Whether you’re flying to nursery, playing together, or having an adventurous day with your kids, chances are you’re “all too familiar with the hectic morning rush hour… and the challenge of trying to provide a healthy breakfast for a lethargic and squirming toddler. Squirming toddler. While it’s tempting to take a drive-thru doughnut or a sugary cereal bar on the road, these foods don’t provide your child with the nutrients and energy your child need to have a great day. But don’t worry! You can prepare a healthy breakfast at home that your kids will love and can be put together quickly and easily. Seriously. Read on for an easy-to-make toddler breakfast trio that will make everyone’s morning (and day) better.
Simple toddler breakfast: portion sizes to know about
Before we delve into what to eat, let’s see how much to feed. Since toddlers have smaller bellies, they only need smaller portions. Giving your child the right portion sizes can make mealtimes less overwhelming. Bonus: Children often feel more comfortable trying new foods when appropriately sized food is served. If they want more, don’t worry… They’ll let you know! Let their belly guide it!
Serving size for toddlers
- Meat: 1 ounce, chopped
- Legumes: 3 tablespoons
- Vegetables: 1 to 2 tablespoons
- Fruit: 1 to 2 tablespoons
- Bread: 1/4 or 1/2 slice
- Dry cereal: 1/4 cup
- Cooked cereal: 4 tablespoons
- Plain yogurt: 1/3 cup
- Milk: 1/2 cup
Breakfast Quesadilla
Do you eat tortillas for breakfast? Yes, please! This product provides calcium (shredded cheese), iron (spinach), and plenty of B vitamins (whole wheat tortillas). To make it, spread the ingredients on one side of the halved tortilla, fold it, and microwave it for 15-30 seconds:
- 1/2 slice tortilla
- 1/4 cup shredded cheese
- Chopped spinach (1 tablespoon per year)
Fruit Pizza
This sweet breakfast is sure to be loved by the people. Start with fiber-rich whole-wheat pita bread and top it with protein-rich and filling cheese that will help keep your little one full. Finally, add chopped berries and peaches for an added antioxidant effect.
- 1/2 slice whole wheat pita
- 1/3 cup cottage cheese
- 1/4 cup chopped berries and peaches
Tot’ Pancake Breakfast
Ditch the boxed pancake mix and switch to this simple recipe: 1 egg, 1.5 cups milk, 3 teaspoons baking powder, 4 tablespoons melted unsalted butter, 3 teaspoons honey, 1/2 teaspoon cinnamon, and 1.5 cups white whole wheat flour. White whole wheat flour has as many health benefits as regular whole wheat flour, but it’s softer and easier to eat. (This recipe makes eight pancakes.) Freeze the excess! Spread a thin layer of nut butter on each pancake, which is filled with healthy fats. Add an unsweetened serving of applesauce for a boost of vitamin C, and your pancake breakfast is done!
- 1/2 pancake
- 1.5 teaspoons nut butter (spread thinly to prevent choking)
- 1/4 cup unsweetened applesauce
Morning parfait
Energize your child’s morning with this simple breakfast: all you need is layered oatmeal (healthy whole grains), plain yogurt (protein and calcium), and an orange, fruit and vegetable blend (vitamin A and fun colors).
- 1/4 cup oatmeal cereal
- 1/2 cup plain yogurt
- 1/8 cup chopped citrus
- Chopped steamed carrots (1 tablespoon per year)
Mixed Breakfast
Mixed dried fruits aren’t just snacks! Simply mix your choice of whole-grain cereals like popcorn, Cheerios, Kix, or Rice Chex with chopped dried fruit and crushed nuts. Chop the nuts into powder with a knife or chop them in a food processor. (Whole nuts are choking hazard and not suitable for children under 4 years of age.)
- 1/4 cup whole wheat cereal
- 1/8 cup chopped cashews
- 1/4 cup chopped dried cranberries
Eggs Ocado
Lightly toast 100% whole wheat bread and top with avocado puree – it’s a great brain booster. (If your child likes it, just put the avocado cut on the side.) Serve with iron-rich hard-boiled eggs. When both the white and yellow parts are hardened, you know that it is fully cooked.
- ½ 100% whole wheat bread, lightly toasted
- 1/2 hard-boiled egg
- 1/4 cup avocado puree or diced
“English” Breakfast
This open breakfast sandwich is sure to make your little one smile. Spread a layer of whipped cream cheese (protein and calcium) on a fiber-rich whole-wheat English muffin, then top with thinly sliced potassium-rich bananas. You can even add a little honey as a garnish. (Honey is only suitable for children over 1 year old.)
- ½ 100% whole wheat English muffins
- 1 tablespoon whipped cream cheese
- 1/2 banana, thinly sliced
French Toast
Cut the 100% whole wheat bread into strips and add the egg and milk mixture before cooking. (To heat from freezing, microwave for 90 seconds.) Pair the sticks with chopped turkey sausages for plenty of protein, and serve with roasted diced sweet potatoes rich in vitamin A, vitamin C, and manganese. Dice the sweet potatoes ahead of time and bake them at a temperature of 425 degrees Fahrenheit for 30 minutes.
- 1/2 slice whole wheat French toast, cut into strips
- 1 turkey sausage, cut into small pieces
- Diced sweet potatoes (1 tablespoon per year)
Veggie Eggy Breakfast
Thanks to the secret ingredient (quinoa!) This vegan egg breakfast is packed with essential amino acids and fiber. In addition, eggs also contain choline, which is very helpful for children’s brain development… And this stir-fry mix is a great carrier for broccoli that’s rich in fiber, iron, and vitamin C! Simply toss the prepared quinoa and broccoli into the stir-fry.
- 4 tablespoons cooked quinoa
- 1/2 scrambled egg
- Cooked broccoli, chopped (one tablespoon per year)
Oat of This World Oatmeal
Nutrient-dense and affordable oatmeal is an excellent source of fiber and is great for your child’s heart health. Add some pears for sweetness, fiber, and vitamin C. Place all the ingredients together in the microwave and heat for about 90 seconds.
- 4 tablespoons instant oats
- 1/2 cup unsweetened soy milk
- 1/2 pear, diced
- A pinch of cinnamon