As a parent, mornings can feel like a whirlwind. Between getting dressed, packing bags, and heading out the door, finding the time to prepare a nutritious breakfast can be tough-especially if you have a picky eater at home. But a good breakfast is essential for fueling your child for the school day ahead, keeping them energized and focused. Getting a yummy breakfast onto the table can be so difficult on busy mornings with everything we need to do for our families. When you take preferences of little kids into account, and add on the pressure of getting out the door or ready for the day at home, it can make serving up a healthy breakfast that the kids will actually eat a tall order. At Karter Schools, we understand the challenges of busy mornings. That’s why we’ve compiled a list of quick, easy, and healthy breakfast ideas that even the pickiest eaters will love-without wasting too much time.
Why Breakfast Matters for Picky Eaters
A healthy breakfast for children is one that has a variety of nutritious foods that they will enjoy eating. Providing them with a combination of familiar and new foods introduces kids to different options while helping them feel comfortable with foods that they know. Furthermore, if it helps kids to enjoy the dining experience more, mealtimes will be more peaceful and happy for the whole family.
Good breakfast foods for picky eaters are any foods that your eater enjoys that contain at least two of the above nutritional categories. Start your family’s day with nutritious foods that everyone will love! With a selection of familiar and new foods, there are sure to be delicious and healthy breakfast options for any picky eater.
Core Components of a Healthy Breakfast
A healthy breakfast should incorporate a balance of the following:
- Healthy Fats: Think coconut oil, nuts, nut butter, avocado, sunflower seeds, hemp seeds, cheese, eggs, whole milk, and whole yogurt. Healthy fats are good for children’s brains, growth and development, and help keep kids satiated and full.
- Protein: For extra staying power. Working protein into breakfasts for toddlers and kids is especially important if your family eats vegetarian or vegan. Some protein sources include almond and peanut butter, breakfast sausage (chicken, pork, or veggie), Greek yogurt, oats, chia seeds, protein powders, nuts, bacon (turkey, tempeh or pork), and more.
- Fruits and Vegetables: Contributes flavor, fiber, vitamins, phytochemicals, and other micronutrients. Great options to start from are bananas, grapes, sauteed spinach or spinach blended into a smoothie, sweet peppers, berries, sliced tomatoes, cantaloupe, pineapple, sweet potatoes and more.
- Whole Grains: Not only do whole grains like wheat toast, oats, quinoa, and grits provide fiber and plant-based protein but they also help make breakfast time more filling, keeping your kids energy to get through their morning.
Strategies for Encouraging Picky Eaters
It can be hard to introduce new foods to picky eaters, but it can be done!
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- Role Modeling: Many kids have trouble doing what they haven’t seen modeled for them, so do your best to role model eating a varied diet. It’s ok to not like anything - even the children with the most varied palates still have foods they do not like or prefer - but when your kids see you eating and enjoying different foods and not disparaging foods that you don’t enjoy, this will help set the stage for their food exploration journey.
- Take the Pressure Off: The less expectations and stress you have around mealtimes, the more you and your child will enjoy coming to the table and may even be more open to trying new foods. The goal is to help your child get to know which foods they enjoy and the less pressure they have on them during this time the more they will come to know that.
- Consistency: Stay consistent with introducing new foods. Studies show that some kids may need to be exposed to foods up to 20 times before being open to trying them. Keep preparing and placing different foods on the table, serving them in different ways that may appeal more to your child. Let your child ask for the food when they are ready to try it, remembering not to pressure them into eating them.
- Pair the Food with Favorites: Having food they know and love to eat will help children feel more comfortable at mealtime, laying the foundation for them to feel secure enough to branch out and try new things. Observe or ask your child what their favorite foods are and serve them along with new dishes or ingredients.
- Refrain from Commenting: It can be so hard to keep from commenting on your child’s food selection, but the goal is to let your child develop a relationship with themselves and their own taste preferences. External comments (even praise) can cause them to look outside of themselves, disconnecting them from themselves, which may result in the picky behaviors lingering.
- Start Young: Try to start introducing your kids to new foods at a young age. Whether you decide to feed your baby purees or choose to do baby-led weaning, opting for foods with a variety of ingredients and flavors can set the stage for a lifetime of a balanced and varied palate.
Quick & Easy Breakfast Ideas
Here are some specific breakfast ideas, incorporating the above strategies and nutritional components, perfect for picky eaters and busy mornings:
DIY Breakfast Parfaits: Prep Time: 5 minutes. Parfaits are customizable, fun to eat, and packed with nutrients. Layer Greek yogurt, fresh fruit (or fruit compote), and granola or oats for a healthy, protein-packed meal. Let your child pick their favorite fruits, whether it’s strawberries, blueberries, or bananas, to ensure they’re excited to dig in. For a dairy-free option, try coconut or almond milk yogurt and top with nuts, seeds, and dried fruit.
