Global News asked registered dietitians for their go-to breakfast recipes when they’re feeding their kids in a rush. The only criteria? The breakfast meals have to be kid-friendly, easy to make for parents and dietitian-approved for nutrition.
READ MORE: 7 kid-friendly, easy-to-make, dietitian-approved recipes
Here’s a full list of the recipes:
Ingredients:
- 2 cups oat flour, packed
- 1/2 cup chia seeds
- 1/2 cup raw stevia
- 3 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1.5 cup zucchini, grated
- 1 banana, mashed
- 2/3 cup milk
- 1 egg
- 1 tsp vanilla extract
- 1/2 cup walnuts
Directions:
- Preheat your oven to 350 F and line 16 muffin tins with paper liners.
- In a large bowl, mix together dry ingredients – oat flour, chia seeds, stevia, baking soda, salt and cinnamon.
- In a small bowl, mix together wet ingredients – milk, eggs and vanilla extract.
- Add grated zucchini and mashed banana to dry ingredients. Mix together and then slowly add wet ingredients. Mix until well combined.
- Pour batter into each muffin tin, filling about 2/3 of the way full. Top with walnuts.
- Bake for 25-30 minutes or when an inserted toothpick comes out clean. Allow to cool before eating.
Ingredients:
- 1 cup oat bran cereal, uncooked
- ¼ cup dry oats, uncooked
- ¼ cup whole wheat flour
- 2 teaspoons baking powder
- 1 tablespoon sugar
- ¼ teaspoon salt
- ¼ cup chocolate chips
- 2 ripe bananas, peeled and mashed
- 1 cup 1% milk
- 1 large egg
- Cooking spray
Directions:
- In a large bowl, combine oat bran, oats, whole wheat flour, baking powder, sugar and salt.
- Mash two large, ripe bananas in a separate bowl. Add egg, milk to the banana mixture and blend together until combined.
- Add the egg mixture to the dry ingredients and stir until everything is mixed together. Add chocolate chips into batter and stir.
- Let pancake batter sit for 10 minutes to allow the oat bran to thicken before putting on the griddle.
- Heat griddle or large skillet to medium heat. Spray cooking surface with a non-stick spray.
- Pour ¼ cup of batter for each pancake onto the griddle and flip once when golden brown to cook the other side.
Makes four servings.
Ingredients:
- 8 whole eggs
- 1 cup shredded cheese
- 1/4 cup diced onion
- 1 cup spinach, chopped finely (or any favourite veggies that the kids choose – mushrooms, peppers, tomatoes, etc)
- 1/4 cup milk
Directions:
Whisk, pour into lined muffin tins. Bake at 350 F for 25 minutes.
Makes 9 mini omelettes.
Ingredients:
- 1/2 cup dry oats
- 2 tbsp chia seeds
- ½ cup milk
- ½ cup Greek yogurt
- 1 tsp vanilla extract
- 1 tsp cinnamon
- ½ cup blueberries
- ¼ cup sunflower seeds
Directions:
Combine oats, chia seeds, milk, Greek yogurt, vanilla and cinnamon in a bowl (covered) overnight. In the morning, top with blueberries and sunflower seeds.
Makes two servings.
Ingredients:
- ½ cup chopped walnuts, toasted (try pumpkin or sunflower seeds for an allergy concern)
- ¾ cup ground flax
- 1 cup whole wheat flour
- ½ cup rolled oats
- ¾ tsp baking powder
- ¼ tsp salt
- 2 tsp cinnamon, ground
- ¼ to ½ tsp ginger, ground
- 1/3 cup raisins
- 3 tbsp coconut oil, softened
- ½ cup maple syrup or honey
- ¼ cup unsweetened applesauce
- 1 tsp vanilla
- 1 cup carrots, grated (apple and/or zucchini works well too, or a combination!)
Directions:
- Combine dry ingredients in a large bowl (toasted nuts/seeds, flax, flour, oats, b.powder, salt, cinnamon, ginger and raisins).
- In a smaller bowl, combine the softened coconut oil, maple syrup, applesauce and vanilla. Stir well and add to dry ingredients. Mix until just combined and stir in grated carrot.
- Scoop batter onto a lined baking sheet, forming 12 cookies.
- Bake at 350 F for ~15 minutes or until golden and slightly firm to touch.
Makes 12 cookies.
(Graphics courtesy James Waters/Global News)
carmen.chai@globalnews.ca
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