According to this study, published by National Institute of Health, skipping breakfast may result in increased BMI. When you skip your breakfast, you may end up consuming more energy during the day, which in turn cause obesity and other health issues. Time and again, it has been said that breakfast is probably the most essential and important meal of the day. But unfortunately, there are many who end up skipping breakfast due to lack of time, or for other reasons like no cooking knowledge. If you are unsure about what to cook for the breakfast today, then here’s the post you should not be missing. Because today in this post, I am going to share with you the list of 33 healthy breakfast ideas which can be prepared easily and quickly.
After the darkness of the night, comes the refreshing morning. A new morning means a new day, which in turn gives the feeling of a fresh start. There is no denying of the fact that the breakfast is the most important meal of the day. It acts as the fuel that charges you up and keeps you going for the rest of the day. What better way to start the new day with fresh and healthy breakfast that can help you stay energetic throughout the day? Come; let me share with you the list of my most favorite and easy to prepare healthy breakfast ideas that will help you to kick-start your day perfectly.
In today’s hectic lifestyle, due to lack of time, we simply forget to pay attention to the breakfast and we end-up grabbing anything that comes handy to relieve the hunger fast. Often in hurry of going to school, college or office, many even skip their breakfast. Well let me tell you that this is quite dangerous. Believe it or not, but a good breakfast can make or break your day. It is not just about stuffing your body, but eating mindfully to provide your body with all the essential nutrients. Most people do not usually realize the importance of this meal, but make it a daily habit and you will feel the difference.
Science says, eating breakfast is seriously important
After the night long hibernation mode that the body stays in, your morning meal is like a launch button that supplies energy to your system and keeps you pepped up for the day ahead. It provides the body and brain with fuel after an overnight fast – that is where its name originates, breaking the fast! Without breakfast, you are effectively running on empty, like trying to start the car without petrol. Nutritionists’ advise that breakfast should be eaten within two hours of waking. It is good for waistline too, research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you are more likely to reach for high sugar and fatty snacks mid-morning.
Eating proper breakfast has long-term health benefits as well. Recent research out of Harvard suggests people who skip breakfast are far more likely to have a heart attack or die from heart disease. Healthy breakfast reduces the risk of having diabetes and high blood pressure. “The U.S. Department of Agriculture” adds that kids who eat healthy breakfast recipes are more likely to behave better in school, earn higher test scores for math and reading, pay attention, problem solve and be less likely to become overweight than kids who skip the meal.
So, now that you have known the consequences of skipping breakfast, please do keep yourself and your family healthy. In case you are bored with the usual breakfast foods, have a look at the below mentioned healthy breakfast ideas that will help you stay healthy and energetic all day.
33 Healthy breakfast Ideas to kick-start your day
Gone are the days where the breakfast included only bacon, eggs, pancakes, or sausages. In the recent past, there has been a sudden surge in the healthy breakfast options. However, making healthy breakfast choices is not always as straightforward as it seems. Breakfast cereals are often loaded with sugar, “over-healthy” nutrition or protein bars that can have more calories and icky ingredients than your average candy bar, and most “breakfast sandwiches,” whether fast food or store-bought, are processed and loaded with unhealthy cooking oils, added sugars and preservatives.
According to this study, an ideal breakfast should be high in protein. And today I am sharing with you the list of 33 different healthy breakfast ideas which require very little effort and time. Kick start your day with any of the following breakfast ideas.
Excited? Let’s check them out.
Forget the usual boiled eggs and try out the poached eggs. Perfect poached eggs are a real joy, and easier than you think to get right. You can add curried tomato sauce on it to add to the flavor. Eggs are the great source of protein and that makes it appear in my perfect breakfast ideas list.
Love having desserts for breakfast? Well here is the one especially for you then. Simply bake a berry blend in the oven, sprinkle with dark chocolate shavings, and add a cup of milk. This is the perfect fruit bowl to have in the morning.
You might think that salads are not appropriate for breakfast. But try out this yummy breakfast salad which I am sure will not let you down. This recipe contains chicken sausages, lettuce, eggs, tomatoes and gorgeous honey mustard dressing.
Greek yogurt pancakes
The perfect hybrid of flapjacks and crepes, these protein-packed pancakes are low in calories and fat. The blueberry-peach sauce is made without any added sugar, relying for sweetness on the natural sugars from the fruit and pineapple juice.
