30 Healthy Breakfast For Teens – Quick And Easy Recipes

Quick breakfast ideas | high protein recipes | Other healthy breakfast recipes | Food and nutrition | Importance

Breakfast is the most important meal of the day, and that’s especially true for teenagers. A nutritious breakfast can help teens focus at school, stay active in after-school activities, and improve their mood.

Healthy breakfast for teens doesn’t have to be time-consuming or complicated. With some planning, you can whip up some quick and healthy breakfast recipes to give teens the energy to power through the day.

Here are 30 easy-to-make breakfast ideas to start your day right.

16 quick and healthy breakfast for teens

With busy schedules, getting a healthy breakfast in the morning is not always easy. So here are 16 quick healthy breakfast ideas for teens.

1. Quick oatmeal with berries

Oatmeal is a classic breakfast food for a reason. It is a quick and healthy breakfast packed with nutrients. Add fresh berries to make oatmeal tasty, exciting and nutritious. 

Ingredients:

• 1 cup rolled oats
• 1 cup almond milk
• 1 cup mashed banana
• 2 tbsp all mixed nuts
• 1 cup berries

Instructions:

1. Take a pan, and boil oats in almond milk for 5-10 minutes until it becomes thick.
2. Then, add mashed bananas and all mixed nuts.
3. Cook for 2-3 minutes.
4. Top it with fresh berries and serve hot.

2. Apple pie smoothie bowl

This breakfast is as delicious as it looks. It is full of apples, oats, and yogurt. And top it with granola, fruits, and seeds to make it nutritious. The best part is it only takes a few minutes to prepare.

Ingredients:

• 1 cup unsweetened applesauce
• 1 cup oat milk
• 1 cup greek yogurt
• 1 teaspoon ground cinnamon

Toppings: granola, fruits, seeds

Instructions:

1. In a pan, boil oat milk for 3-5 minutes.
2. Add applesauce, yogurt, and cinnamon.
3. Mix well and cook on medium heat until it becomes a smooth mixture.
4. Pour the mixture into a bowl and top with granola, fruits, and seeds.
5. Enjoy your smoothie.

3. Sweet potato banana muffins

These little bites can be made with just four simple ingredients. Muffins are a quick and delicious breakfast for teens. You will absolutely love this muffin variation.

Ingredients:

• 2 ripe bananas
• 1 boiled sweet potato
• 2 eggs, and 1 cup oat flour

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. In a bowl, mash the bananas and sweet potato together.
3. Add eggs and oat flour and mix well.
4. Grease a muffin tin with oil and pour the batter evenly.
5. Bake for 20-25 minutes until they turn golden brown.
6. Remove from the oven and let them cool.
7. Serve with your favorite toppings.

4. Vegetable savory muffins

These savory muffins are a great way to sneak some vegetables at breakfast. They’re full of shredded carrots, zucchini, and cheese. That’s yummy, and your teen kids cannot say no. 

Ingredients:

• 1 cup shredded carrots
• 1 cup shredded zucchini
• 1 cup grated cheese
• 1 egg
• 1/2 cup all-purpose flour
• 2-3 tsp baking powder
• salt to taste

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, mix shredded carrots, zucchini, grated cheese, and egg.
3. Mix flour, salt, and baking powder in another bowl.
4. Slowly add wet ingredients to the dry ingredients and mix well.
5. Grease a  muffin tin with oil and pour the batter evenly.
6. Bake for 20-25 minutes until they turn golden brown.
7. Remove from oven and let them cool before serving.

5. Homemade pancakes

There’s nothing like a stack of pancakes for breakfast. These pancakes are made with whole wheat flour and oatmeal, so they’re healthier than your typical pancake.

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup oatmeal
• 1 egg
• 1 tsp baking powder
• 1 tbsp sugar
• 1 cup milk

Instructions:

1. In a bowl, mix all the dry ingredients.
2. Add milk and egg and whisk until well combined.
3. Heat a pan over medium heat and grease with oil.
4. Pour the batter into the pan and cook for 2-3 minutes on each side.
5. Serve with your favorite toppings.

