Rise and shine with a Healthy Breakfast!

Awell-balanced breakfast often contains protein, fibre, and various nutrients. Try easy options like eggs, whole wheat bread with toppings, almonds, and smoothies if you’re seeking healthy breakfast ideas to make your morning meals wholesome and nutritious.

Breakfast That Didn’t Look So Good Before

1. Strawberry & Yogurt Parfait

A parfait is a breakfast or dessert that consists of several layers of yoghurt, whipped cream, and fruit. They’re usually served in a clear glass container to show off the layers. They can be made sweet enough to be called a dessert or made less sweet and enjoyed as a healthy breakfast. A crunchy ingredient, such as granola or almonds, is commonly included in a breakfast parfait.

Ingredients

1 cup sliced fresh strawberries

1 teaspoon sugar

½ cup nonfat plain Greek yogurt

¼ cup granola

Directions

1. In a small bowl combine strawberries and sugar and let aside for 5 minutes, or until the berries begin to release juice.
2. Layer yoghurt and strawberries with juice in a 2-cup container to make the parfait. Garnish with granola.

Cooking Tip: If you want them to be juicy, use chopped peaches, blackberries, and raspberries for the strawberries to enjoy the health benefits of these seasonal fruits.

2. Beans on Toast

This beans-on-toast healthy recipe might be your go-to breakfast option.

Ingredients

1 tablespoon unsalted butter

3 cups thinly sliced mushrooms

1 ½ tablespoons low-sodium sauce

2 teaspoons tomato paste

¾ teaspoon chilli powder

¼ teaspoon salt

1 can baked beans in tomato sauce

4 slices multigrain bread, toasted

1 tablespoon chopped fresh flat-leaf parsley

Directions

1. In a large pan over medium-high heat, melt the butter. Cook, stirring occasionally, until the mushrooms soften, about 5 minutes.
2. Reduce heat to medium; toss in tomato paste, chilli powder, and salt until thoroughly mixed. Cook, stirring for 5 minutes, or until the liquid has evaporated and the mushrooms are golden brown.
3. Reduce heat to low and add beans and stir occasionally, for 3 to 5 minutes, or until fully cooked.
4. Sprinkle with parsley after spooning 1/2 cup of the bean mixture onto each slice of bread.

Cooking Tip: Sop up the sauce with the multigrain bread. Serve with a fried or scrambled egg on the side.

3. Baked Banana-Nut Oatmeal Cups

Traditional muffin recipes generally include twice as much sugar, making them more like a dessert than a healthy breakfast or snack option reducing its health benefits. However, these diabetic-friendly and tasty muesli cups may be enjoyed with a glass of milk for breakfast by you or your child.

Ingredients

3 cups rolled oats

1 ½ cups low-fat milk

2 ripe bananas, mashed (about 3/4 cup)

⅓ cup packed brown sugar

2 large eggs, lightly beaten

1 teaspoon baking powder

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

½ teaspoon salt

½ cup toasted chopped pecans

Directions

1. Preheat the oven to 375 degrees Fahrenheit. Coat a muffin pan with nonstick cooking spray.
2. In a large mixing bowl, combine oats, milk, bananas, brown sugar, eggs, baking powder, cinnamon, vanilla, and salt. Fold in the pecans. Divide the mixture (approximately 1/3 cup each) among the muffin cups.
3. Bake for 25 minutes, or until a toothpick inserted into the centre comes out clean. Allow to cool in the pan for 10 minutes before turning out onto a wire rack. Warm or at room temperature, serve.

Cooking Tip: If you want some extra crunch but aren’t allergic to nuts, pumpkin seeds or sunflower seeds are a fantastic option. There is no need to cut them; simply add them to the batter to enjoy this healthy recipe.

People with celiac disease or gluten sensitivity should only eat oats labelled “gluten-free,” as oats can often be cross-contaminated with wheat and barley.

4. Peanut Butter Protein Overnight Oats

Powdered peanut butter is a cupboard essential that adds a burst of vegan protein to muesli and smoothies. To meal-prep meals for the week or to have a healthy breakfast ready for the entire family, double or triple this healthy recipe.

Ingredients

½ cup soymilk or other plant-based milk

½ cup old-fashioned rolled oats (see Tip)

1 tablespoon pure maple syrup

1 tablespoon chia seeds

1 tablespoon powdered peanut butter

Pinch of salt

½ medium banana, sliced, or 1/2 cup berries

Directions

1. In a 2-cup mason jar, combine soymilk (or alternative milk), oats, syrup, chia seeds, powdered or normal peanut butter, and salt. Refrigerate for at least 24 hours.
2. Serve with banana or berries on top.

Cooking Tip: To gain maximum health benefits from this morning meal people with celiac disease or gluten sensitivity should only eat oats labelled “gluten-free,” as oats are frequently cross-contaminated with wheat and barley.

5. Pineapple Green Smoothie

This creamy Greek yoghurt, spinach, and pineapple smoothie is made with ripe bananas. Chia seeds provide health benefits like omega-3 fats, fibre, and a small amount of protein for an added nutritional boost.

Ingredients

½ cup unsweetened almond milk

⅓ cup nonfat plain Greek yoghurt

1 cup baby spinach

1 cup frozen banana slices (about 1 medium banana)

½ cup frozen pineapple chunks

1 tablespoon chia seeds

1–2 teaspoons pure maple syrup or honey (optional)

Directions

1. In a blender, combine almond milk and yoghurt, then add spinach, banana, pineapple, chia seeds, and sweetener (if using); mix until smooth.

