Top 30+ Easy And Healthy Breakfast Ideas For Teens

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Healthy breakfast ideas for teens can motivate them to start their day healthy. This is important because studies show that 20-30 percent of teenagers skip their breakfast knowingly (1). Frequently missing breakfast could reduce cognitiveⁱThe ability to think, reason, and remember by learning, comprehending, and processing information and academic performance as they will be low on energy (2) (3). Parents can motivate their teens to eat a nutritious breakfast by preparing appealing and delicious dishes and adding variety such as fruits, vegetables, and dairy. Our post offers quick-to-serve options and easy-to-make recipes to give your teen a satisfying and healthy breakfast. Keep scrolling.

Parents can help motivate their teens to eat a nutritious breakfast by preparing appealing and delicious breakfast choices and adding variety such as fruits, vegetables, and dairy. Remarkably, per the statistics posted by the Centers for Disease Control and Prevention, from 2015 to 2018, over 75.3% of children and adolescents aged two to 19 included fruit daily, while over 90% of the same age group consumed vegetables daily. Our post offers quick-to-serve options and easy-to-make recipes to give your teen a satisfying and healthy breakfast. Keep scrolling.

Involving Teens In Breakfast Preparation

Teens can be picky eaters, but having them involved in breakfast preparation can encourage healthy eating (4). Here are some practical tips to motivate teens to prepare a nutritious breakfast.

• Let them choose the menu or provide them with multiple options to choose from.
• Decide on easy-to-make and quick breakfast recipes on weekdays when they have schools.
• If there are siblings, assign different tasks, such as measuring ingredients, washing fruits and vegetables, and chopping.
• Create opportunities to experiment and be creative with food on weekends.
• Tell them the nutritional value and benefits of the ingredients.
• Be patient and praise their efforts.

31 Healthy Breakfast Recipes For Teens

All these recipes are rich in essential nutrients, including protein, fiber, vitamins, and healthy fats. In addition to promoting healthy growth and development, these breakfast dishes will keep them satiated and energized all day.

Egg-Based Breakfasts

Teens have a higher protein requirement due to their rapid growth and development. Adolescent boys and girls aged 14 to 18 need 52g and 42g of protein daily, respectively (5). These egg-based breakfast dishes can effectively contribute to these needs while offering them other vital nutrients, such as calcium and iron.

1. Deviled egg with toast

You will need

• 2 whole-grain bread slices (toasted)
• 2 hard-boiled eggs
• ½ cup Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp mustard sauce
• ½ tbsp garlic powder
• ½ cup parsley (freshly chopped)
• 1 tbsp herbs mix
• Salt and pepper powder, to taste

How to

1. Slice the boiled eggs into two halves, place the egg whites on a plate, and scoop the yolks out into a small mixing bowl.
2. Add Greek yogurt, lemon juice, mustard sauce, garlic powder, salt, and pepper to the yolk and make a smooth paste by mixing everything with a fork.
3. Fill the egg whites with the salty, tangy yolk mix.
4. Serve with toasted whole-grain bread and a cup of fruit and nut yogurt.

2. Ham and egg cups

You will need

• 3 thin slices of ham
• ¼ cup shredded Gruyere cheese
• 3 large eggs
• 1 tbsp milk
• 3 leaves fresh basil leaves
• ½ tbsp chopped fresh chives
• Salt
• Ground black pepper (for seasoning)

How to

1. Preheat your oven to 350°F (175°C). Grease the muffin cups with cooking spray or butter.
2. Line each muffin cup with a slice of ham, pressing gently to create a cup shape.
3. Crack one egg into each ham cup. Add milk, basil, chives, salt, and pepper and whisk to avoid lumps.
4. Pour the mixture into the muffin cups.
5. Bake in the preheated oven until set, 20 to 25 minutes.
6. Once cooked, remove the ham and egg cups from the muffin cups using a spoon or spatula. Serve them warm as they are or with a side of toast or fresh fruit.

3. Scrambled eggs with tomato

You will need

• 2 tbsp olive oil or butter
• 2 large eggs, beaten
• 2 tomatoes, finely chopped
• 1 ½ tbsp sugar
• salt to taste
• 1 tbsp soy sauce
• Fresh herbs for seasoning

How to

1. Crack the eggs into a bowl and whisk until well combined. Season with a pinch of salt and pepper. Set aside.
2. Heat the olive oil or butter in a non-stick skillet over medium heat.
3. Add the diced tomatoes and cook for another 2-3 minutes until they soften.
4. Reduce the heat to medium-low. Add the beaten eggs and tomatoes to the skillet and continue to cook, stirring occasionally, until the eggs are cooked to your desired consistency.
5. Remove the skillet from heat when the eggs are a bit runny, as they will continue to cook from residual heat. Sprinkle with fresh herbs if desired. Serve immediately.