6. Zucchini tots

Zucchini tots are another great way to add free veggies to your diet. Pair it with a drizzle of cheese, and you have a healthy breakfast option for teens.

Ingredients:

• 1 cup shredded zucchini
• 1/2 cup grated cheese
• 1 egg
• 1/4 cup all-purpose flour
• 1/2 onion minced
• Bread crumbs
• Salt
• Black pepper to taste

Instructions:

1. Take shredded zucchini in a towel and squeeze out the water.
2. In a bowl, mix zucchini, cheese, egg, flour, onion, bread crumbs, salt, and black pepper.
3. Form into tots and place on a greased baking sheet.
4. Bake at 400 degrees Fahrenheit for 15-20 minutes.
5. Enjoy your healthy zucchini tots.

7. Cinnamon sugar muffins

This is a quick and easy breakfast recipe. If your teens have a sweet tooth, this breakfast is a great way to help them start their day with the taste of sweet and cinnamon flavors. 

Ingredients:

• 1/4 cup sugar
• 1 tsp cinnamon
• 1 egg
• 1/2 cup milk
• 1/4 cup melted butter
• 1 cup all-purpose flour
• 1 tsp baking powder
• 2 tablespoons unsweetened salt to taste

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, mix sugar and cinnamon together.
3. In another bowl, whisk egg, milk, and melted butter together.
4. Add flour, baking powder, and salt to the wet ingredients
5. Mix well until combined.
6. Grease a muffin tin with oil and pour the batter evenly.
7. Dip each muffin top in the cinnamon sugar mixture.
8. Bake for 20-25 minutes until they turn golden brown.
9. Remove from oven and let them cool before serving.

8. Vegan cinnamon sugar donuts

This recipe is for you if you are looking for light and fluffy vegan breakfast ideas for teens. These soft and delicious donuts have a hint of cinnamon flavor, making them a healthy breakfast. 

Ingredients:

• Flax seeds
• 1 cup all-purpose flour
• 1/4 cup sugar
• 1 tsp baking powder
• 1/4 tsp salt
• 1 tsp ground cinnamon
• 1/2 cup unsweetened almond milk
• 2 tbsp vegetable oil
• 1 tsp vanilla extract

Instructions:

1. Mix flaxseeds and almond milk and set aside for 5 minutes.
2. In a bowl, mix flour, sugar, baking powder, salt, and cinnamon together.
3. Add the flaxseed mixture, oil, and vanilla extract to the dry ingredients and mix well
4. Grease a donut tin with oil and pour the batter evenly.
5. Bake at 350 degrees Fahrenheit for 10-12 minutes.
6. Remove from oven and let them cool before serving.

9. Vegan blueberry pancakes

These are delicious and light vegan blueberry pancakes. They are perfect for a weekend breakfast. This recipe is very simple and easy to make. 

Ingredients:

• 1 cup all-purpose flour
• 1 tsp baking powder
• 1/4 tsp salt
• 1 cup almond milk
• 2 tbsp vegetable oil
• 1 tsp vanilla extract
• 1 cup fresh blueberries and strawberries

Instructions:

1. In a large bowl, whisk together flour, baking powder, and salt.
2. In another bowl, whisk together milk, oil, and vanilla.
3. Add wet ingredients to dry ingredients and mix until just combined.
4. Fold in blueberries.
5. Heat a non-stick pan over medium heat and brush with oil.
6. Scoop 1/4 cup of batter per pancake onto the pan.
7. Cook for 2 minutes or until bubbles form on the surface.
8. Flip and cook for 1-2 minutes more.
9. Serve with maple syrup, blueberries, and strawberries. 

10. Vegan strawberry oatmeal cookies

These vegan oatmeal cookies only take a few minutes to prepare. It’s perfect for a grab-and-go breakfast for teens.  These cookies are not only healthy but yummy. 

