A healthy breakfast sets the tone for the day, and understanding what makes a breakfast nutritious is essential for both parents and caregivers like au pairs.
A well-balanced morning meal fuels children with the energy and nutrients they need to grow, learn, and stay focused, making it vital for their overall well-being.
By communicating openly about healthy breakfast choices, parents and au pairs can ensure they are aligned in providing consistent, nourishing meals.
This creates a seamless morning routine that supports the child’s health and development.
How Can You Make Healthy Breakfast Recipes for Kids?
We all know that breakfast is ‘the most important meal of the day’ but this moment also has to be achievable as a parent or caregiver too.
Preparing a healthy breakfast doesn’t have to be time-consuming or stressful. With a bit of planning and a few nutritious ingredients on hand, you can create simple yet balanced meals that both fuel growing kids and fit into a busy morning routine.
This blog will help explain how you can make fast, healthy breakfasts in a manageable and most importantly, enjoyable way.
Cultural Differences: Nasi Goreng For Breakfast?
If you are an Indonesian au pair in the Netherlands for example, the kids might not be so used to eating Nasi goreng for breakfast. Perhaps for lunch or dinner instead!
If you are new to the family, where should you start for breakfast? With store bought pancakes? Or frozen waffles?
When preparing breakfast, try to avoid sugary cereals, processed pastries, juices and foods high in artificial colours and flavours.
These items can cause energy spikes and crashes, affecting a child’s focus and mood throughout the day.
Help! My Child Has An Allergy
What happens if you are looking for healthy breakfasts but you or your child have an allergy or eat gluten free?
Breakfast products like cereal, Greek yogurt, cheese, milk, eggs, peanut butter, nut butter and some fresh fruit like (straw)berries can unfortunately fall onto the red list. So, what can kids eat?
If you are an au pair, ensure that you have a dietary conversation with the parents.
To help you decipher the kitchen cupboard, luckily in the Netherlands most products are well labelled with pictogram icons to help give you some good ideas of what kids can and can’t eat.
Does the child have an EpiPen? Make sure it is close at all times as allergies can be seriously life threatening.
Why Are Healthy Breakfasts Important?
Perhaps you’re here searching for healthy breakfast ideas for kids, but let’s start with the basics.
In the morning, it’s essential to provide children with feel-good foods packed with nutritious whole ingredients.
Why? Because a balanced breakfast helps stabilize blood sugar, fuels the body, and boosts brain power.
This not only supports their physical growth but also helps them feel and perform their best, both in and outside of the classroom.
Mealtimes Are a Sensory Experience!
Children interact with food using their senses—sight, smell, taste, and texture—which plays a significant role in how they respond to new foods.
These sensory experiences can trigger both positive and negative reactions depending on the child’s comfort level with the food’s characteristics.
Research shows that children often need to be introduced to a new ingredient or dish several times, sometimes up to 10–15 exposures, before they feel comfortable tasting or accepting it.
This repetition helps them gradually familiarise themselves with the new food without feeling pressured.
To accommodate children’s sensory preferences, create a calm, predictable mealtime environment. This reduces distractions and overstimulation, allowing children to focus on their meal.
Establishing such routines ensures more enjoyable and successful mealtimes, helping them develop a healthy relationship with food over time.
Top 5 Nutritious Breakfast Ingredients Everyone Should Have in Their Kitchen
Have you ever heard of “The Wheel of Five“?
This is a practical guide developed by the Netherlands Nutrition Centre to provide nutritional advice. By following the Wheel of Five in your daily diet, you ensure your body receives all the essential nutrients needed for maintaining good health.
With just a few staple ingredients, you can easily prepare wholesome, kid-friendly breakfasts that are quick, nutritious, and tasty.
Where possible, I buy full-fat, local and organic foods. These provide essential nutrients without harmful additives while supporting sustainable farming practices which are better for our environment.
So, without further ado, here are my top five breakfast ingredients that my household absolutely can’t miss (and why) …
1. Oats
- Oats are a versatile, whole grain packed with fibre, which helps keep kids full and energized throughout the morning. They can be used in porridge, smoothies, or my favourite, gluten free banana pancakes!
2. Eggs
- Eggs are a rich source of protein, healthy fats, and essential vitamins like B12 and D. They cook quickly and can be prepared in various ways, making them a perfect go-to for busy mornings.
3. Greek Yogurt
- High in protein and probiotics, Greek yogurt is excellent for gut health and keeping kids full. It’s a great base for a quick breakfast bowl when topped with fruits, nuts, and honey or blended into a smoothy for an extra creamy texture. Yum!
