Top 26 Easy And Healthy Breakfast Ideas For Teens

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Breakfast is the most important meal of the day as it provides energy and nutrients to begin the day actively. Research shows that missing breakfast frequently could reduce a teen’s cognitive and academic performance (1) (2). Yet, almost 20-30 percent of teens skip their breakfast habitually (3).

Parents can motivate their teens to eat breakfast with attractive, appealing, and delicious breakfast varieties. This post shares some easy-to-prepare and quick-to-serve recipes to make healthy breakfast for teens.

26 Healthy Breakfast Recipes For Teens

1. Yogurt parfait

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You will need:

  • 1 cup unsweetened plain yogurt
  • ½ cup muesli
  • ½ cup mixed fruits and berries (chopped)
  • 1tsp chia seeds
  • 1tsp honey
  • ½ cup dry roasted almonds, walnuts, and pistachio (chopped)

How to:

  1. Mix muesli, yogurt, honey, and chia seeds in a mixing bowl and keep it aside for ten minutes.
  2. Transfer the mix to a serving bowl, top with chopped nuts, and serve.
  3. You can pack this breakfast meal and give it to your child to eat on the go.

2. Instant quesadilla

Image: iStock

You will need:

  • 1-2 tortilla wraps (whole wheat or multigrain)
  • 1 cup cheddar cheese (grated)
  • ½ cup red onion (finely chopped)
  • ¼ cup corn (boiled)
  • ¼ cup bell peppers (thinly sliced)
  • ¼ cup mushrooms (chopped)
  • 1tsp olive oil

How to:

  1. Layer a tortilla wrap with cheese, onions, corn, bell peppers, and mushrooms and place another wrap on the top to make a sandwich. Sprinkle some cheese over the top as well.
  2. Put oil in a skillet and place the warp on it to cook over low to medium heat until the cheese begins to melt, and the base turns light brown.
  3. Transfer the quesadilla on to a serving plate, cut it into four halves, and serve with homemade hummus or a mint dip.

3. Pizza for breakfast

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You will need:

  • 1-2 whole-wheat English muffin
  • ½ cup tomato (thinly sliced)
  • ½ cup red onion (finely chopped)
  • ¼ cup corn (boiled)
  • ¼ cup bell peppers (thinly sliced)
  • 1 cup mozzarella cheese (shredded)
  • 2tbsp pizza sauce
  • 1tbsp herbs mix
  • 4tbsp olive oil

How to:

  1. Preheat the oven to 400°F (204°C) and line a baking tray with parchment paper.
  2. Place the muffins on the baking tray, drizzle them with some olive oil, and cook them in the oven for about four to five minutes, or until they turn golden brown.
  3. Take the muffins out of the oven, spread a tablespoon of pizza sauce over each piece, and top them with onion, tomato, capsicum, and corn.
  4. Sprinkle herbs mix and mozzarella cheese over the vegetables, put the baking tray back in the oven for ten minutes, or until the cheese begins to melt, and the muffin edges turn brown.
  5. Transfer the muffin pizza to a serving plate and serve hot with homemade tomato sauce or a mint dip. Just a few substitutes can turn pizza into a healthy and tasty breakfast.

4. Fruity waffle with peanut butter

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You will need:

  • 2 whole-grain waffles (homemade/packaged)
  • ½ cup peanut butter
  • 1 cup mixed fruits (chopped)
  • 2tbsp seeds and nuts trail mix

How to:

  1. Place the waffles on a serving plate, spread peanut butter on each waffle, and top them with fruits and trail mix.
  2. Serve immediately with a cup of milk or a yogurt smoothie.

5. Egg salad sandwich

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You will need:

  • 2 rye bread slices
  • 2 hard-boiled eggs
  • 2tbsp Greek yogurt (or mayonnaise)
  • 1tbsp mustard sauce
  • 1 stalk celery (roughly chopped)
  • ¼ cup yellow onion (minced)
  • Handful of lettuce
  • ½tsp fresh lemon juice
  • Salt and pepper powder (to taste)

How to:

  1. Put the boiled eggs in a mixing bowl and crumble them using a fork.
  2. Add yogurt, mustard sauce, salt, pepper, celery, onion, and lemon juice to the eggs and mix thoroughly.
  3. Lightly toast the bread slices over a pan and transfer them on to the serving plate.
  4. Place some lettuce on one toast, top with the egg salad mixture, and place the second piece of toast on the top to make a sandwich.
  5. Serve right away with some baked sweet potato chips and a glass of milkshake.