Ingredients:

• 1 cup quick oats
• 1/2 cup almond butter
• 1/2 cup chopped strawberries
• 1/4 tsp baking soda
• 1 tbsp cornstarch
• 2/3 cup all-purpose flour
• 1/2 cup brown sugar

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.
2. In a bowl, mix together the oats, almond butter, chopped strawberries, baking soda, and cornstarch.
3. In another bowl, mix together the flour and brown sugar.
4. Add the wet ingredients to the dry ingredients and mix until everything is combined.
5. Use a spoon or your hands to form the dough into balls.
6. Place the dough balls on a  baking sheet lined with parchment paper and press them down slightly.
7. Bake for 10-12 minutes.
8. Enjoy your cookies.

11. Vegan cinnamon french toast

While french toast is typically made with eggs and milk, this vegan version is just as tasty as traditional french toast.  It’s perfect for those mornings when your child is craving something sweet and savory.

Ingredients:

• 1/2 cup chickpea flour
• 1 cup almond milk
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 2 tablespoons sugar
• 1 teaspoon vanilla extract
• 1 tablespoon vegan butter
• 4 slices bread, berries

Instructions:

1. Preheat a griddle or large skillet over medium heat and melt vegan butter.
2. In a large bowl, whisk together the chickpea flour, milk, baking powder, cinnamon, sugar, and vanilla extract.
3. Dip each slice of bread into the batter, making sure both sides are coated.
4. Place the dipped bread onto the preheated griddle or skillet.
5. Cook for 2-3 minutes per side or until golden brown.
6. Serve with vegan butter and berries.

12. Kiwi pear smoothie bowl

What’s better than starting your day with some fresh fruits? This kiwi pear smoothie bowl is not only healthy but also very delicious.

Ingredients:

• 1 kiwi, 1 pear
• 1/2 cup almond milk
• 1/4 cup yogurt
• 1 tablespoon of honey
• Berries, and sliced banana.

Instructions:

1. Peel and chop the kiwi and pear.
2. Add all ingredients into a blender and blend until smooth.
3. Pour into a bowl and top it with berries and banana slices.

13. Banana granola

An easy and on-the-go breakfast can be time-saving and be a perfect start to the day with banana bread granola. Overripe bananas don’t have to go to waste when you can make a healthy, crunchy, fragrant breakfast.

Ingredients:

• 3 ripe bananas
• 2 cups oats
• 1/4 cup almond butter
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 cup chopped walnuts.

Instructions:

1. Preheat oven to 300 degrees Fahrenheit.
2. In a bowl, mash the bananas.
3. Mix in the oats, almond butter, vanilla extract, cinnamon, and salt.
4. Stir in the chopped walnuts.
5. Spread the mixture onto a baking sheet lined with parchment paper.
6. Bake for 30 minutes, stirring once halfway through.
7. Let the granola cool and enjoy.

14. Cinnamon pear muffins

A quick breakfast to start your day to be healthy. You can have the perfect start to the day with cinnamon pear muffins. It is an uncomplicated breakfast recipe.

Ingredients:

• 1 pear
• 1 cup all-purpose flour
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 cup vegan butter
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 1 tablespoon ground flaxseed
• 1/4 cup almond milk

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Peel and chop the pear.
3. Mix the flour, baking powder, baking soda, cinnamon, and salt in a bowl.
4. In another bowl, cream together the vegan butter and sugar.
5. Add the vanilla extract and flaxseed and mix well.
6. Add the dry ingredients to the wet ingredients and mix until everything is combined.
7. Fold in the chopped pear.
8. Pour the batter into a muffin tin lined with paper liners.
9. Bake for 20-25 minutes and enjoy.

15. Chocolate Oatmeal

Who says chocolate and oatmeal can’t go hand in hand? Chocolate oatmeal can provide the perfect combination of vitamins, fiber, and minerals. It is a healthy and quirky combination for your breakfast bowl.

Ingredients:

• 1 cup oats
• 1 cup almond milk
• 1/4 cup cocoa powder
• 2 tablespoons sugar
• 1 teaspoon vanilla extract
• 1/4 cup chopped chocolate

Instructions:

1. Add the oats and milk to a pot over medium heat.
2. Bring to a boil and then reduce the heat to low.
3. Stir in the cocoa powder, sugar, and vanilla extract.
4. Cook for 5 minutes or until the oats are cooked.
5. Stir in the chopped chocolate and enjoy.

