Healthy Breakfast Options for Busy Mornings

Do you promise yourself to eat a healthy breakfast starting tomorrow and never do it?

Many people skip breakfast for not having time to prepare it, but they are very wrong as breakfast is considered the most important meal of the day. Breakfast replenishes energy after night and provides essential nutrients.

But it’s also important to have a healthy breakfast to keep you full throughout the day and help you balance the weight.

The good news is you don’t have to spend much time preparing a healthy breakfast! There are plenty of healthy breakfast options that are fast and easy to prepare. Continue reading to find out the best healthy breakfast options.

Oatmeal

Oats are a whole-grain food. They are one of the most common foods for breakfast and one of the best ones. Besides the fact that oats are very easy to prepare, they are very healthy. Oats are very nutritious, they are high in fiber, vitamins and antioxidants. Also, oats contain more protein and unsaturated fats than any other grains. They lower blood sugar and cholesterol levels and are a weight loss-friendly food. And these are just a few benefits of oats.

You can prepare oats in different ways. Oats groats, the most whole form of oats, may take a long time to cook. That’s why many people prefer rolled, crushed or steel-cut oats. One of the most common ways to eat oats is to prepare oatmeal, which is a type of porridge. The best thing about oatmeal is that you can add your favorite toppings to it. Though, remember not to add too much sugar.

Porridge

Porridge is another traditional healthy breakfast option. Some may mistake oatmeal as the only porridge, but in reality, porridge can be made from different grains like maize, buckwheat, quinoa, brown rice, etc. Porridge has a texture that is thicker than liquid, but not solid. For most people, porridge is associated with boring and tasteless food, but it can actually be a very delicious beginning of the day. Porridge doesn’t have a strong flavor and that’s what can make it exciting. You can add almost anything to it and get your favorite taste. Nuts, chocolate, cacao, sugar, fruits, dried fruits, you have endless options.

Besides, it will only take some minutes to prepare porridge and its ingredients can be found in any part of the world. Its nutritional value depends on the type of grains you’re using and the toppings. Each type of grain has its health benefits, but all grains are a great source of nutrients – fiber, B vitamins and minerals. Adding milk to porridge will increase its benefits.

So, choosing porridge as breakfast is one of the best decisions. If you don’t like its taste, don’t eat it every day. Once or twice a week can be enough.

Eggs

If oats and porridge may be tasteless for many people, fewer will hate eggs. Hard-boiled eggs or omelets are a classic breakfast that may seem too simple for gourmets. Though, there are plenty of recipes with eggs for true foodies. 

Eggs are full of healthy benefits, they maintain steady blood sugar and insulin levels. Eggs are an excellent option for those who aim to lose weight. One study has shown that men who ate eggs for breakfast felt more satisfied and consumed fewer calories during the day. Eggs are high in protein and many other nutrients.

Though eggs contain cholesterol, they don’t raise the cholesterol level in many people (they actually increase “good” HDL cholesterol and improve insulin sensitivity).

Smoothies

Smoothies are an excellent breakfast option, especially in summer. They will help you stay hydrated. The best thing about smoothies is that you can make them from your favorite fruits, berries or vegetables and add the toppings you like! So, everyone can find his/her favorite flavor. Besides, smoothies are very easy and fast to prepare.

Though made from fruits, smoothies make you feel full for a long time and keep you away from junk food. They contain lots of nutrients and vitamins. Besides, if you want to improve your skin and make it glowing, make a smoothie that contains mango or pumpkin both of which contain carotenoids. 

Also, note that juice can’t replace smoothies, as juice is often free from the pulp of the fruits, and during juice preparation, they lose their healthy properties. While smoothies, made from fresh ingredients, keep the healthy vitamins and minerals of fruits and thus are a better option.

Acai Bowls

Colorful and delicious, acai bowls are thick smoothie bowls with various toppings. They are made from South American berries – acai, which has many health benefits. Acai bowls have become very popular recently, and probably you’ve seen it all over your Insta feed. If you haven’t tried it yet, this is a perfect time.

Acai bowls are pretty easy to prepare, just like smoothies, so there is no need to buy ready acai bowls. Many chains or local food bars use berry powder instead of the whole fruit, the others may use artificial sugar or syrups to make it sweeter. So, it’s better to eat homemade acai bowls made from fresh fruits and healthy toppings. Just like with smoothies, you can add any topping you like – fruits, nuts, milk, chocolate, etc.

Besides being tasty, acai berries have many health benefits. They contain a huge amount of antioxidants, which help to get rid of toxins and pollution of your organism. Besides, acai berries are high in vitamin C, which is great for the skin and immune system.

Sandwiches

A sandwich can be as healthy as the ingredients you use to make it. So, a sandwich can be healthy, tasty and make you feel full during the whole day. You can choose any ingredient you like depending on your goals (healthy diet, weight loss) and go as creative as you wish. 

Some ingredients contain various nutrients and healthy elements, while others will only add empty calories. Mayonnaise, aioli-type condiments, and high-fat cuts of meat (bacon, salami) contain calories and saturated fat, which is not good for health. Cheese also contains calories and fat, but it also contains calcium and vitamin A. We’re not telling you to completely refuse using these ingredients, but the less you use them the healthier for you.

