Breakfast on the Go

Research shows that children who eat breakfast are able to

  • Pay attention in the classroom
  • Follow directions
  • Solve math problems.

But, who has time to sit down and eat breakfast?  Children barely manage to get ready in time to catch the bus in the morning and breakfast is the least of their priorities.

The solution is planning ahead. Create grab and go breakfasts that save time, reduce stress and nourish the morning rush hour. Create one of these breakfasts that will last until lunch time with whole grains and a source of protein.

  1. Muffins: Bake the homemade Blueberry muffin recipe below on a Sunday afternoon.
  2. Wraps/rolls: A handheld breakfast can be eaten on the way to school!
    • Take a whole grain tortilla;
    • spread natural peanut butter or almond butter;
    • Add a banana and roll it like a burrito.
  3. Stuffed sandwich: These can be made the night before and warmed up in the morning.
    • On the weekend prepare scrambled tofu.
    • Use two slices of 100% whole grain/sprouted grain bread and fill it with scrambled tofu.
    • Press in a Panini grill or an electric sandwich maker to make sealed toasted sandwiches.
  4. Smoothies: A perfect breakfast to carry in a cup with a straw. Place in a blender fresh or frozen fruit, soy milk or your choice of yogurt and blend.  For a green smoothie add a handful of spinach or kale.  Avoid sugar overload by making smoothies made with just fruits and vegetables.
  5. Chia Pudding or Yogurt topped with fruit and nuts: Engage your children and prepare individual servings the previous night, then everyone can grab their own container in the morning.

Blueberry Muffin Recipe

Yield: 12 muffins


  • 1 ½ cups whole wheat pastry flour
  • 1 ½ tsp. baking powder
  • ¼ tsp. baking soda
  • ¼ tsp. salt
  • 1 cup low fat dairy or alternate milk
  • ½ cup maple syrup or molasses
  • 1 egg or equivalent replacement (1 tbsp. ground flax seeds + 3 tbsp. water – Mix and let stand for 10 minutes)
  • 2 tbsp. canola oil or melted butter such as Earth Balance
  • ¼ cup applesauce
  • 1 tsp. vanilla extract
  • 1 cup fresh or frozen blueberries
  • ½ cup chopped walnuts or slivered almonds


  1. Preheat oven to 375° F
  2. Use a 12 cup muffin pan or two 6 cup pans and insert paper liners in each cup
  3. In a medium bowl, mix all the wet ingredients together
  4. In a large mixing bowl measure the flour, salt, baking powder and baking soda and whisk together.
  5. Add the wet ingredients and stir until just mixed.
  6. Gently fold in the blueberries and the nuts.
  7. Use an ice cream scoop to fill muffin cups about ¾ full.
  8. Put in the oven on the center rack and bake for about 20-25 minutes or until center is done. (Check by inserting a toothpick – it should come out clean!)

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Parul Kharod MS, RD, LDN

Parul Kharod, MS, RD, LDN works as a Clinical Dietitian with Outpatient Nutrition Services at WakeMed Cary Hospital in Cary, NC, where she counsels the adult and pediatric population with an integrative approach. She is a frequent contributor for the hospital’s nutrition blog, and writes a monthly health column for the local newspaper. Parul served as the State Coordinator for the Vegetarian Nutrition Dietetic Practice Group from August 2011 to January 2015. Being an avid cook, she loves experimenting in the kitchen with tasty and nutritious plant-based recipes.

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