Cooking Tip: You may (or may not) wish to sweeten your smoothie. Because the sweetness of bananas and pineapple might vary, we recommend keeping the extra sugar optional to get maximum health benefits and adding it only once if you think your smoothie needs it. After all, it’s much easier to add sugar than it is to remove it!

6. Muesli with Raspberries

With this simple healthy recipe at your breakfast table, kick start your day with healthy grains, fibre, and protein.

Ingredients

⅓ cup muesli

1 cup raspberries

¾ cup low-fat milk

Directions

1. Serve with milk and raspberries on top of the muesli.

Cooking Tip: Select a simple, unsweetened plant-based milk. Flavourings and sweeteners have an impact on both health benefits and taste. Instead of raspberries, you might use chopped blueberries, apples, bananas, or other seasonal fruit.

7. Spinach & Egg Tacos

For a quick and healthy breakfast, mix hard-boiled eggs with spinach, cheese, and salsa. A creamy ingredient is provided by mashed avocado, while acidity is provided by a splash of lime juice.

Ingredients

¼ avocado

1 teaspoon lime juice

2 hard-boiled eggs, chopped

2 corn tortillas, warmed

1 cup chopped spinach

2 tablespoons shredded Cheddar cheese

2 tablespoons salsa dressing

Directions

1. Smash avocado in a small bowl with lime juice and salt. Mix in eggs. Divide the mixture between tortillas and top each with 1/2 cup spinach and 1 tablespoon each cheese and salsa.

Yummy In My Tummy

8. Egg-Avocado Bagel Sandwich

With only a few ingredients, you can make this delicious bagel breakfast sandwich in minutes. For a healthy breakfast with layers of taste, combine creamy avocado with crisp onions and sprouts.

Ingredients

1 tablespoon roasted garlic avocado-oil mayonnaise

1 everything bagel thin, toasted

1 slice of cheese

¼ avocado, sliced

2 tablespoons sprouts

1 large egg, fried (you can also scramble it, boil it, poach it or fold it into an omelette as per your choice)

2 tablespoons thinly sliced red onion

Directions

1. Spread mayonnaise on one thin half of a bagel. Cheese, avocado, sprouts, fried egg, and onion on top. Place the remaining bagel thin half on top.

Cooking Tip: When it comes to toppings, the more the better. Other vegetables that are packed with health benefits and might be good as an alternative are cucumber, lettuce, tomato, rocket and olives.

9. Spinach Omelet

This wonderful spinach omelette is another healthy recipe that is ready in 10 minutes and makes a filling breakfast. Protein is provided by eggs and cheese, while taste is enhanced by fresh dill.

Ingredients

2 large eggs

1 teaspoon extra-virgin olive oil

1 cup spinach

2 tablespoons shredded Cheddar cheese

1 teaspoon chopped fresh dill

Directions

1. In a small bowl, whisk together the eggs. In a small nonstick pan, heat the oil over medium-high heat, turning to coat the pan. Pour in the eggs and mix for 5 to 10 seconds using a rubber spatula. Then, turning the pan to allow the uncooked egg to fill up around the edges, push the cooked pieces at the outer edges into the middle. Cook until the bottom is gently browned and the centre is almost set approximately 1 minute total.
2. Remove the omelette from the heat and top with spinach and Cheddar. Fold the remaining half over the filling. Place the omelette on a platter and top with dill.

10. Blueberry-Oatmeal Cakes

This oatmeal-muffin-tin cake recipe is ideal for having a healthy recipe on hand during hectic weekdays. Make a batch on the weekend and store it in the freezer. Reheat the muesli cakes in the microwave for around 40 seconds for a quick and healthy breakfast.

Ingredients

2 ½ cups old-fashioned rolled oats

1 ½ cups low-fat milk

1 large egg, lightly beaten

⅓ cup pure maple syrup

2 tablespoons oil

1 teaspoon vanilla extract

1 teaspoon ground cinnamon

1 teaspoon baking powder

¼ teaspoon salt

¾ cup blueberries, fresh or frozen

Directions

1. In a large mixing bowl, combine oats and milk. Refrigerate for at least 8 hours and up to 12 hours, or until much of the liquid has been absorbed.
2. Preheat the oven to 375°F. Cooking spray a 12-cup nonstick muffin pan.
3. In a large mixing bowl, combine the soaked oats, egg, maple syrup, oil, vanilla, cinnamon, baking powder, and salt. Divide the mixture (approximately 1/4 cup each) among the muffin cups. 1 tablespoon blueberries on top of each.
4. Bake the oatmeal cakes for 25 to 30 minutes, or until they bounce back when touched. Allow it to cool for about 10 minutes in the pan. Remove with a paring knife after loosening. Serve hot.

Cooking Tip: People with celiac disease or gluten sensitivity should only eat oats branded “gluten-free,” as oats are frequently cross-contaminated with wheat and barley and can affect their overall health instead of providing any health benefits.

Takeaway

A healthy breakfast can help you have a good start to the day and may help you avoid snacking and weight gain.

Fibre, protein, healthy fats, vitamins, and minerals are the finest choices for filling you full and providing health benefits. Many delicious, healthful snacks and smoothies may also be prepared quickly in the morning. If you don’t have time for breakfast, certain items, such as fruit, are eaten on the go.