Nine easy, healthy breakfasts for children

Getting everyone fed and out the door on time on a school day can be stressful. Many parents are trying to ready themselves for work while making sure their children are wearing clean clothes, have packed their PE kit and given their teeth at least a cursory brush. While we know eating breakfast is incredibly important for children, many of us have probably fallen into a pattern of offering the same foods every day to avoid any extra tension, fussiness or waste. I have three and sometimes it can feel like I’m running a café in the mornings. One child prefers cereal, while another wants boiled eggs (with no yolk!) and the third demands yoghurt and honey. With a baffling array of products on supermarket shelves, it can be easy to choose breakfast foods that don’t fill our children up, or offer much in terms of nutritional value. I’ve been trying to move my boys away from cereal because of my concerns about the sugar content and the fact that they’re often asking for something again an hour later. Specialist dietitian Nichola Ludlam-Raine says breakfast time is a great “opportunity for children to refuel after an overnight fast and provides energy and essential nutrients to support their growth, development and learning”. A balanced meal at this time of day also improves “concentration, mood, energy for play and learning, and helps them meet their overall needs for nutrients like iron, calcium and fibre that are hard to fit into the rest of the day,” adds dietitian Priya Tew.Dietitian Priya Tew says a balanced breakfast can be a great way to ensure your children have their fill of nutrients And there’s no reason why we have to stick to “traditional breakfast foods”, says Ludlam-Raine. Meats, cheese, ramen, soup and rice are all common breakfast items in cuisines around the world, and she adds that “introducing different flavours and textures can help children become more adventurous eaters”. Sasha Watkins, dietitian and head of health at Mindful Chef, believes that offering variety throughout the week is what matters, and “keeping breakfast enjoyable can make mornings easier for everyone”. Of course, there’s nothing wrong with a bowl of cereal or piece of toast a few times a week. Nutritionist and author Rhiannon Lambert doesn’t think parents need to reinvent the wheel every morning. “Rather than overcomplicating things, I’d encourage parents to think about simple ways to make familiar foods a little more nutritious, whether that’s adding an extra ingredient, trying a different combination or presenting something they already enjoy in a new way,” she suggests. If you’re stuck in a rut with breakfast and are in need of some inspiration, our experts have given us some delicious suggestions for savoury and sweet options for the whole family to enjoy. If prepped at the weekend or the night before, they’ll save you a lot of time in the mornings, too. Quesadillas Our dietitians love a savoury breakfast and this idea was suggested by a few of them. Tew recommends filling a tortilla wrap with whatever your children like, such as mashed beans, grated cheese, scrambled egg or spinach, and then folding and toasting it in a dry pan. She says they’re “handheld and packed with protein and fibre” so are a great stomach-filler. Quesadillas are highly customisable and nutritious (Photo: Karl Tapales/Getty/Moment RF) Mini-pizzas Watkins has another savoury suggestion which some of us may have made our children for lunch or dinner, but not considered for breakfast. “Cut a wholemeal English muffin in half and spread with tomato passata (or tomato puree). Top with scrambled egg and grated cheddar. Pop in the oven until the cheese melts and everything is piping hot.” These are quick to make and can be topped with whatever your children enjoy eating. Watkins says you can serve them with some fresh fruit on the side. Tew also suggests using wholemeal pitta bread. Egg and veg muffins Eggs are a breakfast staple, but this idea from Ludlam-Raine will provide your family with lots of extra nutrients. “Think mini-omelettes baked in a muffin tray,” she explains. “Simply combine eggs with grated cheese, finely chopped spinach, peppers or tomatoes, and bake until set. These provide protein alongside vegetables, and can be served with wholegrain pitta fingers or a small portion of fruit for additional carbohydrates and fibre.” These can be prepared the evening before and warmed up before serving. They also make a good lunchbox or after-school snack. Specialist dietitian Nichola Ludlam-Raine recommends these bite-sized omelettes (Photo: LauriPatterson/Getty/E+) Hummus dipping plate You may never have considered serving this at the start of the day, but children will find it fun to eat and it provides plenty of protein and fibre. Tew suggests using toast fingers, cucumber, cherry tomatoes (chopped for under-fives) or other vegetables to dip in the hummus. Adding a boiled egg on the side will give some extra protein. Banana ‘sushi’ This fun suggestion from Tew is quick to prepare and delicious. “Spread a wrap with nut or seed butter, roll a banana up inside, slice into rounds,” she says. It’s great for young children to like to eat with their fingers and the ingredients are good sources of healthy fats, fibre and protein. Watkins suggests serving the “sushi” with Greek yoghurt on the side for dipping. A great option if your kids like to pick and choose to create their own meal (Photo: RamilF/Getty)) Baked oats If your children aren’t fans of porridge, this recipe is a good alternative for getting fibre and nutrient-rich oats into their diet. Tew explains that you mix the oats with “mashed banana, milk and an egg and bake in a dish with berries”, then cut them into squares and serve with Greek yoghurt or a drizzle of honey. They will keep for a few days and would also make a good after-school snack. Baked oats are a great alternative to porridge (Photo: DronG/Getty) Banana bread breakfast fingers Baking banana bread might be triggering for some of us after its popularity during lockdown, but Ludlam-Raine says it can make a “brilliant breakfast, particularly when prepared using wholemeal flour, mashed ripe bananas, eggs and yoghurt”. She suggests adding oats or ground seeds to “boost the fibre content”, and adds: “Serve a slice alongside some plain yoghurt and berries to create a more balanced meal.” Lambert also suggests serving it warm with a smooth nut butter on top. You can make this in advance, slice it and then freeze it for a quick weekday option. Adding some yoghurt and berries, or nut butter, can turn banana bread into a hearty breakfast (Photo: MOAimage/Getty) Overnight carrot cake oats “This is a fun alternative to traditional porridge and tastes a little like dessert,” says Ludlam-Raine. “Combine oats, milk, plain yoghurt, finely grated carrot, cinnamon and raisins, then refrigerate overnight. The oats provide fibre, the milk and yoghurt contribute protein and calcium, and the carrot and raisins add natural sweetness.” You could also add a nut butter or some ground seeds to add healthy fats to the mix. This is a great option for kids who prefer a cold breakfast. Cheesy beans on toast We might think of beans on toast as a comforting lunch or dinner choice but Lambert says they also make a nutritious and affordable breakfast option. “Beans provide plant-based protein and fibre, both of which can help contribute towards feelings of fullness, while wholegrain toast adds extra fibre and carbohydrates for energy. “Adding a little grated cheese provides additional protein and calcium, and you could serve some cherry tomatoes on the side for extra vegetables.”