45 Grab and Go Breakfast Ideas for Teens

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Does your teen skip breakfast most days? Here are 45 grab-and-go breakfast ideas for teens when they are rushing out the door for school.

Banana roll-ups, energy balls, egg muffins and overnight oats with strawberries

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If you have a teen, you know how challenging it can be to get them to eat breakfast before school every morning. Instead of sitting around the table enjoying a hearty and nutritious breakfast each morning, you are more likely to see them stumbling out of their room just before they head out the door.  Breakfast is usually the last thing on their minds as they are trying to make it to class on time.

Why Teens Should Eat Breakfast Every Day

Breakfast is the most important meal of the day and for good reason. It helps to fuel our bodies for the day ahead, giving us energy so we are ready to face the day. Teens need the extra nutrients that breakfast can provide because it helps them stay focused throughout the day allowing them to do well in school.

A good nutritious breakfast also encourages them to make better food choices. I know as a teen, I would skip breakfast all the time so I could get that extra few minutes of sleep in the morning before class. However, by lunchtime, I was starving and made poor food choices. 

Luckily as an adult, I was able to change my eating habits and one of the things that has made such a difference in my journey to get healthier has been making the effort to eat breakfast every morning. So, when my boys became teenagers, I knew it was really important to find ways to encourage them to make time for breakfast despite how busy they were with activities or how tired they were because they stayed up too late the night before.

And the best way to do that when everyone is rushing out the door is to find grab-and-go breakfast foods. Your teen may not have the time to sit at the table and eat a big breakfast but there are breakfast foods that can supply them the essential nutrients they need to start their day off right.

Banana smoothie in mason jars with granola on top with two spoons on the side

What Breakfast Foods Are Best to Take on the Go?

Grab-and-go breakfasts are the perfect options when you are rushing to get out the door on time. Try looking for simple recipes that are portable, mess-free, and can be made up quickly.

Breakfast foods that are quick to make like parfaits, and smoothies are ideal.  Breakfast freezer meals such as breakfast burritos, or egg sandwiches are also good protein-filled options because they are quick to grab from the freezer and warm up in the microwave to take on the go.

Lastly, make-ahead breakfast options such as overnight oats, protein boxes, and breakfast bars can be made up the night before or when you are meal-prepping for the week. And don’t forget about the easy 5-minute breakfast options that you can throw together really quickly and still have a hearty and delicious breakfast.

45 Grab and Go Breakfast Ideas for Teens

Here are 45 grab-and-go breakfast ideas for teens, many of which can be prepped ahead of time so they are quick and easy to take on the go. The perfect healthy and satisfying breakfast options that will please even the pickiest teen.

Strawberry banana smoothie in mason glass jar to grab and go

Quick Meals for Teens to Take on the Go

These quick breakfast ideas for teens include smoothies, parfaits, fruit cups, breakfast wraps and roll-ups. As well as hearty protein-filled egg options to help fuel your teen all day long.

Parfaits

Smoothies

Scrambled egg on bun

Eggs

  • Egg Crunchwrap
  • Microwave Egg Scramble- Simply whisk an egg in a small microwavable bowl, and add a splash of milk with salt and pepper. Microwave for 30 seconds, stir and add some shredded cheese, and microwave for another 30 seconds. Add to a tortilla shell and wrap up to take on the go.
  • Hard-Boiled Eggs– Make up a batch at the beginning of the week so they are handy to grab on busy mornings.
  • Quick Egg Sandwich– Start by toasting an English muffin, and then cook eggs in the microwave the same way as the microwave egg scramble above except add some ham or bacon to the egg mixture. Once cooked place the egg, cheese, and meat mixture on an English muffin. Then just wrap it in plastic wrap or aluminum foil to take on the go.

(Note- when making the egg sandwich above, you can also switch out the English muffin with a bagel, biscuit, croissant or even a pancake or waffle.)

Fruit 

  • Fruit Cup
  • Fruit with Cottage Cheese
  • Fruit with Yogurt

Tortilla shell with peanut butter, bananas and raisins on a white plate

Wraps/Roll-Ups

  • French Toast Roll-Ups– The Baker Mama
  • Sausage and Pancake Roll-Ups– This is as easy as cooking some frozen breakfast sausage in the microwave and using leftover or frozen pancakes (warmed) and rolling the sausage up in the pancake. Grab a small container of syrup for dipping.
  • Egg and Cheese Roll-Ups– Pour a whisked egg (or two) into a pan and instead of stirring let the egg cook in the pan so it looks like a pancake and then flip. When the egg is cooked add some sliced American cheese. You can also add a slice of ham if you’d like. Once the cheese is melted and the ham is warmed transfer to a tortilla wrap and roll up. 
  • Banana and Peanut Butter Roll-Ups– Spread peanut butter on a tortilla shell, sprinkle with some raisins, then add a whole peeled banana and roll up for a quick healthy breakfast idea.

Breakfast burrito on a white plate with orange slices

Freezer Breakfast Meals

Freezer meals are perfect for busy weekdays. To make sure that your teen gets the nutrition they need, meal prep these easy breakfast freezer meals on the weekend for a simple grab-and-go option. You will find delicious muffins, quick bread, smoothie packs, and breakfast sandwiches your teen is sure to enjoy.

Breakfast Sandwiches/Wraps

Muffins

Blueberry banana bread with crumb topping on blue and white towel

Quick Breads

Pancakes/French Toast Sticks

Energy balls with white background

Energy Balls

Smoothie Freezer Packs

overnight oats with strawberries in mason jars with wooden spoons beside them

Make-Ahead Breakfast Ideas for Teens

These make-ahead breakfast ideas for teens include overnight oat recipes, oatmeal cups, breakfast bars and a DIY protein box to help them start their day off right. 

Overnight Oats

Baked Oatmeal Cups

Egg muffin in glass dish

Egg Bites/Muffins

Crockpot Breakfasts (Overnight)

Granola bars on white background

Breakfast Bars/Cookies

Breakfast Protein Box

There you have it, 45 breakfast ideas for teens that are fast to grab and easy to take on the go. Hopefully, these ideas will encourage your teen to take the time to add in a quick breakfast before heading out to start their day.

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