Breakfasts for picky eaters – beyond cereal & toast



Breakfast is often a great meal for picky/fussy eaters. They have become hungry overnight (breaking the fast) plus the foods we offer frequently tick boxes.


Picky eaters prefer the expected and the uniform, which is why breakfasts are often a win. Many options are pre-packaged like cereal and so our child knows what to expect as they are the same day-in-day-out.


In my previous blog we looked at ways we could entice a picky eater to change up their cereal or toast. Making small changes is always advisable so we are not stuck serving the same thing over and over again, and they are not burning patterns that are challenging to shift.


Although toast and cereal are probably the most commonly accepted breakfasts, there are many other foods eaten by picky eaters and that we may be able to introduce.

I’m all for thinking outside of the box!!


Again, my favourite words of caution. Yes, what we serve is important, but there are many other factors that enable a food hesitant child to be able to eat a new food.

Although there are many suggestions below, our approach, the language we use, the dynamics around food and feeding and our child’s general level of comfort, will all have an impact on how readily they accept something.


Let’s look at some breakfast options and how we can present them to our children.


Yoghurt

Many fussy eaters are okay with yoghurt for breakfast. If so, can we make some small changes to encourage them to accept difference – which in time, leads to new?


1. Yoghurt with additions. Are we able to sprinkle something small onto the yoghurt? Mixing is often tricky for fussy eaters, which is why it’s important to practice. Some sprinkles, some raisins, or some choc chips, for example.

2. Fruit. Even if we have a fruit eater, the more often we serve it, the more often it gets eaten. If our child is a ‘smooth’ only yoghurt kid, pieces of tinned, frozen, or fresh fruit that they put in themselves may be a win.

3. Parfait. Basically, a layered dish in a glass. The beginner’s version may be yoghurt with a crumble of a favourite food on the top. More advanced may be a layer of yoghurt, fruit, yoghurt, muesli, for example.




Pancakes

I love pancakes as a breakfast option. Plenty of protein and versatile as we can make different versions or use different toppings.

1. Traditional pancakes or crepes with flour, eggs, and milk. We can make big or small or even cut shapes with a cookie cutter. Toppings can be the usual like maple syrup, but there is no reason not to add yoghurt or peanut butter, depending upon our child’s tastes.

2. Different flours. We can keep the recipe similar but use oat, nut, chickpea or rice flour for example. Or a combination.

3. Adding fruit or vegetables. Pureed fruit or vegetable can be added to the mixture to create a green ‘Incredible Hulk’ pancake, or to increase the sweetness, for example.

4. Banana/egg pancakes. One ripe banana and two eggs makes a very sweet, but very quick and simple pancake.




Baked goods

If we have a child that is stuck on one food for breakfast, it’s advisable to introduce more, if possible. Perhaps that is via something a little different:

1. Croissants. I know many fussy eaters who are comfortable eating these.

2. Bagels, muffin splits, fruit toast – other types of bread-type foods.

3. Muffins. If we are concerned about ingredients, we can make great versions at home. Even chocolate ones can be nutrient dense and a reasonable breakfast option. Volume is a huge determinant of success, so beginning with mini ones or a quarter can be a good way to get buy-in.

4. Breakfast bars – there are many recipes for simple bars we can cook for breakfast. These are also a great option if we are dashing out of the door in the mornings or have a child that needs time and misses out at home.




Eggs

Eggs, are often a definite yeah or a nay!

1. Dippy eggs. The classic soft-boiled egg with soldiers may be a good way to gain interest in eggs. Toast is often a favourite and we can dip for the teeniest, tiniest bit of egg.

2. Scrambled eggs. These can be cooked without milk so they are dry – which can be texturally easier for some children. Or, perhaps adding cheese, if we have a cheese lover.

3. Omelette. We can begin with a basic (or cheese if that’s a favourite) omelette. Later, it is possible to add small amounts of other foods without a big change in texture or flavour. Again, if it’s a new food, I’d be creating a very small portion size.

4. Fried eggs. Many picky eaters are okay with either white or yolk. If this is the case, I’d serve the preferred colour and have the other one available, should they wish.

5. Poached. We can cook foods in different ways to make it easier for our fussy eater. For example, a firm yolk may be easier for some children.




Bacon/Sausages

Pre-made meat products like ham, bacon and sausages are often a wi