Starting the day off with a complete and balanced meal sets the tone for the rest of the day. But coming up with a variety of nutritious breakfast ideas that are also delicious, healthy, and easy can be difficult. So make sure your kiddo gets off on the right foot with the ideas in this article.

The Importance of Good Nutrition

Every morning of my childhood, my mom made us breakfast. They were simple, hearty, and heavy on the protein. A waffle with peanut butter, scrambled eggs with bacon, and pancakes with sausage. If I had to choose one word that my mom has said more than any other, it’s “protein.” I mean, sure, she said, “I love you” all the time, but not as often as she said, “How about some protein.” 

She had good reason to hammer this word into our psyches. Protein plays a vital role in your health and is a building block to many bodily systems. Protein is made up of 20 amino acids and the body can only produce 11. The rest must come from food. 

In addition to protein, there are other essential nutrients that teenagers need. Adolescence is a time of tremendous growth and development, so they must have good nutrition and plenty of calories. This is especially for your teen athletes. The macronutrients protein, fat, and carbs are needed in large quantities and are crucial, especially for growing bodies. Your teen can easily become deficient in micronutrients or vitamins and minerals, like iron and vitamin D. 

Components of a Good Breakfast 

Filling

The most important meal of the day should be hearty enough to stick with your kiddo throughout the morning and into the afternoon. Lunch times vary widely at middle and high school, but making sure that your teen has a filling breakfast can help carry them throughout the day. 

Tasty

I mean… duh. If it’s not good or they don’t like it, the likelihood of it being consumed is low. I don’t endorse short-order cooking, but I do think that it’s important to know what your child prefers. It will make busy mornings that much easier. 

Nutrient-Rich

Breakfast is a great way to pack a healthy punch and make sure your teenager is getting all of the important stuff like healthy fats, calcium, and vitamin C. 

55 Quick and Easy Healthy Breakfast Ideas for Teens

If you need some morning inspo or need a few more ideas to add to your rotation, I give you the Mother of all breakfast lists! 

Easy Peasy Breakfast Ideas

Sometimes you’re in a pinch or don’t have anything premade. In these moments, you just need something quick. Here are some of my favorite easy breakfast ideas.

1. Cereal with add-ons: Start with a high-fiber, whole grain cereal as your base. Then pile on fresh fruit, nuts, and seeds.

2. Yogurt and granola: A few scoops of your favorite high-protein yogurt topped with berries, granola, nuts, or whole-grain cereal.

3. Banana and peanut butter: You can cut it in half and spread peanut, nut, or seed butter onto the two halves (you can even top with raisins) or pile the ingredients on toast. 

4. Granola bar: Have some protein or granola bars on hand for those crazy mornings when you’re in a rush. Add a piece of fruit for a balanced breakfast. 

5. Banana split: This is my new favorite thing… a healthy way to have a banana split for breakfast. You cut a banana lengthwise, add a couple of scoops of greek yogurt, drizzle on nut butter (almond butter is so yummy here), and top with fresh berries, granola, and nuts.

6. Eggs and toast: Fry up or scramble a couple of eggs and butter some toast. If you have time, add bacon or sausage for extra protein. 

7. Bagel and cream cheese: You know what to do here. 

Wraps & Sandwiches

Breakfast burritos and egg sandwiches can be a great way to pack lots of nutrition and flavor. All of these can be made ahead of time, wrapped in foil, and stored in the freezer. When you’re ready, grab them and toss them in the toaster oven for a hot breakfast. These breakfast ideas are also perfect on the go!

Wrap it up or stack it up, breakfast burritos and sandwiches are a great option for your teenager before heading off school. 

8. Basic burrito: Wrap up scrambled eggs, shredded cheese, either ham, sausage, or bacon in a warm tortilla.

9. Anything but basic burrito: This recipe has ham and eggs, but plenty of other delicious ingredients to pack a punch. 

10. Burrito with a kick: These spicy breakfast burritos incorporate chorizo for tons of flavor and spice. 

11. Vegetarian burritos: This no-meat version relies on potatoes, beans, and eggs in addition to fresh veggies and herbs for those mornings you’d rather skip the sausage.  

