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5 simple breakfast options for your children (or yourself!)



Come morning, it is good to know that you have your children’s breakfast options sorted in advance to avoid the ‘but Mum, I’m still hungry’ speech from coming half an hour later.

Three words: protein protein protein. Think Greek yoghurt, eggs, beans, oats - all the goodies. Pre-make a big batch to save you from stressing in the morning.


1. Porridge made with oats & chia seeds and topped with some goodies

1 serve, increase recipe for amount of serves

1/4 cup oats  1/2-3/4 cup liquid (milk, almond milk, coconut milk, water or a combination)  1 tbsp chia seeds

Step 1: Place all of the ingredients in a saucepan and cook on medium heat until thick and creamy. Step 2: Top with a sweetener such as pure maple syrup, raw honey or coconut sugar. Sprinkle with nuts or seeds (hazelnuts, macadamias, chopped up almonds, sunflower seeds, pepitas, hemp seeds), serve with fruit (banana, strawberry, pears, grated apple etc). Toasted coconut flakes are also great for adding some good fats. 

Overnight Oats:

1 serve, increase recipe for amount of serves

1/4 cup oats  1/3 natural or Greek yoghurt 2/3 cup milk of choice 1 tbsp chia seeds 1/2 tsp vanilla

Step 1: Mix all of the ingredients together and allow to sit in the fridge overnight.  Step 2: Add similar toppings as the porridge ones suggested. 


2. Homemade Baked Beans

A big batch of Baked Beans or Mexican Beans in your freezer will be so helpful for an easy breakfast, lunch or dinner. Simply serve with some sourdough fingers for breakfast or corn chips or rice and salad for lunch/dinner .


3 tins cannelini beans, butter beans or navy beans always organic and BPA free 1 bottle passatta 1/2 cup water or bone broth 2 tbsp tomato paste 1 onion, diced 2 cloves garlic, minced 2 tsp Dijon mustard 1 tbsp honey or maple syrup 1 tbsp Worcestershire sauce Salt and pepper

Step 1: Cook the onion and garlic in a little olive oil until soft. Step 2: Add in the passatta, beans, tomato paste, mustard, maple and Worcestershire sauce and simmer for 20 minutes on low. Serve with eggs, sourdough, or on its own.

This can also be made in a slow cooker with dried beans that have been soaked overnight. Cook the onion and garlic first, then add with all of the ingredients (minus the water) into the slow cooker and cook on low for 8 hours. 


Mexican Beans

3 tins beans: I use black, cannellini, red kidney beans, butter beans or navy beans usually, always organic and BPA free 1 bottle pasatta 2 tbsp tomato paste 1/2 cup bone broth 1 onion 3 cloves garlic 1 tbsp cumin 2 tbsp paprika 1 tbsp dried oregano A pinch of cayenne pepper Salt to taste


Same process as above


3. Egg & avo on toast

Simple and nourishing. Serve with an organic sourdough or wholegrain bread of your choice.


4. Banana Bread muffin with Greek or Coconut Yoghurt

I have been using this banana bread recipe by Cookies and Kate for a long time and it works perfectly and the kids love it! Make it as a loaf or pour into muffin tins.


⅓ cup melted coconut oil

½ cup honey or maple syrup

2 eggs

1 cup mashed ripe bananas (about 2 ½ medium or 2 large bananas)

¼ cup milk of choice

1 teaspoon baking soda

1 teaspoon vanilla extract

½ teaspoon salt

½ teaspoon ground cinnamon

1 ¾ cups spelt flour

½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices (optional)


It's so easy, I just melt the coconut oil then place all ingredients into a blender and mix.


Bake in a 165 C oven for 55-60 minutes (less if you are making muffins, maybe 25 minutes, just check along the way)


Serve with a bowl of Coconut or Greek yoghurt.


5. Mini Frittata or Zucchini Slice

Make up a batch and store in th fridge for the week.


Frittata: make in a baking dish or in cup cake holders.

8 eggs 1 brown onion, diced 1 clove garlic 1/2 punnet cherry tomatoes, cut in half 1/2 bunch basil 1 x zucchini, diced 3 rashers nitrate free bacon or 1 nitrate free chorizo (optional) 1 cup spinach leaves 1/2 cup cheese (feta, tasty, haloumi) Salt and pepper

Step 1: Preheat oven to 200 degrees. Step 2: Place the onion and garlic (and bacon or chorizo if using) in a pan with a little organic butter and cook through. Step 3: Whisk eggs in a bowl and add some salt and pepper. Step 4: Add the onion, garlic, zucchini, tomatoes, basil, spinach leaves and cheese to a greased oven proof tray and pour over the eggs. Step 5: Bake for 30-35 minutes or until cooked through. 


Mix up the ingredients to suit your children's tastes. Anything works really: roasted veggies, chicken, ham, salmon etc


Zucchini slice:

1 1/2 cups grated zucchini 1 grated carrot 1 small onion, diced 3 rashers nitrate free bacon (optional) 1 clove garlic 1 cup flour (spelt, gluten-free, rice flour) 6 eggs 1 cup grated cheese 1/4 cup olive oil

Step 1: Cook the onion and garlic (and bacon if using) in a little olive oil until soft and cooked through. Set aside to cool Step 2: Meanwhile, grate the zucchini, carrot and cheese. Mix in the flour. Step 3: Whisk the eggs and olive oil and add in the onion, garlic, carrot, zucchini and flour. Season with salt and pepper. Step 4: Pour into a greased baking dish or muffin cases and cook for 30-40 minutes at 180 degrees or until cooked through. Store in the fridge or freeze into zip lock bags. 


Preparation is key! A simple half an hour of prep during dinner or on the weekend could save you the stress during the school run or witching hour. 

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Jo Kate Nutrition, 2020