6. English Muffin Egg Pizza
290 calories, 17 grams of protein, 3 grams of fiber
Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked.
Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.
Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber.
7. Sweet Breakfast Pasta Bowl
280 calories, 10 grams of protein, 5 grams of fiber
Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired.
Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit.
Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber.
8. Chicken Egg Cups
250 calories, 20 grams of protein, 2 grams of fiber
Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.
Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.
Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates.
9. Apple Cheddar Quesadilla
270 calories, 12 grams of protein, 4 grams of fiber.
Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve.
Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.
Nutritional highlights: Calcium for bones, protein and fiber for fullness
10. Avocado Cottage Cheese Toast Sticks
320 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.
Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients.
Nutritional highlights: The dip has healthy fats, vitamin E, and protein.
These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!
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