Healthy Breakfast on the Go

Tuesday, September 13, 2016

It’s that time of year again where kids are filling their backpacks and heading out the door to start a new school year. We all have heard the tagline that “breakfast is the most important meal of the day,” although I believe every meal is important. I wanted to share some ways to make sure the kids head off on the bus with full tummies.

Smoothies and Parfaits
I am a huge fan of smoothies and they pack the punch in flavor and satiability. There are endless ingredients to add to them so you can really make them to fit each child’s tastes. A great tip is to prepare a bunch of ingredients for them ahead of time and store them in the freezer so you can quickly grab, blend, and go! Plus, if your child has a picky palate, you can get a mixture of fruits and vegetables in them while disguising them. I love to add Greek yogurt to mine which adds protein and smooths out the texture.

Another on-the-go option is mason jar parfaits. They can be just as versatile as smoothies, but in a non-blended way. One of my favorites is to layer vanilla and honey Greek yogurt with granola, strawberries, and blueberries. You can add in fruit that your kids enjoy and they can eat it on their way to school or it can be a quick after school snack when they get home.

Muffin Cups
Mini muffins, quiches, and frittatas are all the rage these days so why not use a food trend to your benefit. They are easily made ahead of time and can store in the fridge or freezer so you can use as needed and pop in the microwave or toaster oven. Just like the many options for smoothies, there are tons of recipes for muffin cups. I found one that I’m going to give a try. Here’s the recipe:

Egg -MuffinsEgg Muffins with Sausage, Spinach & Cheese
Serves: 6
Prep Time: 10 minutes
Cook Time: 20 minutes

3 lean breakfast turkey sausage links
5 egg white
2 whole eggs     
¼ cup skim milk
Salt and pepper to taste
¼ cup fresh chopped spinach
¼ cup shredded sharp cheddar cheese

Preheat the oven to 350 degrees F. In a medium skillet, brown the turkey sausage links on medium-high heat. Cook until sausage is brown all the way through. Cut sausage into ½ inch pieces. Set aside.

Egg -Muffins -4In a large mixing bowl, whisk together egg whites and eggs. Whisk in skim milk and season with salt and pepper, to taste. Stir in the chopped spinach.

Grease 6 muffin tin cups with cooking spray or line cups with paper liners. Pour mixture evenly into the muffin cups.

Distribute cheese and sausage equally between each cup.

Bake egg muffins for 20 minutes, or until the muffins are firm in the center. Remove from oven and gently go round each with a butter knife. Serve warm.

Note: you can store the muffins in the fridge for 3-4 days and reheat in microwave.

Recipe via

With these easy, yet healthy breakfast options, your kids will be full for a day of learning and may even sing “yummy, yummy, yummy, I’ve got love in my tummy” on their way out the door.

Cassie Kupsky  Integrative Nutrition Health Coach, Personal Trainer
Greater Green Bay YMCA