Meal Prepping Veggie-Packed Breakfasts

Chavah Wellness provides general educational information on various topics on this website as a public service, which should not be construed as health care advice. These are my personal opinions only. See my full disclaimer here.

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Part 5: How to Help Your Kids Love Veggies Series

Hey friend, welcome back to our How To Help Your Kids Love Veggies series! If you’re just jumping in, let me give you a quick ten-second rewind of where we’ve been so far.

• In Part Two, we talked about why simply cooking amazing food isn’t enough—it really starts with your family’s food culture.
  
• In Part Three, we uncovered why breakfast is the ultimate game changer. Kids are fresher in the morning, and it’s the easiest time of day to add veggies without a battle.
  
• In Part Four, we got real about overcoming objections at the table and how consistency—paired with grace—is the key to long-term success.

And now—here we are in Part Five! Today we’re finally heading into the kitchen (the part I know many of you have been waiting for). I’m going to show you exactly how to meal prep breakfast in a way that’s doable, realistic, and completely sustainable. I promise, you will not be slaving away at the stove every morning.

What’s Ahead

By the end of this episode, you’ll walk away with:

• A 1-Hour Breakfast System you can rinse and repeat.
  
• Three tried-and-true veggie-loaded recipes—muffins, baked oatmeal, and waffles.
  
• A clear picture of why this effort is worth it, both nutritionally and practically.
  
• And resources to keep you inspired long after this episode ends.

The 1-Hour Breakfast System

Okay, mamas, let’s be real—moving from boxed cereal to homemade breakfasts is more work. There’s just no way around that. But here’s the good news: it doesn’t have to be work every single day. The secret is what I call my 1-Hour Breakfast System.

Here’s how it works: I spend about an hour once a week getting breakfast ready, and then for the rest of the week it’s basically heat-and-eat. My kids still feel like Mom made breakfast, but I’m not stuck in the kitchen every morning flipping waffles or stirring oatmeal like a short-order cook.

And let’s be clear—I am not a morning person. If it were up to me, I’d happily sip coffee and skip breakfast altogether. And honestly, once I figured out how intermittent fasting worked, I realized I could actually do that and still be healthy. But my kids? They’ve got growing bodies, and they still need fuel.

So this system is how I feed them well without losing my sanity before 9:00 a.m.

How the System Works

Here’s the flow, mama—it all starts the night before. I take a few minutes to prep ingredients so the morning feels effortless. Dry ingredients get measured into a bowl with a lid and set aside on the counter. Wet ingredients (including the veggies) get blended, poured into another bowl, and tucked into the fridge. And I pull out all the tools I’ll need—waffle maker, muffin tins, baking dish—so I’m not rummaging through cabinets half-asleep. The goal is simple: wake up, dump, stir, bake, and done.

The next step is batch and freeze. In the morning, everything gets mixed together. Waffles are made in bulk, cooled, and frozen with wax paper between layers. Muffins are doubled so there are always extras in the fridge or freezer. And baked oatmeal usually goes in the fridge for the week, though I’ll sometimes bake two—one for now and one to freeze for later.

Step three is finding a weekly rhythm. I try to pick one less-busy day as my breakfast prep day. It’s not perfect—there have been weeks where I dropped the ball and everything ran out at once, which left me cooking a small army’s worth of food in one day. Not fun. But when I stick to once-a-week prep, we’re stocked, and mornings are so much less stressful.

The final piece is setting food boundaries. If you’re just starting this veggie journey, half the battle is simply getting your kids to eat the food. But what happens when they love it so much they plow through faster than you can keep up? That’s exactly where we found ourselves. So I started setting limits: two muffins or two waffles is plenty. If they’re still hungry, I offer fruit, yogurt, or cheese. And nine times out of ten, they’re not truly hungry—they just want more waffles. And let’s be real: Mama can only make so many waffles.

This has actually been a really healthy practice for our family. It teaches the kids that homemade food takes effort, that what we enjoy today will still be there tomorrow, and that it’s okay to have boundaries around portions.

So that’s the system. One focused hour a week, a little planning ahead, and suddenly breakfast feels easy. No slaving over the stove every morning, no guilt, and way fewer meltdowns—yours or the kids’.

