Grab and go.

Some children or teens prefer to eat in the car or on the bus. Check out these time-saving ideas for items to have on hand for quick-and-easy portable breakfasts. Be sure to choose items that combine protein, dairy, grains, fruits, and vegetables for balanced meals.

Protein pointers.

• Hard-boiled peeled eggs: 1 egg is an excellent source of vitamins D, E, and B12.
• Protein bar: Depending on the child’s age, gender, and weight, daily recommendations for protein vary.² One bar generally contains 6 grams of protein.
• GreenWise Peanut Butter: 2 tablespoons provide 8 grams of protein.
• Publix lunch meat: Ham and turkey are great options for breakfast sandwiches.

Dietitian tip: If your child has a peanut allergy, consider sunflower butter as a peanut butter substitute.

Dairy delights.

• GreenWise Greek Yogurt: 3/4 cup contains 13 grams of protein.
• Publix Parfait: Our yogurt parfaits include dairy, fresh fruit, and granola.
• GreenWise String Cheese: 1 serving provides 7 grams of protein.
• GreenWise Milk: 1 cup of milk is a great source of calcium and vitamin A.

Dietitian tip: If your child has a milk allergy, try a milk alternative such as GreenWise Original Soymilk. Please note that 1 serving of soy milk contains 7 grams of protein, while cow’s milk contains 8 grams.

Grains of goodness.

• GreenWise Seeded Whole Wheat Bread: 1 slice contains 3 grams of fiber.
• GreenWise Granola: 1 serving provides 2 grams of fiber.
• Frozen Protein Waffles: 1 serving provides 3 grams of fiber.

Dietitian tip: If your child has a gluten allergy, substitute with gluten-free bread, granola, or waffles.

Fruits for flavor.

• Publix Fruit Salad: Contains watermelon, cantaloupe, honeydew, grapes, and pineapple.
• Publix Apple Juice or Publix Orange Juice: 1 cup (8 ounces) of 100% fruit juice is equivalent to 1 serving of fresh, frozen, or canned fruit.
• Fresh berries: Blueberries, strawberries, blackberries, and raspberries.
• Frozen berries: GreenWise Mixed Berries or GreenWise Blueberries.

Veggie additions.

• Fresh vegetables: Peppers, carrots, celery, and broccoli.

Create your own combo.

Mix and match your favorites for a delicious grab-and-go breakfast. Here are a few ideas:

• Publix Greek yogurt, GreenWise granola, and your choice of fruit.
• Frozen multigrain waffle topped with egg and cheese.
• Frozen multigrain waffle topped with peanut butter (or nut butter alternative).
• Publix GreenWise whole wheat bread topped with sliced banana and peanut butter (or nut butter alternative).
• Boiled and peeled eggs, string cheese, and a side of fruits or vegetables.

However you choose to breakfast, Publix offers a variety of products the whole family will love. Learn more in our article about how breakfast helps you start the day right. Any time you have a question—such as “What are some more quick, healthy breakfast foods?”—please feel free to email our team of dietitians.

Quick prep.

Try these simple recipes if you have a little time in the morning to prep and sit at the table for breakfast:

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ Prioritizing Health Equity & Food Security. Feeding America. Accessed April 7, 2025.

² U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025, 9th ed. December 2020. Available at DietaryGuidelines.gov.