12. Egg sandwich: The simplest version of an egg sandwich might just be a fried egg and cheese on a toasted english muffin. 

13. Bacon, egg, and cheese: There’s something about adding bacon that makes everything better. Probably because it’s bacon. 

14. Bacon, egg, and cheese but on a biscuit: If you want to seriously up your breakfast sammy game, slap it all on a buttery biscuit. Feel free to sub in turkey bacon or sausage patties.

15. Bagel breakfast sandwich: Your teen might prefer a bagel sandwich… I mean, an everything bagel sometimes just hits the spot. Add avocado and arugula for a fancy and delicious twist.

Smoothies (aka, breakfast ideas to go!)

A breakfast smoothie might be the best way to get just about everything you need. It’s a delicious, quick breakfast that your teenager can drink quickly or even take in the car. 

16. Kate’s fave: My daughter Kate has a smoothie every morning. It’s simple, quick, and nutritious: One banana, one cup of frozen fruit (we use mixed berries), one cup of almond milk, and a handful of spinach.

17. Green smoothies: This collection of recipes will help you incorporate more leafy greens into your teenager’s diet.

18. Chocolate and peanut butter smoothie: This is a simple recipe with just a few ingredients. And if your teenager can be picky about flavors or fruit, this might be a good option. You can always sneak in a little spinach… they’ll never know! 

19. Fruit smoothie: Here’s a smoothie recipe packed with fresh fruit, yogurt, and juice. Feel free to sub in your kid’s favorite fruit for maximum morning appreciation. 

20. Pumpkin pie vibes: If you have a pumpkin pie lover, this could be a fun option. 

Break an Egg

Eggs are a great source of protein and vital nutrients, making them an ideal breakfast food. 

21. Hard-boiled eggs: Make a large batch at a time so you have plenty on hand. These are great to grab on busy days. 

22. Egg muffins: This popular, quick breakfast item is a hit because you can make them ahead of time, adapt them to include your favorite ingredients, and they’re healthy. 

23. Omelets: Not much is better than an omelet filled with gooey cheese. You can add just about anything from sauteed vegetables to Canadian bacon, making them an easy crowd-pleaser. 

24. Scrambles: The omelet’s trashy cousin (and my personal favorite), the egg scramble. Throw whatever veggies you have on hand in a pan, cook them up, pour in your eggs, and add cheese. Perfection. 

25. Breakfast nachos: This unique idea is a fun way for your teen to start their day. Cheese, bacon, and eggs come together on homemade tortilla chips for a breakfast win. 

26. Put an egg on it: When it doubt, put an egg on it. Toast, hashbrowns, those roasted veggies from last night… all better with a fried egg on top. 

Breakfast Bowls, Parfaits, and Puddings

Fun, healthy ways to start your day… these breakfast ideas are as beautiful as they are delicious!

27. Smoothie bowl: Smoothie bowls are a little thicker than a smoothie, poured into a bowl, and topped with things like granola, nuts, and sliced bananas. 

28. Acai bowl: This popular smoothie bowl incorporates plenty of nutrient-rich fruit for a delicious breakfast that you can top with all your faves. 

29. Yogurt parfait: Layer creamy yogurt, fresh fruit, and granola for a beautiful and tasty breakfast.

30. Cottage cheese parfait: Instead of yogurt, use cottage cheese instead. 

31. Chia pudding: This is a great meal prep idea for Sunday night. There are a lot of recipes out there, but I combine equal parts almond milk and yogurt in a mason jar with a little maple syrup. Pour in ⅓ cup of chia seeds, a dash of salt, and mix well. Let it chill for a few hours or overnight. It’s like dessert for breakfast. 

32. A savory bowl: Breakfast hash with potatoes, vegetables, and sausage topped with an egg might be just your kid’s favorite morning meal.  