General Tools: 

Glass mixing bowls with lids  (I absolutely adore these bowls and have two sets. If you have a Costco membership you can find these for around $20 when they’re in stock.)

Blender

Measuring cups & spoons

For shredding veggies: 

Food processor (This makes shredding veggies a breeze.)

Mandolin (This is better for a fine grate with things like carrots.)

Spinach Chocolate Chip Muffins

One of the easiest places to start with veggie-loaded breakfasts is muffins. In fact, these spinach chocolate chip muffins were one of our first big wins. They’re basically oatmeal in muffin form, with spinach blended right in. My oldest won’t touch a bowl of oatmeal—it’s really not his favorite—but he loves these. And that just goes to show: sometimes it’s not the food that’s the problem, it’s the form. A different shape or texture can make all the difference.

Now let’s be honest—the chocolate chips are what seal the deal here. My kids will tell you they’re the best part, and I don’t argue. We use mini dark chocolate chips from Enjoy Life or Bake Believe—our two favorite brands. Yes, breakfast can get a little chocolatey (and sometimes messy with my younger one), but if I can get spinach into my kids before school? That’s a trade I’ll happily make.

When it comes to prep, I usually double the recipe so we end up with at least 24 muffins. Since there are no preservatives, they need to be stored in the fridge. Here’s a tip: paper muffin liners will stick once refrigerated. Silicone liners, on the other hand, are amazing. They’re truly non-stick, and because they hold their shape so well, you can actually line them up on a baking tray instead of using a muffin tin. That means you can bake more muffins in a single batch—saving time and energy.

In the morning, we just warm them gently for that “fresh from the oven” feel. Quick, simple, and my kids think they’re getting a treat, while I know they’re actually getting spinach and oats. Win-win.

Muffin Tools:

Silicone muffin liners

Cleaning brush (Makes cleaning those grooves of the muffin liners a lot easier!) 

Rubbermaid 1 gallon rectangle containers

** Enjoy Life Chocolate Chips can also be found at Walmart or Thrive Market. Bake Believe Chocolate Chips can be found at Walmart and Sams Club.

Baked Oatmeal

Next up is baked oatmeal, which has become a favorite in our house. And honestly? It’s even easier than stovetop oatmeal because I don’t have to babysit it. No standing at the stove, no stirring, no extra pots to clean. I just mix, bake, and we’re done.

I usually make ours in a smaller glass dish—about 7×11—since I’ve got two kids, and that amount lasts us about a week. If you’ve got a bigger crew, you can easily scale the recipe up by one and a half and use a 9×13 pan so it stretches further.

Here’s what I love about baked oatmeal: you can change up the flavors so it never gets boring. Think blueberry zucchini, chocolate spinach, orange creamsicle, pumpkin chocolate chip, or even carrot cake oatmeal. Yes, carrot cake for breakfast—and let me tell you, calling it cake goes a long way with kids.

The carrot cake version is one of my favorites, especially if your kids are still suspicious of anything green. Orange veggies like carrots are much less intimidating. My tip? Take the extra step to grate the carrots on the smallest side of your grater. They practically melt into the oatmeal, so the texture is softer and way less noticeable. And if you want to really sell it as carrot cake, whip up a quick cream cheese topping: 

• 4 oz softened cream cheese 
• a tablespoon or two of butter 
• a drizzle of maple syrup to taste 
• 1 tsp vanilla extract 

Spread that on top and suddenly breakfast feels like dessert—without the sugar crash.

We keep baked oatmeal in the fridge and cut out squares to reheat in the morning. If you like creamier oatmeal, add a splash of milk when reheating, but we usually eat it casserole-style. 

It also freezes beautifully. I like to bake one in my regular dish, then line another pan with foil so I can freeze it without sacrificing a baking dish. Once it’s cooled and frozen solid, I lift it out with the foil, wrap it up tight, and stash it away. When we’re ready, I thaw it back in the glass pan in the fridge overnight.

Simple, versatile, and a whole lot more fun than a packet of instant oats.

