20 Healthy Breakfast Ideas for Kids


Breakfast is the most important meal of the day, especially for growing children. It sets the tone for their energy levels, focus, and overall mood throughout the school day. We believe in nurturing young minds through holistic development - and a good day always begins with a good breakfast.
If you’re a parent in search of easy, nutritious, and delicious breakfast ideas for your kids, this guide is just what you need.
Why Is a Healthy Breakfast Important for Kids?
Improves concentration and memory
Boosts metabolism and energy
Supports physical growth and brain development
Reduces cravings for unhealthy snacks
Promotes better academic performance
20 Healthy Breakfast Ideas for Kids
1. Vegetable Upma
Packed with fibre and nutrients, upma made with rava (semolina) and seasonal vegetables is a great way to start the day.
Nutrition Facts (Per 100g serving):
Calories: 180-200 kcal
Protein: 4-5g
Carbohydrates: 35-40g
Fiber: 3-4g
Fat: 3-5g
Iron: 2.5mg (14% DV)
Magnesium: 45mg
B Vitamins: Thiamine, Niacin
Folate: 25mcg
Key Benefits: Quick energy release, good source of complex carbohydrates, supports digestive health
2. Vegetable Poha
Flattened rice cooked with mustard seeds, curry leaves, peas, and peanuts is both tasty and wholesome.
Nutrition Facts (Per 100g serving):
Calories: 160-180 kcal
Protein: 3-4g
Carbohydrates: 30-35g
Fiber: 2-3g
Fat: 4-6g
Iron: 3.5mg (19% DV)
Vitamin C: 15mg (from lemon)
Potassium: 180mg
Phosphorus: 110mg
Key Benefits: Easy to digest, rich in iron, provides instant energy, supports immune system.
3. Masala Oats
Spice up rolled oats with Indian flavours by adding vegetables and mild spices — kids love this twist!
Nutrition Facts (Per 100g serving):
Calories: 150-170 kcal
Protein: 6-7g
Carbohydrates: 25-30g
Fiber: 5-6g
Fat: 3-4g
Magnesium: 60mg
Zinc: 1.5mg
Iron: 2.8mg
Beta-glucan: 1.5g
Key Benefits: Heart-healthy, supports cholesterol management, sustained energy release, excellent fiber source.
4. Besan Chilla (Gram Flour Pancake)
Add grated carrots, spinach, and tomatoes to the batter to make it colourful and nutrient-rich.
Nutrition Facts (Per 100g serving):
Calories: 220-250 kcal
Protein: 12-14g
Carbohydrates: 20-25g
Fiber: 6-7g
Fat: 8-10g
Iron: 4.2mg (23% DV)
Folate: 180mcg
Calcium: 45mg
Vitamin A: 2500 IU (from vegetables)
Key Benefits: Complete protein profile, high in folate, supports muscle development, gluten-free.
5. Dhokla
A Gujarati staple, dhokla is steamed, soft, and easy on the tummy — perfect for busy school mornings.
Nutrition Facts (Per 100g serving):
Calories: 160-180 kcal
Protein: 8-9g
Carbohydrates: 22-25g
Fiber: 4-5g
Fat: 4-5g
Iron: 2.8mg
B-complex vitamins: Enhanced due to fermentation
Probiotics: From the fermentation process
Calcium: 35mg
Key Benefits: Easy to digest, fermented food benefits, supports gut health, low in calories.
Find the complete guide here: satyamevajayate.co.in
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SJIS
SJIS
Satyameva Jayate International School is one of the best CBSE schools in Ahmedabad. Founded in 2000, with a vision to provide quality education.