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6 Healthy Breakfast Alternatives for Teens

By Judy Pistolese

A healthy breakfast is the most important meal of the day and too often we forgo proper nutrition or even eating altogether in the morning rush before school.

As a busy office manager working full time at Inner West Orthodontics, I find it difficult dealing with the everyday madness. Trying to organize the day’s activities as well as breakfast for my kids can be impossible in the morning. To make things easier, I’ve compiled a list of wins I found to create a healthy breakfast for teenagers before they leave for a big day of study, sport and their busy social lives.

Healthy breakfast choices for teenagers:

Ensuring your kids are starting their days with the right nutrients, such as calcium to promote tooth and bone development, is vital to their happiness and growth. Instead of letting your kids reach for the Coco Pops the next time they run out the door, here are some healthy and delicious breakfast alternatives they’ll love. These recipes require minimal prep, while also keeping those teenage sugar cravings at bay!

1. Breakfast skewers

If you’re running extra time-poor in the morning, try threading fruit and cheese on skewers for a quick and convenient breakfast alternative that’s both healthy and easy to make even for a teenager.

2. Breakfast smoothie

Three smoothies with berries,fruits and greens

A breakfast smoothie is perfect to kick start an active teenager’s day, without adding any artificial flavours or too much sugar. You’ll be keeping their teeth strong and their energy levels up all day! Together with milk and yogurt (or almond milk and dairy-free yogurt if you need a lactose-free alternative), you can throw in bananas, berries and some lemon for an added immunity boost in the winter months.

During summer, opt for just milk blended with tropical fruit and some mint or baby spinach to ensure the right nutrients are blended in. As Melinda Overall from Overall Nutrition notes, leafy greens are a healthy and unexpected source of calcium for growing teenagers. Smoothies are also a popular breakfast option for any teenagers with braces, who are managing sensitive teeth after an adjustment!

3. Yogurt parfait

Dessert with biscuits,berry fruit and whipped cream.Selective focus and blank space on wooden background

High in calcium and protein, Greek yogurt is an essential tool in fostering tooth and bone development in growing teenagers and can be naturally sweetened with a combination of apple juice, vanilla extract and frozen berries or even honey.

This recipe was a win in our house, simply combine together!


  • 1.5 cups of frozen berries
  • 1 tablespoon apple juice
  • 1 tablespoon vanilla extract
  • 1.5 cups muesli
  • 1.5 cups Greek yogurt

For a gluten-free teenage breakfast alternative, substitute muesli with Cannelle Vanille’s recipe for healthy homemade granola.

4. Homemade granola squares

Who said breakfast had to be in a bowl? Here’s a personal favorite with my teenagers! The whole family loves this honey granola recipe, minus the chocolate chips to keep any tooth decay to a minimum.

The squares are easy to prepare on the weekend and store in the pantry for a quick grab-and-go during the week. As a healthier alternative to pop tarts, these homemade granola squares keep your teenager’s teeth stronger and can be cut into bars instead for convenience.

5. Avocado toast and eggs

If you’ve got an extra five in the morning, why not try this brekkie classic? Keep it simple with a fresh take on toast by adding in the right nutrients. Slather on a layer of avocado and add on two eggs sunny side up. If you’re in a hurry, add another slice of toast and your teenager can stack their new healthy breakfast sandwich in a Tupperware container for easy transport on the way to school.

These are my top five healthy breakfast alternatives for teenagers to keep them energized and prepped for the day ahead without relying on too much sugar or artificial flavoring. What are some of your go-to breakfast options for your kids?

(BIO) Judy Pistolese

Judy is a mom of three and a Practice Manager at a friendly Orthodontic Practice. In her spare time, she loves gardening, pilates, watching a good flick and reading.

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