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Explore nutrition tips, kids’ meal plans, kids’ activities, recipes and more from pediatric nutritionist, Melissa Halas, MA, RDN, CDE.

5 Easy & Tasty Brunch Ideas for Teens

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5 Easy & Tasty Brunch Ideas for Teens

Get your teens involved in simple meal preparation now, so they can learn some healthy survival cooking skills for later!

You don’t have to be a chef to prepare these quick and delicious brunch ideas – perfect for teenagers or hungry kids! With just a can-opener and a microwave, you’ll be able to whip out tasty and filling meals in minutes!

Easy Egg Sandwich

Toast 2 slices of your favorite whole grain bread and spread with mayonnaise, pesto, hummus, or tapenade. In a small pan, fry 2 eggs and place one on top of each slice of the bread. Add lettuce, tomato, or any other veggies, and top with the second slice of bread. This complete meal is ultra-nutritious, packed with veggies and protein, and keeps your belly full and your mouth happy for hours. If you’re looking for more egg dishes, check out this tasty and easy southwestern baked egg dish.

Sweet Banana Bread Oatmeal

Add 1 cup of water and a dash of cinnamon to ½ cup old-fashioned rolled oats. Microwave for two minutes, with a frozen banana on a small plate next to the bowl. Remove the oatmeal and the banana. Cut the banana, mash into the oatmeal, and microwave for one more minute. Add a spoonful of peanut butter, stir in, and enjoy! Don’t toss brown bananas! Freeze extra overripe bananas as you get them and save for this recipe (if you don’t have frozen bananas you can use fresh ones).

Apple Pie Toast a la Mode

Cut an apple into small cubes. Sprinkle with cinnamon and microwave on high for 2 to 3 minutes, or until soft and juicy. Spread a dollop of nonfat plain Greek yogurt on 100% whole grain toast and top with microwaved apples. It’s a healthy slice of apple pie!

Mexican Burrito Bowls

At the beginning of the week, prepare a pot of quinoa or brown rice and use as a base for your burrito bowl. Top with rinsed and drained canned black beans, tomato salsa, diced avocado, defrosted corn, and minced cilantro. Squeeze with lime juice and season to taste with salt and pepper. It’s a fresh fiesta with every forkful! Serve with a side of slightly defrosted frozen mango.

Savory Cheesy Oats

This is best suited for a child or teenager with a more sophisticated palate. Add 1 cup of water to ½ cup of old-fashioned rolled oats and microwave for 2 minutes (or prepare oatmeal ahead of time). Stir in frozen spinach and jarred pesto and microwave for 2 more minutes, stopping and stirring occasionally. Top with sun-dried tomatoes and your favorite crumbled cheese, such as feta, goat cheese, or parmesan. Oats may sound like a morning meal, but you can enjoy this savory take on a breakfast favorite any time of the day.

When you’re in a bind for time, try one of these quick and easy meal options for a weekend brunch– and don’t be afraid to experiment! Try your own combinations of savory oatmeal, quinoa bowls, or egg sandwiches.

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About the Author

Picture of Melissa Halas, MA, RD, CDE

Melissa Halas, MA, RD, CDE

Melissa is a registered dietitian and certified diabetes educator with a master's in nutrition education. She is the founder of SuperKids Nutrition Inc. Read more about her Super Crew children’s books and her experience as a registered dietitian on the About Melissa and Shop page. Discover how nutrition can help you live your best health potential through her plant-based books and newsletter on Melissa’s Healthy Living.

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