Start your day right with these 10 easy and healthy breakfast recipes!
If you are tired of eating hard boiled eggs and sweet potato, check out these recipes we listed for you!
First there is nothing wrong with eating just eggs and sweet potato in the morning, if you enjoy it, good for you, keep doing that.
But if you want to change your mornings, try out some of these quick and easy breakfasts that are good for your health.
Second, if you are here just because you want to have healthier breakfast options, this is the perfect place for you.
Here is the list:
Table of Contents
- Avocado Toast with Egg
- Overnight Oats
- Banana Oatmeal Pancakes
- Yogurt Breakfast Bowl
- Breakfast Burrito
- Protein Smoothie
- Oatmeal Porridge
- Chia Pudding
- Frittata
- Banana Toast
Avocado Toast with Egg
Ingredients
- 1/2 small avocado
- 1/4 teaspoon ground pepper
- 1/8 teaspoon garlic powder
- 1 slide of whole-weat bread
- 1 large egg
- Extra-virgin olive oil
- Fresh lemon juice to taste
Instructions
Step 1
In a small bowl, combine avocado, lemon juice, pepper and garlic powder. Gently mash with the back of a fork.
Step 2
Toast the slice of bread.
Step 3
Fry your egg.
Step 4
Top toast bread with mashed avocado mixture and friend egg. Drizzle with olive oil and sprinkle over desired toppings, if you want.
Toppings ideas: scallions, spinach, red chilli flakes, sriracha etc.
Nutrition Facts
Per Serving: 271 calories; protein 11.5g; carbohydrates 18.1g; dietary fiber 5.4g; sugars 2g; fat 17.7g; saturated fat 3.5g; cholesterol 186mg; vitamin a iu 347.5IU; vitamin c 5mg; folate 77.5mcg; calcium 69.4mg; iron 2mg; magnesium 46.6mg; potassium 406.5mg; sodium 216.2mg.
Overnight Oats
Base Ingredients
- 1/2 cup rolled oats
- 1/2 cup milk, dairy or dairy-free
- 1/4 cup Greek yogurt, or dairy-free yogurt
- 1 tablespoon chia seeds
Instructions
Step 1
In a small bowl, combine avocado, lemon juice, pepper and garlic powder. Gently mash with the back of a In a small jar, stir together the oats, milk, yogurt, chia seeds.
Step 2
Place the jar in the fridge to let the oats soak for at least 2 hours, though overnight is best.
Step 3
The next morning, add your favorite toppings and enjoy! Alternatively, you can scoop the oats out into a bowl and add toppings from there.
Toppings ideas:
- Fresh fruit: Make the most of seasonal fruits, including blueberries, raspberries, strawberries, bananas, peaches, pears, and apples.
- Dried fruit: Raisins, cranberries, goji berries, and chopped dates lend a chewy texture and fruity flavors.
- Nuts and Seeds: Sliced almonds, chopped pecans or walnuts, hemp seeds, sunflower seeds, pepitas, and toasted sesame seeds add a subtle crunchy texture.
- Spices: Stir in cinnamon, nutmeg, turmeric, cardamom, or ginger to spice things up a bit!
- Protein Boost: Still want an even bigger protein serving? Feel free to add protein powder or peanut butter.
Nutrition Facts (base overnight oats)
Per Serving: 308 calories; protein: 12g; carbohydrates: 48g; dietary fiber: 8g; sugars: 14g; fat: 1g; saturated fat: 1g; cholesterol: 3mg; vitamin a: 8IU; vitamin c: 1mg; calcium:174mg; iron:3mg; potassium: 311mg; sodium: 104mg
Banana Oatmeal Pancakes
Ingredients
- 2 bananas
- 2 eggs
- 1/2 cup rolled oats
- 1/2 teaspoon baking powder
- pinch of cinamon to taste
- olive oil
- honey to serve (optional)
- fresh fruit of your choice to serve (optional)
Instructions
Step 1
Start by mashing the bananas.
Step 2
Then add the eggs, oats and a pinch of salt and cinnamon.
Step 3
Whisk everything together until smooth. (if you are lazy, just use a blender)
Step 4
Cook in a nonstick skillet in a little olive oil over medium heat for about 2 minutes, until set. You’ll want to make sure the heat isn’t too high so they don’t burn.