Oatmeal Tools:

7×11 Pyrex dish

9×11 Pyrex dish

Waffles

Now let’s talk about the star of the show—waffles. These are hands-down the most exciting breakfast in our house. They’re also the most work, which is why I don’t make them every week. But when I do? Totally worth it.

We use mini waffle makers from Dash, which you can find at Walmart, Target, or even Kohl’s. They come in fun seasonal shapes too—hearts, pumpkins, snowflakes—but here’s the thing: as cute as those are, I don’t want to store 15 different waffle makers I’ll only pull out once or twice a year. So we stick with the classic round ones. But hey, you do what works for you. I actually keep four waffle makers going at once—otherwise, I’d be flipping waffles all morning.

One thing I love about waffles is how versatile the recipes are. There are so many variations, which makes it easy to adapt for allergies or whatever ingredients you already have on hand. Some recipes use oats instead of flour, which makes them naturally gluten-free.

The zucchini blueberry waffles are one of our family favorites. They’re packed with eggs for extra protein, which I love, and they’re perfect in the summer when zucchini is fresh from the garden. On the flip side, the pumpkin chocolate chip waffles are completely egg-free. That’s a lifesaver if you have an allergy—or if egg prices skyrocket in the winter (because let’s be honest, we’ve all felt that pain at the grocery store). Our family does fine with eggs, but it’s nice to have variety and a little wiggle room in the budget too.

The other thing about these waffle recipes is that some of them call for whole wheat flour. That’s great because you get extra nutrition, but depending on the flour you use, it can also make the waffles a little dense. One trick I love is using white whole wheat flour. It’s lighter in color and texture, but still nutrient-dense. I like this whole wheat flour from Wheat Montana, or this one from King Arthur.  

Here’s another easy swap: if your muffins or waffles still feel heavy, sub about a third of the flour with oat flour. All you have to do is toss oats in the blender and grind them into a powder. That little swap makes the texture softer and fluffier, while also giving the waffles an extra nutritional boost.

Once I’ve made a big batch, I store them in Rubbermaid containers with wax paper between the layers so they don’t stick in the freezer. Each container holds about 30 mini waffles, and I usually keep two stacked neatly on a freezer shelf. In the mornings, they’re easy to grab and reheat.

Now technically, mini waffles fit in a toaster, but I’ve found they don’t always heat evenly that way—especially from frozen. My go-to method is popping two waffles in the microwave for about two minutes at 60% power with a paper towel over the top. They come out warm, soft, and perfect with a little butter and syrup.

So yes, waffles are definitely more work up front. But let’s be real—when kids light up at the sight of homemade waffles (with veggies snuck inside), it feels like a win for everyone.

Extra Notes about Waffles:

The recipes for waffles are made in a regular size waffle maker, so the waffle count will be off if you’re making minis like we do. I usually use the recipe toggle to go up to around 12-16 waffles depending on the recipe – and sometimes I even double that. That will ensure I make enough to keep in the freezer for at least 2-3 weeks at a time – or up to a month if I make a really big batch! Once you find the recipes your kids’ love, then you can scale them up to have enough to freeze.

Tools:

Mini waffle makers by Dash (I use 4 at a time to prep a big batch.)

Mini oil brush (To brush the waffle maker with oil so your waffles don’t stick.)

Mini glass bowl (To hold the oil.)

Rubbermaid 1 gallon rectangle containers (Holds about 30 mini waffles each – great for storing in the fridge or freezer!)

Wax paper

Is It Really Worth the Effort?

Now, I know some of you might be wondering: Is all this really worth it? I mean, waffles, muffins, baked oatmeal—sure, they’re delicious, but are they really that much healthier than grabbing a box off the shelf?

The short answer: absolutely—by a mile.

Here’s the quick version: compared to boxed waffles, instant oatmeal packets, and those little store-bought mini muffins, the homemade versions have double the protein, two to five times the fiber, and—this is the big one—they actually deliver real vitamins and minerals from fruits and veggies. The packaged stuff just can’t compete.

And here’s why that matters.

• Protein gives your kids steady energy and focus instead of a mid-morning crash.
  
