Try “breakfast for dinner” when you want to put a smile on your children’s faces but you need something quick, easy, and healthy. Use classic breakfast components like eggs, pancakes, waffles, and even boxed cereal, but give them a twist for dinner. The following 5 meals can liven up your dinner table, and each has fiber, protein, and at least 1-2 servings of fruit or vegetables.
If you missed it, here are our previous healthy dinner tips for families!
1. Pasta Frittata
300 calories, 18 grams of protein, 4 grams of fiber
Why it’s great: Kids can enjoy it as a finger food when you slice it, and adults can appreciate using leftover pasta and having a one-pot meal.
Prep tips: Use leftover cooked whole-grain pasta like spaghetti or penne. Stir it gently with beaten eggs and diced vegetables such as spinach, tomatoes, or cooked diced carrots or frozen peas. Baked in a pan until the eggs are set. Slice to serve. Add tomato sauce and parmesan cheese if desired.
Nutritional highlights: Eggs have protein, and whole-grain pasta and vegetables have fiber.
2. Cheesy Oatmeal
420 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Cook oatmeal as usual. Stir in a bit of milk or almond milk and some low-fat cheddar cheese just like you were making a low-fat cheese sauce for mac and cheese. Add chopped broccoli florets or peas for vegetables. Kids who like crunch may also enjoy a topping of sunflower seeds or chopped peanuts.
Why it’s great: Oatmeal is familiar and friendly, just like mac and cheese. This cheesy whole-grain dish is simple to make in minutes.
Nutritional highlights: Fiber, protein, and calcium come together without a fuss.
3. PB and Stewed Apples on Bagel
420 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Chop or slice apples and stew them in a bit of water on the stovetop or in the microwave. Leave them plain or add cinnamon. Puree into applesauce if you prefer, or leave the apples in chunks. Spread peanut butter on whole-grain bagel halves, and top with apples.
Why it’s great: It’s easy, inexpensive, and guaranteed to be a hit.
Nutritional highlights: Enjoy a PB and ”J” sandwich with no added sugars. Whole-grain bagel, apple, and peanut butter all add fiber.
4. Breakfast Tacos
270 calories, 15 grams of protein, 4 grams of fiber
Prep tips: Scramble eggs or egg whites with spinach, diced bell peppers, or other vegetables like cut cooked green beans or grated zucchini. Spoon into whole-grain corn taco shells, and top with blueberries or other fruit.
Why it’s great: It’s a balanced meal that offers portion control, protein, and fiber, and kids love crunchy taco shells and the fun contrast of savory tacos with sweet fruit.
Nutritional highlights: Vegetables add fiber, vitamin C, and potassium, while eggs provide every essential nutrient except vitamin C.
5. Zucchini Carrot Ribbon Pancake Wraps
Prep tips: In a bowl, combine beaten eggs with grated zucchini and carrot, whole-wheat flour, and salt and pepper. Stir briskly to blend into a thin batter; don’t overbeat. Cook thin pancakes in a pan with cooking spray. Wrap them around shredded low-fat melted cheese, cottage cheese, or cream cheese to serve. Kids may also enjoy crunchy whole-grain cereal like plain Cheerios or shredded wheat.
Why it’s great: Pancakes feel like breakfast, but they’re savory and fun to eat. A “side” of cereal can be an even more special treat.
Nutritional highlights: These pancakes have protein, vegetables, fiber, and calcium, but your kids will love them.
Try these recipes, and customize them your way or however your children like. Add protein with turkey or meatless sausage or bacon, ground turkey, or chicken, or swap different fruits and vegetables. Make them family favorites however you like!
Stay tuned for more breakfast-for-dinner ideas to keep yourself sane, your children happy, and your family healthy!
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