
- chopped spinach and ricotta cheese
- mushrooms and cheddar
- ham and swiss
- tomato and parmesan
- plain if you have a picky eater
- cooked potato or sweet potato, bacon and cheese
Chia pudding
No cooking involved with chia pudding, just time. These little jars are packed with protein and healthy omega 3 fatty acids for brain health in kids. They are so easy to customize for different tastes or picky eaters. Just remember to pack a spoon with it!
How to make them
Typically, the ratio of seeds to liquid is 3-4 tablespoons of chia seeds for every 1 cup of milk. Use small glass jars or BPA-free containers with a lid. Start with your chia seeds in the bottom of the jar, add the milk (any milk will do) and stir in berries, cinnamon, diced apple, cacao powder, vanilla extract, sliced banana, almond or peanut butter, or sunflower/pumpkin seed butter. Put the lid on the jar and give it a shake. Refrigerate it for several hours, overnight is best. In the morning, you can top with more berries, shredded coconut, chocolate chips, or granola.
Overnight oats in a jar
Another customizable breakfast that doesn’t require any cooking, just time. If you have a kid who loves oatmeal, then this is a recipe to try! Oats are a great source of fibre for a healthy gut, and this recipe calls for extra protein from yogurt. Top with your fave spices and fruit and you have the perfectly balanced, handheld breakfast ready for busy mornings.
How to make them
The ratio of quick oats to liquid is 1:1, plus yogurt and toppings. Gather small jars with lids and batch prep several at a time. Add in uncooked quick oats (avoid instant oats, which are processed and get really mushy fast). Top with same amount of milk or water, depending on your child’s preference. Whole milk will provide more protein. Stir in a tablespoon of plain yogurt for even more protein and creaminess, plus spices like cinnamon, cloves, nutmeg, and a splash of vanilla extract. Add in diced apple or raspberries, put a lid on the jars and refrigerate overnight. In the morning, the jar can be warmed up or enjoyed cold.
Other flavour combos are:
- Carrot cake: add in grated carrot, walnuts, cinnamon, allspice, vanilla, and raisins
- blueberries, lemon juice, and ricotta cheese in place of the yogurt
- strawberries and cream
- peanut butter, cacao, and banana
- pumpkin seed butter and homemade chia seed jam
- sliced cherries and cacao or chocolate chips
