No more excuses for not having a healthy breakfast! These super simple breakfasts can be made quickly and with bare bones equipment. They are nutrient dense, meaning they pack a big nutritional wallop for the calories they contain and all are designed to keep you full and going strong all morning! Most of them travel well and make great snacks as well.
1. Peanut Butter Fruit Dip- 1 TBSP Natural Peanut Butter (or your favorite nut butter) mixed with 1/4 cup plain yogurt and a pinch of cinnamon. Use as a spread on apple halves or use as a dip for fruit- its high in protein and healthy fats, and adding fruit adds fiber and vitamins and minerals.
2. High Protein Peaches- Cut a peach in half, add a scoop of cottage cheese to each half and enjoy! Sweet and salty, this combination makes a great breakfast thanks to its high protein and low calorie count. Melon or strawberries also make a great addition to cottage cheese.
3. Strawberry Yogurt Spread- Combine 1/4 cup sliced strawberries with 1/4 cup plain yogurt and a drizzle of honey. Healthier and higher in protein than regular jam, this spread goes great on whole wheat toast or over home made granola.
4. Egg Stuffed Avocado- Cut an avocado in half and remove the pit and carve out a little more of the avocado. Crack an egg into the cavity and bake in a 425F oven for about 20 minutes until the egg is cooked through and no longer runny, top with salsa or chopped chives and the carved out avocado flesh. In a hurry or without an oven? Poach an egg in the microwave and add it to the carved out avocado half, top with salsa, or chopped chive and enjoy! The combination of protein, healthy fats and fiber in this breakfast will keep you satisfied for hours- no mid-morning cravings here!
5. Breakfast Bento Box- Include a hardboiled egg (studies show that including eggs in your breakfast will keep you satisfied longer than a just bread or bagel based breakfast), mixed fruit salad (try berries, melon, kumquats or grapes), wheat toasts (try cutting them into fun shapes with cookie cutters) and a light cheese wedge. Calcium, protein, fiber, and just enough fat to fill you up, not to mention the various vitamins and minerals from the fruit.
6. Banana Breakfast Pop- Peel a banana and stick on a popsicle stick or skewer. Dip in Greek yogurt and freeze for 10 minutes or just until yogurt starts to harden. Remove from freezer, roll in crushed walnuts, flax seeds and granola and return to freezer. Grab this quick and easy breakfast and eat right from the fridge on warm summer mornings. Bonus- this omega-3 laden breakfast also makes a great dessert
7. Easy Oatmeal Variations- Up the health value of plain instant oatmeal by adding a spoonful of nut butter, ground flax seeds and sliced strawberries or peaches. Microwave all together or simply add boiling water and cover for a few minutes. The plain instant oatmeal packets are great for traveling- they don’t take up much room, only require hot water and have no added sugars. Adding fruit and nuts or nut butter adds flavor and nutrients without adding empty sugar calories
8. Avocado Breakfast Sandwich- Spread avocado on a slice of whole wheat bread, add a slice of tomato, chopped chives or green onions and add a microwave poached egg to a whole wheat roll
9. Hummus Breakfast Sandwich- Spread hummus on a whole wheat pita, add tomatoes, parsley, a drizzle of plain greek yogurt and a poached or microwave poached egg, wrap and go!
10. Quick & Easy Breakfast Burrito- Combine your favorite salsa, black beans, shredded carrots and a handful of chopped spinach in a bowl. Crack an egg and whisk it into the bowl with the other ingredients, microwave until egg is cooked, add to a whole wheat tortilla, roll up and enjoy a healthy breakfast burrito. Don’t want to us the microwave? No problem, mix together and pour onto a hot, nonstick pan and cook, stirring often, until egg is cooked through. Try adding avocado, green chilis, even sweet potato or grated zucchini to change up this easy, high protein, nutrient dense breakfast!
11. Overnight Oats- these are easy enough and adaptable enough to be made anywhere, anytime. Combine oats, quinoa, ground flax seed, and any other grains you have on hand, add some dried fruit and nuts (or top with fresh fruit in the morning!) and refrigerate overnight with milk of your choice (water or apple juice will also work, but water tends to be a bit flavorless, so be sure to add a topping or two). Top with fresh fruit, nut butter or yogurt.