Sweet Tooth 

Whether you have a child who has a sweet tooth or loves a hot breakfast, these are great options for the whole family.

33. Frozen waffles or pancakes: The morning rush is real. For those days when you need something quick and wholesome, keep your favorite brands in your freezer for a fast breakfast option. 

34. Buttermilk pancakes: These homemade buttermilk pancakes come together quickly and come out perfectly. Great for mornings when you have a little more time and perfect weekends. 

35. Whole wheat pancakes: For a whole grain version, you can make them whole wheat. 

36. Belgian waffles: Pulling out the waffle iron can make a regular school day feel special.

37. Dutch Baby pancake: For the home chef, this is a deliciously fun recipe that will delight your teenagers. 

38. French toast: Thick slices of bread dunked in an egg mixture, fried, and slathered in syrup. I can already hear teenagers hollering, “Yes, please!” 

Oats 

Rolled oats might be the most versatile breakfast food out there. You can boil them, soak them overnight, and make them into bars and balls. It’s a bonus that they’re made from whole grains and so good for you.

39. Oatmeal: Whether they’re the quick cook, old fashioned, or instant variety, good ol’ oatmeal is a hearty way to start your day. Bonus: you can top them with just about anything that your kid craves. 

40. Slowcooker steel cut oats: Let your crockpot do the work while you’re sleeping and wake up to a hot breakfast already made. 

41. Overnight oats: Overnight oats are one of my favorite healthy breakfast ideas because you can make them in batches ahead of time, they meet many of your teen’s nutritional needs, and you can make them in multiple varieties.   

42: Homemade granola: Make your own with simple ingredients. Your child can eat it plain or use it as a topping. 

43. Homemade granola bars: Making granola bars is an easy and healthier option than the store-bought version. 

44. Our favorite energy bites: I’ve been making a version of these protein bites for well over a decade. They’re a great choice, especially for a picky breakfast eater or young athlete. They’re packed with protein and whole grains and taste great. 

Toast 

Start with whole grain bread and add the toppings of your choice. This is a great choice when you don’t have much time or haven’t prepped anything ahead. 

45. Avocado toast: Creamy avocado atop toasted whole grain has become a breakfast staple. Add a fried egg, crushed red pepper, or everything bagel spice… so many options. 

46. Cottage cheese: Once you spread cottage cheese on a slice of toast, your options are endless. Go for something sweet, like fruit and honey, or make it savory with veggies and an egg. 

47. Nut butter toast: Toast and peanut butter with banana is one of my favorite simple breakfast ideas. You can sub out any nut or seed butter and your child’s favorite fruit. It’s an easy balanced breakfast ready in a couple of minutes.

48. Cheese toast: You can pop toasted bread and cheese slices in the broiler or you can kick it up a notch if you have a few extra minutes. 

49. Cinnamon toast: Buttered toast sprinkled with cinnamon sugar is a deliciously nostalgic comfort food that your teen will love. 

Something Baked

So many benefits of baking something ahead and chief among them is saving time. Muffins can be made days in advance and stored in Tupperware or freezer; casseroles can usually be made the night before and popped in the over the next morning. 

50. Muffins: So many options, from lemon poppyseed to blueberry. These morning glory bran muffins are a great choice for a healthy start… basically trail mix in a muffin.

51. Our favorite pumpkin muffins: with chocolate chips: I start making these in the fall and keep it up throughout the winter. This is Kate’s go-to breakfast these days, along with a smoothie. 

52. Egg casserole: I love an egg casserole. You can stuff in so many things and bake it up to a cheesy perfection. There are a million varieties (also fun). This sausage and greens casserole is especially delicious. 

53. French toast casserole: The sweet version of a breakfast casserole is all the delicious parts of french toast baked to perfection. 

54. Coffee cake: I mean, this is basically dessert for breakfast. But isn’t that the best part? For special occasions or just because your teenager will love the treat. 

55. Monkey bread: Sweet and salty, caramelly, pull-apart bread is a decadent breakfast that  you can pair with eggs and fruit.