• kelleymariewellness

3 Quick & Healthy Breakfasts for Kids

During the hustle and bustle of the holiday season, you might be scrambling in the mornings to provide a healthy breakfast option for yourself or your little ones. I've got you! Below are 3 quick & easy healthy breakfast options that will have you out the door before the school bell rings.


The benefits of starting a child's day with high-quality protein, healthy fat, and fiber are endless, including stabilizing their blood sugar and improving focus and attention (read more benefits here). Protein in particular can really help kids to feel calm and satisfied until their next meal or snack. Prioritizing protein can be a simple mindset shift. Explore some new breakfast ideas below:

 

QUICK BREAKIE #1:

OVERNIGHT MANGO CHIA SEED PUDDING


The ultimate two-fer recipe! These mango chia seed pudding jars are healthy and fiber-packed to fill up both adults and kids. When my daughter Audrey was 7 months old and just getting started with solids, I stumbled upon this as one of her favorite go-to quick breakfasts (that I also happened to enjoy!). Chia seeds are a soft eating seed good for babies (once in liquid overnight) and are a good source of fiber, omega-3, protein, and antioxidants.


With only 4 ingredients and the ability to make the night before to have it ready to go during the morning hustle, this is a weekly staple at our house.


QUICK BREAKIE #2:

EGG BITES


You've likely seen egg bites popping up at your local Starbucks or grocery store. These protein power houses are a super-quick breakfast, packing about 20 grams of protein per 2 egg bites. Note that these popular egg bites use cottage cheese and dairy products to make them fluffy. If you can't tolerate dairy or have an allergy, you can also make these homemade in an instant pot or oven: Dairy-Free Egg Bite Recipe.

Photo source: Mad About Food







QUICK BREAKIE #3:

SUPER OATMEAL


Oatmeal is on constant rotation at our house. The kids love the variety of flavors you can make with different mix-ins and toppings that add protein, fat, and fiber, creating a more-balanced meal.

Start with gluten-free rolled oats (I love Bob's Mills Gluten Free Old-Fashioned Rolled Oats) and mix with a dairy-free milk.


Now for the fun part! Try adding any of the following in different combinations based on the flavor profile you are going for:

  • Vanilla or chocolate protein powder

  • Nut butter (walnut, almond, pecan, peanut, macadamia)

  • Shredded coconut

  • Fresh berries or chopped fruit

  • Flax meal

  • Chia seeds

  • Cacao nibs

  • Spices (cinnamon, nutmeg)

Flavor Ideas:

  • Chocolate Peanut Butter: Chocolate protein powder and peanut butter topped with cacao nibs and shredded coconut.

  • Apple Pie: Vanilla protein powder mixed with cinnamon and chopped apples topped with slivered almonds.

  • Blueberry Muffin: Vanilla protein powder, cinnamon, dash of vanilla extract, and fresh organic blueberries topped with chopped walnuts.


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