6. Deviled egg with toast

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You will need:

  • 2 whole-grain bread slices (toasted)
  • 2 hard-boiled eggs
  • ½ cup Greek yogurt
  • 1tsp lemon juice
  • 1tsp mustard sauce
  • ½tsp garlic powder
  • ½ cup parsley (freshly chopped)
  • 1tsp herbs mix
  • Salt and pepper powder, to taste

How to:

  1. Slice the boiled eggs into two halves, place the egg whites in a plate, and scoop the yolks out into a small mixing bowl.
  2. Add Greek yogurt, lemon juice, mustard sauce, garlic powder, salt, and pepper to the yolk and make a smooth paste by mixing everything with a fork.
  3. Fill the egg whites with the salty, tangy yolk mix.
  4. Serve with toasted whole-grain bread and a cup of fruit and nut yogurt.

7. Quick oatmeal

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You will need:

  • 1 cup rolled oats
  • 3 cups unsweetened almond milk
  • 1 cup banana (mashed)
  • 1tbsp seeds and nuts trail mix
  • 2tbsp mixed nuts
  • ½ tsp vanilla bean paste
  • ½ tsp fine cinnamon powder

How to:

  1. Put all the ingredients in a saucepan and cook on medium-high heat.
  2. As soon as the mix boils, turn down the heat to low and cook it with constant stirring for about five minutes or until it thickens.
  3. Once you attain desired consistency, remove the pan from the heat, transfer the oatmeal into a serving bowl, and serve hot.
  4. You can even serve this oatmeal recipe warm, cold, topped with mango and apple and different spices like cardamom to enhance the taste.

8. Fruity smoothie

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You will need:

  • 1 cup unsweetened coconut milk
  • 1 cup fresh strawberries (hulled)
  • ½ cup seedless red grapes
  • ½ cup frozen raspberries
  • ¾ cup blueberry yogurt
  • 2tbsp cherry juice
  • 1tbsp orange juice
  • 1tsp ginger juice
  • 2tbsp seeds and nuts mix
  • 1tsp cinnamon

How to:

  1. Blend all the ingredients, except seeds and nuts into a smooth liquid.
  2. Pour the flavorful smoothie into a serving glass and top with seeds and nut mix.
  3. Serve right away with deviled eggs or fresh croissants.

9. Millet pancake

Image: iStock

You will need:

  • ½ packet millet mix
  • 1 small egg
  • ⅔ cup Greek yogurt
  • ½ cup green onion (chopped)
  • 6tsp olive oil
  • 2tbsp dill (chopped)
  • 1tsp salt
  • 1tsp honey

How to:

  1. Mix pancake mix, egg, yogurt, green onion, and salt in a mixing bowl carefully to have a smooth consistency. Ensure no lumps form.
  2. Put a frying pan on medium heat, pour one teaspoon oil, and spread a thick layer of millet mix on the frying pan.
  3. Cook each side until golden brown and transfer the pancake on a serving plate.
  4. Garnish with dill and drizzle some honey on the top, some seeds and serve immediately.

10. Veggie crostini

Image: iStock

You will need:

  • 4-5 slices Focaccia (Italian bread)
  • 1 cup feta cheese (crumbled)
  • ½ cup tomato (chopped)
  • ½ cup onion (finely chopped)
  • ½ cup capsicum (chopped)
  • 3tbsp basil leaves (chopped)
  • 1tbsp ripe olives (chopped)
  • 1tbsp herbs mix
  • ½ teaspoon salt
  • ½ teaspoon pepper powder
  • ¼ cup olive oil

How to:

  1. Preheat the oven to 375°F (190.5°C).
  2. Line bread slices on a baking tray and drizzle a teaspoon of oil on each slice.
  3. Mix onion, tomato, capsicum, basil, olives, herb mix, salt, and pepper in a small mixing bowl
  4. Spread around half of the mixture on bread slices, top the mixture with cheese, and then with the remaining mixture.
  5. Bake for about ten minutes or until the cheese looks slightly brown.
  6. Serve hot with homemade tomato sauce or hummus.

