3 Delicious "Take-On-The-Day" Breakfast Recipes

A nutritious breakfast can provide long-lasting energy to help keep kids satisfied and focused for hours. Here are some quick and easy breakfast ideas—including a few you can make in advance—to make the morning rush a little easier for all.

Egg White “Muffins” 

These easy-to-make, protein-packed, muffin-like bites are delicious and freeze well, making them ideal for mornings when everyone is running late. Plus, you can change up the seasonings and vegetables to suit your taste.    

Yields: 3-4 servings (approximately 3-4 muffins)

Total time: 35 minutes

INGREDIENTS:

2 cups (16 oz.) liquid egg whites

1-2 cups of frozen peppers and onions  

Everything but the Bagel seasoning  

¼ - ½ avocado (optional)

INSTRUCTIONS:

1. Place veggies in a micro-wave safe bowl, heating for a couple minutes until thawed. Drain of any excess water.

2. Combine veggies with liquid egg whites and add seasonings.

3. Line muffin tins with parchment paper liner cups (eggs will not stick to these)

4. Fill each liner with ¼ cup of egg white mixture.

4. Bake for 15-20 minutes at 425°F.

5. For added flavor, serve with a slice (or two) of avocado.

Banana Protein Pancakes

Yields: 1 serving

Total time: 15-20 minutes

INGREDIENTS:

½ cup banana, mashed

½ tablespoon almond milk

1 scoop vanilla protein powder  

¼ cup egg whites

1 teaspoon cinnamon

INSTRUCTIONS:

1. Mash banana with almond milk and combine all ingredients into a bowl.

2. Spray pan with non-stick cooking spray and turn down to medium heat.

3. Slowly and evenly pour the batter into the pan. Cook for 3-5 minutes on one side.

4. Using a spatula, carefully lift the edge and take a peek. If it is golden brown, it is ready to flip!

5. Carefully flip pancake and cook for another 3-5 minutes until both sides are golden brown and pancake is cooked through.

6. Remove from heat.  

Avocado Banana Muffins 

Avocados are a great—and tasty—swap for butter making this recipe ideal for anyone with dairy allergies. These do require about half an hour or prep and bake time so consider making them the night before or over the weekend. You can thaw overnight in the fridge or pop them in the microwave for a quick 30 seconds.

INGREDIENTS

1 ripe avocado

2 bananas

2 eggs

2 tablespoon honey (use maple syrup if serving to kids under 1 year of age)

1 teaspoon vanilla

1-1/2 cups  100% whole wheat flour

2 teaspoon baking powder

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

¼ cup dark choc chips 

INSTRUCTIONS

1. Add the avocado, banana, eggs, honey (or maple syrup) and vanilla to a food processor, blending until smooth

2. In a large bowl mix the flour, baking powder, and spices using a fork to make sure everything is well mixed.  

3. Add the avocado and banana mix to the dry ingredients.

4. Fold in the chocolate chips

5. Mix gently until just combined

6. Spoon into a greased or lined muffin tin 

7. Bake at 360°F degrees for 20-25 mins or until a toothpick inserted into the muffin comes out clean

8. Leave to cool in the tray before you attempt remove and enjoy.

Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center