Balance your diet, balance your health Balance your diet, balance your health

Break Out of Your Morning Rut: Breakfast Ideas for Kids

While routine and efficiency are key to a smooth morning, eating the same thing for breakfast each day might mean missing out on important nutrients. (It’s also pretty boring!) Mixing mornings up with a variety of foods can help ensure your children are getting the nutrition they need. It’s also a great way to expand the palate.


Looking for some new breakfast ideas for kids? We’ve got you covered.


The Importance of a Healthy Breakfast for Kids


Starting the day with a healthy breakfast for kids helps them do their jobs. Studies show that kids who eat a healthy breakfast tend to get better grades in school. They’re also less likely to have behavioral problems such as anxiety or hyperactivity.


The Right Mix of Nutrients


Our bodies are like cars – low-octane gasoline will make it run, but it might not be the best long-term choice for the life of the car. The same goes with the foods we eat. Sure, getting something, anything, into your child’s body is better than nothing, but a healthy breakfast for kids gives them the right mix of fuel to keep their brains firing on all cylinders.


Carbohydrates give them energy to feed their bodies and brains, while protein fuels their muscles and keeps their bellies full. A good breakfast should have both.


Best Breakfast Ideas for Kids


Mom and Daughter eat Pancakes for Breakfast


It’s important to have an arsenal of breakfast ideas for kids at your fingertips, since you never know what your morning might look like!


For the old standby:

A bowl of cold cereal is a breakfast favorite, and with good reason! Most cereals are fortified with vitamins and minerals that kids need. Just be sure to choose one that provides fiber (aim for at least 3 grams per serving) and not a lot of sugar (less than 10 grams per serving). Serve it with low fat milk for protein and top it with fruit for extra fiber and nutrition.


For those who plan ahead:

No time for slow-cooked oatmeal in the morning? Overnight oats are easy and do all the work while you and your children are fast asleep! Just mix old-fashioned or steel-cut oats with milk, add berries (frozen or fresh both work great), and some nuts or seeds for extra fiber and protein. Place in the fridge before you go to bed to let the oats soak. In the morning you can heat it up or eat it cold, straight from the container.


Other great plan-ahead options are homemade muffins or pancakes (make them with protein-rich, nutrient-fortified drinks for added nutrition!), quiches or breakfast bars. Keeping cooked, peeled hard-boiled eggs in the fridge is another way to get some quick protein. Slice or crumble it into a pita round for a protein-carb pairing.


For convenience-seekers:

If meal prep isn’t your jam but you still want a healthy breakfast for kids, there are many great pre-made, convenience options for you. Pop some wheat bread or a frozen waffle (bonus points if it’s whole grain) in the toaster and pair it with a protein-rich nutrition shake. A container of low fat yogurt topped with whole-grain cereal or granola is another simple solution, and portable too!


For breakfast on the go:

Speaking of portable, some mornings are just so busy, you have to take your breakfast and run. For those days, a smoothie made with a high-protein nutritional drink and fruit – maybe even some greens, too – is a great grab-and-go option. Or, slap some nut butter on a whole-grain tortilla and roll it around a banana, or simply pair a cheese stick and with an apple and a handful of multigrain crackers.



For those sweet, unhurried mornings:

If you’re the mom of an early riser with a late school start time, lucky you! Perhaps on those mornings some great breakfast ideas for kids include hot meals such as eggs with whole grain toast, a tasty omelet with veggies and cheese, or hot cereal made with milk or a nutritional drink for added protein and nutrients.


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