11. Burrito in breakfast

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You will need:

  • 1 cup black beans (cooked and mashed)
  • 2 corn tortillas
  • ½ cup red onion (chopped)
  • ½ cup tomatoes (chopped)
  • ½ cup cucumber (grated)
  • ½ cup carrot (grated)
  • ½ cup low-sodium salsa
  • 4tbsp unsweetened plain yogurt
  • 2tbsp parsley (chopped)
  • 1tbsp herbs mix

How to: 

  1. Mix beans, onion, tomatoes, cucumber, carrot, parsley, and herbs mix in a mixing bowl.
  2. Fold each tortilla into a cone and fill it with the bean and veggie mixture to make a burrito.
  3. Put the burritos into the microwave for 15 seconds on high heat.
  4. Place the burritos on a serving plate, top with yogurt, and serve right away.
  5. You can add leftover soya nuggets or cooked chicken/meat in the filling.

12. Rainbow trifle cups

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You will need:

For base:

  • 4 whole graham cracker sheets
  • ¼ tsp vanilla extract
  • 1tbsp coconut oil
  • 1tbsp honey

For orange yogurt:

  • ⅛ cup orange pieces (peeled and deseeded)
  • ⅛ cup plain Greek yogurt

For blackberry yogurt:

  • ⅛ cup blackberries
  • ⅛ cup plain Greek yogurt
  • ½ tsp fresh lemon juice
  • ½ tsp honey

How to:

  1. Break the graham crackers, and grind them to make a coarse powder.
  2. Add vanilla extract, coconut oil, and honey into the powder and grind again to mix everything well.
  3. Set aside the cracker mix and begin preparing the orange and blackberry yogurt.
  4. Blend orange pieces and yogurt into a smooth paste. Pour the mix in a small bowl and freeze it for 20 to 30 minutes to thicken its consistency.
  5. Next, blend blackberries, yogurt, lemon juice, and honey into a smooth paste, pour into another bowl, and freeze for 20 to 30 minutes to thicken the consistency.
  6. Place a tablespoon of cracker mix in a serving cup/bowl and pat it with a spoon to level it.
  7. Add a tablespoon of orange yogurt, pat it lightly using a spoon, and layer it with a tablespoon of cracker mix.
  8. Add blueberry yogurt over the cracker mix. Keep alternating between cracker mix and orange or blueberry yogurt until the bowl/glass fills less than an inch to the brim.
  9. Serve right away, or you can chill it for 15 to 20 minutes before serving.

13. Fruit-loaded baked oatmeal

Image: Shutterstock

You will need:

  • 2 cups rolled oats
  • 2 cups almond or soy milk
  • ½ cup egg whites
  • 1tbsp melted margarine
  • ½ tsp cinnamon
  • 1tsp baking powder
  • 2 cups mixed fruits (sliced apples, pears, strawberries, and cherries)
  • 2tbsp seeds and nuts mix
  • Cooking spray

How to:

  1. Preheat the oven to 350°F (176°C).
  2. Mix milk, egg whites, margarine, and cinnamon in a small mixing bowl and keep it aside.
  3. Put oats and baking powder in a large bowl, pour the above mixture, and mix well.
  4. Add mixed fruits and the seeds and nuts mix. Mix well.
  5. Coat a baking tray with cooking spray, spread the mixture on it, and bake for 30 to 40 minutes or until the top is firm.
  6. Transfer onto a serving plate/bowl and serve while still warm.You can sprinkle some seeds and nuts on the top.

14. Rice cakes with egg and avocado

Image: Shutterstock

You will need:

  • 2 rice cakes
  • ½ avocado (cored and sliced)
  • 2 hard-boiled eggs (sliced into halves)
  • ½ cup sprouts (cooked)
  • 2tbsp fresh parsley (chopped)
  • 1tbsp fresh lemon juice
  • 1tsp dried oregano
  • Salt and pepper powder, to taste

How to:

  1. Mash eggs in a bowl. Add salt, pepper, oregano, parsley, lemon juice, and sprouts and mix everything well.
  2. Put two thin slices of avocado on each rice cake and top it with the egg mixture.
  3. Serve right away with a milkshake or smoothie of your choice.

