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Healthy Breakfast for Kids

Updated on February 19, 2013

Why Breakfast is Important

Breakfast is the meal that determines how the body will perform for the rest of the day.

This is the meal that can jump start the metabolism and wake up the brain.

When kids start the day with protein and complex carbohydrates, they are able to stay alert and focus at school or anywhere.

All Breakfasts Are Not Equal

Breakfasts that are filled with refined sugar and simple carbohydrates like many cereals and pastries, will burn up very quickly and leave kids with no energy and some serious mood swings.

This crash can lead to trouble concentrating and behavior problems. Many children aren’t performing to the best of their ability simply because they don’t have the right fuel.

Healthy Options

When kids are used to pouring a quick bowl of sugar, grabbing a bagel, or toaster treat, it may seem hard to get them excited about eating healthy.

The following are a few healthy breakfast recipes that might convince them to give healthy a try. Some of these recipes require a little forethought and slight planning and others are super quick.

To find the options that kids like best, simply ask them to help create a healthy and delicious breakfast. Their input is immeasurable and they will be more likely to stick with it if they helped to create it.

Protein Yogurt with Fruit

Ingredients:

  • 8oz yogurt
  • 1tablespoons protein powder
  • 1 medium banana

Directions:

Mix protein powder into yogurt and serve with fruit

Nutritional Info

Servings Per Recipe: 1

  • Amount Per Serving
  • Calories: 363.8
  • Total Fat: 3.5 g
  • Cholesterol: 12.3 mg
  • Sodium: 162.5 mg
  • Total Carbs: 72.6 g
  • Dietary Fiber: 2.4 g
  • Protein: 14.1 g

Chocolate Chia Pudding with sliced Nectarine and Milk
Chocolate Chia Pudding with sliced Nectarine and Milk | Source

Chocolate Chia Pudding

Ingredients:

1 cup vanilla soy milk

¼ cup chia seeds

1 tablespoon cocoa powder (unsweetened)

1 tablespoon agave nectar

Directions:

Combine the milk and chia seeds in a bowl and allow them to set for approximately 10 minutes. The mixture will begin to clump, stir one more time and place in the refrigerator for a few hours or overnight.

After the chia seeds and milk have formed a gel, add the cocoa powder and agave nectar and mix well.

This pudding is very similar to Tapioca Pudding because of its texture and taste.

Nutritional Info

Servings Per Recipe: 2

Amount Per Serving

Calories: 146.2

Total Fat: 42.7 g

Cholesterol: 0.0 mg

Sodium: 68.0 mg

Total Carbs: 22.5 g

Dietary Fiber: 8.5 g

Protein: 9.0 g

Peanut Butter Honey Cereal and Milk
Peanut Butter Honey Cereal and Milk | Source

Peanut Butter Honey Cereal

Ingredients:

  • 2 tablespoons peanut butter
  • 1 tablespoon honey
  • 1 cup Rice Chex or Corn Chex cereal

Directions:

Mix peanut butter and honey in a bowl, add cereal, mix carefully and enjoy!

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 373.6
  • Total Fat: 16.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 440.3 mg
  • Total Carbs: 49.5 g
  • Dietary Fiber: 2.9 g
  • Protein: 10.1 g

Berry Breakfast Smoothie with Ingredients
Berry Breakfast Smoothie with Ingredients | Source

Berry Breakfast Smoothie

Ingredients:

  • 1 ½ cups frozen mixed berries (unsweetened)
  • 1 cup vanilla soy milk
  • 1 medium banana
  • 1 scoop Protein Powder
  • 1 tablespoon agave nectar

Directions:

Combine all the ingredients in a blender and puree until thoroughly mixed.

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 523.5
  • Total Fat: 7.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 326.0 mg
  • Total Carbs: 100.3 g
  • Dietary Fiber: 13.5 g
  • Protein: 33.7 g

Chocolate Protein Smoothie with Ingredients
Chocolate Protein Smoothie with Ingredients | Source

Chocolate Protein Smoothie

Ingredients:

  • 5 ice cubes
  • 4 tablespoons peanut butter
  • 2 tablespoons cocoa powder (unsweetened)
  • 1 scoop protein powder
  • 2/3 cup vanilla soy milk

Directions:

Combine all the ingredients in a blender and puree until thoroughly mixed. For a thicker smoothie simply reduce the amount of milk to ½ cup.