16. Fruity waffle with peanut butter

Waffles are a great way to show your teens how tasty their breakfast can be. You can add their favorite fruits and nuts with the drizzle of their favorite peanut butter.

Ingredients:

• 2 waffles
• 1/4 cup peanut butter
• 1 banana
• strawberries
• mint leaves

Instructions:

1. Toast the waffles.
2. Spread peanut butter on top of the waffles.
3. Slice the banana and strawberries and add them to the waffles.
4. Garnish with mint leaves and serve.

6 high protein healthy breakfast recipes

Here is a list of breakfasts that are delicious and high in protein.

1. Vegetable muffins with shrimp

If your kid loves seafood, you can add shrimp to their breakfast menu in a healthy way. While muffins can be healthy and satisfying, shrimp can give them an extra protein boost.

Ingredients:

• 1/2 cup chopped vegetables
• 1/2 cup cooked shrimp
• 1/4 cup whole wheat flour
• 1 teaspoon baking powder
• 1 egg
• 1/4 cup almond milk
• 1 tablespoon olive oil
• salt to taste
• 2 tablespoons butter
• mint leaves

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Heat the butter in a pan and add the vegetables.
3. Saute for 3-4 minutes or until the vegetables are cooked.
4. In a  bowl, mix the flour, baking powder, and salt.
5. In another bowl, whisk together the egg, almond milk, and olive oil in another bowl.
6. Add the wet ingredients to the dry ingredients and mix until everything is combined.
7. Fold in the cooked vegetables and shrimp.
8. Pour the batter into a muffin tin lined with paper liners.
9. Bake for 15-20 minutes
10. Garnish with mint leaves and serve.

2. Yogurt parfait

A yogurt parfait can be a snack, dessert, or a perfect breakfast to start your day.  You can pick it up from your pantry and make a delicious breakfast.

Ingredients:

• 1 cup yogurt
• 1/2 cup granola
• 1/4 cup berries
• 1 tablespoon of honey
• strawberries, nuts, and chia seeds.

Instructions:

1. Mix the yogurt, granola, berries, and honey in a bowl.
2. Top with strawberries, nuts, and chia seeds.
3. Enjoy as is or refrigerate for later.

3. Egg salad sandwich

This simple yet fancy sandwich can be your go-to if your kids love to have eggs in the morning. A perfect protein-packed breakfast way to start their day.

Ingredients:

• 4 hard-boiled eggs
• 2 tablespoons of mayonnaise
• 1 teaspoon mustard
• 1/4 teaspoon paprika
• salt to taste
• 4 slices of bread
• 1/4 cup alfalfa sprouts
• 2 slices of cheese
• 4 slices of bacon.

Instructions:

1. In a bowl, mash the hard-boiled eggs with a fork.
2. Add mayonnaise, mustard, paprika, and salt.
3. Mix everything together.
4. Toast the bread slices.
5. Assemble the sandwich by spreading the egg salad on one slice of bread, topping it with cheese slices, bacon, and alfalfa sprouts.
6. Cover with another slice of bread and cut in half.
7. Serve it with some potato chips.

4. Deviled egg with toast

If your teen prefers a toasty, spicy, salty, and tangy breakfast, then this toast with fried egg is the one.  It is a crunchy breakfast with easy ingredients such as tomatoes and the protein of eggs.  

Ingredients:

• 2 hard-boiled eggs
• 2 tablespoons of mayonnaise
• 1 teaspoon mustard
• a pinch of cayenne pepper
• salt to taste
• 4 slices of bread
• 6 slices of cheese
• 2 tablespoons of olive oil
• 1 tablespoon of butter
• 2 tomatoes
• chives

Instructions:

1. Slice the boiled eggs in half and remove the yolks.
2. In a bowl, mix the egg yolks, mayonnaise, mustard, cayenne pepper, and salt.
3. Mash everything together until it’s smooth.
4. Spoon the mixture back into the egg white halves.
5. Toast the bread slices and spread butter on top.
6. Place the cheese slices on top of the toast and then put the eggs on top.
7. Garnish with chives and tomatoes, and serve.

