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  • Northeast Wisconsin
  • September 2018
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Back-to-school breakfast ideas

It’s back-to-school time and along with that comes hectic mornings of getting the kids off to school. The thought of what to make for breakfast is the last thing on our minds. We can’t expect them to sit for several hours a day, alert and focused, if they’re riding the blood sugar roller coaster! That’s why it’s so important to provide them with a nutrient dense breakfast, not carb loading with cereals, bagels and waffles. Striving for an overall healthy balance of macronutrients (proteins, fats and carbs) to provide a steady stream of energy is something we should ALL aim for.

These breakfast ideas are quick and easy to prepare and can even be done ahead of time! Better yet, have your kids help with the process so they can eventually make them on their own and you can relax with a cup of coffee!

Yogurt and Granola Parfait

Note: Make sure to look at the sugar content of yogurt as it can have a lot of added sugar, high fructose corn syrup and other ingredients that aren’t nutritious. Plain Greek yogurt is your best option.

Ingredients:

1 cup plain Greek yogurt

3 tablespoons low sugar granola

¼ cup berries

Optional honey for sweetness

Optional flax, pumpkin or chia seeds for more crunch

Breakfast Tacos

Ingredients:

Scrambled eggs

Cheese

Breakfast sausage

Chopped up spinach

Tortilla

Instructions: Layer all ingredients into the tortilla and roll like a taco.

Breakfast Scrambled Egg Muffins

Ingredients:

1 cup ham, bacon or breakfast sausage cooked

1/2 cup baby spinach

1/4 teaspoon garlic powder

1/4 cup fresh mushrooms

2 tablespoons onion

1/4 cup red bell pepper

1/2 teaspoon seasoned salt

1 cup sharp cheddar cheese

Instructions: Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick cooking spray (the better you spray, the less it will stick!) or use thick muffin liners (such as high quality silicone liners).

In a large mixing bowl, beat eggs. Add in remaining ingredients and mix together. Scoop 1/3 cup of mixture into each muffin liner. Bake for 20-25 minutes or until the center of the muffin is completely cooked.

Avocado Toast

Ingredients:

Avocado

Salt

Splash of lemon juice

Instructions: Simply mash all ingredients together and spread on a piece of toast. You can add an egg on top for extra protein too!

Breakfast Salads

Ingredients:

Spinach, kale or other greens

Butter or ghee

2 eggs

Choice of meat: Sausage, bacon, ham or leftover burgers or brats

Instructions: Sasduté greens and add meat choice. Arrange as a salad.

Protein Overnight Oats

Ingredients:

1/2 cup rolled oats

3/4 cup unsweetened almond milk

2 tablespoons cocoa powder

1 teaspoon pure vanilla extract

1/4 teaspoon sea salt

1 serving of protein powder (look for a powder that has minimal ingredients, grass fed whey, and no artificial sweeteners)

Instructions: In a Mason jar, layer all ingredients, wet and dry together, cover and put in the refrigerator overnight. In the morning, mix all together. If you want to add a little sweetener, choose stevia, monk fruit, honey or maple syrup.

Grain-free, Gluten-free and Dairy-free Pancakes

Note: Makes 4 small pancakes

Ingredients:

1 banana mashed

2 eggs

1 tablespoon coconut flour

1 teaspoon vanilla

Instructions: Mash banana until lump free. Add eggs and mix with fork. Add coconut flour and vanilla, mix with the fork then let sit while the coconut flour thickens. Heat a frying pan with butter, and add some of the mixture to make 4 pancakes. Serve with bacon or breakfast sausage to complete this meal!

Katie Jackson

Katie Jackson, Nutrition Therapy Consultant and Certified Personal Trainer, is the owner of Foundational Nutrition in Appleton. She offers either local or remote consults. For more information, call 920-257-9964, email [email protected] or visit www.foundational-nutrition.com.

Website: foundational-nutrition.com
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