4. Egg salad sandwich

You will need

• 2 rye bread slices
• 2 hard-boiled eggs
• 2 tbsp Greek yogurt (or mayonnaise)
• 1 tbsp mustard sauce
• 1 stalk celery (roughly chopped)
• ¼ cup yellow onion (minced)
• Handful of lettuce
• ½ tsp fresh lemon juice
• Salt and pepper powder (to taste)

How to

1. Put the boiled eggs in a mixing bowl and crumble them using a fork.
2. Add yogurt, mustard sauce, salt, pepper, celery, onion, and lemon juice to the eggs and mix thoroughly.
3. Lightly toast the bread slices over a pan and transfer them onto the serving plate.
4. Place some lettuce on one piece of toast, top it with the egg salad mixture, and place the second piece of toast on the top to make a sandwich.
5. Serve right away with some baked sweet potato chips and a glass of milkshake.

5. Hash brown egg cups

You will need

• 3 cups frozen shredded hash brown potatoes
• 3 tbsp butter
• 1/8 tbsp salt
• 1/8 tbsp freshly ground black pepper
• 2 cups shredded cheese
• 6 large eggs, lightly beaten
• 1/4 cup chopped red bell pepper
• 1/4 tbsp crushed red pepper (optional)
• 6 slices bacon, crisp-cooked and chopped
• Chopped fresh chives or parsley (for garnishing)

How to

1. Preheat your oven to 400°F (200°C). Lightly spray a 12-cup muffin tin with cooking spray.
2. In a large bowl, combine the thawed hash browns, shredded cheddar cheese, and diced bacon or ham if using. Mix well.
3. Evenly divide the hash brown mixture among the 12 muffin cups and bake them in the preheated oven for 15-20 minutes or until the edges are golden brown and crispy.
4. Remove the muffin tin from the oven. Carefully crack one egg into each hash brown cup. Return the muffin tin to the oven and bake for an additional 12-15 minutes.
5. Once done, remove the hash brown egg cups from the oven and let them cool for a few minutes. Use a knife to loosen the edges and gently lift them out of the muffin tin. Garnish with chopped fresh parsley or chives if desired.

6. Egg breakfast muffin

You will need

• 6 large eggs
• 1/4 cup milk (optional for fluffier muffins)
• 1/2 cup shredded cheese (cheddar, mozzarella, or your choice)
• 1/2 cup diced vegetables (bell peppers, spinach, onions, tomatoes, etc.)
• 1/4 cup cooked and crumbled bacon or sausage
• 1 pinch onion powder
• 1 pinch garlic powder
• Salt and pepper to taste
• Cooking spray or muffin liners

How to

1. Preheat your oven to 350°F (175°C). Grease a muffin tin with cooking spray. Alternatively, line them with muffin liners.
2. In a bowl, whisk eggs and milk. Season with salt and pepper.
3. Stir in the shredded cheese and diced vegetables. Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
4. Bake in the oven for 20-25 minutes or until the egg muffins are set.
5. Allow the egg muffins to cool in the tin for a few minutes before removing.

7. Rice cakes with egg and avocado

You will need

• 2 rice cakes
• ½ avocado (cored and sliced)
• 2 hard-boiled eggs (sliced into halves)
• ½ cup sprouts (cooked)
• 2 tbsp fresh parsley (chopped)
• 1 tbsp fresh lemon juice
• 1 tbsp dried oregano
• Salt and pepper powder, to taste

How to

1. Mash eggs in a bowl. Add salt, pepper, oregano, parsley, lemon juice, and sprouts, and mix everything well.
2. Put two thin slices of avocado on each rice cake and top it with the egg mixture.
3. Serve right away with a milkshake or smoothie of your choice.

Oats And Grains

Oats and other grains are rich in fiber that can help improve gut health. They also provide several essential nutrients and complex carbohydrates that can keep a teen satiated for longer (6).

8. Quick oatmeal

You will need

• 1 cup rolled oats
• 3 cups unsweetened almond milk
• 1 cup banana (mashed)
• 1 tbsp seeds and nuts trail mix
• 2 tbsp mixed nuts
• ½ tbsp vanilla bean paste
• ½ tbsp fine cinnamon powder

How to

1. Put all the ingredients in a saucepan and cook on medium-high heat.
2. As soon as the mix boils, turn down the heat to low and cook it with constant stirring for about five minutes or until it thickens.
3. Once you attain the desired consistency, remove the pan from the heat, transfer the oatmeal into a serving bowl, and serve hot.
4. You can even serve this oatmeal recipe warm, and cold, topped with mango and apple, and different spices like cardamom to enhance the taste.

Quick fact

An oatmeal breakfast has been shown to reduce hunger cravings for longer, keeping teens satiated until their next meal (7).

9. Fruit-loaded baked oatmeal

You will need:

• 2 cups rolled oats
• 2 cups almond or soy milk
• ½ cup egg whites
• 1 tbsp melted margarineⁱA product similar to butter but softer and typically made from vegetable oils
• ½ tbsp cinnamon
• 1 tbsp baking powder
• 2 cups mixed fruits (sliced apples, pears, strawberries, and cherries)
• 2 tbsp seeds and nuts mix
• Cooking spray

How to

1. Preheat the oven to 350°F (176°C).
2. Mix milk, egg whites, margarine, and cinnamon in a small mixing bowl and keep it aside.
3. Put oats and baking powder in a large bowl, pour the above mixture, and mix well.
4. Add mixed fruits and the seeds and nuts mix. Mix well.
5. Coat a baking tray with cooking spray, spread the mixture on it, and bake for 30 to 40 minutes or until the top is firm.
6. Transfer onto a serving plate/bowl and serve while still warm. You can sprinkle some seeds and nuts on the top.

