9 Make-Ahead Breakfast Ideas for Kids with ARFID and ADHD

These make-ahead breakfast ideas are designed to be nutritious and palatable for children with ARFID and ADHD. By preparing these meals the night before, you can ease the stress of morning routines. This helps your child start the day with a balanced and enjoyable breakfast. 

Check out my book From Frustration to Feast for the ultimate guide to finding joy at meal times with your little ones.

1. Overnight Oats

Overnight oats are a versatile and nutrient-dense option that can be tailored to your child’s preferences. Simply combine rolled oats with milk or a dairy-free alternative, and add a sweetener like honey or maple syrup. For kids with ARFID, smooth textures are often more acceptable, so consider blending the oats with the liquid before adding a dollop of yogurt for creaminess. 

Mix in some mashed banana or pureed fruit to add flavour without changing the texture. Store in the fridge overnight, and top with berries or nut butter in the morning.

2. Egg Muffins

Egg muffins are packed with protein and can be customized with ingredients your child enjoys. Whisk together eggs and a splash of milk, then pour the mixture into a muffin tin. Add finely chopped vegetables like spinach, bell peppers, or zucchini for added nutrition. For kids with ARFID, ensure the vegetables are finely chopped or pureed to avoid any detectable texture (get sneaky).

You can also add cheese or cooked bacon for flavour. Bake the muffins, then store them in the fridge. Simply reheat them in the morning for a quick and satisfying breakfast.

 3. Smoothie Packs

Smoothies are a great way to pack in nutrients, especially for kids with ARFID who might be hesitant to eat whole fruits or vegetables. Prepare smoothie packs the night before by placing fruits like bananas, berries, and spinach in a freezer bag. 

Add a scoop of protein powder or a tablespoon of nut butter for extra sustenance. In the morning, just blend the contents with milk or a dairy-free alternative. The smooth texture and customizable flavors make this an appealing option for picky eaters.

Check out my smoothie bowl and hidden veggie smoothies for more ideas. 

4. DIY Breakfast Bars

Homemade breakfast bars can be made ahead and are perfect for kids on the go. These bars can be tailored to include ingredients that your child enjoys, such as oats, honey, and nut or seed butter. 

Think about adding finely grated carrots or zucchini for hidden nutrition. The bars can be baked and stored in the fridge, making them a convenient option for busy mornings.

5. Yogurt Parfaits

Yogurt parfaits are an easy, no-cook breakfast option. The night before, layer yogurt with pureed fruits like mango or strawberries, and add a sprinkle of granola or oats. 

For kids with ARFID, choose a smooth yogurt and avoid chunks of fruit by using purees instead. The parfaits can be stored in the fridge overnight, and they’re ready to grab and go in the morning.

6. Chia Pudding

Chia pudding is a simple, nutrient-rich breakfast that can be made the night before. Mix chia seeds with milk or a dairy-free alternative and a touch of honey or maple syrup. Stir well, and let it sit in the fridge overnight to thicken.

In the morning, top with pureed fruit or a spoonful of jam. The smooth, pudding-like texture can be appealing to kids with ARFID.

7. Banana Bread Muffins

Banana bread muffins are a sweet, familiar option that can be baked the night before. These muffins can be made with whole wheat flour and include ingredients like mashed bananas, applesauce, and a touch of cinnamon. 

To add hidden nutrition, consider adding in finely grated carrots or zucchini. Store the muffins in an airtight container, and they’ll be ready to enjoy in the morning.

8. Baked Oatmeal Cups

Baked oatmeal cups are a hearty breakfast that can be prepped the night before. Combine oats with milk, eggs, and a sweetener, then pour into a muffin tin. 

Add in mix-ins like mashed banana, pureed pumpkin, or even some chocolate chips for a treat. Bake, then store in the fridge. These oatmeal cups are easy to reheat and eat on busy mornings.

9. Breakfast Quesadillas

Prepare breakfast quesadillas the night before by filling whole wheat tortillas with scrambled eggs, cheese, and finely chopped vegetables or pureed beans. Cook the quesadillas, then store them in the fridge.

In the morning, simply reheat in a skillet or microwave for a quick, warm breakfast that’s both nutritious and satisfying. So yummy!