• Fiber supports digestion, balances blood sugar, and keeps them full longer so they can pay attention in school.
  
• Vitamins and minerals like Vitamin A from carrots, Vitamin C from zucchini and blueberries, and even iron and potassium come from real food—not a synthetic fortified powder stirred into a mix.

These are the kinds of swaps that change how your kids feel, focus, and even behave throughout the day. For example:

• Carrot Cake Baked Oatmeal delivers over 4,000 IU of Vitamin A from real carrots.
  
• Blueberry Zucchini Waffles bring in Vitamin C, potassium, and extra protein.
  
• Spinach Chocolate Chip Muffins sneak in spinach before 9 a.m.—and the kids either don’t notice, or they just don’t care.

The store-bought versions simply can’t touch that kind of nutrient boost.

And if you want to geek out a little more, see the chart below for a full side-by-side comparison of these recipes versus their boxed counterparts. It’s eye-opening!

1. Eggo Homestyle Waffles (2 waffles)

• Protein: 4 g
• Fiber: 1 g
• Vitamin A: 0 IU
• Vitamin C: 0 mg
• Iron: 1.3 mg
• Other notes: Refined flour, little to no fresh produce, very low in micronutrients.

My Blueberry Zucchini Waffles (mini size equivalent)

• Protein: 8–9 g (half of a full recipe waffle)
• Fiber: 4–5 g
• Vitamin A: ~228 IU
• Vitamin C: ~7 mg
• Iron: ~2 mg
• Other notes: Made with whole grains, fresh zucchini, and blueberries; higher potassium, real food ingredients.

Bottom line: You get double the protein, 4–5 times the fiber, plus actual vitamins from fruits and veggies in the homemade version.

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2. Quaker Instant Oatmeal Packet (flavored)

• Protein: 3 g
• Fiber: 3 g
• Vitamin A: 0 IU
• Vitamin C: 0 mg
• Iron: 1.3 mg
• Other notes: Often contains added sugar and artificial flavors.

My Carrot Cake Baked Oatmeal (1 serving)

• Protein: 6 g
• Fiber: 5 g
• Vitamin A: 4,117 IU (from real carrots!)
• Vitamin C: 2 mg
• Iron: 2 mg
• Other notes: Whole oats, fresh carrots, healthy fats; satisfying texture without artificial flavors.

Bottom line: Double the protein and nearly double the fiber, plus over 4,000 IU of Vitamin A—something the packet oatmeal gives you none of.

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3. Little Debbie Mini Muffins (Chocolate Chip, 1 pouch)

• Protein: 2 g
• Fiber: 1 g
• Vitamin A: 0 IU
• Vitamin C: 0 mg
• Iron: 0.5 mg
• Other notes: Mostly refined flour and sugar, very low nutrient density.

My Spinach Chocolate Chip Muffins (1 muffin)

• Protein: 3 g
• Fiber: 2 g
• Vitamin A: 522 IU (thanks to blended spinach)
• Vitamin C: 3 mg
• Iron: 1 mg
• Other notes: Oats, whole grains, healthy fats, and hidden spinach for an easy veggie win.

Bottom line: Double the fiber, a boost in protein, and actual vitamins/minerals from real produce—not just a sugar hit.

When Breakfast Feels Like a Chore

As much as I love making breakfast for my family—because I know just how much nutrition they’re getting—there are definitely days when life gets busy and I stop and think, whose idea was this to make breakfast from scratch?

It kind of reminds me of that episode of Friends when Monica decides they should all make presents for Valentine’s Day. She tells Chandler in advance, but when the time comes, she’s too busy and completely forgets. Suddenly she’s panicking: “Make the presents! Make the presents! Whose idea was it to make the presents?”

Sometimes I feel the same way about breakfast. I’ll catch myself thinking, make the breakfast? Whose idea was it to make the breakfast? And then there I am, wandering the cereal aisle at the store, trying to figure out which box is the “least bad” option and which ones my kids might actually eat.

But as I compare nutrition labels, I remember how completely deficient these options really are. That’s when I reluctantly pull myself back into the kitchen and make the homemade breakfast—because I know consistency matters. It’s those daily choices that give my family a steady supply of nutrients that help them live their best lives.