Mary Sabat, a nutritionist and ACE-certified personal trainer from Alpharetta, Georgia, says, “A bowl of oatmeal with fresh berries, a boiled egg, and some nut butter would provide a good mix of protein, carbs, and healthy fats. Another great idea for breakfast for teens is a balanced protein shake with fruit and chia seeds added.”

10. Seeds and nuts oats cookies

You will need

• 100g rolled oats
• 2 bananas (mashed)
• 30g dark chocolate chips
• 25g raisins
• 25g walnuts and almonds
• 15g seeds mix

How to

1. Preheat the oven to 320°F (160°C) and line a cookie tray with parchment paper.
2. Roast and grind the oats in a grinder until you get a fine powder and transfer it into a bowl.
3. Mix bananas, chocolate chips, raisins, almonds, walnuts, and seeds (sunflower, chia, sesame, pumpkin) mix in the oats powder.
4. Make round balls with the oats mix and place them in the cookie tray. Flatten each cookie with the back of the spoon and bake for 12 to 15 minutes.
5. Once done, serve the cookies with milk, milkshake, or smoothie.
6. Store the remaining cookies in an airtight container for no more than two to three days.

11. Granola bar

You will need:

• 1 cup oatmeal
• ½ cup roasted almonds (chopped)
• ½ cup coconut (shredded)
• 2 tbsp roasted flax seeds
• 2 tbsp toasted sesame seeds
• 2 tbsp unsalted butter
• 1 cup brown sugar
• 1 tbsp Kosher saltⁱA salt that contains sodium chloride as the only constituent, unlike other salts containing additives such as iodine and minerals
• 1 cup dried fruits (chopped raisins, blueberries, dates, cranberries, and apricots)

How to

1. Preheat the oven to 325°F (162°C) and line a baking tray with parchment paper.
2. Mix the oatmeal, coconut, and almonds in a mixing bowl, transfer the mix to the baking tray, and bake for about 12 minutes.
3. Transfer the baked oatmeal mix into a bowl and add flax seeds.
4. Keep a saucepan over medium heat, add butter, brown sugar, salt, honey, and vanilla, and let the mixture bubble.
5. Add baked oatmeal mix and dried fruits to the saucepan while constantly stirring and mixing everything.
6. After two to three minutes, pour the mix into the baking dish, spread it evenly, and bake for around 25 minutes or until the mix turns golden brown.
7. Let the baked mix cool. Cut into granola bar shapes and serve as a quick breakfast with milkshake, smoothie, or plain milk.
8. You can even store these soft, chewy bars in an airtight container in the fridge for over a month.

12. Quinoa bowl

You will need

• ½ cup organic quinoa
• 2 cup unsweetened almond milk
• 1 large cinnamon stick
• 1 tbsp toasted almonds (sliced)
• 1 tbsp toasted coconut flakes
• ¼ cup peach (cored and chopped)
• ¼ cup raspberry (chopped)
• 1 tbsp  nutmeg powder
• ½ tbsp cinnamon powder
• ½ teaspoon pure vanilla extract

How to

1. Rinse the quinoa thoroughly under running water, drain, and keep it aside in a bowl.
2. Put the almond milk, cinnamon stick, and vanilla extract in a saucepan on low heat and let the milk heat for five minutes.
3. While stirring constantly, add quinoa, turn the heat high, and let the mixture simmer for five minutes.
4. Reduce heat to low, cover the pan, and simmer for 15 minutes with occasional stirring.
5. Remove the pan from the heat and let the quinoa sit until it absorbs the milk.
6. Add cinnamon powder, nutmeg powder, almonds, and coconut flakes and mix well.
7. Garnish with fruit pieces/chunks, and serve warm.

13. Millet pancake

You will need

• ½ packet millet mix
• 1 small egg
• ⅔ cup Greek yogurt
• ½ cup green onion (chopped)
• 6 tbsp olive oil
• 2 tbsp dill (chopped)
• 1 tbsp salt
• 1 tbsp honey

How to

1. Mix pancake mix, egg, yogurt, green onion, and salt in a mixing bowl carefully to have a smooth consistency. Ensure no lumps form.
2. Put a frying pan on medium heat, pour one teaspoon of oil, and spread a thick layer of millet mix on the frying pan.
3. Cook each side until golden brown and transfer the pancake on a serving plate.
4. Garnish with dill and drizzle some honey on the top, some seeds and serve immediately.

Dairy And Yogurt Based Breakfasts

Calcium is an essential nutrient that teens require to meet their bone development needs. Adolescents aged 14-18 require 1,300mg of calcium daily, and dairy-based breakfast options can contribute to your teen’s daily calcium needs (8). Additionally, these recipes are a good source of probiotics and other nutrients that boost gut health and enhance immune function (9).

