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Breakfast is often referred to as the most important meal of the day, and for good reason. It provides the body and brain with the fuel and nutrients they need to function properly. It is especially important for teenagers, as they are experiencing rapid growth and development.
Unfortunately, many teens skip breakfast or opt for unhealthy options like sugary cereals, pastries, or fast food. This can lead to fatigue, poor concentration, and unhealthy weight gain. On the other hand, a healthy breakfast can improve cognitive function, mood, and overall health.
It is therefore important to prepare breakfast ideas for teens as ideal parents. In this blog post, we’ll be sharing three healthy breakfast menu recommendations for teens for your convenience. These healthy options are easy to prepare, tasty, and packed with nutrients.
Do you want to know more? Read on to learn more.
6 Reasons Why You Should Not Skip Breakfast
3 Breakfast Menu Recommendations for Teens
The following is a list of the best breakfast menu recommendations for teens.
1. Egg Breakfast Menu
There is no doubt that eggs are a staple of most breakfast menus. It contains high levels of high-quality protein, vitamins, and minerals, making it an excellent choice for growing teenagers. Additionally, egg recipes for breakfast can be prepared in a variety of ways, from scrambled eggs to frittatas.
We’ve got some ideas to spice up your breakfast routine and make your egg dishes more interesting. These exceptional egg recipes for breakfast will make your morning unique and delicious.
Frittata
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The frittata is a popular breakfast dish that originates from Italy. It’s an omelet with a variety of vegetables, meats, and cheeses mixed in. In addition to being delicious, frittatas are loaded with protein, vitamins, and minerals.
Ingredients
- Eggs
- Almond milk
- Salt
- Black pepper
- Olive oil
- Chopped onion
- Chopped vegetables (such as bell peppers, spinach, or mushrooms)
How To Make
- Firstly preheat the oven to 350°F (175°C).
- Then in a large bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
- Now heat the olive oil in a large oven-safe skillet over medium heat.
- Add the chopped onion and cook for 2-3 minutes, or until soft.
- Add the chopped vegetables and cook for an additional 2-3 minutes, or until they are tender.
- Pour the egg mixture over the vegetables in the skillet, and stir to distribute the vegetables evenly.
- Place the skillet in the preheated oven and bake for 12-15 minutes, or until the frittata is set and the top is golden brown.
- Finally, remove the skillet from the oven and let the frittata cool for a few minutes before slicing and serving.
Shakshuka
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Shakshukas are delicious and healthy egg recipes for breakfast that originate from North Africa. It’s typically made with poached eggs and a flavorsome tomato-based sauce that’s seasoned with spices and herbs. Protein, vitamins, and minerals make shakshuka a nutritious and satisfying breakfast option for teenagers.
Ingredients
- Olive oil
- Eggs
- Diced onion
- Garlic
- Diced red bell pepper
- Diced tomatoes
- Ground cumin
- Smoked paprika
- Salt and pepper
- Chopped parsley or cilantro for garnish
How To Make
- Heat the olive oil in a large skillet over medium heat. Then, add the onion and cook for about five minutes until it becomes soft.
- In the skillet, add the garlic and red bell pepper and sauté for another 5 minutes.
- Add the diced tomatoes and their juices, cumin, smoked paprika, salt, and pepper. Bring the mixture to a simmer and let it cook for about 10 minutes until the sauce thickens slightly.
- Using a spoon, make small wells in the tomato sauce and crack an egg into each well. Put a lid on the skillet and cook the eggs for about 5-7 minutes, until the whites are set and the yolks are still runny.
- Serve the Shakshuka with crusty bread or pita on the side, and garnish with chopped parsley or cilantro.
Butternut Squash Hash
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Butternut Squash Hash combines eggs, roasted butternut squash, and savory spices to make a tasty and filling breakfast. Butternut squash hash is packed with vitamins, minerals, and fiber, making it a healthy and satisfying breakfast for teenagers.
Ingredients
- Cubed butternut squash1 tablespoon olive oil
- Diced onion
- Diced bell pepper
- Smoked paprika
- Ground cumin
- Salt and pepper to taste
- Eggs
- Sliced radishes
How to Make
- Preheat your oven to 400°F. Line a baking sheet with parchment paper and place the cubed butternut squash on the sheet. Then drizzle olive oil over it and season with salt and pepper. Bake the squash for 20-25 minutes, until it becomes tender and lightly browned.
- In a large skillet, heat a tablespoon of olive oil over medium-high heat. Then, add the diced onions and bell peppers and cook until they are soft about 5 minutes.
- Add the smoked paprika, cumin, salt, and pepper to the skillet and stir to combine.
- Afterward, add the roasted butternut squash to the skillet and stir to combine with the onion and bell pepper mixture.
- Using a spoon, make small wells in the hash and crack an egg into each well. Put a lid on the skillet and let the eggs cook for 5-7 minutes until the whites are set but the yolks are still runny.
- To serve the Butternut Squash Hash, top it with sliced radishes, if you want.
2. Toast Breakfast Menu
Toast is a simple and versatile breakfast option that can be customized to fit your taste buds and nutritional needs. When you need a quick and easy meal that you can prepare in just a few minutes, toast is great.
