What Is A Healthy Breakfast For Picky Eaters?

It’s crucial for youngsters to have a nutritious breakfast to replenish their bodies after sleep, as their minds and bodies are still developing.

Yet, 20–30% of children and adolescents tend to miss this lunch.

A nutritious breakfast may be quick and easy for you or your child to cook. Breakfasts can also be cooked ahead of time, and some are portable for eating on the road.

Here are easy and nutritious breakfast alternatives for youngsters.

Egg Based Breakfasts

Eggs are a traditional breakfast food, as they’re quick to cook, flexible, and filled with high-quality protein and other nutrients.

The protein in eggs is especially vital for developing youngsters because it helps build muscles and tissues.

Also, compared with cereal, eggs may keep youngsters feeling more full throughout the morning.

What’s more, egg yolks are a source of antioxidants like lutein and zeaxanthin, which boost eye and brain health.

One research in 8- and 9-year-old youngsters discovered that those who ate more lutein-rich meals had greater amounts of lutein in their retinas. This was connected with higher academic achievement, including better results in math and writing language.

1. Egg And Vegetable Muffins

These muffins are a terrific way to sneak in some extra veggies. Plus, they’re portable and easy to create in advance.

To make them, combine eggs, salt, and pepper in a bowl and add chopped veggies of your choosing.

Divide the mixture equally into prepared muffin cups and bake at 400°F (200°C) for 12–15 minutes or until done.

2. Eggs In A Hole

Using a circular cookie cutter, cut a hole in the middle of a slice of whole-grain bread and lay it in a frying pan with either olive oil or melted butter.

Crack an egg into the hole and cook on the stovetop until done.

3. Ham And Cheese Frittata

Frittatas are an easier variant of omelets. Simply beat 1–2 eggs per person with some salt and pepper and pour into a nonstick frying pan.

Sprinkle with chopped ham and any sort of shredded cheese, then cook on medium-high heat until the eggs are set.

No flipping is necessary. Cut the frittata into wedges and serve.

4. Scrambled Egg Tacos

For a fun and portable variation on tacos, scramble 1–2 eggs per child and serve in taco-size whole-grain tortillas.

If preferred, sprinkle with cheddar and black beans for added protein and salsa for vegetables and flavor.

5. Berry Breakfast Strata

Stratas are a hearty make-ahead variation of French toast.

To make one, line a baking dish with six slices or broken-up pieces of whole-grain bread. Sprinkle fresh berries over the toast.

Beat 6 eggs, 1/2 cup (120 ml) of milk, and 1 teaspoon (5 ml) of vanilla. Optionally, you may add 1 tablespoon (15 ml) of maple syrup.

Pour the egg mixture over the bread and fruit, cover, and chill overnight. In the morning, bake the strata at 350°F (177°C) for approximately 30 minutes or until it’s puffy and golden.

Read Also: Breakfast for Picky Eaters: Winning Their Taste Buds

6. Hard Boiled Egg Pops

To create egg pops, cut a carrot or celery stalk in half lengthwise and then into 4-inch (10-cm) pieces. Next, peel 1–2 hard-boiled eggs per person. Carefully poke the carrot or celery spears into the bottoms of the eggs.

Sprinkle with salt and pepper or add a dollop of mustard if preferred.

7. Overnight Oats

Overnight oats are easy to cook in Mason jars the night before, and your child may customize this dish with their favorite toppings.

Mix roughly 1/4 cup (26 grams) of rolled oats and 1/2 cup (120 ml) of any sort of milk in a small Mason jar. Top with almonds, shredded coconut, chia seeds, and dried or fresh fruit.

Instead of cooking, leave the jar in the fridge and allow the oats soften overnight.

8. Baked Oatmeal

After you bake this nutritious breakfast of whole grains and fruit, you may consume it throughout the week.

In a bowl, mix:

• 2 cups (208 grams) of rolled oats

• 3 cups (700 ml) of any sort of milk

• 2 beaten eggs

• 2 teaspoons (10 ml) of vanilla brown sugar to taste any variety of fresh or frozen fruit

• Pour the mixture into a greased baking dish and bake at 350°F (180°C) for about 45 minutes or until the oatmeal is set.

9. Pear And Sorghum Porridge

Sorghum is a gluten-free whole grain with a chewy, nutty feel.

Mix cooked sorghum with any sort of milk and top it with ripe, sliced pears — or any seasonal fruit.

10. Blueberry cup muffin

Wild blueberries are filled with antioxidants and make a terrific complement to your breakfast.

In a microwave-safe cup, mix:

• 1/4 cup (30 grams) of flour

• 1 tablespoon (12.5 grams) of brown sugar

• 1/4 teaspoon (5 grams) of baking powder

• a pinch of salt and cinnamon

• 1 teaspoon (5 ml) of olive oil

• 2 tablespoons (30 ml) of milk a tiny handful of frozen blueberries

• Microwave on high for 80–90 seconds.