We all know how important breakfast is for kids. It gives them energy for the day, helps to meet their nutrition needs and stops those hangry meltdowns.

But if you’re like me and have a little one who refuses to eat breakfast, you know that some kids just don’t care!

So, what can you do??

My experience with kids and breakfast….

My four-year-old is not a morning person.

He usually wakes up grumpy, even when he’s had a good sleep, and it’s literally anyone’s guess what his gripe with the world is going to be on any given day.

And one of the main causes of his grumpiness seems to be that he’s hungry (or ‘hangry’ to be more specific!).

But, what should be an easy fix (i.e. food) is complicated by the fact that he has zero interest in breakfast.

It usually takes a good hour or two for him to actually start taking ANY interest in food, which is fine, except by that stage he’s already at daycare or swimming lessons or whatever else we have on that morning.

So, over time I’ve come up with a couple of little tricks to get him eating at least something. And by that, I mean at least something healthy (I’m sure he’d have no issue eating breakfast if I offered up chocolate cake…).

owl pancakes with blueberries, strawberries, banana and almonds — (Cute animal-themed pancakes not required)

Why is breakfast so important for kids?

I think for most adults, breakfast isn’t essential - it’s usually fine to just wait until you feel hungry to eat.

But when it comes to kids, the old saying ‘breakfast is the most important meal of the day’ is a lot more accurate.

Kids need plenty of nutrients to support their rapidly growing bodies, so every meal and snack is an opportunity to get these nutrients in.

In fact, kids who don’t eat breakfast have been found to have a lower diet quality compared to kids who do.

We also want to keep blood sugar levels steady so they can concentrate, have plenty of energy throughout the day, and be less likely to succumb to hangry meltdowns.

And, as many young children aren’t great eaters at dinnertime, by the time morning rolls around it may have been quite a long time since they ate anything substantial!

Related Article: 30 Healthy Breakfast Ideas For Toddlers

How to encourage kids to eat breakfast

Deal with the ‘hangriness’ first
In my son’s case, my first step is to make sure he isn’t over-hungry (/hangry).
If he is, then I can barely reason with him, let alone entice him to eat breakfast.
If he’s got to that point, I give him a small amount of dried fruit or something he’ll happily eat to get his blood sugars back up a little so we can start talking about breakfast.
It usually takes just a few minutes until I can see an obvious change in his mood.
Offer a choice
Toddlers and young children love to feel that they’re in control.
And while we can’t give them full control over what’s on offer at breakfast (cue the chocolate cake!), letting them choose between a few options can make a big difference to their willingness to eat.
I’ve found the most fun way to do this with my son is to give him a breakfast menu to choose from (with a little help as he can’t read yet).
He loves to pretend he’s at a restaurant giving his order to the chef (me).

Grab my FREE Breakfast Menu Printable here.
Try a Liquid Breakfast
Another handy way around the breakfast dilemma is to go for a liquid breakfast instead.
A lot of kids will happily drink a smoothie first thing in the morning rather than actually eating something.
And this is good news as a smoothie can easily contain the nutrients a good breakfast should have - carbohydrates, protein, calcium, and a little iron.
Get my Breakfast Smoothie Recipe here

chocolate porridge in bowl topped with banana slices

Breakfast ideas for non-breakfast lovers

So what are some easy other options for kids who aren’t that into breakfast?

Here are my top 10 balanced breakfast ideas that aren’t cereal or toast but will give your child fuel for the morning and those much-needed nutrients.

1. Snack plate

Otherwise known as ‘bits and pieces’ or ‘platters’ in our house, a snack plate is a great option for kids who find a meal too overwhelming first thing in the morning.

Just put a few different foods on a plate, aiming for a source of protein, some carbs and healthy fats - and the more color the better!

It could be a finger of peanut butter toast, a strawberry and a piece of cheese or a small bowl of yogurt, a piece of melon and some sliced hard-boiled egg. Easy!

2. Cereal and yogurt parfaits

If plain old cereal doesn’t appeal, try making it a little more fancy by layering it up in a clear glass or bowl with yogurt and fruit such as berries or mango.

The combination of crunchy, creamy and sweet - and the fact that it looks like a dessert - might just get it across the line!

3. Apple or banana ‘sandwiches’

Core and slice an apple into rounds, then spread with nut butter and sandwich together. Works well with banana too!

Spread peanut butter on a wholegrain wrap, add sliced banana, roll it up and slice into pinwheels. It's sweet, soft, and easy to eat.

4. PB toast with ‘sprinkles’

I find that adding a few sprinkles to peanut butter toast can make all the difference.

Yes, it adds a little sugar, but I’m willing to make that trade-off if it means they eat an otherwise nutritious meal!

toddler eating peanut butter toast with sprinkles

5. Breakfast trail mix

Trail mix but with a breakfast spin - great for kids who find a bowl of cereal far too boring and a great on-the-go option.

Just mix up some dry wholegrain cereal, a little dried fruit such as sultanas or dried apricot pieces, some nuts (if age-appropriate) and perhaps some granola clusters or mini pretzels for something a bit more fun and you’ve got breakfast trail mix!

6. Mini pancake dippers

Make small wholegrain pancakes ahead of time and serve with a side of Greek yogurt or mashed berries for dipping.

Fun and less “breakfast-y.”

7. Breakfast cookies

Not many kids will say no to cookies for breakfast! And they don’t need to know they’re healthy….

You can fill them with whole grains, nuts, seeds and dried fruit to make a balanced breakfast.

Great for breakfast on the go.

Try this recipe for 4-Ingredient Breakfast Cookies.

8. Chia pudding

A creamy, omega-3, iron and protein-rich breakfast that’s filling, full of fiber and great for digestion.

Try my Raspberry & Banana Chia Pudding recipe.

banana and raspberry chia pudding in small white dish

9. Chocolate porridge

Feels like a treat but is packed with goodness!

Made with oats, cocoa and milk (or a dairy-free alternative), it gives kids long-lasting energy, fiber for digestion, and essential nutrients such as iron and calcium.

Try this Chocolate Oatmeal recipe.