Kids need energy to power through their active days. Add my favorite healthy breakfast ideas for kids to your shopping list and guarantee your child has energy from a nutritious breakfast. 

As a parent, you know the “most important meal of the day” is sometimes the toughest meal to find healthy options for, especially on hectic mornings before school.

But what makes a breakfast healthy and nutritious?

A healthy breakfast contains healthy fats, protein, complex carbohydrates, fiber, and nutrients. A balanced breakfast prevents midday energy slumps and helps kids focus in school.

I’ve created a list of some of my favorite breakfast ideas that have tons of fiber, calcium, vitamin D, or iron, as these are the most common nutrient deficiencies in kids.

And guess what? These are easy for parents to prepare.

Let’s dive in!

High Fiber Breakfast Ideas

Fiber is sometimes the forgotten nutrient, especially in a child’s diet. Soluble and insoluble fiber are two kinds of fiber found in food. Foods like bananas, oats and beans contain a soluble source of fiber. Insoluble fiber is found in fruits, veggies and whole grains.

Those aren’t exactly the foods most kids gravitate towards. So, it’s important to find ways to increase fiber in your child’s diet.

Why? Fiber keeps the GI tract running smoothly and is important for gut health. 

A healthy gut may strengthen the immune system and has an anti-inflammatory effect.

School-aged kids need approximately 19-25 g of fiber. Tweens need about 26-31 g of fiber. Teenagers need slightly more fiber, around 26-38 g daily.

Here are some breakfasts ideas with fiber to get you started: 

• Whole grain breakfast cereal (look for low-sugar cereal varieties) with fruit
• Whole-grain toast with peanut butter or Nutella and banana
• Oatmeal with fruit and nuts
• Breakfast burrito made with whole wheat tortilla and filled with scrambled egg and salsa 
• Veggie omelet
• Breakfast tacos made with whole wheat tortilla (with egg, cheese and other toppings)
• French toast made with whole-grain bread 
• Breakfast quesadilla made with whole wheat tortilla and filled with cheese and veggies

High Iron Breakfast Ideas

Iron is a crucial nutrient for growing kids and teens. It helps carry oxygen throughout the body and plays a big role in brain development. 

During childhood, the body works hard to build new blood cells, muscles, and bones. Without enough iron, kids and teens can experience fatigue, weakness, and difficulty concentrating. 

Iron deficiency during childhood is a big concern. Not only can iron deficiency lead to anemia, but it can affect a child’s cognitive development, especially if it occurs in the younger years of life.

So, if your child is a vegetarian, it’s important to include foods that are high in non-heme iron at every meal, especially breakfast. To improve iron absorption, include a source of vitamin C, such as orange juice, tomato, or red pepper.

Some good sources of non-heme iron include beans, tofu, spinach, fortified cereals and bread, peas, lentils, enriched flour products such as pasta and rice, and oatmeal.

Here are some iron-rich breakfast ideas:

• Eggs cooked any style. Keep hard-boiled eggs in the refrigerator so kids can grab them for quick breakfasts or snacks
• Omelet with spinach and mushrooms
• Oatmeal with raisins or apricots
• Oat, Flax & Raisin Breakfast Cookies
• Fortified cereal with raisins and milk

High Vitamin D Breakfast Ideas

Vitamin D helps the body absorb calcium, which is necessary for developing strong bones and teeth. While kids can get it from exposure to sunlight, it’s important to make sure your little one also gets vitamin D from food.

Egg yolks and fatty fish like salmon contain vitamin D, but most of the vitamin D in the diet comes from fortified foods like milk, orange juice, and some cereals.

So, in addition to playing outside, here are ways you can add a little vitamin D to breakfast:

• Fortified cereals with low-fat milk or soy milk (stick to cereals low in added sugars)
• Healthy Egg in a Hole with fortified bread and orange juice
• Bagel with smoked salmon and low-fat cream cheese

Calcium-Rich Breakfast Ideas

During childhood and adolescence, bones are growing at their fastest rate. That means kids need plenty of calcium to stay strong and healthy.

According to the Dietary Reference Intakes, toddlers and school-age kids need about 700-1,000 mg of calcium daily. And older kids and teens need 1,300 mg of calcium daily.

The most common calcium-rich foods are milk, cheese and yogurt. 

One cup of low-fat milk contains about 310 mg of calcium. 

This key nutrient is also found in leafy greens like spinach and tofu and fortified soy milk.

Here are a few high-calcium breakfasts:

• Tofu scramble with veggies
• Breakfast smoothie with yogurt, fruit, and oats
• Yogurt with granola and fruit
• Whole grain cereal with low-fat milk or soy milk
• Omelette or frittata with mozzarella cheese

On-the-Go Breakfast Ideas

As a parent and children’s nutrition expert, I know an on-the-go breakfast is a realistic need for busy families. 

There are plenty of breakfast options that are quick and easy. Nutritious meals don’t have to be difficult.

The following ideas combine healthy options that are quick to grab and go. To save even more time, you can prep some of these breakfasts the night before.

• Breakfast parfait with yogurt, fruit, and granola
• Protein shake with milk or yogurt
• Breakfast smoothie with yogurt, fruit, and oats
• Healthy breakfast bar or granola bar 
• Breakfast muffins (look for low-sugar, high-fiber brands or make some at home) 
• Egg “muffins” (make ahead and store in the freezer)
• Overnight oats (prepare in a storage container with a cover)
• Breakfast sandwich or a peanut butter and jelly on whole wheat

Tips for Serving Breakfast to Kids

Here are a few more tips, from my experiences as a dietitian and mom:

• Try new breakfast ideas to get kids excited about eating in the morning.
• Be sure to mix things up and keep your child interested by rotating through different breakfast options on a regular basis. 
• Keep an eye on nutrients when selecting foods for breakfast – this will steer you away from sugary, nutrient-poor foods.
• Set an alarm to encourage a regular wake time and give your child enough time to eat at home before leaving for school.
• Have your child help you decide on the breakfast options for the week.

What are some of your favorite breakfast ideas for kids? 

Resources

Check out these other resources to help you with serving up a healthy breakfast for your child!

• For teen athletes at home, check out my guide for Fast and Nutritious Breakfast Young Athletes.
• For more on nutrients, read Essential Nutrients for Kids.
• To build better habits around eating, read Kids Thrive at Every Size