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 634.3
  • Total Fat: 39.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 592.2 mg
  • Total Carbs: 46.3 g
  • Dietary Fiber: 9.8 g
  • Protein: 46.5 g

Peanut Butter Toast with Sliced Apple and Milk
Peanut Butter Toast with Sliced Apple and Milk | Source

Peanut Butter Toast with Fruit

Ingredients:

  • 2 pieces whole wheat toast
  • 2 tablespoons peanut butter
  • 1 cup sliced apple or nectarine

Directions:

Spread peanut butter on toast and serve with fruit and 1 cup of milk

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 510.9
  • Total Fat: 21.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 469.5 mg
  • Total Carbs: 70.4 g
  • Dietary Fiber: 10.5 g
  • Protein: 16.0 g

Oatmeal with Protein Powder

  • Ingredients:
  • 1 cup cooked Old Fashioned Oatmeal
  • 1 tablespoon protein powder
  • 1 tablespoon agave nectar or honey
  • Dash cinnamon

Directions:

Prepare 1 serving of oatmeal as the package describes, add the other ingredients, mix well and enjoy.

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 196.3
  • Total Fat: 3.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 31.7 mg
  • Total Carbs: 35.0 g
  • Dietary Fiber: 4.0 g
  • Protein: 8.3 g

Peanut Butter Protein Cookie
Peanut Butter Protein Cookie | Source

Peanut Butter Protein Cookie

Ingredients:

  • 1 cup peanut butter
  • 2 eggs
  • 2 teaspoons pure vanilla extract
  • 2 scoops vanilla protein powder
  • ½ cup unsweetened fine coconut
  • ¼ cup honey

Directions:

  1. Pre-heat oven at 350 degrees
  2. Combine all the ingredients in a large bowl and mix by hand until thoroughly blended.
  3. Place 6 rounded spoonful’s onto parchment paper covered cookie sheet. Press with palm of hand to shape.
  4. Bake the cookies for 10 minutes and allow them to cool before touching.

Healthy Breakfast Options

5 stars from 1 rating of Healthy Breakfasts

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 398.3
  • Total Fat: 26.8 g
  • Cholesterol: 61.7 mg
  • Sodium: 214.2 mg
  • Total Carbs: 23.7 g
  • Dietary Fiber: 3.3 g
  • Protein: 17.4 g

Oatmeal Protein Cookie

Ingredients:

  • 1 cup old fashioned or steel cut oats
  • ½ cup unsweetened applesauce
  • 1 egg
  • 2 teaspoons pure vanilla extract
  • 2 scoops vanilla protein powder
  • 2/3 cup honey
  • 2 tablespoons peanut or almond butter
  • ½ cup raisins or craisins

Directions:

  1. Pre-heat oven to 350 degrees
  2. Combine the first 6 ingredients in a large bowl and mix by hand until thoroughly blended. Fold in the raisins last.
  3. Drop 5 large spoonful’s of mixture onto a parchment paper covered cookie sheet.
  4. Bake the cookies for 17 minutes or until the edges begin to brown.

Nutritional Info

Servings Per Recipe: 5

Amount Per Serving

Calories: 318.6

Total Fat: 6.3 g

Cholesterol: 37.0 mg

Sodium: 115.5 mg

Total Carbs: 56.0 g

Dietary Fiber: 2.9 g

Protein: 13.5 g

Fried Egg Sandwich wih Turkey Bacon
Fried Egg Sandwich wih Turkey Bacon | Source

Fried Egg Sandwich with Turkey Ham

Ingredients:

  • 1 teaspoon Coconut Oil
  • 1 Egg
  • 2 Slices Whole Wheat Toast
  • 1 Slice Cheddar Cheese
  • 1 Thin Slice Turkey Ham

Directions:

Fry egg in the oil in a small pan while toasting the bread.

Melt cheese on the egg, add the turkey ham and make a wonderful sandwich!

