Easy Breakfasts for School Mornings
Research has shown a direct link between breakfast and child success in school. Eating breakfast significantly impacts cognitive function, reduces behavioral issues, improves focus, and many other benefits including maintaining mental health.
It’s a tough time of the day for some families though and the struggle for breakfast ideas is real. Rather than kids heading out the door without this crucial meal, try these ideas to get in the swing of making breakfast a regular meal in your home. These are certainly not the only quick and easy options to offer but they do give small shifts in perspective when it comes to what is out there, and what takes less time than we think to prepare.
If you like breakfast cereal:
Box cereal can be pretty expensive so it might not be a daily option and that is okay. When you do plan to have it available, opt for cereals with whole grains for the fiber and B vitamins they provide and with minimally added sugar to prevent your kiddo from crashing in the middle of class. Top with fresh fruit such as berries or sliced bananas.
Some cereal brands we like in my home:
Mama’s Best Raisin Bran - it’s an excellent source of iron
Cascadian Farm No Sugar Added Berry Mix - looove the dried berries in it
Barbara’s Shredded Wheat - for those texture babes out there, the milk slightly saturates the biscuit in the best way possible
If you need non dairy milk:
Soy milk is a fortified dairy free milk that can be matched 1:1 with dairy milk in terms of nutrient content. Opt for an unsweetened version.
Almond milk or oat milk are fine options. Choose an unsweetened version for these as well. Of note, these plant-based milks are not often fortified so are not major contributors of daily protein or vitamins and minerals.
If your kiddo is lactose intolerant:
There is a wide variety of lactose free milk options these days. You can usually find them next to regular cow’s milk in your favorite grocery store.
If you have an Instant Pot:
Making a large batch of oatmeal is a great way to have quick, easy breakfasts over the week. Opt to make it on a Sunday or Monday morning, plan to serve a bowl the same day, then cool and store for easy warm up in the coming week. Choose rolled oats or steel cut oats. The benefit of the instant pot is that it will cook the whole grains quickly and with hands-off effort. To serve, add a little brown sugar or (real) maple syrup plus some fresh fruit.
Suggestions:
Add dried fruit to cook with the oats. We particularly like cran-raisins or unsweetened dried cherries in our home. You could add dried apples, dried blueberries, dried currants, or any other assortment that is available in bulk at your favorite grocery. (Bulk is our friend here, you can buy just enough for what you plan to make and it can be far less expensive than pre-packaged dried fruit).
If you have young ones, plan to help them with the sweetener and fruit when serving. If you have older kids, do it for them at first while they watch to give a visual of how you make it, then let them heat their own breakfast on the days you want a little more coffee time :)
If you like eggs:
We love eggs at our house. They can be used in so many ways and take just 5 minutes to make.
An egg cooked over easy is self-saucing in its own lovely way. It can be served:
On a thick slice of crusty bread with olive oil, salt, pepper, and torn basil
On leftover plain pasta with olive oil, salt, and parmesan cheese
Over warmed leftover rice with shredded cheddar, salt, and garlic powder
Suggestions:
Anytime you make rice or pasta for dinner, make extra to have left over for breakfasts that week. Store it in the fridge separate from any sauces or seasoning so it can be used however you like.
If you prefer scrambled eggs:
Top them with cheddar cheese once cooked, then cover with a lid and remove from heat. The carry over heat will melt the cheese in less than a minute. While you wait for melted goodness, make some toast and top with butter and jam. Serve them together immediately.
Cheesy scrambled eggs can also be rolled up in a tortilla (I particularly love Stacey’s whole wheat tortillas - they can be found at Town & Country in the refrigerator section) with avocado slices, if you happen to have a ripe one ready to cut. At our house we top these breakfast wraps with a little hot sauce to brighten the eggs plus a bit of torn off cilantro if some happens to be available.
The best tips for easy and quick breakfasts:
Plan ahead and know what you have on hand. Checking what you have for the week before it even starts is the best way to have easy weekday mornings. It takes a little bit to get in the habit but once it’s there it takes only a minute to do a quick sweep of fridge and pantry inventory.
Having 2-3 options on hand for kids to choose from makes it a bit easier on the morning routine and isn’t overwhelming for kids when they have to make a decision (if you have a younger child, say 8yrs or less, just give them two options to choose from).
“You can have milk and cereal with fruit, an egg with cheese and rice, or some fruit and oatmeal. Which would you like?”We all have difficult mornings. If your child woke up feeling argumentative about breakfast, do your best to not react or veer from the choices. Use the same calm tone and repeat their options. It helps to sit down to eat with them too. Remember that children learn about eating habits from watching their parents or caregivers.
If feeding your child at breakfast or any meal has become a battle, consider reaching out to a registered dietitian at Northern Nutrition Group for support today. And if you might need some cooking tips to feel more confident, check out our cooking classes that are coming soon!
Finally, many Montanans are living below the poverty line and experience difficulty finding food for themselves and their families. If you are experiencing food insecurity and live in the Bozeman area, visit the Gallatin Valley Food Bank. It is free, confidential, and has a dedicated staff to assist you. If you live outside of the Gallatin area, visit the Montana Food Bank Network website for more information on available resources for you and your family.
Sources:
Adolphus, K., Lawton, C. L., & Dye, L. (2013, August 8). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in human neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC3737458/
Centers for Disease Control and Prevention. (2024, October 8). Skipping breakfast and academic grades, persistent feelings of sadness or hopelessness, and school connectedness among high school students - youth risk behavior survey, United States, 2023. Centers for Disease Control and Prevention. https://www.cdc.gov/mmwr/volumes/73/su/su7304a10.htm
The Satter Division of responsibility in feeding . Ellyn Satter Institute. (n.d.). https://www.ellynsatterinstitute.org/how-to-feed/division-of-responsibility/
Written by Patricia Kunz, RD, LN, CIEC
Patricia specializes in: Eating disorders, disordered eating patterns, intuitive eating, and general wellness.