It’s that time of year! The kids are heading back to school, which means the early-morning rush of lunchbox packing, homework stuffing, and backpack zipping has also returned. You might be wondering how to set your kids up for success with a quick, healthy breakfast that will keep them satisfied until lunch and get them on the bus in time.
Why is Breakfast Important?
As your kids head back to school, setting them up for success has a lot to do with what they are eating before they head out the door. Studies have shown that students who habitually eat a healthy breakfast perform better academically and socially than those who do not.
A healthy breakfast should contain proteins, carbohydrates, whole grains, and unprocessed foods. If your kids have dietary restrictions or food allergies, you don’t have to skimp on their nutrition. Quick and healthy breakfasts can still be made by using gluten-free options, dairy alternatives, and peanut/tree nut substitutes.
5 Quick and Healthy Breakfasts Ideas
1. Overnight Oats Topped with Blueberries and Almond Slivers
What’s easier than overnight oats? In the time it takes you to pour organic oats into a mason jar, cover them with your choice of milk, replace the lid, and shut the refrigerator door, breakfast is as good as done.
Oats are nutrient and fiber-dense, making them a quick and healthy way to save time in the morning and feel good about doing it. Pair your oats with blueberries and almond slivers, and your child will have a quick healthy breakfast packed with protein and antioxidants.
2. Egg in a Hole with a Side of Mixed Berries
If your kid likes eggs in the morning, try this fun idea for a quick healthy breakfast. Simply take a cup, push it into the bread, twist, and remove the middle. You should have the perfect hole to fry a sunny-side-up egg in. Serve with a side of mixed berries, and your kid will be fed and ready for school in no time.
Eggs are a great source of protein, iron, and micronutrients. Use whole-wheat or gluten-free bread for just the right amount of carbohydrates to fill their energy tanks before a long day at school. The side of mixed berries adds antioxidant properties to this quick healthy breakfast and boosts their intake of micronutrients essential for growth and development.
3. Coconut Yogurt Topped with Granola and Honey Drizzle
Coconut yogurt is not only a quick and healthy breakfast for back to school but is a delicious alternative to traditional dairy offerings. Add a spoonful or two of granola with a drizzle of honey, and you will feel good about starting your child off on the right foot before school.
Coconut yogurt contains probiotics for optimal gut health and provides protein and healthy fats for endurance throughout the school day. Granola is jam-packed with micronutrients, fiber, and protein. A little honey is a natural sweetener that serves as a natural anti-microbial to help stave away those pesky back-to-school germs.
4. Mango Smoothie with English Muffin and Jam
Whip up a quick healthy breakfast by blending frozen mango, coconut yogurt, milk of choice, ice, and honey. Serve this tropical treat with a toasted whole-grain or gluten-free English muffin and no-sugar-added jam.
Mango is chock-full of micronutrients and fiber. Adding coconut, yogurt, and milk adds necessary protein, probiotics, and healthy fat, creating a quick, nutritious breakfast that is nutritionally balanced and delicious. A whole-wheat or gluten-free English muffin is a spin on a childhood classic. It provides carbohydrates for energy and stamina, while the jam offers just the right amount of sugar to satisfy any sweet tooth.
5. Almond Butter Toast Topped with Banana Slices
Try toasting whole-wheat or gluten-free bread topped with almond butter and sliced banana for a well-rounded back-to-school breakfast. This filling finger food is easy to prepare and doesn’t take long for kids to gobble down before the bus arrives.
This quick healthy breakfast is a one-stop shop for complex carbs, protein, fiber, and healthy fats.
Focus on Whole Foods and Micronutrients for Quick Healthy Breakfast Ideas
Kids are heading back to school, and you want to feed their growing brains and bodies the right food before they walk out the door. A quick healthy breakfast consists of proteins, healthy fats, complex carbohydrates, and micronutrients. It has been shown to positively impact academic and behavioral performance.
The key to success in keeping your kids satisfied until lunch is to keep breakfast simple, delicious, and nutritious. Use life-hacks such as overnight oats, washing and prepping fruit the night before, and mixing and matching foods your child loves to create new dishes to make the morning rush less chaotic.