5. Ham and cheese quiche

Ham and cheese quiche can be a delightful and fulfilling breakfast option for taste buds and health.

Ingredients:

• 1/2 cup ham
• 1/2 cup cheese
• 3 eggs
• 1/2 cup milk
• 1/4 teaspoon salt
• 1/4  teaspoon mustard
• 1/4 teaspoon onion powder
• 1 unbaked 9-inch pie crust.

Instructions:

1. Preheat oven to  375 degrees Fahrenheit.
2. Mix the ham, cheese, eggs, milk, salt, mustard, and onion powder in a bowl.
3. Pour the mixture into the pie crust.
4. Bake for 30-40 minutes or until the quiche is set.
5. Remove from oven and let it cool for 5 minutes.

6. Breakfast hash

If your teens love hash browns and ham, this is a perfectly balanced breakfast you can cook. It has protein, healthy fats, and whole grains that will help them power through their day.

Ingredients:

• 1/2 pound diced ham
• 1/2 cup shredded cheese
• 2 cups frozen hash browns
• 1/4 cup onion
• 3 tablespoons olive oil
• 4 eggs
• salt and pepper to taste
• 1/2 cup milk
• 1 tablespoon all-purpose flour
• 1/4 teaspoon paprika

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.
2. In a large skillet, heat olive oil over medium heat.
3. Add onion and cook until translucent.
4. Add hash browns and cook for 5 minutes or until golden brown.
5. Stir in ham and cheese.
6. In a bowl, whisk together eggs, milk, flour, and paprika.
7. Pour the mixture over the hash browns and stir to combine.
8. Cook for 5 minutes or until the eggs are set.
9. Season with salt and pepper, and serve.

Other healthy breakfast ideas for fussy eaters

Here are some favorite healthy breakfast ideas your teens will love.

1. Fudgy chocolate zucchini bread

Zucchini doesn’t have to be bound to just pasta and salads.  Zucchini bread can be healthy and, more importantly, tasty. These can be a perfect go-to breakfast early in the morning with the blend of chocolate.

Ingredients:

• 1 cup shredded zucchini
• 3/4 cup sugar
• 1/2 cup oil
• 2 eggs
• 1 teaspoon vanilla extract
• 1/3 cup cocoa powder
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 cup all-purpose flour
• 1/4 cup chocolate spread

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix zucchini, sugar, oil, eggs,  and vanilla extract in a bowl.
3. In another bowl, whisk together cocoa powder, baking soda, baking powder, salt, and flour.
4. Add the dry ingredients to the wet ingredients and mix until well combined.
5. Grease a 9×5-inch loaf pan with cooking spray. 
6. Pour the batter into the prepared pan and spread evenly.
7. Bake for 50-60 minutes or until a toothpick inserted into the center comes out clean.
8. Remove from oven and let it cool for 10 minutes.
9. Spread chocolate spread on top.10. Serve and enjoy.

2. Cottage cheese pancakes

A crispy fluffy take on the breakfast menu can help you be healthy with these cottage cheese pancakes. A quick breakfast to keep you quick on your feet for an early start to the day.  

Ingredients:

• 1 cup cottage cheese
• 2 eggs
• 1/4 teaspoon baking soda
• 1 tablespoon sugar
• 1 tablespoon all-purpose flour
• 1/4  teaspoon salt
• 1 tablespoon butter
• sugar powder

Instructions:

1. In a blender or food processor, blend cottage cheese, eggs, baking soda, sugar, flour, and salt until smooth.
2. Heat a large skillet over medium heat and melt butter.
3. Pour 1/4 cup batter onto the skillet and cook for 2 minutes or until bubbles form and the edges are dry.
4. Flip the pancake and cook for 1 minute or until golden brown.
5. Repeat with the remaining batter.
6. Sprinkle sugar powder on pancakes and serve it with strawberries. 

