Mornings can be hectic, especially when you're trying to get your kids ready for school while ensuring they have a nutritious start to their day. Many parents struggle with finding the right balance between quick preparation, nutritional value, and meals their children will actually enjoy. Common challenges include:

To ease the stress and shift from the “Whatever I can get them to eat” approach to a more “No-Fuss, Filling, and Tasty” one, we’ve put together a list of healthy breakfast recipes for every type of eater out there, that will get your kids fuelled and out the door in no time.

Breakfast Ideas for Picky Eaters

Before we dive into the breakfast ideas, it's important to mention that labelling your child as a "picky eater" can sometimes reinforce negative eating habits. Instead, try to understand your child's preferences and find ways to work within them. In some cases, what seems like picky eating might actually be related to an eating disorder, such as Avoidant/Restrictive Food Intake Disorder (ARFID). If this resonates with your experience, consider looking into ARFID for more insights. For the purposes of this blog, we'll use the term "picky eater" for simplicity, but we encourage you to approach this topic with sensitivity to your child's individual needs.

We’ve all dealt with children (and some adults) that refuse to eat certain foods. Many children won’t eat certain healthy options, which makes it challenging for parents to balance nutrition with what their kids will actually consume. This often leads to compromises, such as opting for less healthy but more readily accepted foods like sugary cereals or pastries.

1. Oat Pancakes

Pancakes are a familiar and beloved breakfast item for many kids. These oat pancakes are fluffy and subtly sweet, packed with fibre-rich oats, making them a nutritious start to the day. Let them top their pancakes with whatever they like—whether it's chocolate chips, berries, or a drizzle of maple syrup.

2. Baked Oat Muffins

Baked oat muffins are a great way to sneak in some healthy ingredients without making it obvious for example, oat bran is a great way to kids a much needed fibre boost. When used to make oat bran muffins the texture is chewy with wholesome flecks of goodness that just make them irresistible.

Muffins are often perceived as a treat, which can make them more appealing to picky eaters. These muffins can be made with ingredients like bananas, apples and raspberries, which add sweetness and flavour that picky eaters might prefer.

They can be batch cooked ahead of time, and are also portable, making them a convenient option for breakfast on the go before school. The soft texture and familiar muffin shape make them less intimidating for those who are selective about textures or unfamiliar foods.

Breakfast Tips From Parent's of Picky Eaters

We’ve gathered some of the best advice from parents on Mumsnet to help you navigate breakfast time with your picky eater. These tips, tried and tested by parents who’ve been there, could make your mornings a little smoother and your child’s breakfast a bit more enjoyable.

1. Involve Kids in the Cooking Process

“I've found an improvement if he thinks he is involved in the cooking process—he might not eat it all or pick out certain parts but at least he is trying!”

Tip: Involve your child in preparing their breakfast. Whether it’s helping to mix the ingredients or choosing their own toppings for overnight oats, involvement can make them more interested in trying new foods.

2. Offer Foods in Different Forms

“My now 8-year-old would honestly only eat cucumber and tomatoes, occasionally some Ham... Things turned around for her when she went to school and had their dinners.”

Tip: Experiment with different forms of the same food. If your child refuses cooked veggies, try offering them raw, or if they avoid whole fruits, consider incorporating them into smoothies or pancake batter.

3. Patience and Repetition

“Over time she just improved. Now she eats everything. She loves spicy food & I honestly can't think of anything she won't eat now.”

Tip: Don’t give up on offering a variety of foods, even if they’re initially rejected. Repeated exposure can gradually help children become more comfortable with trying new things.

4. Reduce Pressure Around Mealtime

“Take the pressure off yourself and feed her what she will eat and don't push her to eat anything unless she wants to is my recommendation.”

Tip: Avoid making mealtimes a battleground. Offer a variety of foods without pressure, and focus on ensuring your child eats something rather than forcing them to eat everything on their plate.

5. Encourage Curiosity

“I asked what pigs' cheeks were, ordered them (to my parents’ consternation), devoured them and never really looked back.”

Tip: Foster a sense of curiosity by introducing new foods in a fun and engaging way. Sometimes, a child’s curiosity about a new food can lead to unexpected breakthroughs.