4. Fresh or Frozen Fruit
- Whether fresh or frozen, fruits like berries, bananas, and apples are packed with vitamins, antioxidants, and all-important fibre. They add natural sweetness and colour to breakfast, making it both nutritious and visually appealing.
- Frozen fruits are perfect for smoothies, while fresh fruits can be added as a side to basically anything. Have you ever grated a pear and sprinkled it over porridge? Add a sprinkle of cinnamon and you can thank me later!
5. Whole Grain Bread or Wraps
- Whole grain bread is a healthy source of complex carbohydrates and fibre, providing slow-releasing energy for kids. It’s ideal for quick toast with avocado or peanut butter, or for making breakfast wraps with eggs and veggies.
These staple ingredients can be combined and adapted to create a variety of quick, healthy, and delicious breakfasts that kids will enjoy.
Feel Good Easy Breakfast!
Are you going into the colder months?
Many kids love a hot breakfast including eggs! Dare to think outside of the box! There are so many more options besides your good ol’ hard boiled eggs. Perhaps you could do some meal prep the evening before?
I love to whip up an egg muffin recipe with hidden veggies like grated cauliflower and full fat cheese. Come morning, you can just grab and go! Tip: Egg muffins freeze well for breakfasts on the run too!
Not An Egg Muffin Fan?
How do baked eggs with different toppings like feta cheese and wilted spinach sound? Or warm porridge topped with fresh berries, cinnamon and a dash of maple syrup (this recipe is gluten free too!).
My kids personally love creamy peanut butter and sliced bananas on whole grain toast.
These easy western breakfast ideas are a classic combo; packed with protein, healthy fat, important fibres, vitamin c, antioxidants and potassium to kick start the morning for the whole family.
Fun Tips And Tricks For A Tasty Breakfast!
Grocery shopping and cooking can be really fun to do together with your kids! Including them in the process helps their sense of belonging and supports their independence. Our favourite cookbook is by the “One Handed Cooks” do you know them?
Have you ever let the children set the table? Or have you ever given the children fifty euro cents to put in a little shopping trolly?
Most supermarkets have these for kids! Let the children roam around the supermarket with you holding a positive conversation about food while finding ingredients that kids love.
I was surprised what my kids added to their cart! Cream cheese, raisin buns with whole grains, bananas, spinach and chocolate milk… ok, the last item was not the healthiest but it’s all about the 80/20 rule, right?
My Favourite Fast Breakfast Recipe: Vegan Banana Pancakes
This recipe is packed with nutrient-dense ingredients like bananas, oats, and almond butter, which provide essential vitamins, fibre, and healthy fats.
The natural sweetness of the banana eliminates the need for added sugar, helping to maintain stable energy levels without sugar crashes.
The combination of oats and almond butter ensures a good balance of protein and fibre, keeping kids satisfied and energised throughout the morning.
Vegan Banana Oat Pancakes Recipe
Ingredients:
- 100g rolled oats
- 1 large ripe banana
- 2 tablespoons almond butter (about 30 g)
- 150 ml water
- 1 teaspoon baking powder
- A pinch of salt
- Olive oil for cooking
Method:
- Blend the Batter: In a blender, combine the rolled oats, banana, almond butter, and water. Add baking powder and a pinch of salt if desired. Blend until smooth and well combined. Let the batter sit for a few minutes to thicken.
- Preheat the Pan: Heat a non-stick frying pan over medium to high heat. Add a little olive oil to prevent sticking and for delicious crunchy edges.
- Cook the Pancakes: Pour about 2 tablespoons (or around 50 ml) of the batter per pancake into the pan. Cook for 2-3 minutes, or until bubbles start to form on the surface. Flip and cook for another 1-2 minutes, until golden brown.
- Serve: Serve the pancakes warm, topped with fresh fruit, extra almond butter, or a drizzle of maple syrup.
Enjoy your delicious vegan banana pancakes!
Fuelling Little Tummies Together: The Power of Healthy Breakfast Recipes for Kids!
Incorporating the perfect healthy breakfast into your child’s daily routine is a simple yet powerful way to start their day on the right foot.
Whether you’re a busy parent or an au pair, offering quick and nutritious options like cinnamon and pear porridge or egg muffins can make all the difference.
These meals not only provide essential vitamins and minerals but also establish lifelong healthy eating habits.
By working together to prioritize healthy breakfasts ideas, parents and au pairs can ensure kids have the energy and focus they need to thrive.