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 516.0
  • Total Fat: 25.2 g
  • Cholesterol: 235.2 mg
  • Sodium: 881.9 mg
  • Total Carbs: 48.3 g
  • Dietary Fiber: 5.7 g
  • Protein: 25.9 g

Egg and Cheese Burrito with Fruit
Egg and Cheese Burrito with Fruit | Source

Egg and Cheese Burrito

Ingredients:

  • I teaspoon Coconut Oil
  • 2 eggs
  • ¼ cup shredded cheddar cheese
  • 1 Medium Size Whole Wheat Tortilla

Directions:

Scramble eggs and add cheese just before they are done. Wrap eggs and cheese in the tortilla, serve with a small portion of fruit and 1 cup of milk. Viola, breakfast is served.

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving

Calories: 423.6

Total Fat: 26.9 g

Cholesterol: 399.7 mg

Sodium: 714.4 mg

Total Carbs: 24.4 g

Dietary Fiber: 4.0 g

Protein: 23.4 g

Comments

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    • peachpurple profile image

      peachy 3 years ago from Home Sweet Home

      i love your ideas. I think my kids prefer peanut butter cookies. They are cookie monsters

    • roxanne459 profile image
      Author

      Roxanne Lewis 4 years ago from Washington

      Thank you Careermommy! I hope your kids enjoy some of these as much as mine do. :)

    • Careermommy profile image

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Roxanne, you have some great ideas here. I often find myself making the same things for breakfast for my kids. I will definitely try some of these healthy treats.

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Thank You KDuBarry03! ;)

    • profile image

      KDuBarry03 5 years ago

      Really cool Ideas! These recipes you gave are actually better than cereal, taste-wise, as well! Thank you for sharing :) Voted up and sharing!

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Thank you Vellur! I think you need variety and choices or it's too hard to stay on track. :)

    • Vellur profile image

      Nithya Venkat 5 years ago from Dubai

      Great hub. So many varieties,for a healthy breakfast!!Voted up.

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      I know what you mean, these aren't just for kids because I love them too! :)

    • Horatio Plot profile image

      Horatio Plot 5 years ago from Bedfordshire, England.

      Like the mix of healthy stuff with the things kids love. I've no kids but I'm off to the cupboard to dig out the peanut butter....

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      I really hope they like at least one or two but if not, I'll bet you can come up with some really good ones together! Enjoy ;)

    • teaches12345 profile image

      Dianna Mendez 5 years ago

      My grandkids are coming to visit for awhile and this hub will help me with those much needed ideas for breakfast. They are simple enough to make in a hurry yet very healthy. Voted up!

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Thank you!! :)

    • adjkp25 profile image

      David 5 years ago from Northern California

      We are very fortunate that our kids were never into those sugary cereals. A few of these recipes look like ones they have tried but I know they would enjoy the others too.

      Good job, voted up and useful.

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Thank you Melis Ann! Smoothies are awesome :)

    • Melis Ann profile image

      Melis Ann 5 years ago from Mom On A Health Hunt

      You can never have too many ideas for kids healthy meals. We are on a smoothie kick in our house right now. Love the egg burrito idea - even for lunch or a snack! Voted up!

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Good luck algarveview! I think we've all been there. :)

    • algarveview profile image

      Joana e Bruno 5 years ago from Algarve, Portugal

      Hi, Roxanne, really loved your ideas... Both my kids are very picky with food, always were and in the morning they drive me nuts, because nothing is ever okay for them to eat, I've tried so many things... I'll see if some of your recipes work out with them... Thanks for all the ideas. Great hub! Voted up, interesting and useful and sharing!

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      The protein cookie was created out of desperation. :) My kids were getting very picky with breakfast and they needed a high protein snack to eat before working out, the cookie was our compromise. It's a staple at our house now. Thank You!

    • roxanne459 profile image
      Author

      Roxanne Lewis 5 years ago from Washington

      Thank you kittyjj, The smoothie is one of my favorites too! I am so used to having Chia Oatmeal for breakfast that I usually make the smoothie my lunch though :)

    • Turtlewoman profile image

      Kim Lam 5 years ago from California

      Cookies for breakfast? I'm up and out of my bed as fast as lightening! I love the peanut butter cookie recipe.

      This is a great meal suggestion for kids. Well done! I agree- breakfasts with protein and good carbs are ideal for kids and adults too!

    • kittyjj profile image

      Ann Leung 5 years ago from San Jose, California

      WOW! That many choices. They all sound and look yummy and healthy to me. My kids love smoothie. I will let them try to make your Berry Breakfast Smoothie when summer break is here. Love the pictures. Pinned and Shared.