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Healthy Breakfast Sandwich Recipes

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By alfat. healthy breakfast menu. Published at Wednesday, June 20th, 2018 - 16:48:00 PM.

In our house, the look of pure joy when my kids discover that we have made "special breakfast," as they call it, is similar to the look when they realize that summer vacation is quickly approaching.  Just knowing that we took breakfast up a notch from the ordinary helps start the positive momentum leading to an all-around great day.

Why is breakfast important? Breakfast is the meal that fuels the beginning of the school day.  After a rejuvenating night of sleep, the brain and body need fuel to operate.  Studies have shown that kids who eat breakfast perform better academically than kids who don't.

And what's the best way to get the engine revved up and the body and brain ready to soar?  Whole grains, fiber and protein.  Why whole grains and not sugary cereal or a packaged pastry?  Sugary cereals and refined grains cause a quick rise in blood sugar levels, which drop quickly.  This can leave your child feeling hungry, cranky, and/or sleepy. Whole grains are absorbed by the body more slowly so that you don't get a blood sugar spike, and they, along with fiber and protein, are more likely to keep your child's belly feeling happy until snack time or lunch.

So, what are some "power" breakfasts that you can serve to your hungry kiddos?

  • Quick scrambled eggs with a side of toast and fruit.  Your kids will think you slaved over the stove making a hot breakfast, but it will be our little secret.  Get these eggs done in less than two minutes while knowing you're helping your child get a great start to the day.

Another similar egg breakfast is a veggie egg muffin.   It's another make ahead nutrition-packed item that you can grab and go.

  • Nut butter and banana roll up on a whole wheat tortilla.  And add other ingredients to change it up, like maybe a tiny bit of honey, or a sprinkling of mini chocolate chips, or some granola.
  • What about overnight oats?
    • This is a purist's version by 100 Days of Real Food.
    • And this one includes chia seeds.
  • Whole wheat pancakes served up with walnuts and fruit on top.   Pancakes can be made in advance and frozen to defrost as needed.


Don't forget about getting your child involved too.  Depending on his age, he can make his own peanut butter wrap, warm up his own egg muffin, toast his own bread, whisk the eggs, etc.  And if getting involved with the cooking is too much for a school morning, maybe he can help with the make ahead foods, such as overnight oats and muffins.  This saves some time for you, and he'll be more likely to eat a good breakfast if he is part of the delicious creation.


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