In her Netflix series With Love, Meghan Markle opens up her kitchen and her heart, sharing intimate moments of family life with Prince Harry and their two children, Prince Archie, 6, and Princess Lilibet, 4.

One charming moment in episode three shows Meghan, 44, cooking alongside Queer Eye star Tan France as the pair whip up a plate of French toast. But it’s what she reveals about her kids’ breakfast habits that’s captured hearts — especially a sweet morning request from little Lilibet.

“I make hot breakfast most mornings for my kids and my husband — fried eggs, pancakes,” Meghan says, adding, “But I like to do surprise pancakes for the kids. I always put some ground flaxseed or some chia seeds in, and Lili will ask me, ‘Can I have my chia seeds? I want it to have freckles.’”

The Duchess also noted that her son, Archie, is just as tuned in to the aesthetics of his meals: “Archie will say, ‘Oh mama, that looks beautiful.’ I like the presentation for them — it takes a bit more time, but it’s worth it.”

Why Flaxseed and Chia Seeds Are a Clever Breakfast Addition

These tiny “freckles” Lilibet loves aren’t just cute — they’re a powerful addition to any meal. Ground flaxseed and chia seeds are known as nutritional powerhouses, packed with fiber, plant-based omega-3 fatty acids, protein, and antioxidants.

“Adding flaxseed or chia to pancakes is actually a simple but clever way to boost their nutritional value, especially for kids,” explains food consultant and former MasterChef contestant Renae Smith. “Both are considered superfoods for a reason. They help support digestion, promote fullness, and sneak in essential nutrients without altering the flavor.”

In the U.S., they’re also affordable — ground flaxseed can be found for around $3.86 at stores like Walmart, while chia seeds cost about $7.24. In the UK, Prince Harry could stock the pantry with either for just £1.80.

Smith adds: “If calling them ‘freckles’ gets kids excited about eating them, that’s even better.”