15. Breakfast hash

Image: Shutterstock

You will need:

  • 1 russet potato (peeled and diced)
  • 1 sweet potato (peeled and diced)
  • 1 cup onion (chopped)
  • 1tsp garlic (minced)
  • 1tbsp onion powder
  • 1tbsp garlic powder
  • 1tsp thyme
  • ½tsp sea salt
  • Pepper powder, to taste
  • 1 cup olive oil

How to:

  1. Preheat the oven to 450°F (232°C).
  2. Put diced potatoes, garlic powder, onion powder, thyme, salt, pepper, and one-fourth of a cup of olive oil in a mixing bowl and mix the ingredients well.
  3. Pour the mixture in a glass casserole dish and bake for 40-50 minutes or until the potatoes turn light brown and crispy.
  4. Next, put a skillet on low-medium heat, add remaining olive oil, and saute onion and garlic with regular tossing for about five to seven minutes.
  5. Put crispy potatoes into the skillet and toss the mixture two to three times to mix everything well.
  6. Transfer the mixture into a serving plate and serve immediately with toasted garlic bread or buns.

16. Cheesy egg avocado toast

Image: iStock

You will need:

  • 2 multigrain bread slices (toasted)
  • ¼ cup hummus
  • 1 avocado (cored and chopped)
  • 1 poached egg
  • ½ cup feta cheese (crumbled)
  • 1tsp dried oregano
  • ½tsp salt
  • ½tsp pepper powder

How to:

  1. Blend hummus, avocado, oregano, salt, pepper, and cheese into a smooth spread.
  2. Spread the avocado-hummus mix over the bread and layer cheese over it.
  3. Serve this tasty, healthy toast with a poached egg and hot chocolate milk, milkshake, or smoothie.

17. Granola bar

Image: iStock

You will need:

  • 1 cup oatmeal
  • ½ cup roasted almonds (chopped)
  • ½ cup coconut (shredded)
  • 2tbsp roasted flax seeds
  • 2tbsp toasted sesame seeds
  • 2tbsp unsalted butter
  • 1 cup brown sugar
  • 1 tbsp Kosher salt
  • 1 cup dried fruits (chopped raisins, blueberries, dates, cranberries, and apricots)

How to:

  1. Preheat the oven to 325°F (162°C) and line a baking tray with parchment paper.
  2. Mix the oatmeal, coconut, and almonds in a mixing bowl, transfer the mix to the baking tray, and bake for about 12 minutes.
  3. Transfer the baked oatmeal mix into a bowl and add flax seeds.
  4. Keep a saucepan over medium heat, add butter, brown sugar, salt, honey, and vanilla, and let the mixture bubble.
  5. Add baked oatmeal mix and dried fruits to the saucepan while constantly stirring and mixing everything.
  6. After two to three minutes, pour the mix into the baking dish, spread it evenly, and bake for around 25 minutes or until the mix turns golden brown.
  7. Let the baked mix cool. Cut into granola bar shapes and serve as a quick breakfast with milkshake, smoothie, or plain milk.
  8. You can even store these soft, chewy bars in an airtight container in the fridge for over a month.

18. Fruit and nut milkshake

Image: Shutterstock

You will need:

  • 2 cups almond or soy milk
  • 1 banana (chopped)
  • 1 mango (diced)
  • 1 cup soaked figs
  • 1 cup mixed nuts (almonds, walnuts, and pistachio)
  • 1tbsp chia seeds

How to:

  1. Blend all the ingredients into a smooth-flowing liquid.
  2. Pour into a serving glass and serve right away or store it in the refrigerator for 15 minutes to chill. You can sprinkle some cinnamon powder for that extra flavor.