14. Yogurt parfait

You will need

• 1 cup unsweetened plain yogurt
• ½ cup muesli
• ½ cup mixed fruits and berries (chopped)
• 1 tbsp chia seeds
• 1 tbsp honey
• ½ cup dry roasted almonds, walnuts, and pistachio (chopped)

How to

1. Mix muesli, yogurt, honey, and chia seeds in a mixing bowl and keep it aside for ten minutes.
2. Transfer the mix to a serving bowl, top with chopped nuts, and serve.
3. You can pack this breakfast meal and give it to your child to eat on the go.
4. This is a low-fat and high-fiber breakfast option for health-conscious teens.

15. Rainbow trifle cups

You will need

For base

• 4 whole graham cracker sheets
• ¼ tsp vanilla extract
• 1 tbsp coconut oil
• 1 tbsp honey

For orange yogurt

• ⅛ cup orange pieces (peeled and deseeded)
• ⅛ cup plain Greek yogurt

For blackberry yogurt

• ⅛ cup blackberries
• ⅛ cup plain Greek yogurt
• ½ tsp fresh lemon juice
• ½ tsp honey

How to

1. Break the graham crackers, and grind them to make a coarse powder.
2. Add vanilla extract, coconut oil, and honey into the powder and grind again to mix everything well.
3. Set aside the cracker mix and begin preparing the orange and blackberry yogurt.
4. Blend orange pieces and yogurt into a smooth paste. Pour the mix in a small bowl and freeze it for 20 to 30 minutes to thicken its consistency.
5. Next, blend blackberries, yogurt, lemon juice, and honey into a smooth paste, pour into another bowl, and freeze for 20 to 30 minutes to thicken the consistency.
6. Place a tablespoon of cracker mix in a serving cup/bowl and pat it with a spoon to level it.
7. Add a tablespoon of orange yogurt, pat it lightly using a spoon, and layer it with a tablespoon of cracker mix.
8. Add blueberry yogurt over the cracker mix. Keep alternating between cracker mix and orange or blueberry yogurt until the bowl/glass fills less than an inch to the brim.
9. Serve right away, or you can chill it for 15 to 20 minutes before serving.

Handheld And Assembled Breakfasts

Skipping breakfast can negatively impact cognitive performance, energy levels, and overall health (10). Handheld and assembled breakfasts offer a practical solution, combining proteins, whole grains, and vegetables into portable meals. These options are convenient for teens on the go and provide essential nutrients to support growth and development.

16. Instant quesadilla

You will need

• 1-2 tortilla wraps (whole wheat or multigrain)
• 1 cup cheddar cheese (grated)
• ½ cup red onion (finely chopped)
• ¼ cup corn (boiled)
• ¼ cup bell peppers (thinly sliced)
• ¼ cup mushrooms (chopped)
• 1 tbsp olive oil

How to

1. Layer a tortilla wrap with cheese, onions, corn, bell peppers, and mushrooms and place another wrap on the top to make a sandwich. Sprinkle some cheese over the top as well.
2. Put oil in a skillet and place the warp on it to cook over low to medium heat until the cheese begins to melt, and the base turns light brown.
3. Transfer the quesadilla onto a serving plate, cut it into four halves, and serve with homemade hummus or a mint dip.

17. Cheesy egg avocado toast

You will need

• 2 multigrain bread slices (toasted)
• ¼ cup hummus
• 1 avocado (cored and chopped)
• 1 poached egg
• ½ cup feta cheese (crumbled)
• 1 tbsp dried oregano
• ½ tbsp salt
• ½ tbsp pepper powder

How to

1. Blend hummus, avocado, oregano, salt, pepper, and cheese into a smooth spread.
2. Spread the avocado-hummus mix over the bread and layer cheese over it.
3. Serve this tasty, healthy toast with a poached egg and hot chocolate milk, milkshake, or smoothie.

Quick tip

Always use fresh eggs with intact shells for cooking. Wash their exteriors thoroughly before cracking to prevent food-borne diseases (11).

18. Pizza for breakfast

You will need

• 1-2 whole-wheat English muffin
• ½ cup tomato (thinly sliced)
• ½ cup red onion (finely chopped)
• ¼ cup corn (boiled)
• ¼ cup bell peppers (thinly sliced)
• 1 cup mozzarella cheese (shredded)
• 2 tbsp pizza sauce
• 1 tbsp herbs mix
• 4 tbsp olive oil

How to

1. Preheat the oven to 400°F (204°C) and line a baking tray with parchment paper.
2. Place the muffins on the baking tray, drizzle them with some olive oil, and cook them in the oven for about four to five minutes, or until they turn golden brown.
3. Take the muffins out of the oven, spread a tablespoon of pizza sauce over each piece, and top them with onion, tomato, capsicum, and corn.
4. Sprinkle herbs mix and mozzarella cheese over the vegetables, put the baking tray back in the oven for ten minutes, or until the cheese begins to melt, and the muffin edges turn brown.
5. Transfer the muffin pizza to a serving plate and serve hot with homemade tomato sauce or a mint dip. Just a few substitutes can turn pizza into a healthy and tasty breakfast.

