Healthy Breakfasts To Start Your Morning Off Right
Breakfast! It's the most important, and often most delicious, meal of the day. But so many of common breakfast items are high in calories, carbs, sugar, and plenty of other unhealthy ingredients. Needless to say, these meals may taste good at the time but they won't help power you through the day. For that, you'll need a healthy breakfast filled with the nutrients your body requires.
We know what you're thinking, "Yes, but healthy breakfasts don't taste good, require too much time to make, and can't be eaten when I'm in a rush." No need to fret — we've got you covered on all fronts. These healthy recipes are as flavorful as any breakfast you've had before, can be made in as little as seven minutes, and in some cases, can be prepped ahead of time and grabbed before you head out the door. From egg casserole to a smoothie in a bowl, these are the meals that will make you reconsider skipping breakfast.
Blueberry cinnamon overnight oats for a convenient and healthy breakfast
Overnight oats have become an incredibly popular breakfast meal, in large part due to their convenience, considering you can make them the night before and have breakfast ready in the morning without risking being late. But overnight oats can also be a very tasty yet healthy breakfast, as evidenced by this easy yet delicious recipe.
The tasty treat is chock full of vitamins and minerals, including vitamin B1, folate, zinc, iron, and copper. And did we mention these overnight oats are also quite tasty? The blueberries and cinnamon combine to provide all the flavor you need to add a bit of excitement to your morning, but that said, if you want some additional flavor and nutrients, you could also add chopped nuts, banana slices, chia seeds, or flax seeds.
Making this breakfast couldn't be simpler. All you need to do is stir together the ingredients in two jars, pop the lids on, and then let them sit in the refrigerator for at least six hours. When you wake up in the morning, like magic, your overnight oats are ready to go.
An egg casserole for a healthy breakfast throughout the week
Usually, when we're in a rush and need to grab a quick bite to eat, we're left with rather unhealthy choices. Not anymore. Like all great weekday breakfasts, this egg casserole recipe can be made ahead of time and be ready to go as soon as you wake up.
Whether you're making it as part of your weekly meal prep or cooking it to eat right away, the casserole takes less than an hour and requires just a few ingredients. Whisk together the eggs in a large bowl, and then add sautéed onion, tomatoes, spinach, feta, chives, salt, and pepper. Pour the mixture into a casserole dish and bake for 30 minutes. Simple as that. Leftovers will stay good for up to four days in the refrigerator.
Egg muffins are a healthy breakfast-to-go option
Muffins are an ever-popular breakfast item, particularly for those on the go. But with their high calorie and sugar levels, they're not ideal for healthy eaters. This egg muffin recipe, however, reverses that problem. Because the recipe requires eggs for the batter, these muffins have less calories and almost zero carbs, not to mention high amount of protein. If that wasn't enough to convince you to break out the muffin tray, know that the egg muffins consist of just eight ingredients (most of which are likely already in your kitchen) and can be prepped, cooked, and on your table in less than 20 minutes.
The recipe creates two different flavored egg muffins: tomato with cheddar cheese, and spinach with feta cheese. But recipe developer Maren Epstein encourages home chefs to experiment with the ingredients. "You could really put anything in an egg muffin," she says. "Get creative with different types of vegetables, cheese, and protein."
3-ingredient chia seed pudding is a healthy breakfast delight
You've probably heard chia seeds mentioned countless times and seen them in recipes left and right these days, but have you ever learned what exactly they are?
Chia seeds are seeds harvested from a plant called Salvia hispanica, a member of the mint family. These tiny specks have become increasingly popular over the years due to their high levels of complete proteins, antioxidants, and heart-healthy omega-3 fatty acids. The seeds are also very versatile and can be added to countless dishes, like this 3-ingredient chia seed pudding.
As the name implies, this recipe is exceedingly easy to complete. If you can put three ingredients into a bowl — chia seeds, milk, and honey — and mix them together, you're good to go. Finish the pudding with toppings of your choice. Good options include fresh fruit, nuts, cinnamon, and even some peanut butter.
This ice cream-like smoothie bowl is a fun yet healthy breakfast treat
What's better than a smoothie in a cup? A smoothie in a bowl, of course! This smoothie bowl has the consistency of ice cream and is just as tasty, even though it's made entirely of healthy ingredients. Speaking of ingredients, there are only four: frozen mango, frozen banana, oat or dairy milk, and blue spirulina. What's blue spirulina? We'll let recipe developer Maren Epstein explain. "Blue spirulina is a form of algae. It's tasteless but turns food into that amazing indigo color!" The ingredient is also rich in nutrients and antioxidants, and it can also lower bad cholesterol, Healthline reports. To make the smoothie, simply blend all the ingredients together until it forms the right consistency. Top with some granola if you like and enjoy!
Egg white oatmeal is a hearty and nutrition-packed breakfast go-to
When it comes to nutritious breakfast ingredients, it's hard to top oats. These grains are filled with protein, fiber, vitamins, and minerals, and they can reduce cholesterol levels and potentially improve blood sugar control. When you add egg whites to the mix, you pump up the dish's protein levels for an all-around nutritious meal, like with this egg white oatmeal.
Fortunately, this recipe can be whipped up in mere minutes. Begin by heating oats, milk, and water in a pot. After a few minutes of stirring, add the egg whites, and then lastly, some maple syrup. Not only do the egg whites provide much needed nutrients, they give the oatmeal a delicious creamy texture. Finish off your oatmeal with the toppings of your choice, like fresh fruit, nuts, chia seeds, and nut butter — possibilities are limitless!
Heart-healthy oatmeal cookies could be your next favorite breakfast treat
A cookie for breakfast? Let alone a healthy breakfast? Yes and yes. Let us explain. These heart-healthy oatmeal cookies are not your traditional oatmeal cookies. For starters, they're made entirely from plant-based foods, and the minimal amount of sweetness comes from natural ingredients (maple syrup and raisins). The cookies are also high in whole wheat flour, whole grains, and flaxseed meal, ingredients shown to lower cholesterol and regulate blood pressure.
But don't think all this healthy goodness comes at the expense of flavor. The walnuts in these oatmeal cookies provide a delectable nutty taste, while coconut oil leaves just a hint of coconut flavor. You'll never go back to your old oatmeal cookies again!