Peanut Butter Banana Toast: Prep Time: 5 minutes. A slice of whole-grain toast topped with peanut butter and banana slices provides protein, healthy fats, and fiber to satisfy your child throughout the morning. Swap peanut butter for almond or sunflower butter if allergies are a concern. You can also sprinkle a little cinnamon on top for extra flavor!
Egg Muffins (Make-Ahead): Prep Time: 10 minutes (make-ahead). Egg muffins are easy to prepare in advance and reheat quickly in the microwave. You can add veggies, cheese, or even deli meats, making them a great option for picky eaters who love to customize. Use a muffin tin to bake scrambled eggs with ingredients like spinach, diced bell peppers, or ham. Store them in the fridge for a grab-and-go breakfast all week. If your child isn’t a fan of veggies, try adding cheese or turkey bacon to the egg muffins to make them more appealing. These have a super moist texture and are a nice balance of protein, veggies, and cheese. They store well in the fridge in an airtight container for 3-5 days. These tender Egg Muffins are packed with protein and vitamins-and can be made ahead of time! A complete breakfast in one bite-size form! Store these in the fridge in an airtight container for 3-5 days. I like adding the thyme in these for extra flavor, but it's optional! Be sure to grease your muffin tin well with nonstick spray to help prevent these from sticking to the pan.
Smoothies: Prep Time: 5 minutes. Smoothies are an easy way to sneak in fruits, veggies, and protein. Blend up some frozen berries, spinach, Greek yogurt, and a splash of milk for a nutritious breakfast your child can drink on the go. If your child is hesitant about the “green” color, start with a little spinach or kale and gradually increase the amount as they get used to the taste. Add a tablespoon of chia seeds, flax seeds, or protein powder for an extra nutritional boost. For the kid who just doesn't want to eat breakfast in the mornings, offer them a nutrient-rich smoothie. Try blending Greek yogurt, milk, strawberries, bananas, and peanut butter (or peanut butter powder) for a protein-packed, nutrient-rich morning drink. The best thing about smoothies is you can alter the fruits and flavors for even the pickiest eater.
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Overnight Oats: Prep Time: 5 minutes (make-ahead). Overnight oats are incredibly easy to prepare the night before and ready to go in the morning. Mix oats, milk (or non-dairy alternative), chia seeds, and a little honey or maple syrup, then refrigerate overnight. In the morning, top with fruits or nuts for added flavor and texture. Choose fun add-ins like chocolate chips, shredded coconut, or dried fruit to make them more appealing to picky eaters. For a warmer breakfast, heat the oats in the microwave for a minute or two. Stir together a batch of these overnight oats after dinner and breakfast is ready for the morning after (or the one after that!). This overnight oats recipe makes two toddler-size breakfast portions (or 1 mama-size serving).
Mini Pancakes or Waffles (Make-Ahead): Prep Time: 10 minutes (make-ahead). If your child loves pancakes or waffles, make them in mini form! These little pancakes from Apples and Sparkles are baked in mini muffin tins making them perfectly kid-sized. Add-ins of your choice (such as crumbled bacon, blueberries, other fruits, etc. You can make a batch on the weekend and freeze individual portions for a quick breakfast during the week. Serve with fresh fruit, nut butter, or a drizzle of honey. Make them with whole wheat flour or add ground flaxseed for an extra boost of fiber. I typically keep a box or two of frozen waffles and/or pancakes in the freezer because a) they make for a super easy breakfast, and b) my kids love them. I usually buy the Whole Foods 365 organic whole wheat varieties. Another alternative is to make sheet pan pancakes and then freeze them yourself! My sheet pan pancake recipe is made with whole wheat pastry flour and the pancakes are thick and fluffy.
Apple Sandwiches with Nut Butter: Prep Time: 5 minutes. Apple slices are a great alternative to bread in this fun, crunchy breakfast. Spread peanut butter or almond butter on apple slices and sandwich them together for a satisfying, bite-sized breakfast that’s rich in protein and fiber. Add a sprinkle of granola or raisins in between for added texture and sweetness.
Cottage Cheese with Toppings: Prep Time: 5 minutes. Cottage cheese is a great source of protein and can be paired with sweet or savory toppings depending on your child’s preferences. Serve with sliced fruit, granola, or even a drizzle of honey for a quick breakfast that fuels their morning. If your child doesn’t enjoy the texture of cottage cheese, blend it with a little yogurt for a smoother consistency.
