Breakfast Ideas for Autism
Breakfast is a great place to maximize your child’s nutrition and set them up for a successful day. Finding good breakfast ideas for autism isn’t always easy, so I’ve taken the guesswork out of it for you and rounded up 20+ breakfasts that are both balanced and satisfying.
Why does breakfast matter?
You may be wondering how important breakfast really is - for many kids, it is just a bowl of cereal, or a piece of toast - not something that is packed with nutrition. Some kids (and adults!) don’t really like to eat breakfast at all. No matter what category your child fits in, it’s important to know that breakfast DOES matter. Here’s why:
For kids with autism who are picky eaters, you may struggle to help them eat enough throughout the day. For these kiddos, we want to give them plenty of opportunities to eat throughout the day - even if they don’t eat a lot. Breakfast is a great time to do that, especially if they’ll be gone at school for most of the day. It is a time where they can eat familiar foods in an environment they are comfortable in!
Numerous studies have shown that eating breakfast helps improve school performance in children. [1] It also improves concentration and leads to better behavior throughout the school day. Hangry kids are no fun!
Breakfast is an excellent time to squeeze important nutrients in. You may not think of adding fruits and veggies to breakfast, but you don’t want to miss that opportunity. Packing some extra nutrition in at breakfast can help your child get more fiber and nutrients that will fuel them for the day ahead.
How to Build a Healthy Breakfast
While anyone can eat breakfast, eating a balanced breakfast is a whole other story. A healthy breakfast should always have protein, fiber, and fat. This will ensure your child stays full longer, and also prevents a spike in blood sugar (followed by a crash) that can disrupt behavior. Here are some examples of foods with protein, fiber, and fat:
Protein: Eggs, Meat, Nuts, Seeds, Nut/Seed butters, Gluten-free Whole Grains, Beans/Legumes
Fiber: Fruits and Vegetables, Avocado, Whole Grains, Beans/Legumes, Nuts, Seeds
Fat: Avocado, Meat, Eggs, Nuts, Seeds, Olive Oil, Coconut Milk and Oil
Breakfast Ideas for Autism
Now that we’ve covered the basics, let’s get to the fun stuff - the recipes!
5 Minute Breakfasts
Smoothie - Smoothies are a great way to get breakfast done quickly, just be sure to include a nut or seed butter for added fat and protein. It can also be a good opportunity to sneak some veggies in if you have a picky eater. You could add some frozen cauliflower rice, shredded carrots, or fresh spinach to any smoothie without affecting the taste too much. Here’s a recipe to try.
Energy Bites - Energy bites are easy to mix (just use a food processor!) and usually are made with nuts and dried fruit. Be sure to use unsweetened dried fruit so you’re not getting lots of added sugars. Here is a recipe for chocolate brownie energy bites.
Coconut Yogurt - Paired with granola, nut or seed butter and fruit, yogurt is a great way to start the day. I like unsweetened coconut yogurt because it has more fat in it, but you could use almond milk yogurt as well. Here’s a good granola to try - just top it with your kiddo’s favorite fruits! Look for yogurts without artificial ingredients and minimal sugar - we love Culina and Lavva.
Eggs - Eggs cook quickly, making them perfect for busy mornings. They are a great combination of protein and fat, and can be served with lots of different foods. You could simply serve scrambled eggs with fruit, or serve them over whole grain gluten-free toast, or top them with mashed avocado.
Toast - Toast is always an easy option, and most kids love it. Opt for a gluten free bread with as much fiber as possible. Here are a couple of good options: Hemp Hemp Hooray and Three Bakers. To keep things balanced, top your toast with mashed avocado and egg, or nut/seed butter and fruit.
Simple Breakfast Recipes
Overnight oats - There are SO many great recipes out there, so you can customize it to your child’s preferences. I love adding almond butter and flaxseed meal for extra fiber, protein and fat. This is a great breakfast for kiddos who struggle with constipation!
Chia Pudding - This PB&J chia pudding is such a fun breakfast and definitely a kid-favorite.