So yes, sometimes it feels like a sacrifice. Some days I’m proud, feeling like a Pinterest mom who’s winning at life. Other days, I’m tired and questioning what I signed up for. But no matter what, I can promise you—it’s always worth it.

Our Family’s Favorite Veggie-Loaded Recipes

By now, you might be thinking, Okay, this sounds doable. I can spend an hour a week making healthy breakfasts… but what are the recipes? Don’t worry—I’m about to share them with you. But first, I need to give credit where credit is due.

The recipes I’ve been sharing aren’t my own creations. They come from my all-time favorite veggie-loving food blogger, Taesha Butler from The Natural Nurturer. I discovered her blog over six years ago, and her recipes have been on repeat in our house ever since. Honestly, I’ve tried plenty of recipes from other food bloggers, but they just don’t hit the same. Taesha has such integrity in how she develops her recipes—they’re simple, practical, and kid-approved. Her site is a gold mine.

Now, I love food and I love cooking (well, most of the time), but I’m not a food blogger. My passion is helping moms build lasting wellness for their families, not reinventing recipes when someone else has already done such a beautiful job. That’s why I want to point you directly to her resources, because I know they’ll bless you the way they’ve blessed us.

On my blog page, I’ll include links to all of our family favorites so you can grab them easily. And if you’re on Pinterest, I’ve also created a board called “Healthier Than Cereal Breakfasts for Kids” where I’ve collected loads of ideas you can explore and save for later.

So seriously—go check out The Natural Nurturer. Whether it’s breakfast, lunch, dinner, or even dessert, Taesha’s creative, veggie-loaded recipes will leave you wondering what kind of magic just happened in your kitchen.

The Journey Doesn’t End Here

Well friend, that brings us to the end of this series—and what a journey it’s been. We’ve gone from shifting your family’s food culture, to moving veggies from dinner to breakfast, to handling objections at the table, and finally into the kitchen with real recipes and a system that makes it all sustainable.

But here’s the truth: the journey doesn’t end here. A healthy breakfast is just the beginning. It’s the perfect way to start the day with something fun, nourishing, and creative, but it’s only one piece of your family’s bigger wellness story.

So here’s my encouragement: start small. Pick one recipe. Try one new change. And build from there.

Don’t pressure yourself to do it all at once—or to do it perfectly. Give yourself and your family grace to live in the in-between space. Remember, those small, consistent changes you make today will add up to life-changing transformation over time.

Our family is living proof of that—and I know yours can be too.

Our Family Favorite Breakfast Recipes: 

Muffins:

• Spinach Chocolate Chip Muffins (My kids’ clear winner.)
• Hearty Whole Wheat Banana Zucchini Muffins
• Healthy Morning Glory Breakfast Muffins
• Healthy Chocolate Muffins (with veggies!) (This recipe has carrots AND spinach, both blended so those veggies are in total ninja mode. Plus add chocolate into the mix – your kids will never know they ate veggies!)

Oatmeal:

• Carrot Cake Oatmeal
• Zucchini Blueberry Baked Oatmeal
• Baked Carrot Chocolate Oatmeal

Waffles:

• Zucchini-Blueberry Waffles
• Chocolate Spinach Waffles
• Easy Vegan Pumpkin Waffles (These are great with chocolate chips too!)
• Oatmeal Green Smoothie Waffles

Share Your Wins

I’d love to see how this plays out in your kitchen! If you try one of these recipes, share your pictures, your wins, and even your tweaks on social media. Be sure to tag me @ChavahWellness with the hashtag #veggielove so I can cheer you on and celebrate the ways you’re building health in your home.

Thank you so much for joining me in this series. My hope is that it’s given you both encouragement and practical tools for raising kids who truly love their veggies.

And remember—what feels impossible today can absolutely become your family’s new normal tomorrow. You’ve got this, mama. 💛

Until next time, remember—you are beautifully designed by God to live with energy, clarity, and joy. You’re not just surviving, Mama—you’re stepping into the vibrant life you were created for. I’m cheering you on!

Blessings & Wellness,

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