6. Avoid Labelling Your Child

"Stop thinking of your child as a 'fussy eater' and start thinking of them as having an eating disorder. Look up ARFID and see if that rings any bells for you.”

Tip: Avoid labelling your child as a “picky eater,” as this can reinforce negative eating habits. Instead, focus on understanding their preferences and finding ways to work within them.

Quick and Easy Breakfasts for Time Constraints

Many parents, especially working ones, struggle with the limited time in the morning to prepare a nutritious breakfast. The need for quick, easy-to-prepare meals is a recurrent theme. Here are some of time-saving breakfast recipes that can be made ahead of time, or in as little as 5 minutes so you can get breakfast ready and eaten before the school run.

1. Overnight Oats

Overnight oats are a quick and convenient breakfast option that are made the night before to save time in the morning. The creamy texture and mild flavour of oats can be made more appealing by adding their favourite ingredients, such as a bit of honey, vanilla, or cinnamon. You can also mix in yoghurt or milk to achieve the desired consistency. The beauty of overnight oats is that the overnight soaking allows the oats to absorb the flavours and soften, making them more palatable for those sensitive to certain textures. Follow our guide on how to make overnight oats for kids.

Note for Picky Eaters: Parents recommend experimenting with different forms of the same food, i.e. heated, cold. You can serve overnight oats cold straight from the fridge or you can warm them up in the microwave or stove if your child doesn’t enjoy cold foods. Heating overnight oats is also perfect for winter when a tummy warming breakfast is ideal. Follow our overnight oats heating guide.

2. Yogurt & Granola

Granola bowls are quick to assemble and can be prepped the night before. Layering yogurt with granola and fresh fruit makes for a balanced and convenient breakfast that’s perfect for those rushed mornings. Check out our video below for 3 delicious flavour combinations using our Pecan & Salted Carmel Granola, which is a huge hit with kids.

New Breakfast Ideas for Kids Tired of the Same Old Meals

Although many kids will happily eat the same foods every day, all of a sudden, they might "not like" something anymore. One day they are loving scrambled eggs, boiled eggs and egg muffins the next thing they hate all eggs. Many parents notice that their children get bored of eating the same things repeatedly, but they struggle to find the time or ideas to introduce new, healthy options that their kids will accept. This can be a challenging situation, as finding a balance between maintaining a nutritious diet and catering to picky eaters requires creativity and planning. Parents often need to explore a variety of breakfast recipes, flavours, and presentation methods to keep meals exciting and nutritious for their children.

Here are some creative ideas, including innovative ways to use oats that can be prepped ahead of time, that can make breakfast more appealing to kids:

Breakfast Ideas for Kids with a lack of morning appetite

Some parents have children that simply aren't hungry in the morning, making it difficult to ensure they eat anything at all, let alone something healthy. This lack of morning appetite adds stress to the morning routine as parents try to encourage or even force their children to eat.

Check out the following ideas for nutritious breakfast recipes that are nutritious but light enough for kids with low morning appetite.

1. Oat Smoothie

Smoothie and oat smoothie bowls are light and easy to digest while still packed with nutrients. Blending fruits, greek yogurt, and a handful of greens provides a balanced meal that can be sipped or spooned. The toppings, like granola or sliced fruit, add a bit of crunch without overwhelming a light eater. Pop it in their favourite travel cup so it can be enjoyed on the go at their own leisure and pace.

2. Oat Energy Balls

Oat energy balls pack a lot of nutrition into a small, easy-to-eat package. These bite-sized snacks are light but nutrient-dense, making them perfect for kids who don't feel like eating much in the morning but still need to start their day with something to give them energy. These are easy to eat, customisable, portable and the best part - no cooking required so you can make a batch in advance and store them in the fridge or freezer for a convenient grab-and-go breakfast on the school run.

Ensuring your kids have a nutritious and enjoyable breakfast before school doesn't have to be a daily struggle. With a variety of oat-based recipes tailored to picky eaters, time-crunched mornings, and even kids with low morning appetites, you can find quick and healthy breakfast ideas for kids that make breakfast stress-free. These ideas not only provide essential nutrients but also introduce fun and variety into your child's morning routine, setting them up for a successful day ahead. With a little preparation and creativity, breakfast can become a highlight of the day, even on busy mornings.