We’ve been told our whole lives that breakfast is the most important meal of the day, and every time it is met with the response “I don’t have time to eat breakfast.” I totally get it. Teenagers already don’t get enough sleep so why wake up earlier to make breakfast? But the fact is: teenagers aren’t getting all the nutrients they need and aren’t creating healthy eating habits. There are tons of quick and tasty breakfast out there, so here’s a few options so you can have a healthier start to your day!

graphic by Anne Irving

Banana Chia Seed Pudding

    • ¼ cup  of coconut milk (the less ingredients and additives the healthier!)
    • 1-2 ripe bananas
    • 2 tbsp chia seeds
      • Mix this all together and let it set for a few minutes in the morning (or even overnight) for a potassium and antioxidant loaded breakfast that can be easily taken on the go!


Peach Smoothie (lower in sugar)

  • A super sweet but low sugar breakfast
    • ½ cup of frozen peach slices
    • ½ cup of coconut milk
    • Handful of ice


graphic by Anne Irving

Vegan Sweet Fruit Smoothie

    • About a ¾  cup of frozen fruit (blueberries, strawberries, mango, kiwi, pineapple, whatever your heart desires)
    • ¼ cup of coconut milk
    • Handful of spinach (this adds some fiber to counterbalance the sugar from the fruit)
    • Top with coconut flakes, chopped almonds, and chia seeds for some extra taste and nutrients
      • Blend berries, coconut milk, and spinach, use your favorite toppings, I like to blend this up the night before and put it in my fridge so I have it right away when I wake up! Starting your day with smoothies and fruits every day is not recommended because it’s a huge sugar blast for the morning and does not give your body the chewing and eating sensation associated with getting full,but this is definitely a good treat every once in awhile!

Spicy Cucumber Smoothie (SUPER LOW IN SUGAR)

  • Very refreshing and hydrating, a great way to wake up
    • ½ stalk of celery
    • 3” piece cucumber
    • 1 tbsp lime juice
    • 1 ¼ cup of ice
    • ¼ jalapeno pepper

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Top your Toast– toast is a super easy and classic start to the morning

    • Peanut butter and banana with chia
    • Hummus is great and easy if it’s already in your fridge and you’re in a rush
    • avocado/ guacamole
    • Blackberries and honey
    • Edamame and ricotta cheese
    • Sunnyside-up eggs


Fruit Parfait

  • Grab your mason jar or any small cup
    • Fill it somewhere from ⅓ to ½ with vanilla greek yogurt
    • Another ⅓ or ¼ of granola
    • Top it off with berries, sliced fruit and some nuts or chia seeds
    • Drizzle with honey for something extra sweet!


Oat Pancakes

  • This is a super healthy and yummy morning munch. You can also prep this batter the night before to make your morning a little less stressful.
    • In a blender combine 2 eggs, 2 bananas, ½ cup rolled oats, ½ tsp of baking powder, and a pinch of salt. Let sit for about 10 mins
    • In a cast iron skillet, fry spoonfuls of the batter on medium heat
    • Serve with maple syrup and fresh fruit!


Article By Kate Rodgers

Graphics and Images by Anne Irving and Avery Peterson



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