19. Chicken wrap

Image: Shutterstock

You will need:

  • 1 whole wheat wrap
  • 2 slices of chicken salami
  • 4 slices of tomato
  • ½ cup of lettuce
  • 2tbsp mustard sauce
  • ½ cup of green and red bell peppers (thinly sliced)
  • 1tbsp tomato ketchup
  • 1tbsp olive oil

How to:

  1. Warm oil in a skillet on medium heat and lightly toast the wrap until its base turns golden brown.
  2. Spread mustard on the toasted wrap and add the chicken salami, tomato, lettuce, and bell peppers.You can also add onions, cucumbers, jalapenos, if you like. The vegetables can be sliced or finely shredded.
  3. Roll the wrap in a cone and serve it with ketchup.

20. Quinoa bowl

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You will need:

  • ½ cup organic quinoa
  • 2 cup unsweetened almond milk
  • 1 large cinnamon stick
  • 1tbsp toasted almonds (sliced)
  • 1tbsp toasted coconut flakes
  • ¼ cup peach (cored and chopped)
  • ¼ cup raspberry (chopped)
  • 1tsp  nutmeg powder
  • ½tsp cinnamon powder
  • ½ teaspoon pure vanilla extract

How to: 

  1. Rinse the quinoa thoroughly under running water, drain, and keep it aside in a bowl.
  2. Put the almond milk, cinnamon stick, and vanilla extract in a saucepan on low heat and let the milk heat for five minutes.
  3. While stirring constantly, add quinoa, turn the heat high, and let the mixture simmer for five minutes.
  4. Reduce heat to low, cover the pan, and simmer for 15 minutes with occasional stirring.
  5. Remove the pan from the heat and let the quinoa sit until it absorbs the milk.
  6. Add cinnamon powder, nutmeg powder, almonds, and coconut flakes and mix well.
  7. Garnish with fruit pieces/chunks, and serve warm.

21. Mini quiche with bacon

Image: Shutterstock

You will need:

  • 3 cups cauliflower florets
  • ½ cup almond flour (blanched)
  • ½ cup cheddar cheese (shredded)
  • 2 egg whites (lightly beaten)
  • 3tbsp unsalted butter (melted)
  • 4 turkey bacon strips (cooked and finely chopped)
  • ½ cup red onions (chopped)
  • 2tbsp fresh chives (chopped)
  • 1tsp baking powder
  • ½tsp Kosher salt

How to:

  1. Preheat the oven to 400°F (204°C) and lightly coat a muffin tray with oil spray.
  2. Put cauliflower and two tablespoon water in a microwave bowl, cover it, and microwave for about ten minutes.
  3. Drain cauliflower and mash it into a smooth paste, using a fork.
  4. Once the cauliflower cools, put it in a clean kitchen towel, and squeeze out water.
  5. Put the cauliflower, almond flour, baking powder, and salt in a mixing bowl and mix everything well.
  6. Add cheese, egg whites, butter, onion, bacon pieces, and chives to the cauliflower mix and mix them well.
  7. Make small balls with the mix and place them in the muffin tray. Spray oil to prevent it from sticking. Press lightly to flatten.
  8. Bake for 25 minutes or until the top turns golden brown. Let cool in the pan for five minutes.
  9. Serve warm with homemade sauce or dip.

22. Sweet potato frittata

Image: Shutterstock

You will need:

  • 2 cups sweet potatoes
  • 3 cups kale (chopped)
  • ½ cup red onion (chopped)
  • 1 cup half and half milk and cream
  • goat cheese (grated)
  • 2 clove garlic (finely chopped)
  • 2 eggs
  • 1tsp Kosher salt
  • ½tsp coarse pepper powder
  • 2tbsps olive oil

How to:

  1. Preheat the oven to 350°F (177°C).
  2. Take a mixing bowl, add eggs, salt, pepper, and whisk them well to make a uniform mix.
  3. Heat a tablespoon of oil in a skillet over medium heat and saute sweet potatoes for eight to ten minutes or until the potatoes turn slightly golden brown.
  4. Once done, remove sweet potatoes, and add another tablespoon of oil, and saute kale, red onions, and garlic for five minutes.
  5. Add sweet potatoes and egg mix to sauteed kale and cook the mixture for three minutes.
  6. Transfer the mixture to a baking tray, sprinkle goat cheese, and bake at 350°F for 14 minutes or until set.

