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This article is inspired by an Instagram follower who asked about healthy breakfasts for a picky eater who doesn’t eat eggs.

Eggs are commonly not a favorite food among picky eaters. That’s okay! Not every child needs to like every food. But that doesn’t need to stand in the way of having a nutritious breakfast.

When thinking about which breakfast foods to try, I recommend first considering your child’s preferences. If they dislike creamy smooth foods a smoothie will probably not be their favorite. Instead, try something that’s more their style. If all else fails, go for leftovers or serve one of their favorite foods, even if it’s a little untraditional!

Remember that extreme picky eaters usually need many exposures to a new food before they are willing to eat it. Don’t assume that they dislike a new breakfast food if they don’t eat it the first time or even ten times that you serve it. Instead, continue to offer small servings alongside preferred foods.

10 Healthy Breakfast Ideas for Picky Eaters

DIY smoothie

  • Let your child pick the ingredients and try to include a source of protein to keep them feeling full. Good options include: milk, yogurt, nut butters, and powders. I like Healthy Height.

Toast with cream cheese, sliced cheese, or nut butter

  • Aim to top a favorite type of bread with an accepted protein source. Bonus if you can add fruit for some extra fiber and vitamins, but no pressure.

Leftovers

  • There’s no reason you have to serve traditional breakfast foods. If your child is not a fan of eggs, yogurt, pancakes, or oatmeal, don’t worry! Instead, just serve preferred foods including leftovers from the day before.

Pancakes, waffles, or french toast

  • Most of the kids I know will eat these from a box (frozen or a premade mix), but dislike homemade. So frustrating! If your child is amenable to change, look for options that are higher in protein and fiber and lower in sugar. A good rule of thumb: the fewer the ingredients the better.

  • If your child will eat homemade, make small swaps like adding in some ground flaxseed or subbing whole wheat flour for a portion of regular. You can also add in powdered milk or a protein supplement to help keep them full. I love pairing my pancakes with nut butter so they’re extra filling.

  • Some of my favorite brands:

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“Boosted” breakfast muffin or loaf bread

Cheese quesadilla or grilled cheese

  • Though not traditionally a breakfast food, these combos will still get your child’s day off to the right start due to the pairing of protein and carb.

Peanut butter banana roll ups on a tortilla

  • Also known as pinwheels or banana sushi, this pairing is irresistibly cute and very filling.

Oats

  • Cook oats with milk for added protein and add in any of the below for an extra flavor boost that kids with a sweet tooth with love.

  • Sugar

  • Cinnamon

  • Butter

  • Molasses

  • Maple syrup

  • Nut butter

  • Chopped fruit such as apples, banana, and peaches

  • Berries

  • Dried fruit

  • Jam or jelly

  • Yogurt

  • Chia seeds

  • Brown sugar and a dash of maple extract will taste just like instant

  • Though untraditional, I also love savory oats. Add in just salt or build with salt, pepper, olive oil and even some grated parmesan cheese.

Breakfast cookies

Bring your child into the kitchen to make a nutritious breakfast combo in cookie form. Adapt to fit your child’s preferences. If they’re not into dried fruit, leave it out. If oatmeal is a no go, swap it for oat flour (which you can also make yourself by pulsing oats in a blender). Some of my favorite breakfast cookie recipes for picky eaters:

Yogurt Parfait

  • Kids love the idea of layers in their meal. Alternate granola, fruit, jam, and yogurt to make a nutritious meal with staying power. The best part is that a parfait is completely customizable. If the yogurt texture is not your child’s favorite, add more granola or crisp fruit to offset the creaminess. You can, of course, use any flavor of yogurt and any combination of fruit – or leave one component out all together!

Recap

When seeking nutritious breakfast foods for your picky eater, keep their preferences in mind. Consider the flavors, textures, and looks that they most enjoy and try to carry those over to new foods.

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