A nutritious breakfast doesn’t have to take a long time to prepare or eat. Breakfast is the meal that supplies our brain and body with much needed nutrients to function well for the day. A healthy breakfast has fruit/vegetables, a protein source and some slow release carbohydrate. Here are some options the whole family will enjoy.

Super quick and tasty

• Smoothie with milk, yoghurt, fruit, a handful of oats or a wheat biscuit
• Cottage cheese and sliced tomato on grainy bread toast
• Baked beans on a wholemeal English muffin
• Toasted bagel with avocado, sliced tomato and pumpkin seeds
• Raisin toast with sliced banana and ricotta, sprinkled with cinnamon

Kids will love these

• Pancakes served with yoghurt and chopped fruit
• Breakfast sushi – flatten a piece of bread with a rolling pin and cut off the crusts. Add a spread, sprinkle some fillings then roll and cut into sushi pieces. Try nut butter and banana, or ricotta and avocado.
• Ricotta and berries on a wholemeal wrap or wholemeal fruit toast, drizzled with honey
• Boiled egg with grainy bread toast soldiers
• Zucchini, cheese and corn fritters

Great to make ahead

• Homemade wholemeal muffins. Savoury flavours like grated vegetables and cheese, or sweetened naturally with fruit like banana and sultanas.
• Overnight oats or Bircher muesli
• Yoghurt parfait – layers of yoghurt, chopped fruit and crunchy muesli sprinkle
• Zucchini slice/frittata slice
• Mashed egg in a wholemeal wrap with spinach leaves
• Boil eggs and keep in their shell for up to 5 days in the fridge

Produced by Nutrition Australia QLD Division, 2018. Reviewed August 2021.