Coconut buckwheat granola
Change up the classic oat and nut combo with coconut flakes and starchy buckwheat groats. Look for pale-green groats; the toasted, dark-brown buckwheat can have a bitter flavor. You can also skip the buckwheat and add another 1/2 cup rolled oats.
Peanut butter and banana smoothie
Smoothies are my all time favorite snack. Try out this version of smoothie. Just blend frozen bananas, peanut butter, soy milk, yogurt, honey, and a few ice cubes. Keep it in a tight- sealing container. For an extra protein boost, you can also add chocolate or vanilla.
Egg, bean and cheese burrito
This recipe is good for all the expecting mothers. If you are struggling to get enough vegetables during the day, try starting your day with a whole serving. This burrito is also a protein powerhouse. The eggs, beans and cheese will help you get the 25 additional grams of daily protein your body now need. To prepare, spoon two scrambled eggs, two tablespoons of cooked beans (canned are fine), two tablespoons of grated hard cheese like cheddar, and a medium chopped tomato on a wholegrain tortilla. Season it with salt, pepper, and roll up, folding in the top and bottom edges.
Pumpkin chocolate oatmeal
For the veggies, this is an ideal breakfast. This superfood has a healthy amount of nutrients especially fiber. Pair the pumpkin with oats, chia seeds, cocoa, and almond milk for a quick and easy breakfast.
Scramble eggs with green pepper and red onion, and fold into whole-wheat tortilla with cheese and salsa. This breakfast recipe will help you maximize weight loss and maintain muscle mass.
Waffled blueberry French toast
By preparing French toast in a waffle iron, you skip the usual step of frying in butter. Whole-wheat bread and a homemade blueberry topping make the breakfast extra-nutritious. The meal is ready in 25 minutes, even with a carrot-ginger smoothie on the side.
Sweetened brown rice
Consider it a takeoff on prepared cereal. Brown rice is full of energy-providing B vitamins, as well as a great source of filling fiber. Cook the rice the night before, then in the morning, put it in a bowl with a spoonful of honey, a handful of raisins, a cut-up apple, a splash of low-fat milk, and a sprinkle of cinnamon for a unique yet delicious treat. Don’t like rice? Try any of the cooking grains: barley, rye, red wheat, oats, buckwheat, quinoa, or millet.
Well this is a very common breakfast that most of us eat. However, just to add to the variety, try out by adding arugula with olive oil and lemon juice before frying the eggs. Add a dash of salt and pepper. Make a whole-wheat toast layered with cheese. Place the egg on top of it and then wrap it in foil. Hence, the traditional egg sandwich is given a all new look and taste.
Well this is probably the best muffin who can have devoid the sugar. Just blend the eggs with spinach, bacon and cheese. Put the mixture into muffin tins. Let it bake for around 15-20 minutes and you are ready to enjoy your breakfast. Go try out this recipe at your earliest.
Egg chicken omelet with sautéed mushrooms
Since eggs omelets are a favorite as far as breakfast is concerned, try out this simple and yummier variety of omelet and boost the protein content in your body. An omelet made with egg whites, chunks of chicken and the goodness of mushrooms gives an ideal start to the day.
This is a quick, easy and healthy breakfast that will keep you satisfied until lunch. With eggs and green vegetables such as broccoli, spinach and courgettes the recipes turns healthier.
Put all the grated, chopped and shredded vegetables into a bowl. Crumble in all the cheese; add the garlic, herbs, lemon zest and a good pinch of salt and pepper and mix. Now crack in the eggs and mix well.
Set a large frying pan on a medium heat and add a generous glug of olive oil. Once the oil is hot, carefully lower in tablespoons of the mixture and fatten them out to form little patties. Fry for 2-3 minutes, then carefully flip and fry on the other side for two more minutes, until the egg is cooked. Keep warm in a low oven until you are ready to eat.
Since we are talking about the varieties of healthy breakfast options, here is another healthy variety of muffin. All you need is wheat bran cereal, whole-wheat flour, low fat milk and brown sugar for the batter. Most importantly, it substitutes the fat with freshly made applesauce.
Banana oat bread
Breads are one of the staple breakfast items. But the normal breads contain refined flour which is high on carbs and is not that nutritious. Therefore, try out this healthier version of bread that is the banana oat bread, which is both healthy and tasty.
Ragi wheat bread
This is another variety of bread for the bread lovers. Try making this bread with ragi, jaggery, whole-wheat flour, yogurt and spinach. This is one of the healthiest versions of bread.
Prepare the oatmeal the way you prepare with milk or water and then add a pinch of salt and pepper. Then top it up with a poached egg and then add on a little cheese to add on to the flavor. This recipe will add a new twist to the traditional oatmeal.
