Boost the nutritional profile of breakfast (a.k.a. the most important meal of the day) with these simple and delicious starters from a registered dietitian Maya Feller.

Fuel Up With Fiber

Add a serving of chia seeds and spirulina to any muffin recipe (homemade or store-bought!) for nourishing brain-boosting fats and fiber to keep kids satiated and focused. Chia seeds are a good source of fiber and abundant in fatty acids, and spirulina boasts GLA (gamma linolenic acid), a popular fatty acid with numerous health benefits.

Hydrate to Stay Energized

Kids don’t always love drinking water, so give them alternate options that’ll do the trick. A hydrating staple at our house is breakfast popsicles made with Greek yogurt and water-rich berries like strawberries and blueberries. Just fill popsicle molds with the yogurt, berries, and a dash of coconut water or coconut milk, freeze overnight, and you’ve got popsicles for breakfast. A genius idea!

Pump Up the Protein

Protein can help support kids’ growth and development. Serve up this mint chocolate chip green smoothie, packed with protein-rich Greek yogurt and flax, topped with cacao nibs for extra crunch:

Mint Chocolate Chip Green Smoothie

Ingredients:

1 cup plain full-fat Greek yogurt
¼ cup baby spinach leaves
¼ avocado
1 teaspoon ground flax seed
½ cup frozen banana
⅛ teaspoon mint extract (alcohol-free) or 1 drop BetterStevia^® Peppermint Cookie Liquid
cacao nibs for garnish

Directions:

Place all ingredients in a blender and blend for 90 seconds until smooth
Pour into a glass, garnish with cacao nibs and enjoy

Batch Cook with Antioxidant-Rich Add-ins

With little time to spare in the mornings, batch cook and meal prep for breakfast on the weekends. Bake a tin or two of chocolate muffins, add some shredded and antioxidant-rich zucchini, and you’ve got a winning combination. Slice the muffin and serve with Greek yogurt for a protein boost, too.

Lean Into Heart Healthy Brain Fats

If you do have an extra few minutes in the morning – or great for weekends – make the kid's black bean and egg breakfast burritos with bell peppers, tomato, avocado, and onion. Saute the beans and veggies in heart-healthy olive oil, add to a wrap with cooked eggs and diced avocado, and voila, a nutrient-rich recipe that kids are sure to love.