3 easy plant-based breakfast recipes for kids: quick, freezer-friendly, and ADHD mum-approved. Perfect for busy school mornings!
Introduction
Mornings in our house often feel like a whirlwind—Lucía is 8, full of energy, and, like many kids with ADHD, very slow to get going. Having a child with ADHD requires patience and organisation like no other. We rely on a morning routine so she knows what to expect, but breakfast is always the tricky part. Timing and being “on time” just aren’t in her vocabulary yet!
My biggest concern is always making sure she actually eats her breakfast quickly and without a fuss so we can leave the house on time for school. That’s why I started creating a few plant-based breakfast recipes for kids that are quick, freezer-friendly, and nutritious. They’ve saved me from losing my head in the morning rush—giving Lucía the steady fuel she needs, and me the peace of mind that she’s nourished and ready for the day ahead.
Here are three of our favourites—easy, healthy, and always Lucía-approved.
1. Green Smoothie Muffins
If you are looking for plant-based breakfast recipes for kids that even picky eaters will enjoy, these spinach muffins are a lifesaver!
Why they work: They look fun, taste sweet, and secretly hide spinach, courgette, and apple. Perfect for grab-and-go mornings!
Ingredients
- 100 g ripe bananas (see Mum’s Note below)
- 150 g fresh spinach (not frozen)
- 1 apple (Fuji or Gala are nicely sweet)
- 120 g courgette
- 60 g dates
- 100 ml almond, oat milk or any other plant-based milk
- 65 ml mealted coconut oil
- 1 Tbsp apple cider vinegar
- 170 g gluten-free flour (I used Doves farm)
- 80 g almond flour
- 2 tsp baking powder
- 1 tsp bicarbonate of soda
- 2 tsp cinnamon powder
- 50 g dairy-free chocolate chips
Method
- Preheat oven to 175°C (160°C fan) / 350°F. Line a 12-hole muffin tin.
- Mix in a jar the milk and cider vinegar.
- Blend bananas, spinach, courgette, apple, dates and the milk & vinegar until smooth and green.
- In a large bowl, mix the flour, baking powder, bicarb soda and cinnamon.
- Add blended mixture to the dry ingredients and fold gently.
- Add chocolate chips and divide into cases.
- Bake 18–20 mins until risen and cooked through.
To prevent coconut oil from seizing when blending with the fruit & vegetables, ensure all ingredients, such as milk, are at room temperature before combining them in the blender!
Storage & Freezer Tips
- Store 2–3 days in an airtight container.
- Freeze up to 2 months. Microwave from frozen for 30 seconds.
Mum Hack – Eco Freezer Tip
I love baking these muffins in big batches and freezing them so mornings feel less stressful. Instead of single-use plastic bags, I pop them into my MoonMoon reusable silicone freezer bags — they keep food fresh, are easy to wash, and kinder to the planet.
Use my code NourishedMumLife10 at checkout for a discount.
Mum’s Note : Lucía developed a banana reaction, so now I swap bananas for:
- 1 tbsp ground flaxseed
They turned out just as delicious!
2. Sweet Potato Muffins with Chocolate Chips
These healthy freezer-friendly breakfast muffins are one of our favourite plant-based breakfast because they feel like a chocolatey snack, but they’re packed with fibre and vitamins from sweet potato—making them a win for mums and kids.
Ingredients
- 225 g gluten-free plain flour
- 50 g oat flour
- 2 tsp psyllium husk
- 1 tbsp baking powder
- 1 tsp bicarbonate of soda
- 1 tsp cinnamon + pinch ginger
- ¼ tsp salt
- 80 g coconut sugar (or light brown sugar)
- 200 ml oat or soya milk
- 80 ml neutral oil (I used grapeseed oil)
- 1 tsp vanilla extract (optional)
- 500–540 g roasted sweet potato, peeled & mashed (about 2 medium)
- 120 g dairy-free chocolate chips
Method
- Preheat oven to 180°C (170°C fan) / 350°F. Line 12 muffin cases.
- Mix flours, psyllium, baking powder, bicarb, spices, salt, sugar.
- In another bowl, whisk milk, oil, vanilla, and sweet potato.
