Breakfast for Teens [Best Ideas to Start the Day]
Looking for some fresh, tasty and healthy breakfast ideas to switch up your morning routine? Discover that breakfast for teens doesn’t have to be bland, boring or skipped.
Teens who eat breakfast have improved mental concentration, higher ability to participate in physical activity and better overall well being. (1)
In fact, when you eat breakfast, you generally eat better throughout the day and eat more foods high in fiber and antioxidants with anti inflammatory benefits. (2)
Since breakfast is one of the most important meals for teens, you’ll want to make it easy to eat breakfast.
Whether you’re in a rush to catch the bus or have some extra time to spare, we’ve gathered some quick, tasty and healthy breakfast ideas that will keep you fueled and focused throughout the day.
From smoothie bowls to breakfast burritos, these meal ideas are perfect for any teen looking to start their day with a delicious, nutritious and filling meal.
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Building blocks for breakfast for teens
To build an ideal, healthy and filling breakfast include high fiber complex carbohydrates, moderate protein, color (fruits and vegetable) and healthy fat.
Eating a balanced breakfast means you’ll get the calcium, vitamins and minerals you need as a growing teen.
Choose grains like oats and quinoa, seeds-flax and chia, nuts – walnuts and almonds, dark red, antioxidant rich berries and protein from eggs and yogurt.
When you eat meal combinations with 20-25 grams of protein and complex carbs you’ll feel full through mid morning. (3)
Your blood sugar levels will also stay steady so that you can focus on school, activities and friends, not feelings of hunger.
Some essential breakfasts all teens should know how to make are scrambled or fried eggs, pancakes, oatmeal, cereal and milk, toast with peanut butter and yogurt, granola and fruit parfait.
25 grab and go easy breakfast ideas
Pack your breakfast the night before in a bento box or resuable jar, cup or container. This will help make your breakfast a breeze as you’re running out the door.
Here are some easy take and go breakfast ideas.
- Low fat greek yogurt with high fiber granola and blueberries
- Peanut butter and banana sandwich on whole wheat bread
- Breakfast smoothie with spinach, banana and protein powder
- Hard-boiled eggs with whole-grain crackers and sliced apples
- Overnight oats with chia seeds, almond milk and mixed berries
- Whole wheat bagel spread with nut butter and topped with apple slices
- Blueberry protein muffins and banana
- Protein shake with frozen berries and almond milk
- Veggie and hummus wrap with a side of baby carrots
- Chia seed pudding with mango and coconut flakes
- Cottage cheese, fruit and pretzels
- Cold pizza and banana
- Turkey sandwich on whole wheat bread, side of fruit
- Instant oatmeal cup topped with dried fruit and nuts
- Egg muffins with spinach, mushrooms, and feta cheese
- Breakfast quiche with diced ham, broccoli, and cheese
- Baked oatmeal with mixed berries and chopped nuts
- Breakfast casserole with turkey sausage, peppers, and onions
- Mini frittatas with diced tomatoes, basil, and mozzarella cheese
- Banana bread with chopped walnuts and low fat greek yogurt
- String cheese, crackers, apple slices and hard boiled egg
- Breakfast trail mix with almonds, dried cranberries, and whole grain cereal
- Baked oatmeal bars with diced apple and chopped walnuts
- Energy balls with oats, peanut butter, and diced apple
- Gluten free protein bar and pear
Heat and eat breakfast options
During the morning rush, you might have time to heat up a pre made breakfast. You can buy pre made breakfast bowls, burritos, pancakes, egg sandwiches and more.
Or, you can do some meal prep on the weekend and make your own.
In just minutes you can have a hot breakfast that you can heat and eat:
- Quesadilla with scrambled eggs, cheese, and diced bell pepper
- Breakfast bowl with quinoa, roasted sweet potato, kale and scrambled eggs
- Burrito with scrambled eggs, black beans and salsa
- Sausage and egg breakfast sandwiches on whole-grain English muffins
- Toaster pancake bites with nut butter and banana
- Kodiak cakes © with low fat greek yogurt and sliced strawberries
- Dinner leftovers from last night’s meal
Additional breakfast ideas for anytime
Some mornings, especially weekends, you may have time to make a breakfast favorite. Or you can use these ideas to meal prep and have these ready for grab and go.
Smoothies are a crowd favorite since they can be used for grab and go options or when you have extra time.
- Whole wheat bagel toasted with an apple and almond butter
- Whole grain toast with banana and peanut butter
- Green smoothie with spinach, banana and vanilla protein powder
- Avocado toast with a sliced hard boiled egg and tomatoes
- Breakfast sandwich with turkey sausage, whole-grain English muffin and sliced avocado
- Peanut butter and banana roll-up with a side of baby carrots
- Egg muffins with spinach, feta and whole-grain toast
- Breakfast quinoa with pecans, raisins and sliced apple
- Chocolate protein shake with frozen banana, almond milk and spinach
- Sweet potato toast with almond butter and sliced banana
- Berry protein smoothie with Greek yogurt and almond milk
- Almond flour pancakes with sliced peaches and plant based bacon
- Breakfast quesadilla with scrambled eggs, black beans and diced bell pepper
- Turkey sausage and egg muffins with a banana
- Mango banana smoothie with vanilla protein powder and spinach.
- Breakfast bagel sandwich with lean turkey bacon, fried egg and tomato
- Pancakes with chocolate chips, strawberries and plant based sausage
Breakfast is one of the most important meals for teens, especially teen athletes who need fuel for energy for their sport.
Build breakfast into your sports nutrition performance plan so that you can optimize your energy stores and perform at your best.
What’s your favorite breakfast food?
Steph Magill, MS, RD, CD, FAND has over 20 years in public health and nutrition experience. As a performance nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.