7 Power Breakfasts for New Parents

October 19, 2024

updated Oct 20, 2024 – Everyone has a favorite dinner they like to bring new parents when a new baby is born, but you can be a real hero by bringing breakfast! Here are 7 Power Breakfasts for New Parents, packed with nutrients for parents of newborns and twins. Whether you’re a postpartum doulas, night nanny or family friend, breakfast will be a welcome meal.

Coffee

First things first: coffee! It’s no secret that caffeine is the beverage of choice for sleep deprived parents, and for parents of newborns a convenient, dependable coffee maker is key. So if you want to be true hero, go ahead and gift coffee and a coffee maker! If baby is breastfeeding, don’t worry about caffeine affecting milk; La Leche League and most medical authorities agree that a daily intake of 2 cups (200 milligrams) of coffee is perfectly safe to drink.

Besides coffee, these breakfasts will keep energy up:

Protein Pancakes

Protein is so important especially if you’re breastfeeding!

• 12 egg whites or 1 ½ c liquid egg whites (do the liquid egg whites, much easier)
• A Cup of rolled oats, pulsed until ground
• 1 banana, mushed
• 1 tsp cinnamon
• Mix ingredients together in a bowl. Cook like a regular pancake. Top with almond butter, greek yogurt, fresh fruit

Double the batch, freeze some and then microwave as needed

Egg Muffins

These are a night nanny favorite to bring families because they can be eaten with one hand!

• 3 packages Crescent Rolls
• 1 package of sausage (the kind that is in a tube, not in a roll)
• 8 eggs
• Veggies
• Cheese (I use a cheese blend)
• Salsa (optional)

Preheat oven to 375

Cook sausage according to directions. Put half aside and freeze for another time. Whisk the eggs together, add salt and pepper to taste. Saute the vegetables for a few minutes until soft. Add eggs, stirring constantly. Add in sausage and cheese, finish cooking. Set aside egg mixture.

Take the crescent rolls and open them. Take two triangles and press them in a muffin tin. Add 2 spoonfuls of the veggie/egg/sausage mixture, add the salsa on top, if using. Close up the roll and repeat 12 times. Brush with one egg white and bake for 12 min at 375 until golden brown. You can wrap them individually in plastic wrap, keep in the freezer, and microwave as needed

Protein Toast

• Ezekiel Bread
• Almond Butter
• 1 banana
• Toast one piece of Ezekiel bread. Spread with almond butter and 1 banana. You can add chia seeds, if you want.

Mixed Berry Protein Smoothie

Another nutrient packed meal that you can drink with one hand. A staple among parents of newborn twins!

• 1 cup frozen berries
• 1 c mixed berries
• ½ c rolled oats
• 1 tsp vanilla
• ½ c nut butter (almond, etc)
• 1 ½ c Almond Milk

Blend smoothie together. You can put together some smoothie bags ahead of time so all you have to do is empty the smoothie into the blender and add your liquid.

7 Power Breakfasts for New Parents – Tropical Smoothie

• 1 cup frozen tropical fruit blend
• 1 C frozen peaches
• Cup of spinach
• 2 t unsweetened shredded coconut
• 1 t chia seeds
• 8 oz coconut water
• Ice (optional)

Mix ingredients together and then top with some unsweetened coconut. You can put together some smoothie bags ahead of time so all you have to do is empty the smoothie into the blender and add your liquid.

Overnight Oats

Fill a mason jar with the following:

• ½ c rolled oats
• 1 c almond milk
• 2 tsp chia seeds
• 1 t almond butter
• 1 t cinnamon

Put lid on the jar, shake, and place in the fridge overnight. Take out in the morning, top with fruit, and enjoy

Egg Frittata

• 6 eggs, beaten
• ⅓ c milk
• Vegetables you have in the fridge (we like sweet potatoes and goat cheese // ham, spinach, and cheese// red peppers and bacon// but use whatever you have!)
• Salt and pepper

Preheat oven to Broil

Whisk together eggs, milks, salt and pepper and then set aside. In an ovenproof nonstick skillet add your veggies, saute for a few minutes until softened. Reduce skillet to medium heat. Pour egg mixture into pan, let cook for 2-3 min. Transfer to oven and let broil for 3-5 minutes, until the top is slightly brown. This saves well in the fridge.

Vegan Sweet Potato & Chickpea Hash

1 medium sweet potato, peeled and diced
1/2 cup cooked chickpeas (canned is fine, just drain and rinse)
1/4 red onion, finely chopped
1/2 bell pepper, diced
2 large handfuls of spinach
1 clove garlic, minced
1/2 tsp smoked paprika
Salt and pepper to taste
Olive oil for cooking

Heat oil in a large skillet over medium. Add the sweet potatoes, stirring occasionally til they start to soften about 5 minutes.
Stir in the veggies, chickpeas and spices. Cook an additional 5-7 minutes until the sweet potatoes are tender and everything is slightly caramelized.
Add the spinach to the skillet, stirring until wilted.
If using eggs, make small wells in the hash and crack an egg
into each well. Cover & cook until the eggs are set.

7 Power Breakfasts for New Parents – Recipe Cards