Breakfast Burritos (Make-Ahead): Prep Time: 10 minutes (make-ahead). Scrambled eggs, cheese, and a bit of salsa wrapped in a tortilla make for a delicious and filling breakfast. Make a batch on the weekend, then freeze them in individual portions. Heat one in the microwave for a quick, on-the-go breakfast. Add avocado or beans for extra fiber, or substitute the eggs with scrambled tofu for a dairy-free option. Use whole grain tortillas to wrap around scrambled eggs (add whatever toppings you like such as veggies, cheese, turkey sausage, salsa, etc.).
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Yogurt & Fruit Smoothie Bowls: Prep Time: 5 minutes. If your child loves smoothies but enjoys something more “tangible,” turn that smoothie into a bowl! Top Greek yogurt or a smoothie with granola, sliced fruit, seeds, and a drizzle of honey. Get creative with toppings like shredded coconut, sliced almonds, or even a sprinkle of cinnamon for extra flavor. Peanut butter bowls are a favorite recipe for any toddlers or kids who like smoothies or smoothie bowls. Made with peanut butter and Greek yogurt and topped with berries and granola, they’re kind of like a healthy yogurt parfait.
More Breakfast Ideas for Picky Eaters
Here are some additional ideas to consider:
- Breakfast Cookies: Cookies for breakfast? This super easy recipe from Watching What I Eat makes the most delicious breakfast cookies. Yes, I gave my child cookies for breakfast, but sometimes desperate times call for desperate measures. When I made my first batch I omitted the protein powder and added a little vanilla extract. Drop cookie dough, by spoonfuls, onto a parchment paper-lined cookie sheet and flatten cookies into circles. This breakfast idea is fun, nutritious, and even allows you to get the kids involved (be prepared for a possible mess if you have tiny tots). Serve with a side of yogurt or a couple of slices of turkey bacon for extra protein.
- Peanut Butter Raisin Bites: Place raisins in the peanut butter (or get your child involved by allowing them to handle this step).
- "Healthy" Pizza: Cold pizza for breakfast is always been a favorite of mine. This nontraditional version from Parents.com is much healthier and is a great way to add fruits, grains, and nuts to your child’s diet.
- Breakfast bars: Make these on the weekend and serve with a glass of milk for a satisfying breakfast. You can also keep some prepackaged granola or fruit/nut bars on hand for rushed mornings. We like to have these granola bars as a snack or toddler breakfast with milk or a smoothie-and they're an excellent lunch box component too.
- Nutty toast: Serve whole grain toast with peanut butter or almond butter. Toast with nut butter, butter, jam, avocado, or cheese etc. aka Grammie Toast! We eat a lot of whole grain bread toasted with butter and a cinnamon sugar blend. This simple recipe was created by Grammie, so sometimes we call it Grammie Toast!
- Oatmeal: They definitely go through phases of favorites (as do I), but they both eat a good wheelhouse of healthy breakfast recipes. I typically keep a box or two of frozen waffles and/or pancakes in the freezer because a) they make for a super easy breakfast, and b) my kids love them. I usually buy the Whole Foods 365 organic whole wheat varieties. Another alternative is to make sheet pan pancakes and then freeze them yourself! My sheet pan pancake recipe is made with whole wheat pastry flour and the pancakes are thick and fluffy.
- Cereal: We definitely don’t do cereal every morning, but man is it convenient! Believe it or not, it took Mazen until age 6 to eat cereal with milk, but now that he actually enjoys it, it’s a fast breakfast before school. He is into anything cinnamon and Cinnamon Toast Crunch or Cinnamon Chex has been a favorite. I also buy Whole Foods brand of cinnamon squares or Peanut Butter Puffins. Birch eats cereal too and loves all kinds of Chex too, and of course, Cheerios. The perfect toddler finger food!
Practical Tips for Success
- Keep it Simple: Kids don’t need a buffet of choices each day and simple options tend to go over better with little ones anyway.
- Establish a Routine: Kids thrive on routine. That’s why preschool classrooms and daycares usually have very set schedules. So if the kids know what to expect at meals, that should help them know and learn how to behave.
- Make a Rough Breakfast Menu: In our house, we have oatmeal on Tuesday and Thursday so at least two of the days of the week we all know what’s in store and we all eat the same thing. It sounds like a simple thing, but it has helped to calm our mornings so much.
- Rotate Foods Over a Longer Span of Time: If the kids are insisting on only eating the same thing every single morning, remember that’s normal. To work in some big picture variety, I buy different kinds of bread, bagels, cereal, etc so that over time we have a mix of foods. I worry less about whether we eat the same foods a few times in one week.