19. Veggie crostini

You will need

• 4-5 slices Focaccia (Italian bread)
• 1 cup feta cheese (crumbled)
• ½ cup tomato (chopped)
• ½ cup onion (finely chopped)
• ½ cup capsicum (chopped)
• 3 tbsp basil leaves (chopped)
• 1 tbsp ripe olives (chopped)
• 1 tbsp herbs mix
• ½ teaspoon salt
• ½ teaspoon pepper powder
• ¼ cup olive oil

How to

1. Preheat the oven to 375°F (190.5°C).
2. Line bread slices on a baking tray and drizzle a teaspoon of oil on each slice.
3. Mix onion, tomato, capsicum, basil, olives, herb mix, salt, and pepper in a small mixing bowl
4. Spread around half of the mixture on bread slices, top the mixture with cheese, and then with the remaining mixture.
5. Bake for about ten minutes or until the cheese looks slightly brown.
6. Serve hot with homemade tomato sauce or hummus.

20. Burrito in breakfast

You will need:

• 1 cup black beans (cooked and mashed)
• 2 corn tortillas
• ½ cup red onion (chopped)
• ½ cup tomatoes (chopped)
• ½ cup cucumber (grated)
• ½ cup carrot (grated)
• ½ cup low-sodium salsa
• 4 tbsp unsweetened plain yogurt
• 2 tbsp parsley (chopped)
• 1 tbsp herbs mix

How to

1. Mix beans, onion, tomatoes, cucumber, carrot, parsley, and herbs in a mixing bowl.
2. Fold each tortilla into a cone and fill it with the bean and veggie mixture to make a burrito.
3. Put the burritos into the microwave for 15 seconds on high heat.
4. Place the burritos on a serving plate, top with yogurt, and serve right away.
5. You can add leftover soya nuggets or cooked chicken/meat in the filling.

21. Chicken wrap

You will need

• 1 whole wheat wrap
• 2 slices of chicken salami
• 4 slices of tomato
• ½ cup of lettuce
• 2 tbsp mustard sauce
• ½ cup of green and red bell peppers (thinly sliced)
• 1 tbsp tomato ketchup
• 1 tbsp olive oil

How to

1. Warm oil in a skillet on medium heat and lightly toast the wrap until its base turns golden brown.
2. Spread mustard on the toasted wrap and add the chicken salami, tomato, lettuce, and bell peppers. You can also add onions, cucumbers, jalapenos, if you like. The vegetables can be sliced or finely shredded.
3. Roll the wrap in a cone and serve it with ketchup.

22. Waffle egg sandwich

You will need

• 2 waffles (store-bought or homemade)
• 1 large egg
• 1 slice of cheese (cheddar, American, or your choice)
• 1-2 slices of cooked bacon or ham (optional)
• Salt and pepper to taste
• Butter or cooking spray
• Maple syrup or honey (optional)

How to

1. Toast the waffles according to package instructions or prepare homemade waffles. Keep them warm.
2. Heat a small non-stick skillet over medium heat and lightly grease with butter or cooking spray.
3. Crack the egg into the skillet and cook until the white is set but the yolk is still slightly runny (or cook the egg fully, if preferred). Season with salt and pepper to taste.
4. Place one waffle on a plate. Top with the slice of cheese. Add the cooked egg on top of the cheese. If using, place the bacon or ham slices over the egg. Top with the second waffle.
5. Drizzle a small amount of maple syrup or honey over the sandwich.

23. Mini quiche with bacon

You will need

• 3 cups cauliflower florets
• ½ cup almond flour (blanched)
• ½ cup cheddar cheese (shredded)
• 2 egg whites (lightly beaten)
• 3 tbsp unsalted butter (melted)
• 4 turkey bacon strips (cooked and finely chopped)
• ½ cup red onions (chopped)
• 2 tbsp fresh chives (chopped)
• 1 tbsp baking powder
• ½ tbsp Kosher salt

How to

1. Preheat the oven to 400°F (204°C) and lightly coat a muffin tray with oil spray.
2. Put cauliflower and two tablespoon water in a microwave bowl, cover it, and microwave for about ten minutes.
3. Drain cauliflower and mash it into a smooth paste, using a fork.
4. Once the cauliflower cools, put it in a clean kitchen towel, and squeeze out water.
5. Put the cauliflower, almond flour, baking powder, and salt in a mixing bowl and mix everything well.
6. Add cheese, egg whites, butter, onion, bacon pieces, and chives to the cauliflower mix and mix them well.
7. Make small balls with the mix and place them in the muffin tray. Spray oil to prevent it from sticking. Press lightly to flatten.
8. Bake for 25 minutes or until the top turns golden brown. Let cool in the pan for five minutes.
9. Serve warm with homemade sauce or dip.
10. You can use tofu or cottage cheese instead of bacon and use buttermilk instead of eggs for a vegetarian version.

Sweet Breakfast Options

Teens have increased caloric needs. Plus, they have a liking for sweet foods. With that in mind, these recipes use natural sweeteners and fruits to provide essential micronutrients to your teen while satiating their taste buds.

24. Fruity waffle with peanut butter

You will need

• 2 whole-grain waffles (homemade/packaged)
• ½ cup peanut butter
• 1 cup mixed fruits (chopped)
• 2 tbsp seeds and nuts trail mix (chia seeds, flaxseed, pumpkin seeds, sunflower seeds)

How to

1. Place the waffles on a serving plate, spread peanut butter on each waffle, and top them with fruits and trail mix.
2. Serve immediately with a cup of milk or a yogurt smoothie.