3. Potato mushroom

Mushrooms can be a great fit for a low-calorie, fiber, and protein full breakfast. The ideal way to eat them is to saute them until golden brown.

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1 garlic clove
• minced
• 8 ounces mushrooms
• sliced
• 1 large baking potato
• peeled and grated
• 1/4 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 eggs
• beaten
• coriander

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onion and garlic, and cook until both are translucent.
3. Add mushrooms and cook for 5 minutes or until golden brown.
4. Add potato, thyme, salt, and pepper.
5. Cook for 5 minutes or until the potatoes are soft.
6. Add eggs and cook for 2 minutes or until set. 
7. Season with salt and pepper, and serve with coriander.

4. Zucchini chocolate chip muffins

Muffins are a great way to be healthy and keep the breakfast menu delicious and satisfactory. The Zucchini and chocolate chips are an excellent combination for a fulfilling breakfast.

Ingredients:

• 1/2 cup all-purpose flour,
• 1 teaspoon baking powder,
• 1/2 teaspoon baking soda,
• 1/4 teaspoon salt,
• 1/2 teaspoon ground cinnamon,
• 1/3 cup sugar,
• 2 tablespoons butter
• 1 egg
• lightly beaten
• 1 teaspoon vanilla extract
• 1 cup grated zucchini
• 1/3 cup chocolate chips
• 1/4 cup cherries

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a large bowl, whisk together flour, baking powder, baking soda, salt, and cinnamon.
3. In another bowl, whisk together zucchini, sugar, butter, egg, and vanilla extract.
4. Mix until well combined.
5. Pour the batter into a greased and floured muffin pan.
6. Bake for 20-25 minutes or until a  toothpick inserted into the center comes out clean.
7. Remove from oven and let it cool for 10 minutes.
8. Garnish with cherries and chocolate chips. 

5. Cranberry banana oat muffins

Cranberry banana oat muffins are not only healthy but also filling and tasty. These can be great on-the-go breakfasts or snacks for your teen.

Ingredients:

• 1 and 1/2 cups all-purpose flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup sugar
• 2 tablespoons butter
• 1 egg
• lightly beaten
• 1 teaspoon vanilla extract
• 1/2  cup mashed bananas
• 1/2 cup cranberries
• 1/4 cup chopped nuts

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a large bowl, whisk together flour, oats, baking powder, baking soda, and salt.
3. In another bowl, whisk together sugar, butter, egg, and vanilla extract. 4. Mix until well combined.
4. Add mashed bananas and cranberries, and mix gently.6. Pour the batter into a greased and floured muffin pan.
5. Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
6. Remove from oven and let it cool for 10 minutes.
7. Garnish with more berries and chopped nuts.

6. Apple cake

Breakfast is an important meal, and anything that involves apples makes it the best dish of the day. Add this to your breakfast go-to snack for a flavorful day.

Ingredients:

• 1/2 cup butter
• softened
• 1/2 cup sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 1/2 cup all-purpose flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 2 cups peeled and grated apples
• 1/2 cup raisins
• 1/2 cup chopped nuts

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a large bowl, cream together butter and sugar until light and fluffy.
3. Add eggs, one at a time, and mix well.
4. Stir in vanilla extract.
5. In another bowl, whisk together flour, baking powder, and salt.
6. Add this to the butter mixture and mix until well combined.
7. Stir in apples, raisins, and nuts. 
8. Pour the batter into a greased and floured cake pan.
9. Bake for 40-45 minutes  
10. Remove from oven and let it cool for 10 minutes.
11. Serve with ice cream or whipped cream.

7. Vegan gluten-free chocolate banana bread

Banana bread with chocolate can add extra sweetness to your day. Vegan and gluten-free bread can be hard to find and act low on your taste buds, but not this chocolate banana bread. This is a perfect recipe for all vegan and gluten-free people.  