23. Veggie loaded tacos

Image: Shutterstock

You will need:

  • 2 crispy corn tacos
  • ½ (15oz.) canned black beans (rinsed)
  • 2 eggs
  • 2 cups baby spinach (chopped)
  • ½ cup corn (boiled)
  • ½ cup onion (chopped)
  • 1 clove garlic (finely chopped)
  • 1tbsp lemon juice
  • 1tsp Kosher salt
  • ½tsp cumin seeds
  • ½tsp pepper powder
  • 1tbsp olive oil

How to:

  1. Heat a tablespoon of oil in a large skillet on medium heat and saute onions, corn, beans, cumin, and garlic.
  2. Add salt and pepper, and cook until the onions and garlic turn golden brown.
  3. Switch off the flame, add spinach, and toss the mix well a few times. Add lemon juice, stir once more, and keep the skillet aside.
  4. In a large bowl, add eggs and a tablespoon of water, and whisk for 20 seconds.
  5. Put the skillet containing the spinach mix on medium heat and add eggs. Cook the mixture for two to three minutes with continuous stirring to scramble the egg.
  6. Place tortillas on a serving plate, fill with scrambled egg mix, and serve with homemade sauce or dip.

24. French toast

Image: iStock

You will need:

  • 3-4 slices white bread
  • ¼ cup skimmed milk
  • 2 large eggs
  • ½ cup berries (chopped)
  • 2tbsp brown sugar
  • ½tsp cinnamon powder
  • ⅛tsp nutmeg powder
  • 4tbsp unsalted butter
  • ½ tsp vanilla extract
  • ¼ cup maple syrup (warmed)

How to:

  1. Mix cinnamon, nutmeg, and brown sugar in a mixing bowl. Add eggs, milk, vanilla extract, and whisk the mixture.
  2. Put a skillet over medium heat and melt the butter.
  3. Dip bread in egg mixture to coat both sides and fry until each side turns golden brown.
  4. Transfer the bread to a serving plate, drizzle syrup, and garnish with chopped berries. Serve immediately with a cup of milk, milkshake, or fresh juice.

25. Fruity crepes

Image: iStock

You will need:

  • 1cup multigrain flour
  • 2 cups whole milk
  • 2 eggs
  • 1 cup fresh fruits (banana, mango, strawberry, and raspberry; diced)
  • 1tbsp brown sugar
  • ¼tsp  Kosher salt
  • 1tbsp unsalted butter

How to:

  1. Mix flour, sugar, and salt in a large mixing bowl.
  2. Add the eggs, gradually pour milk, and whisk vigorously to mix everything.
  3. Let the batter stand at room temperature for about 15 to 20 minutes or until it looks bubbled at the top.
  4. Melt butter on a skillet over medium heat and spread about one-fourth cup of the batter in swirling motion to cover the skillet surface evenly.
  5. Cook each side for four to five minutes and transfer the crepe to a serving plate.
  6. Garnish with fresh fruit pieces and serve with a cup of warm milk.

26. Seeds and nuts oats cookies

Image: iStock

You will need:

  • 100g rolled oats
  • 2 bananas (mashed)
  • 30g dark chocolate chips
  • 25g raisins
  • 25g walnuts and almonds
  • 15g seeds mix

How to:

  1. Preheat the oven to 320°F (160°C) and line a cookie tray with parchment paper.
  2. Roast and grind the oats in a grinder until you get a fine powder and transfer it into a bowl.
  3. Mix bananas, chocolate chips, raisins, almonds, walnuts, and seeds (sunflower, chia, sesame, pumpkin) mix in the oats powder.
  4. Make round balls with the oats mix and place them in the cookie tray. Flatten each cookie with the back of the spoon and bake for 12 to 15 minutes.
  5. Once done, serve the cookies with milk, milkshake, or smoothie.
  6. Store the remaining cookies in an airtight container for no more than two to three days.

Breakfast is an important meal to start your teen’s day with energy and vigor. Encourage your teen to eat wholesome breakfast every day at home or school/college. Provide several grab-and-go, quick-to-eat breakfast recipes to meet their nutritional needs.

References:

1. Health and Academic Achievement; Centers For Disease Prevention And Control
2. Katie Adolphus et al.; The effects of breakfast on behavior and academic performance in children and adolescents; NCBI
3. The Case for Eating Breakfast; Healthy Children; American Academy of Pediatrics 

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