Egg Muffins - Feel free to customize this recipe with your child’s favorite add-ins. Be sure to add veggies for extra fiber, or if your child isn’t a veggie fan, serve them with a side of fruit.
Breakfast Hash - The savory/sweet combo of sausage, sweet potato, and apples makes this hash great! If the kale is too much, you could easily sub another veggie or leave it out.
Breakfast Fritters - These sweet potato breakfast fritters are just grated sweet potato and egg, but they are so fun. Kids seem to love anything that looks like a pancake, so these are always a hit! You can serve them with sausage in between 2 fritters, like a breakfast sandwich, or top with mashed avocado.
Store Bought Breakfast Ideas
Oatmeal Cups - This really is a complete meal in a cup, no need to add anything extra!
Granola Bars - There are lots of choices in this category, so here are a few options:
Lara Bars - With only 5 ingredients, all that are real, whole foods, this is one of the better bars out there.
Rx Bars - Another great option, using only whole food ingredients.
Happy Tot Fiber + Protein - Serve these with a nut/seed butter for more protein and fat.
Cereal - Always a kid favorite, here are a few cereals that have good amounts of fiber and are lower in sugar. Serve with coconut milk to add some fat, and have egg, sausage, or nut/seed butter on the side for a little extra protein to make it a balanced meal.
Love Grown Cereals - These are gluten free and lower in sugar, but still look like a kid-friendly cereal.
Multigrain Cheerios - For a cereal that is easy to find and simple, cheerios are always a great option.
Nature’s Path Crispy Rice - Made with brown rice, this crispy cereal crackles and pops, which is always a fun addition to breakfast.
Kashi Super Loops - Made with lentil flour, these taste like a treat, but have fiber and protein that will help keep your kiddo full until lunch
Gluten-free Waffles - Kashi has a version that is mostly whole-grain, but still could use a little extra nutrition, so serve these topped with nut/seed butter, or served with a side of eggs.
Make-Ahead Breakfast Ideas
If you have zero time in the morning, make-ahead breakfasts are a lifesaver!
Breakfast Burritos or Sandwiches - Buy some gluten-free tortillas or gluten-free english muffins and fill them with your favorite breakfast foods - egg, sausage, potatoes - and then freeze them until you're ready to eat them. Serve topped with avocado and a side of fruit.
Muffins - Kids always love muffins, and here’s a recipe that has added protein and veggies. They freeze well, so you could double the recipe and put them in the freezer for later.
Pancakes - Another kid favorite, pancakes are so easy to make in bulk and pull a couple from the freezer for a quick breakfast. Top them with nut/seed butter and fresh fruit for a balanced breakfast the whole family will love! Here’s a recipe to get you started.
What if my child doesn’t like to eat breakfast?
Not everyone is a huge fan of breakfast, but we know that our kids will do better throughout the day with a balanced meal, so what do you do if your child refuses to eat anything? Well, as with everything with parenting, each child is different, and there’s no one-size-fits-all solution. But, here are a few tips that may help:
Let your child decide what they want for breakfast the night before.
Stick with easy meals, like a smoothie or a granola bar.
If you have a picky eater, make sure to offer foods they like.
Give them plenty of time to wake up before offering them breakfast.
Use a distraction if needed - read a story, play an audiobook, or listen to music during breakfast.
Ultimately, there are lots of “right” ways to do breakfast, so choose foods your family enjoys and savor that time together as much as you can. Breakfast is a great way to connect before the start of a busy day, and, using some of the ideas above, you’ll be able to ensure that your family is fueled with healthy foods and ready to tackle the day ahead!
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References:
[1] Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7:425.
BLOG WRITTEN BY KALEE LUNDMARK, MS, RDN
Kalee Lundmark is a Registered Dietitian Nutritionist and creator of The Crowded Table blog, where she shares family-friendly recipes focused on whole, nourishing foods the whole family will love.
You can find her on her website The Crowded Table
