Healthy Breakfast Ideas for Families

by Erin Parkekh, Holistic Health Coach, Culinary Nutrition Expert

Getting in a wholesome breakfast is one of the biggest hurdles I see from my clients — not only for themselves but also for their family. The morning rush is no joke!

As with every meal, it’s important to have both protein and fat to keep blood sugar levels stable and prevent a mid-morning crash. Whole food carbohydrates (think fiber!) definitely have a place, but they need to be balanced out properly — a bowl of cereal just doesn’t cut it.

Sometimes (a lot of the time?) all we have is 5 minutes to grab and go. Which is why it’s so important to have a few super simple options available that fall within the perfect trifecta of protein + fat + fiber.

Here are a few of my 3-ingredient staples:

Eggs + Avocado + Berries

Sprouted toast + Nut/seed butter + Hemp hearts

Plain yogurt (full fat organic or plant-based) + Flax meal + Banana

I’ve never met a kid that doesn’t like a smoothie. But the problem is they’re usually loaded with way too much fruit and not enough protein, fiber, or fat to create a sustaining, nourishing meal.

My go-to smoothie formula:

1 large handful leafy greens (spinach, kale)

*To sneak in vegetables that aren’t green because let’s face it — some kids just won’t touch them. Try adding a few chunks of frozen zucchini or steamed, then frozen cauliflower.  They won’t change the color of the smoothie and make for a thick and creamy blend, allowing you to use less frozen fruit.

6-8 ounces liquid (raw coconut water, unsweetened nondairy milk, or no-fruit green juice)

*Volume depends on how thick/thin you like your smoothie

1-2 Tbs. healthy fat (nut/seed/coconut butter, chia seeds, hemp seeds, ground flax, avocado, raw coconut meat)

*Try a mix of several, such as 1 tablespoon nut butter and 1 tablespoon hemp seeds.

1/4 – 1/2 cup frozen organic fruit (berries, pineapple, mango, cherries, banana, etc.)

**Try to stick with low glycemic fruits such as berries. Only use up to 1/2 a banana per serving.

1/2-1 scoop plant-based protein powder (optional)

*Look for pea and hemp protein powders rather than ones with brown rice.

For some of my favorite smoothie combinations, check out my post here.

Breakfast doesn’t have to be eggs, oatmeal, yogurt, or toast. Heating up leftovers can be one of the easiest and most nutritious ways to start your day.

Have a small bowl of lentil soup, mix quinoa with a few roasted sweet potatoes and a dollop of hummus, or pair a piece of salmon / chicken with leftover greens or grain.

I usually prepare my breakfast the night (or even a few days) before.

For a smoothie, I’ll measure out the protein powder and nut butter into my blender to cut down on steps the next morning.

Or, I’ll make several servings of overnight oats or chia pudding. They’re great for families because once you make the base, everyone can personalize their own with different toppings — nuts, seeds, fruit, maybe even a few chocolate chips!

For a savory breakfast, frittatas are my go-to. I’ll take leftover veggies from dinner and add them as the base, then throw it in the oven as I’m doing dishes. It also makes a great lunch option with a handful of greens thrown on top.

I love a lazy weekend breakfast (or brunch) and taking the time to prepare a more thoughtful (but not difficult!) morning meal.

Shakshuka (Savory Baked Eggs)

Weekends are also great for getting a leg-up on meal prep.

Try making a batch of this Raspberry Chia Jam for topping toast or yogurt.

Or bake up a loaf of my favorite Buckwheat Banana Bread for a Monday morning treat. It’s delicious topped with almond butter for a dose of healthy fat.