Ingredients:

• 1 cup gluten-free all-purpose flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 3/4 cup sugar
• 1/2  cup cocoa powder
• 1/3 cup melted coconut oil
• 2 eggs
• 1 teaspoon vanilla extract
• 1 cup mashed bananas
• 1/4 cup mixed almond and walnuts

Instructions: 

1. Preheat oven to 350 degrees Fahrenheit. 
2. In a large bowl, whisk together flour, baking powder, and salt.
3. In another bowl, whisk together sugar, cocoa powder, and melted coconut oil.
4. Add eggs and vanilla extract and mix well.
5. Add mashed bananas and mix until well combined. 
6. Fold in nuts.
7. Pour the batter into a greased and floured loaf pan. 
8. Bake for 45-50 minutes
9. Remove from oven and let it cool for 10 minutes.

8. Blueberry crumble muffins

Blueberries can be consumed in more than just shakes and smoothies for a vitamin C intake. The blueberry crumbles muffin can keep you healthy and your taste buds happy.

Ingredients:

• 1 cup all-purpose flour
• 1/2 cup rolled oats
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4  teaspoon salt
• 1/2 cup sugar
• 1/4 cup butter
• 1 egg
• lightly beaten
• 1 teaspoon vanilla extract
• 1/2 cup milk
• 1 cup fresh or frozen blueberries
• 1/4 cup chopped nuts

Instructions:

1. Mix flour, oats, baking powder, baking soda, and salt in a pan.
2. In another bowl, whisk together sugar, butter, egg, and vanilla extract.
3. Add milk and mix until well combined.
4. Fold in blueberries and nuts. Spoon the batter into a greased and floured muffin pan.
5. Bake for 20-25 minutes.
6. Remove from oven and let it cool for 10 minutes.
7. Garnish with more berries and chopped nuts.

How should breakfast be for a teen?

On average, a teen needs around 2000 to 2500 calories a day ^[1]Winchester Hospital: Healthy Diet for Adolescents (Ages 12-18). However, teenage boys need 2500-3000 calories per day, whereas teenage girls need 2000-2200 calories per day. Therefore, breakfast for teens should be about one-fourth of their daily caloric intake. A good thumb rule for healthy breakfast foods is to include a protein source, a whole grain, and fruit.

Here is a list of some food groups and examples of healthy foods from each group to help you get started:

• Protein: Scrambled eggs, yogurt
• Iron: Beans, fortified cereals
• Vitamin B6: Cottage cheese, chickpeas
• Vitamin B12: Milk, yogurt, salmon
• Vitamin C: Blueberry, tomatoes
• Fiber: Oats, whole grains, fruits, and vegetables
• Phosphorus: Cheese, yogurt, cashews
• Magnesium: Almonds, peanut butter, chia seeds
• Folate: Grains, oranges, bananas
• Choline: Eggs, beef

Importance of having breakfast for teens

Breakfast acts as a recharge for the body and brain after a good night’s sleep. Here is why your teens should not skip their breakfast. 

1. Provides essential nutrients

A healthy breakfast contains important vitamins and minerals, including iron, calcium, and folate. These nutrients are essential for proper growth and development.

2. Replenishes energy stores

After an overnight fast, the body and brain need to refuel. Skipping breakfast can lead to fatigue and low energy levels later in the day.

3. Boosts cognitive performance

People who eat breakfast have better focus and concentration ^[2]National Library of Medicine: The effects of breakfast on behavior and academic performance in children and adolescents throughout the day. Breakfast provides the brain with the nutrients it needs to function at its best.

4. Boosts physical performance

A nutritious breakfast provides the energy and nutrients needed for optimal physical performance. This is important for athletes and students who participate in after-school activities.

5. Helps in weight management

Contrary to popular belief, eating breakfast does not necessarily lead to weight gain. In fact, breakfast eaters are more likely to be at a healthy weight than those who skip the meal.

Conclusion

Breakfast is a great way to start the day for teens. Try to include a protein source, a whole grain, and fruit in their breakfast to get the most benefit. If your teenager is not a breakfast person, try some of these recipes to get them started.

Healthy eating habits should be encouraged from a young age. However, if your child says he/she is not hungry in the morning, consult your personal dietician or counselor if necessary.