A good day starts with a healthy breakfast and knowing which foods your body needs to fuel itself is crucial. With that being said, we all know sometimes mornings can be hectic and you don’t always have enough time to consider what your eating. This doesn’t mean you should stop at McDonald’s on your way to work though! Fastfood will fill you for the moment, but it doesn’t have any of the good for you ingredients that your body needs when starting off the day so you will likely end up tired and hungry sooner. If you want some quick, easy, and healthy breakfast options that will leave you feeling full and energized throughout the morning, keep reading.
1. Overnight oats
Overnight oats are a super easy yet filling healthy breakfast option. There are a couple of great things about overnight oats. Firstly, you can meal prep them. Either prepare them the night before or make a couple at the beginning of the week and save them. Meal prepping is perfect for those always in a rush in the mornings. Overnight oats are also extremely customizable. Any variation of fruits, nuts, seeds, or sweeteners can be added to cater to your own preferences and cravings. This is the other reason why they’re such a great healthy breakfast option. Here’s what you need and how to make them!
- 1/3 to 1/2 cup liquid such as dairy milk, almond, cashew or coconut milk
- 1/3 to 1/2 cup old-fashioned rolled oats
- 1/3 to 1/2 cup yogurt (optional)
- 1 teaspoon chia seeds (optional but highly recommended)
- 1/2 banana, mashed, optional
- Sweetener (maple syrup, honey, agave, etc)
1. Add milk, oats, yogurt, chia seeds, banana, and sweetener to a jar or container and stir them up. Refrigerate overnight or for at least 5 hours.
2. In the morning, add additional liquid if you would like to change the consistency. Top with desired fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest, or vanilla extract.
There are so many different variations of overnight oats so it’s worth trying out different recipes. Some include banana bread overnight oats, blueberry muffin overnight oats, peanut butter and jelly, and strawberries and cream. Take a look a more here!
In my opinion, omelets are the best healthy breakfast choice. You can make an omelet using either all egg whites or scramble them, depending on what you want. This is again a very customizable breakfast. Additionally, you can add literally whatever toppings you want! My personal go-to is the classic ham and cheese but I also do really enjoy a spinach and egg whites omelet.
- 2 large eggs
- Kosher salt
- Freshly ground black pepper
- Pinch red pepper flakes
- 2 tbsp. butter
- 1/4 c. shredded cheddar
- 2 tbsp. freshly chopped chives
- Any of your desired toppings
- Beat the eggs in a bowl until no whites remain, then season with salt, pepper, and red pepper flakes.
- Melt butter over medium heat. Pour in eggs and slowly tilt the pan so that the eggs fully cover all of it. As eggs start to set, use a rubber spatula to drag cooked edges into the center of the pan. Tilt pan to let the uncooked egg fall to the edge of the pan.
- Once the bottom is set, but the top is still a little wet, sprinkle cheese, chives, and any extra toppings you want on one half of omelet. Fold one side onto another and slide omelet onto a plate.
If you are making an egg white omelet follow the same recipe just separate whites from yolks when you are cracking the eggs at the beginning!
3. Chia pudding
Chia pudding is somewhat of a strange concept, but I can assure you that it is worth the hype. Chia pudding is similar to overnight oats in the sense that you can prepare it beforehand. This preparation ensures that this healthy breakfast is also an efficient one. Additionally, chia pudding is also customizable (like overnight oats) because it’s really up to you to choose the toppings you want to add after you have made the base. Now I have tried the plain chia seed pudding and it is good, but I much prefer a chocolate chia pudding. This is the recipe you see below and the one you have to try! If chocolate isn’t your thing though, simply Google a recipe and you will come up with endless results to choose from!
- 1/4 cup cacao powder or unsweetened cocoa powder
- 3-5 Tbsp maple syrup
- 1/4-1/2 tsp ground cinnamon (optional but I think it makes it taste way better)
- 1 pinch sea salt
- 1/2 tsp vanilla extract
- 1 1/2 cups Almond Breeze Almondmilk Original Unsweetened (or light coconut milk for creamier texture!)
- 1/2 cup chia seeds
- Add cacao powder, maple syrup, ground cinnamon, salt, and vanilla to a bowl. Whisk to combine then add a little dairy-free milk at a time and whisk until paste forms. Add remaining dairy-free milk and whisk until smooth.
- Add chia seeds and whisk until combined. Cover and refrigerate overnight, or at least 3-5 hours.
- Serve chilled with desired toppings.
The longer you let the chia sit, the better it gets so I would honestly leave it in overnight, not just the 3/5 hours.
Oatmeal is definitely the classic healthy breakfast option. There are many different forms of oatmeal to choose from, but old fashioned oats are probably the healthiest for you and are the same ones used for overnight oats. Oatmeal is a great healthy breakfast choice because it leaves you feeling full and energized for a long time. Additionally, you can add so many different toppings to customize it to your own liking. This makes breakfast a little more fun.
- Old-fashioned oats/rolled oats
- Toppings of your choice – I recommend bananas, blueberries, almond butter, and maple syrup
- Stovetop – Bring 1 cup water (or nonfat or low-fat milk) and a pinch of salt (if desired) to a boil in a small saucepan. Stir in 1/2 cup oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes. Remove from the heat, cover, and let stand for 2 to 3 minutes.
- Microwave – Combine 1 cup water (or nonfat or low-fat milk), 1/2 cup oats, and a pinch of salt (if desired) in a 2-cup microwavable bowl. Microwave on High for 2 1/2 to 3 minutes. Stir before serving.
Adding a sweetener like maple syrup or agave will completely elevate the taste of the dish.
5. Smoothie bowl
Smoothie bowls are such a fun take on a healthy breakfast option! Though not necessarily the most time-efficient, smoothie bowls are a great way to get your fruit for the day and energy for the morning. The great thing about making smoothie bowls at home is that you know exactly what you’re putting into it. This ensures that there are no added sugars, something you find a lot of in to-go smoothie bowls, making it unhealthy. Additionally, if you are running late, simply ditch the bowl and fill up a to-go glass. This will effortlessly turn your smoothie bowl into a regular smoothie! Add whatever toppings you want and you’re ready to go! Here’s one of my favorite smoothie bowl recipes.
- Non-dairy milk of choice
- Frozen bananas
- Frozen mixed berries of choice
- Frozen avocado (optional – adds healthy fats and makes consistency creamier)
- Protein powder (optional)
- Topping of choice (chia seeds, granola, coconut chips, fruit slices, nut butter, agave, honey, etc.)
- Add frozen bananas, frozen mixed berries, and whatever else you want to a blender.
- Blend on low (this is key!)
- Add a little non-dairy milk and protein powder if you’d like.
- Blend some more, scraping down the sides until you have a soft-serve consistency
The addition of the protein powder will also leave you feeling full for longer.