- Combine wet into dry. Fold gently. Add chocolate chips.
- Divide into cases, bake 18–22 mins.
- Cool 5 mins in tin, then transfer to rack.
Storage & Freezer Tips
- Room temp: 2 days.
- Fridge: 4 days.
- Freeze: up to 2 months. Thaw overnight or microwave 30s.
Mum hack: Roast extra sweet potatoes at dinner time or for the next recipe! —time-saving and energy-efficient!
3. Chocolate Sweet Potato Mousse
Why it works: Creamy, indulgent, and secretly full of goodness. Kids think it’s dessert—you know it’s packed with fibre and plant protein.
Ingredients
- 1 medium roasted sweet potato (about 130 g), peeled
- 2 tbsp chia seeds
- 1 block (300 g) silken tofu
- Aquafaba from 1 tin chickpeas
- 200 g dark chocolate (70–80%)
- 1 tbsp maple syrup or coconut nectar
Method
- Blend sweet potato, chia seeds, tofu, and maple syrup until smooth.
- Melt chocolate over a double boiler. Stir into the blended mixture.
- Whip aquafaba until soft peaks.
- Gently fold aquafaba into chocolate mixture.
- Spoon into dishes, chill at least 1 hr.
Storage
- Keeps 2–3 days in fridge.
- Great for batch-prep: make ahead on Sunday for after-school snacks during the week.
Mum hack: Add a sprinkle of dark choclate shavings and a few berries (like strawbberries or a few fresh blueberries) on top for a little grown-up indulgence. Perfect for those evenings when you need a quick treat too!
Busy Mum Hacks for Stress-Free Breakfasts
One of my biggest hacks is to batch cook plant-based breakfast recipes for kids at the weekend, so busy mornings are smoother and calmer.
- Make it visual: Let kids help pick toppings like fruit or chocolate chips — it makes them more likely to eat it.
- Pack ahead: Store a few muffins in their school bag the night before so you’re not scrambling.
- Eco tip: Freeze extras in silicone bags instead of single-use plastic — it’s kinder on the planet and keeps food fresh.
FAQ: Plant-Based Breakfasts for Busy Mornings
Can I freeze these recipes?
Yes! Most of these breakfasts freeze really well. I love using my MoonMoon reusable silicone freezer bags (eco-friendly and mum-approved) to store muffins and pancakes. Just grab a bag in the morning and pop it in the microwave or toaster for a stress-free breakfast.
What’s the best way to save time in the mornings?
For us, it’s all about batch cooking. I usually bake muffins or make a big batch of pancakes on Sunday. Having a stash ready during the week means less rushing and more time for getting Lucia ready for school (without me losing my head!).
Are these recipes good for kids with ADHD?
Yes! I’ve found that plant-based, protein-rich breakfasts really help Lucia stay focused. Ingredients like oats, seeds, and Omega-3 from brands like Nothing Fishy give her steady energy and keep those morning meltdowns to a minimum.
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What are some easy plant-based breakfast recipes for kids who are fussy eaters?
Try recipes with familiar flavours, like chocolate mousse or muffins, and sneak in veggies or seeds. Smoothies, oat pancakes, and sweet-potato muffins are great places to blend in spinach, chia, or flax without changing the taste.
Final Thoughts on Plant-Based Breakfast Recipes for Kids
These three plant-based breakfast recipes for kids—green smoothie muffins, sweet potato muffins, and chocolate mousse—have completely changed our mornings. They’re quick to prep, freezer-friendly, and Lucía loves them. For me, that’s a win-win: less stress at breakfast and more calm, steady energy for school days.
✨ Mum tip: I store all these bakes in Moonmoon’s reusable freezable bags (affiliate link)—eco-friendly, space-saving, and perfect for freezing in batches. Use my discount code to get 10% off your first order NourishedMumLife10
If you’re looking for even more family-friendly inspiration, check out my post on Hormone Balancing Smoothies—great for mums and busy mornings. And don’t miss my Back-to-School Survival Pack, filled with meal plans, routine charts, and simple hacks to make school days smoother.
Which recipe will you try first? Tell me in the comments or tag me on Instagram @nourishedmumlife when you bake them—I’d love to see your creations!