Our toast for breakfast ideas will share different recipes for teenagers looking for a healthy and delicious breakfast. The recipes are easy to prepare and can be customized with your favorite toppings.
Avocado Toast
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Avocado toast for breakfast is an easy, healthy meal option that offers a range of health benefits. Healthy fats, fiber, vitamins, and minerals make avocados a great choice for maintaining a healthy diet. In the morning, avocado toast can help you feel full and satisfied, which prevents overeating later on. In addition, avocado has anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Ingredients
- Ripe avocado
- Slices of whole-grain bread
- Salt and pepper to taste
- Optional toppings: sliced tomatoes, feta cheese, red pepper flakes, sliced radishes, microgreens
How To Make
- Cut the avocado in half and remove the pit. Scoop the flesh into a bowl and mash with a fork until smooth.
- Toast the bread slices until golden brown.
- Spread the mashed avocado on the toast, using a knife to spread it evenly.
- Season with salt and pepper to taste.
- Add any desired toppings, such as sliced tomatoes or crumbled feta cheese.
- Enjoy your delicious and healthy avocado toast!
Sweet Potato Avocado Toast
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Sweet potato avocado toast is a healthy toast for breakfast that’s filling and nutritious. Sweet potatoes are rich in fiber, vitamins, minerals, and anti-inflammatory. Avocados are packed with vitamins, minerals, fiber, and healthy fats, so they’re great for you. Thus, sweet potato avocado toast will be a good choice of breakfast ideas for teens.
Ingredients
- Sweet potato
- Ripe avocado
- Slices of whole-grain bread
- Salt and pepper to taste
- Optional toppings: crumbled feta cheese, sliced radishes, microgreens
How To Make
- Preheat the oven to 400°F (200°C).
- Peel and slice the sweet potato into 1/4-inch thick rounds.
- Place the sweet potato rounds on a baking sheet and drizzle with olive oil. Season with salt and pepper to taste.
- Bake the sweet potato rounds for 20-25 minutes, or until tender and lightly browned.
- While the sweet potato is baking, slice the avocado in half and remove the pit. Scoop the flesh into a bowl and mash with a fork until smooth.
- Toast the bread slices until golden brown.
- Spread the mashed avocado onto the toast, using a knife or spoon to spread it evenly.
- Top each slice of toast with several sweet potato rounds.
- Add any desired toppings, such as crumbled feta cheese or sliced radishes.
- Enjoy your delicious and healthy sweet potato avocado toast!
3. Oatmeal Breakfast Menu
Oatmeal for breakfast is healthy and versatile for teenagers who need sustained energy. Oats contain fiber, vitamins, and minerals that can help lower cholesterol and regulate blood sugar levels. With oatmeal, you can change up your breakfast routine and keep things interesting. Let’s explore some delicious and nutritious oatmeal recipes that will satisfy your taste buds and fuel your day.
Blueberry Baked Oatmeal Recipe
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Fiber and protein in oatmeal make it an excellent source of energy and may keep you feeling full for longer. Vitamins and antioxidants in blueberries boost the immune system and protect your body from diseases. In this regard, oatmeal and blueberries would make a perfect breakfast combination for teenagers.
Ingredients
- Rolled oats
- Brown sugar
- Baking powder
- Ground cinnamon
- Salt
- Milk
- Large egg
- Melted butter
- Vanilla extract
- Fresh or frozen blueberries
How To Make
- Preheat your oven to 375°F (190°C).
- In a medium mixing bowl, combine the rolled oats, brown sugar, baking powder, cinnamon, and salt.
- In another mixing bowl, whisk together the milk, egg, melted butter, and vanilla extract.
- Pour the wet mixture into the dry mixture, stirring until well combined.
- Fold in the blueberries.
- Then, pour the mixture into a lightly greased 9×9-inch baking dish.
- Bake for 35-40 minutes, or until the top is golden brown and the center is set.
- If desired, sprinkle additional blueberries on top and drizzle with honey.
Easy Overnight Oats
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Overnight oats contain fiber and protein, which may help you feel full and satisfied throughout the day. In addition to providing energy, they are a good source of healthy fats and carbohydrates.
Ingredients
- Rolled oats
- Milk (dairy or non-dairy)
- Greek yogurt
- Vanilla extract
- Honey
- Optional toppings: sliced fruit, nuts, seeds, or nut butter
How To Make
- Combine the rolled oats, milk, Greek yogurt, vanilla extract, and honey in a small container or jar.
- Make sure the mixture is well combined.
- Ideally, you should refrigerate the mixture overnight, or for at least 6-8 hours.
- The next morning, stir the oats and add your favorite toppings.
- Easy and delicious overnight oatmeal is ready to serve now.
Conclusion
These are some of the most popular menus and breakfast ideas for teens. Most of the time, teenagers skip breakfast due to oversleeping. The fact is, skipping breakfast can adversely affect a person’s diet and health as well.
Thus, it is better to wake up early in the morning and eat breakfast on time. This is where Alarmy comes in, helping you set a sensible wake-up time and maintain a healthy diet schedule.
Especially for teenagers, breakfast is an essential meal of the day to boost their energy and nutrients. Hopefully, our list of breakfast ideas for teens will help you to choose the best one that suits your nutrition needs.
