12 Quick and Healthy Breakfast Ideas

I’m trying to be brave today. I’m not very good at brave when it comes to my children and growing up. Hit me with an ER visit, a friendship woe, or anything involving blood, and I’m your gal. But don’t outgrow a newborn onesie, start kindergarten, or graduate anything. That’s when you’ll find me teary-eyed, handing the parenting reins to my husband, which brings me back to being brave. My daughter, Rosie, started high school today. She donned a uniform for the first time and traveled by city bus packed with commuters. She’ll be taking classes alongside boys who look like men. She’ll read the Odyssey, for goodness sake. She’ll be okay, I tell myself. She’s so capable.

Already she’s taking care of things, starting with breakfast. Worried about her early departure, she asked me for ideas, ones that are quicker in the morning than poaching eggs or flipping pancakes. I embraced her request with the enthusiasm of a first grader asked to take attendance. This I could do. I couldn’t keep Rosie from growing up at what feels like warp speed, but I could tackle the question of breakfast.

So this is for Rosie on especially busy mornings. And it’s for you, too, because your kids are doing exactly the same thing mine are. Getting older, needing breakfast.

The Challenge of Breakfast

Already she’s taking care of things, starting with breakfast. Worried about her early departure, she asked me for ideas. Ones she can make the night before or are quicker in the morning than poached eggs.

I embraced her request with the enthusiasm of a first grader asked to take attendance. This I could do. I couldn’t keep Rosie from growing up at what feels like warp speed, but I could tackle the question of breakfast.

So this is for Rosie on especially busy mornings. And it’s for you, too, because your kids are doing exactly the same thing mine are. Getting older, needing breakfast.

A Positive Start to the Day

The aim is to get some protein into her, along with whole grains or wholesome carbs and healthy fats. Some of these meals are made the night before, others require a minute or two in the morning, several can be taken on the road, and all are easy enough for older kids to handle on their own. Some are mini meals, and can easily be scaled up as needed.

You’ll find a printable version of the instructions at the bottom of the post, so you can tape it to your fridge, if that helps.

12 Quick and Healthy Breakfast Ideas

Breakfast Quesadilla. Stock the fridge with pre-grated cheese, pre-washed spinach/baby kale, and whole grain tortillas. Cover a tortilla with greens, sprinkle cheese on top, and zap in the microwave until melted. Roll up and go.

3-Ingredient Smoothie. Combine 1/2 cup plain kefir, 1/2 frozen banana, and 1/2 cup fresh or frozen berries or chopped fruit in a blender and run until smooth. Sweeten with 1 to 2 teaspoons honey or maple syrup, if desired. Add a handful of spinach if you like. Scale up for bigger appetites. Take in a to-go cup if needed.

Overnight Oatmeal  — In a glass jar, combine a scant 1/2 cup rolled oats and a generous 1/2 cup milk and stir. Add any dried fruits, nuts, cinnamon, maple syrup, etc., you like. Leave overnight in the fridge. In the morning, heat in the microwave for 1 minute. It’s not as creamy as regular oatmeal, but still tasty and satisfying. You might also like this recipe for banana almond butter oats.

Open-Faced Waffle. Stock whole-grain waffles (Nature’s Path, Kashi, and Van’s are better options). Toast a waffle and spread with nut or seed butter. Eat it bare naked or add slices strawberries, raspberries, blueberries, or other favorite fruits.

Hard Boiled Egg. Make these the night before and peel ahead of time to make mornings faster. Here’s how: cover an egg (or several eggs) with water in a small saucepan. Turn the heat to high. Once the water boils, turn off heat. Leave it for 12 minutes. Label “HB” so they don’t get mixed up with raw eggs and transfer to the fridge until ready to use. For breakfast, slice onto buttered toast or avocado toast, and have a piece of fruit on the side.

To-Go Yogurt Parfait. Make this the night before and keep in the fridge. Spoon 1 cup plain Greek yogurt into a small container with a lid. Top with a spoonful of honey or jam, any favorite fruit, and granola or chopped nuts. Pop on the lid and take it to go.

Chocolate Breakfast Drink — Chocolate for breakfast? Yes. It’s better and better for you than powdered mix any day. Blend together 1 cup milk, 1 tablespoon cocoa powder, 1 1/2 tablespoons peanut butter, 1 tablespoon honey, and 5 small  ice cubes. Whirl and down the hatch.  DELICIOUS. 

Avocado Bagel Smash. Top 1/2 toasted whole grain bagel with  1/2 small ripe avocado. Add a pinch of salt. If time permits, top with sliced hard boiled egg or grab a cheese stick for protein.

Open-Faced Smoked Salmon Sandwich –– Spread cream cheese or smashed avocado on 2 slices of dense rye bread or a whole-grain English muffin (Rudi’s, Whole Foods Wheat, Food for Life, and Open Nature are good options). Add smoked salmon and any of the following: cucumber slices, tomato slices, baby spinach.  Sandwich together and take it to go if need be.

Granola Bar and a Glass of Milk. A good quality granola bar and a glass of milk isn’t a bad bet for a busy morning. You’ll find five bar recipes here, a breakfast cookie recipe here, and tips for buying a better bar here.

Nut Butter Banana Roll Up. Spread a whole grain tortilla or 1/2 whole wheat lavash bread with peanut, nut, or seed butter. Lay a peeled banana at one end of the tortilla/lavash and roll up. Cut in half.  Substitute sliced apple, pear, strawberries or other fruits if desired.

Breakfast Trail Mix. When you’ve got 30 seconds for breakfast, mix a handful of trail mix with a handful of breakfast cereal and run for the bus. You can find DIY Trail Mix ideas here.

If you like these quick and healthy breakfast ideas…

 

Printable Version of Breakfast Ideas Below