25. French toast

You will need

• 3-4 slices white bread
• ¼ cup skimmed milk
• 2 large eggs
• ½ cup berries (chopped)
• 2 tbsp brown sugar
• ½ tsp cinnamon powder
• ⅛ tbsp nutmeg powder
• 4 tbsp unsalted butter
• ½ tsp vanilla extract
• ¼ cup maple syrup (warmed)

How to

1. Mix cinnamon, nutmeg, and brown sugar in a mixing bowl. Add eggs, milk, vanilla extract, and whisk the mixture.
2. Put a skillet over medium heat and melt the butter.
3. Dip bread in egg mixture to coat both sides and fry until each side turns golden brown.
4. Transfer the bread to a serving plate, drizzle syrup, and garnish with chopped berries. Serve immediately with a cup of milk, milkshake, or fresh juice.

Point to consider

Replace whole-grain bread with white bread to enhance French toast’s nutritional profile and palatabilityⁱAppealing to an individual's sense of taste .

26. Fruity crepes

You will need

• 1 cup multigrain flour
• 2 cups whole milk
• 2 eggs
• 1 cup fresh fruits (banana, mango, strawberry, and raspberry; diced)
• 1tbsp brown sugar
• ¼ tbsp  Kosher salt
• 1 tbsp unsalted butter

How to

1. Mix flour, sugar, and salt in a large mixing bowl.
2. Add the eggs, gradually pour milk, and whisk vigorously to mix everything.
3. Let the batter stand at room temperature for about 15 to 20 minutes or until it looks bubbled at the top.
4. Melt butter on a skillet over medium heat and spread about one-fourth cup of the batter in swirling motion to cover the skillet surface evenly.
5. Cook each side for four to five minutes and transfer the crepe to a serving plate.
6. Garnish with fresh fruit pieces and serve with a cup of warm milk.

Vegetable-Rich Options

According to data from the 2021 Youth Risk Behavior Survey, 45% of teens reported not eating vegetables daily when reflecting on their eating habits over the past seven days (12). The following veggie-loaded breakfast options can help bridge this nutritional gap, providing essential nutrients that support adolescent growth and development.

27. Breakfast hash

You will need

• 1 russet potato (peeled and diced)
• 1 sweet potato (peeled and diced)
• 1 cup onion (chopped)
• 1 tsp garlic (minced)
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tsp thyme
• ½ tbsp sea salt
• Pepper powder, to taste
• 1 cup olive oil

How to

1. Preheat the oven to 450°F (232°C).
2. Put diced potatoes, garlic powder, onion powder, thyme, salt, pepper, and one-fourth of a cup of olive oil in a mixing bowl and mix the ingredients well.
3. Pour the mixture into a glass casserole dish and bake for 40-50 minutes or until the potatoes turn light brown and crispy.
4. Next, put a skillet on low-medium heat, add the remaining olive oil, and saute onion and garlic with regular tossing for about five to seven minutes.
5. Put crispy potatoes into the skillet and toss the mixture two to three times to mix everything well.
6. Transfer the mixture to a serving plate and serve immediately with toasted garlic bread or buns.

According to Eva De Angelis, an Argentina-based dietitian nutritionist, “Carb-rich foods such as grains, potatoes, bread, fruit, and veggies can help your brain make more serotonin. This molecule is the neurotransmitter responsible for that feel-good sensation that makes us happy. Furthermore, eating B-vitamin-rich foods such as meat, eggs, dairy products, leafy greens, pulses, and seeds reduces your chances of feeling tired, sad, and irritable.”

28. Sweet potato frittata

You will need

• 2 cups sweet potatoes
• 3 cups kale (chopped)
• ½ cup red onion (chopped)
• 1 cup half and half milk and cream
• goat cheese (grated)
• 2 clove garlic (finely chopped)
• 2 eggs
• 1 tbsp Kosher salt
• ½ tbsp coarse pepper powder
• 2 tbsp olive oil

How to

1. Preheat the oven to 350°F (177°C).
2. Take a mixing bowl, add eggs, salt, pepper, and whisk them well to make a uniform mix.
3. Heat a tablespoon of oil in a skillet over medium heat and saute sweet potatoes for eight to ten minutes or until the potatoes turn slightly golden brown.
4. Once done, remove sweet potatoes, add another tablespoon of oil, and saute kale, red onions, and garlic for five minutes.
5. Add sweet potatoes and egg mix to sauteed kale and cook the mixture for three minutes.
6. Transfer the mixture to a baking tray, sprinkle goat cheese, and bake at 350°F for 14 minutes or until set.