Step 5
ThFlip and cook for another 30 seconds on the second side.
Step 6
Serve with a drizzle of honey and fresh fruit of your choice.
Nutrition Facts
Per Serving: 245 calories; protein 9g; carbohydrates 41g; dietary fiber 5g; sugars 14g; fat 1g; saturated fat 1g; cholesterol 163mg; vitamin a iu 315IU; vitamin c 10.2mg; calcium 84mg; iron 1.9mg; potassium 657mg; sodium 65mg.
Yogurt Breakfast Bowl
Ingredients
- Yogurt(search for low fat, high protein yogurts with no added sugars)
- Bite-sized pieces of fruit (such as mango, pineapple, kiwi, pomegranate, cherries, strawberries, raspberries, blueberries, blackberries, or other fresh or frozen seasonal fruit)
- Nuts and Seeds (such as walnuts, pecans, pumpkin seeds (pepitas), hulled hemp seeds, and chia seeds, granola
- Additional toppings (such as toasted coconut flakes, chocolate chips, cinnamon)
- Sweetener to taste (such as honey or maple syrup)
Instructions (there is not much to say)
Step 1
Place the yogurt of your choice in a bowl.
Step 2
Top with fresh fruits, nuts, and granola, as desired.
Nutrition Facts
Per Serving: 227 calories; protein 16g; carbohydrates 33g; dietary fiber 2g; sugars 17g; fat 9g; saturated fat 0g; cholesterol 0mg; vitamin a iu 315IU; vitamin c 10.mg; calcium 150mg; iron 0.2mg; potassium 188mg; sodium 51mg.
Breakfast Burrito
Ingredients
- 1 ounce red potatoes, cubed
- 1 chicken sausage(about 85 grams)
- 1/2 cup diced yellow onion
- 1/2 cup diced red bell pepper
- 1/2 cups spinach, chopped
- 1 large eggs
- 1/8 teaspoon garlic powder
- 1/8 teaspoon onion powder
- Salt + Pepper to taste
- 1 large tortillas**
Optional Toppings
- Shredded cheese
- Salsa and/or hot sauce
- Fresh cilantro
- Guacamole or avocado slices
Instructions
Step 1
Cook the filling. Start by sautéing the potatoes until soft and then adding in the other filling ingredients to cook.
Step 2
Fill the tortillas**.** Once the veggies are tender, sausage is browned and eggs are cooked, fill each tortilla with about 1/4 of the filling mixture and any other toppings you prefer.
Step 3
Fold the tortillas. Fold one half of the burrito over the filling, then tuck in both sides as you roll. Be sure not to stuff them too full or you’ll have difficulty rolling them up.
Step 4
Sear the burritos. This step is optional, but highly recommended. Once the burrito is assembled, sear it on a pan for about 3 minutes on each side. It makes everything stay together better and it gets nice and toasty. So good! You could also pop it in an air fryer for about 5-8 minutes for the same results.
Nutrition Facts
Per Serving: 321 calories; protein 20g; carbohydrates 37.9g; dietary fiber 3.7g; sugars 4.8g; fat 11.4g; saturated fat 4.2g; cholesterol 230mg; vitamin a iu 4111IU; vitamin c 43.7.mg; calcium 262mg; iron 1.3mg; potassium 400mg; sodium 955mg.
Protein Smoothie
Ingredients
- 3/4 cups water(180 mL), or yogurt or milk of choice
- 1 scoop vanilla protein powder
- 1/2 cup strawberry(75 g), frozen
- ½ cup blueberry(50 g), frozen
- 1/4 cup raspberry(30 g), frozen
- ¼ cup blackberry(30 g), frozen
Instructions
Step 1
Put all ingredients into a blender and mix untill smooth.
Step 2
Enjoy!
Nutrition Facts
Per Serving: 291 calories; protein 21g; carbohydrates 35g; dietary fiber 6g; sugars 17; fat 1.5g; saturated fat 0.9g; cholesterol 6.7mg; vitamin a iu 130IU; vitamin c 67mg; calcium 48mg; iron 0.8mg; potassium 379mg; sodium 99mg.