For a healthy sandwich, choose whole grain or whole wheat bread options, opt for those that contain more fiber. A traditional sandwich contains meat, which can be very beneficial for health, as meat is high in protein. Turkey, ham, roast beef, tuna are all good options, simply choose the type of meat that doesn’t contain saturated fats. If you’re skipping the meat, instead you can use almond or peanut butter, they both contain healthy fats and protein. Another healthy tip is to use greek yogurt instead of mayonnaise.

Also, you can replace the common types of cheese with less processed cheese like mozzarella and swiss. The rest depends on you, choose fresh and tasty vegetables, fruits and nuts to complete your healthy sandwich.

Toast

Toast can be a healthy breakfast if you add the right ingredients to it. The toast itself is low in protein, fat and nutrients, so you need to add food that has high nutritional value. It also depends on the type of toast that you’re eating. If you want it to be healthier, you should choose a whole wheat toast that is made from whole grain flour. It contains fiber, vitamins, minerals and phytochemicals, which aren’t present in white bread. You can also try different types of whole grain bread like rye or spelt.

Adding eggs, ham, and salmon will provide you with proteins and energy. If you add dairy products like milk cheese or yogurts, it will provide calcium and vitamins D and A along with protein. For a more full breakfast, you can also add some fruits.

You can go as creative as you want and add your favorite food. Just make sure whatever you choose is healthy and can provide you with the necessary amount of elements to maintain your energy throughout the day.

Pancakes

Pancakes aren’t considered a healthy breakfast, but if prepared in the right way, they can become one of the healthy options. Pancakes are also a very delicious breakfast and to make it healthier, you should follow several rules.

The first thing to pay attention to is the type of flour you’re using. Classic pancakes are made with white flour that is low in fiber and protein, which means that they won’t provide the necessary energy, but instead, you may get unwanted calories. 

So, next time when making a pancake, choose whole grain flour. It contains more fiber and will help you stabilize blood sugar and feel energized. Besides, it’s high in iron (which provides energizing properties and is good for the immune system) and calcium (for bones). Pancakes contain carbohydrates, which will help you stay energized during the day.

Another thing to pay attention to is the topping. Classic maple syrup contains too much sugar, so instead of it, try fresh fruits and berries. They will provide you with essential vitamins and won’t add empty calories, as maple syrup will.

Waffles

Waffles are very tasty and sweet, and probably the favorite food of many people. Though, classic waffles are not that healthy. Similar to pancakes, classic waffles are made from white flour which has few health benefits and simply adds empty calories. So, try to make waffles from whole wheat flour. It contains protein, fiber, vitamins and minerals. Don’t worry, you will still get light and fluffy waffles with whole wheat flour.

Then, choose the toppings wisely. Don’t use maple syrup, whipped cream or butter. Opt for fruits and berries. If you want to add something creamy, choose peanut butter or low-fat cheese.

Wraps

If you’re in a hurry, wraps will be the perfect breakfast on the go. Wraps are an easy-to-prepare option for a healthy breakfast. Wraps can include a lot of essential nutrients and vitamins, depending on the ingredients you use. Another amazing thing about wraps is that you can make them from your favorite food and have a healthy and delicious breakfast.

The only ingredient that is present in all wraps, is the tortilla. And instead of tortillas made from white flour, choose whole-grain tortillas. They can be made from rice flour, quinoa flour or any other flour. Choose any type you like, just make sure it’s made of whole grain.

Other ingredients depend on what each person likes. You can choose to add eggs, ham to provide protein, or instead, you can add spread like cream cheese or peanut butter (or any other nut butter). Additionally, you can add vegetables, fruits, nuts, anything you like. Just make sure you receive enough protein, fiber, carbohydrates and other essential elements.

Muffins

Muffins are another fast “grab and go” breakfast, which can also be healthy. Most muffins/cookies in stores are full of sugar and low in fiber, so if you want to eat healthy muffins or cookies, it’s better to cook them yourself. Spend some time and cook healthy muffins/cookies during the weekend or your spare time, and you will have a full healthy breakfast during the whole week. Besides, muffins are also a great breakfast for kids, they are sweet, tasty and healthy.

To prepare healthy muffins/cookies, you need ingredients that are rich in protein and fiber. For protein, you can use eggs, egg whites, oats, almond flour, for fiber – oats, flaxseed, coconut flour, and whole-wheat flour. To lower the sugar level, you can replace it with natural applesauce or mashed banana. Other ingredients depend on your taste, you can use fruits, berries, nuts, etc. To add some extra flavor you can use vanilla extract, cinnamon or pumpkin pie spice.

Granola

And the last option, that needs to be mentioned, is granola. Granola is considered a healthy breakfast cereal. Common granola is made of rolled oats, nuts and sugar or honey. Though, it can include other elements such as different types of grains, dried fruits, nuts, spices and other ingredients too. Its nutritional value depends on the ingredients, but most granola can be a good source of protein, fiber and different vitamins.

Granola, which contains dried fruits and sweeteners, is high in carbs and sugar, nut- and seed-based granola is high in protein, while whole-grain granola is high in fiber. Besides being healthy, granola is easy to store and keeps for a long time. 

Note that if you’re buying granola from stores, carefully read the ingredients. It can contain too much sugar and calories. Choose the one that doesn’t have artificial sweeteners and much sugar. Also, you can always make granola at home and use the ingredients that you like. Just make sure to add the right portions and remember that nuts and seeds are calorie-dense.

On Trend

Related Posts

join the family

Subscribe to our mailing list and get a special surprise