29. Veggie loaded tacos

You will need

• 2 crispy corn tacos
• ½ (15oz.) canned black beans (rinsed)
• 2 eggs
• 2 cups baby spinach (chopped)
• ½ cup corn (boiled)
• ½ cup onion (chopped)
• 1 clove garlic (finely chopped)
• 1 tbsp lemon juice
• 1 tsp Kosher salt
• ½ tbsp cumin seeds
• ½ tbsp pepper powder
• 1 tbsp olive oil

How to

1. Heat a tablespoon of oil in a large skillet on medium heat and saute onions, corn, beans, cumin, and garlic.
2. Add salt and pepper, and cook until the onions and garlic turn golden brown.
3. Switch off the flame, add spinach, and toss the mix well a few times. Add lemon juice, stir once more, and keep the skillet aside.
4. In a large bowl, add eggs and a tablespoon of water, and whisk for 20 seconds.
5. Put the skillet containing the spinach mix on medium heat and add eggs. Cook the mixture for two to three minutes with continuous stirring to scramble the egg.
6. Place tortillas on a serving plate, fill with scrambled egg mix and serve with homemade sauce or dip.

Smoothies and Beverages

Lack of appetite or time constraints are two common reasons teenagers skip breakfasts (13). Smoothies provide teens with a convenient and tasty way to get the nutrition they need, making it easier to stay on track with their daily intake.

30. Fruity smoothie

You will need

• 1 cup unsweetened coconut milk
• 1 cup fresh strawberries (hulledⁱTo remove the outer covering, or stem and leaves from fruits and vegetables )
• ½ cup seedless red grapes
• ½ cup frozen raspberries
• ¾ cup blueberry yogurt
• 2 tbsp cherry juice
• 1 tbsp orange juice
• 1 tbsp ginger juice
• 2 tbsp seeds and nuts mix
• 1 tbsp cinnamon

How to

1. Blend all the ingredients, except seeds and nuts into a smooth liquid.
2. Pour the flavorful smoothie into a serving glass and top with seeds and nut mix.
3. Serve right away with deviled eggs or fresh croissants.

A teenage blogger shares her love for fruit smoothies as a quick and easy breakfast option. She says, “Smoothies are extremely quick and easy – just chuck all the ingredients in the blender and then drink. You can use pretty much any fruit or veg, but I find berries both the most appealing and the tastiest – I’ve never been convinced by kale and spinach. This is my go-to combination, and the smoothie produced is an incredible colour (unlike the sludgy green of some) and extremely photogenic (priorities!). Throw in some oats for a slightly more substantial option (i).”

She prepares her favorite smoothie by blending a banana, two handfuls of berries (such as raspberries and blackberries), a couple of tablespoons of raspberry, vanilla, or plain yogurt, and a dash of milk.

31. Fruit and nut milkshake

You will need

• 2 cups almond or soy milk
• 1 banana (chopped)
• 1 mango (diced)
• 1 cup soaked figs
• 1 cup mixed nuts (almonds, walnuts, and pistachio)
• 1 tbsp chia seeds

How to 

1. Blend all the ingredients into a smooth-flowing liquid.
2. Pour into a serving glass and serve right away or store it in the refrigerator for 15 minutes to chill. You can sprinkle some cinnamon powder for that extra flavor.

Tips To Make Your Teen’s Breakfast Nutritious

Here are some tips to help your teen start the day with a nutritious breakfast, boosting their energy, focus, and overall well-being (14) (15) (16) (17):

• Include protein: Scrambled eggs, a yogurt parfait with berries, or a handful of nuts are all great options. These options help promote muscle development and provide sustained energy throughout the morning.
• Choose whole grains: Opt for whole grains like oatmeal topped with fruit or whole-wheat toast with avocado or peanut butter. Whole grains help provide fiber, which keeps your teen’s blood sugar levels steady and supports digestion.
• Add fruits and vegetables: Toss some banana slices, berries, or apple wedges on top of the oatmeal or yogurt. You can also sneak in some spinach or other veggies into an omelet or breakfast wrap for an extra nutrient boost.
• Include healthy fats: Healthy fats are essential for brain health. Foods like avocado, olive oil, fatty fish, nuts, and chia seeds are great sources of healthy fats such as omega-3.
• Limit sugary foods: Cut back on sugary cereals or pastries. Instead, try a whole-grain cereal with low-fat milk or make a smoothie with fresh fruit, spinach, and a scoop of protein powder for a healthier, energy-sustaining option.
• Offer variety: Change up breakfast options to keep things interesting. Rotate between different protein sources, like eggs one day, Greek yogurt the next, or a whole-grain pancake with fruit. This variety ensures your teen gets a range of nutrients.
• Accommodate dietary restrictions: Offer gluten-free pancakes or toast and use lactose-free milk or almond milk in smoothies or cereals for teens with dietary needs, such as gluten or lactose intolerance. This ensures they get a nutritious meal without discomfort.

Amanda, a mother and blogger, shares how she adds variety and nutrition to her kids’ everyday breakfast. She says, “Chia seeds, flax seeds, hemp seeds and walnuts are my non-negotiable foods that I get into my kids’ diets EVERY single day. Why? Plant based omegas, calcium, other minerals, and brain boosting fats. That’s why I add them all to the morning porridge- because then I don’t have to worry about it later.  It’s our whole food vitamin “supplement” for them, along with an after-school fruit and veggie smoothie.