Oatmeal Porridge
Ingredients
- 1/2cup rolled oats
- 2 cups water
- 2 bananas, sliced
- 1 pinch ground cinnamon
- honey to serve
- ½ cup cold milk (Optional)
Instructions
Step 1
In a saucepan, combine the oats, water. Bring it to boil, then reduce the heat to low, and simmer until the liquid has been absorbed, stirring frequently.
Step 2
Pour into a bowl, and top with a splasy of cold milk if you want.
Step 3
Add the bananas and cinnamon.
Nutrition Facts
Per Serving: 214 calories; protein 11g; carbohydrates 30g; dietary fiber 4g; sugars 0.3g; fat 5.8g; saturated fat 2.8g; cholesterol 17mg; vitamin a iu 433IU; vitamin c 0.1mg; calcium 88mg; iron 6mg; potassium 437mg; sodium 109mg.
Chia Pudding
Ingredients
- 1/8 cup chia seeds
- 1/2 cup almond milk (or milk of your choice)
- 2 teaspoons maple syrup, honey, or agave nectar
- 1 teaspoon pure vanilla extract (optional)
- sliced fresh fruit of your choice, granola, jam, nuts, or peanut butter for serving
Instructions
Step 1
To a mixing bowl add dairy free milk, chia seeds, honey (to taste), and vanilla. Whisk to combine.
Step 2
Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
Step 3
Enjoy as is, or layer with compote or fresh fruit!
Nutrition Facts
Per Serving: 164 calories; protein 3.3g; carbohydrates 12.4g; dietary fiber 6.9g; sugars 3.3g; fat 11g; saturated fat 5.3g; cholesterol 0mg; vitamin a iu 8.8IU; vitamin c 0.32mg; calcium 131mg; iron 3.9mg; potassium 93mg; sodium 10mg.
Frittata (serves 4)
Ingredients
- 2 ****tablespoons extra virgin olive oil
- 1/2 cup white button mushrooms, sliced
- 1 onion, thinly sliced
- Salt and freshly ground pepper
- 1 to 2 garlic cloves (to taste), minced
- 2 cups baby spinach, rinsed
- 6 eggs
- 1/4 cup grated Parmesan (optional)
- 1/4 cup(60ml) low-fat milk
Instructions
Step 1
With the rack in the middle position, preheat the oven to 180 °C (350 °F). Grease with olive oil 20-cm (8-inch) square baking dish. Set aside.
Step 2
In a large bowl, combine eggs and milk with a whisk. Add cheese. Season with salt and pepper. Place bowl aside.
Step 3
In a large nonstick skillet, brown onion and mushrooms in olive oil over medium heat. Season with salt and pepper. Add spinach and continue cooking for about 1 minute, stirring constantly.
Step 4
Pour mushroom mixture into egg mixture. Stir well and pour into baking dish. Bake the frittata for about 25 minutes or until lightly browned and puffed. Cut frittata into four squares and remove from dish with a spatula. Place on a plate and voila, it is ready to serve warm or cold.
Tip
Advance preparation: This will keep in the refrigerator for 3 days.
Nutrition Facts
Per Serving(4 servings): 143 calories; protein 10g; carbohydrates 4g; dietary fiber 1g; sugars 2g; fat 10g; saturated fat 2g; cholesterol 320mg; vitamin a iu 180IU; vitamin c 25.mg; calcium 48mg; iron 0.9mg; potassium 334mg; sodium 334mg.
To end the list, a quick and easy banana toast you can eat as breakfast or snack.
Banana Toast
Ingredients
- 2 slices sprouted whole grain (or gluten free bread)
- 1 tablespoon natural peanut butter
- 1 banana, sliced
- 1/2 tablespoon chia seeds (optional)
- Honey (optional)
- Cinnamon (optional)
Instructions
Step 1
Toast the bread slices. Then spread toast with peanut butter.
Step 2
Top with banana slices and sprinkle with chia seeds and cinnamon.
Nutrition Facts
Per Serving: 95 calories; protein 3g; carbohydrates 9g; dietary fiber 2g; sugars 1g; fat 8g; saturated fat 1g; cholesterol 1mg; vitamin a iu 1IU; vitamin c 0.1mg; calcium 20mg; iron 1mg; potassium 0.1mg; sodium 48mg.
