Quick, Nourishing Breakfast Ideas

Breakfast is one of the most important meals of the day!

It’s called breakfast because you’re “breaking your fast” by eating a meal after the overnight period of fasting during sleep. Breakfast supplies your body and brain with the fuel they both need to start the day and helps regulate your body’s metabolism.

So, what should you eat for breakfast? A balanced breakfast should always include one serving of whole grains, one serving of dairy, and one serving of a fruit or vegetable. The addition of a protein-rich item will help keep you feeling fuller for longer and support muscle maintenance and growth.

You might find it difficult to prioritize time to eat during busy mornings when you’re rushing to get everyone ready for school and work, including yourself!

Try these tips and tricks to prepare quick and healthy breakfasts:

• Plan for your week by making a breakfast menu to follow.
• Grocery shop over the weekend and purchase items that are already prepped.
• Chop, mix, and measure ingredients so they’re ready to grab and cook.
• Cut fresh fruit the night before or use leftovers from dinner.
• Pre-make items you can refrigerate or freeze and just reheat each morning.

Ready to try some of our favorites? These Grow Fit®-inspired recipes can be made in less time than it takes to go through the drive-thru on the way to your destination. Encourage your kids to help too!

Yogurt & Granola Parfait (Serves 4)

Ingredients:

4 cups (32 oz.) Greek Yogurt (vanilla or fruit-flavored)
1 cup granola
1 cup peaches or strawberries, diced

Directions:

1. Set out four cups or bowls.
2. Layer ¼ cup yogurt, 1 Tbsp. granola, and 1 Tbsp. fruit of choice in each cup or bowl.
3. Repeat three times, finishing with a final layer of yogurt.
4. Sprinkle a touch of granola on top of each before serving.

This entire recipe is great for young assistants. Encourage them to help during each step to assemble the parfaits. Being involved may also increase their interest in eating them!

Avocado & Turkey Toast (Serves 2)

Ingredients:

2 pieces multigrain or whole wheat bread, toasted
4 oz. sliced turkey
1 small avocado
½ lemon, juiced
Pepper (to taste)

Directions:

1. Toast your bread.
2. For young assistants: Mash the avocado in a small bowl. Add the lemon juice and mix.
3. Spread the toast with the avocado mixture and top each with a couple of turkey slices.
4. If desired, sprinkle with a dash of pepper before serving.

Grab & Go Egg Muffins (Serves 12)

Ingredients:

12 eggs
2 cups shredded cheese (of your choice)
3 cups chopped veggies* (of your choice)
2 cups diced turkey sausage or Canadian bacon
3 small green onions, diced
Salt and pepper, to taste

*Suggested mix-ins include broccoli, peppers, onions, mushrooms, asparagus, or spinach.

Directions:

1. Preheat the oven to 375 degrees Fahrenheit. Spray a muffin tin with nonstick spray.
2. Cook meat as needed, then dice.
3. Break eggs into a pourable container. Beat until well combined.
4. For young assistants: Season the eggs with salt and pepper.
5. Layer meat, veggies, cheese, and green onions into the muffin tin.
6. Pour the eggs on top of each cup. Stir gently with a fork to combine the ingredients.
7. Bake for about 30 minutes until muffins have risen and are slightly browned.
8. Let the muffins cool for 15 to 20 minutes before removing from the tin.
9. Serve or store them in a large plastic container with a tight-fitting lid.

Pro Tip: Prepare these ahead of time and reheat them in the morning! Just pop each muffin into the microwave for about 30 to 45 seconds for an easy breakfast option.

Carrot Cake Overnight Oats (Serves 1)

Ingredients:

½ cup old-fashioned rolled oats
½ Tbsp. chia seeds
½ tsp. cinnamon
½ cup low-fat milk
¼ cup vanilla Greek yogurt
½ Tbsp. pure maple syrup
¼ cup grated carrots

Directions:

1. In a 16 oz. mason jar or another small container, mix the dry ingredients (oatmeal, chia seeds, and cinnamon).
2. Add the remaining ingredients to the oat mixture, including the carrots. Mix well.
3. Cover and refrigerate overnight.

Encourage young assistants to help with each step of this recipe too! Before serving, they might also enjoy topping their overnight oats with something fun and flavorful that adds more texture. We suggest raisins, chopped dates, or a swirl of cream cheese.