The fat + fiber + carbs combo keeps tummies nice and full so they’re not hungry at school. Plus, it’s nice to get a warming meal in their belly before they have to go outside on cold mornings (ii).”
To keep things interesting, she varies the toppings daily, including seasonal fruits like bananas, berries, and kiwi, as well as flavorings like cinnamon, vanilla extract, and turmeric. She also switches up the base by using nut milk for a creamier texture, adding nut butters, or even combining quinoa and oats. For a touch of sweetness, Amanda uses natural sweeteners like dates, maple syrup, or golden raisins. This approach not only boosts their nutrition but also ensures that they never get bored with breakfast.

Frequently Asked Questions

1. How much protein, carbohydrates, and healthy fats should be in a balanced breakfast for teenagers?

A healthy balanced diet for an active teenager has to include around 45 to 65 percent of carbohydrates, 25 to 35 percent of fats, and 10 to 30 percent of protein. However, the amount the teen consumes within this range depends on their height, weight, activity levels, and gender. It thus requires proper guidance from a dietician (18) (19). Apart from these, you should also ensure that your teen gets enough fiber, vitamins, and minerals.

2. How important is it for teens to eat breakfast, and what are its benefits?

Breakfast is the most important meal of the day as it helps energize the body, improve overall health and metabolism, maintain weight, and increase memory and attention (15).

3. How can parents encourage teenagers to eat a healthy breakfast daily?

Parents can encourage their teenagers to have a healthy breakfast daily by keeping a stock of healthy breakfast options. In addition, prepping a quick-to-eat breakfast platter a night prior, waking them, so they have time for breakfast, and ensuring they make their own breakfast from an early age can be helpful (15).

4. What are some breakfast ideas that teens can prepare themselves?

Good breakfast ideas for teens to self-prepare are those that do not involve using a flame to cook or heat the food. Smoothies are a great choice, as the teen can easily blend fruits, yogurt, juice, or milk in a blender. Soaked oats or cereal topped with milk and toppings, such as fruit or nuts, are also a good idea. Avocado toast on whole-grain bread is also a healthy and simple option. The classic peanut butter and jelly sandwich is another excellent choice. These are just a few examples of recipes for teenagers to cook that are both easy and nutritious.

This list of healthy breakfast ideas for teens will come in handy when you seek recipes that your teens will like to eat as breakfast and will also appeal to their taste buds. Food acts as fuel for the body. Focusing on healthy foods for kids is crucial, especially at breakfast time, as it is the first meal of the day that keeps one going till their next meal. Having unhealthy and junk food is not a good option and also potentially harms the health of your child. Thus, try making healthy versions of quesadillas, pizza muffins, or sandwiches for them, and they are sure to eat them within minutes. It also gives them the required nutrients and aids their growth.

Infographic: Healthy Breakfast Recipes For Teens

Eating a healthy breakfast is important for teens, as it provides the energy and nutrients they need to start the day on the right foot. Encourage your teen to try out some of these healthy breakfast recipes mentioned in the infographic and see which ones they like the most. You can also involve them in the meal planning and preparation process, as it can help them develop healthy eating habits that will benefit them in the long run.

Illustration: Momjunction Design Team

Illustration: Top 26 Easy And Healthy Breakfast For Teens

Image: Stable Diffusion/MomJunction Design Team

Perfect for hectic mornings, here are quick breakfast ideas in under 10 minutes. From smoothie bowls to savory egg muffins, this video serves up delicious recipes that kickstart your day without the rush.

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Reviewer Expert Author Editor Fact Checker

Seeemaa BudhrajaDDHE & DNHE

Seeemaa Budhraja is a Delhi-based dietitian and nutritionist. She specializes in weight and lifestyle management. She is a healthy recipe designer, works as a health motivator and wellness coach as well. She has worked as a slimming head with one of the top organizations in India.

Read full bio of Seeemaa Budhraja

• 
  Mary SabatRDN, LD Mary Sabat is certified in personal training by the American Council of Exercise (ACE) and has 30 years experience as a fitness trainer, diet planner, and holistic health coach. She did her BS in Dietetics and Nutrition at University of Delaware and MS in Human Nutrition with an emphasis on Exercise Science, at Rutger’s University.
  
  Mary Sabat is certified in personal training by the American Council of Exercise (ACE) and has 30 years experience as a fitness trainer, diet planner, and holistic health coach. She did her BS in Dietetics and Nutrition at University of Delaware and MS in Human Nutrition with an emphasis on Exercise Science, at Rutger’s University.
• 
  Eva De AngelisBS Eva De Angelis is a dietitian nutritionist and chef from Argentina. She holds a BS in Human Nutrition and Dietetics from Universidad ISalud and is in private practice.
  
  Eva De Angelis is a dietitian nutritionist and chef from Argentina. She holds a BS in Human Nutrition and Dietetics from Universidad ISalud and is in private practice.

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Rohit GarooBSc, MBA

Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

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Nida ShaikhBSc, PG Dip.

Nida holds a bachelor's degree in Zoology and a postgraduate diploma in Clinical Genetics and Medical Laboratory Techniques from Goa University. Before joining MomJunction, she worked as a laboratory technician. She began content writing during her college years and has been featured as a co-author in a children's short story compilation book.

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