Home fries with sausage
Take some Naturals chicken and sage breakfast sausage. Heat the chicken sausage. Then take 1 cooked, cubed sweet potato, half cup of chopped kale, 2 teaspoon of olive oil and some crushed red pepper flakes. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes.
Cheese tomato sandwich
Take whole grain bread and put 1 tablespoon of cheese on each slice of the bread. Sprinkle basil, salt and freshly cracked pepper on it. Take fresh tomatoes blotted with paper towel to remove the excess liquid and add on the bread. This sandwich is both tasty as well as healthy.
Heat olive oil in a sauté pan, then add soft, crumbled tofu and chopped vegetables like red bell pepper, mushrooms and spinach. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin and top with cheese and oregano. This is an ideal vegetarian breakfast recipe.
Pancakes are also a favourite breakfast food. Just try out this wholesome meal consists of pancakes made with whole-wheat flour, milk, yogurt and spinach with a mushroom and cheese filling.
Tomato and basil omelet
This is probably the easiest breakfast you can ever have. The classic combination of tomato and basil makes this simple omelet really sing.
Chicken butternut squash
Butternut squash for breakfast? You will love it in this chicken mash-up. It is flavored with coconut cream, hazelnuts and fresh orange juice for a truly unique breakfast. Use any type of winter squash or even sweet potatoes in a pinch.
Baked eggs brunch
It’s time to crack one open. Breakfast is incomplete without delicious eggs, which is why you should try this delicious recipe of baked eggs. This low-calorie breakfast with sundried tomatoes, spinach, leeks and cheese is the perfect way to start your day.
The comforting aroma of spicy cinnamon and nutmeg sprinkled between layers of homemade pastry dough could bring even the deepest sleepers scurrying to the breakfast table. So this becomes one of the ideal breakfast recipes.
Chocolate cherry waffles
Spread around 1 tablespoon of chocolate almond butter on whole grain waffles. Then top it up with fresh cherries. Try out this in your breakfast and enjoy the chocolaty taste.
Egg avocado toast
Take 2 lightly toasted slices of whole grain bread with smashed avocado. Then add salt and pepper to it. Layer it with eggs. You can also cook the yolks a bit more to make the whole thing in to a sandwich. This protein rich breakfast is ideal to start a day.
Smoked salmon toast
In order to make this recipe all you need is 1 slice of toasted whole-wheat bread,1 tablespoon of cream cheese, smoked salmon, 1 thick onion slice and 1 tablespoon of chives. Spread cream cheese on toast, and top it with salmon, onion, and chives. Your dish is ready to eat.
Silky masala eggs
Jazz up your scrambled eggs with a hit of fragrant spices and fresh herbs. Served up with warm whole meal chapatis, you can wrap, roll or fold your way to a nutritious, flavor-packed brekky in next to no time. It is a great way to keep that mid-morning hunger at bay until lunch.
Mocha protein shake
This healthy breakfast recipe was basically designed for those days when you need both breakfast and coffee quickly but only have enough time (and hands) for one item. The ingredients needed are chocolate protein powder, vanilla protein powder, brewed cold coffee, almond milk and ice. Add all these ingredients into a blender and blend on high until desired consistency is reached. If smoothie is too thick or thin for your liking, adjust ice or almond milk to taste. This is a tasty way to get your protein and coffee simultaneously.
Banana blueberry porridge
Put porridge oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes and stir every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana. Try out this recipe. I am sure you will love it.
Over to you
We all know about the importance of having a healthy and tasty breakfast every day. But still, sometime we get really confused about what to cook or what to have in the breakfast. And if you are a homemaker, I am sure you would agree that many times you run out of ideas and want to try something new for the breakfast, which is easy to prepare and healthy for your family.
I am a morning person and I never think of skipping my breakfast. Today I have shared some of the best and easy to prepare healthy breakfast ideas with you. Not only are these some of my favorite healthy breakfast recipes to whip up in the morning, but they are all as delicious as they are good for you, too. These recipes are so great, that I will not fault you for wanting to eat them for lunch and dinner, too. So go try out some of these easy to prepare healthy breakfast ideas that we have discussed above. I am sure it’ll help you make an excellent day.
And do not forget to tell me which recipe you liked the most.
Till then, eat healthy and stay happy.
Last but not the least, if you have any healthy breakfast ideas, feel free to share with us and we will be happy to add to this list.
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.