Most nutritionists agree that breakfast is the most important meal of the day, but the truth is that most people just aren’t eating the right foods – if they eat breakfast at all. Here are five breakfast ideas that are appetizing and easy to prepare either on the fly or the night before.
Baked Oatmeal Cups
If feeling satisfied is a problem for you throughout the day, then you’ll want to increase the amount of fiber you get at breakfast. Oatmeal is always a great choice, but eating a bowl for breakfast day after day gets boring. Baked oatmeal cups are simple, freezer-friendly, and perfect for grabbing on the way out the door on a busy morning.
Preheat your oven to 350 degrees, and line muffin tins with 16 paper cupcake liners. In the meantime, combine the following ingredients in a medium mixing bowl:
- 2 eggs
- ¼ cup canola oil
- 1 cup brown sugar (packed)
- ½ cup applesauce
- 1 ½ cups skim milk
- 2 tsp. vanilla
- ½ tsp. salt
- 1 tbsp. ground cinnamon
- 3 cups old fashioned rolled oats (not instant)
- 2 tsp baking powder
Blend all of the ingredients thoroughly, then put ¼ cup of the mixture into each of the 16 liners. Bake at 350 degrees for 25 to 30 minutes. For even tastier cups, add chopped strawberries, raspberries, blueberries, raisins, or even dark chocolate chips for a more decadent treat. Just push them into the oat mixture slightly before placing in the oven.
Mini Quiche to Go
A quiche is simply a baked, savory tart that is thickened primarily with eggs, so it’s one of the simplest healthy breakfast ideas out there. It’s perfect for bodybuilders since they need plenty of healthy fats and protein to get them through their workouts. They’re also savory and they smell great, which is enough to rev up your appetite in the mornings.
Preheat the oven to 350 degrees and coat a muffin tin with cooking spray. In the meantime, gather the following:
- Between 1 ½ and 2 cups of a mix of veggies (mushrooms, bell peppers, onions, and baby spinach are great)
- 8 eggs
- 2-4 cloves of garlic (depending on your preference)
- 2 tbsp. olive oil
- Salt and pepper to taste
Whisk the eggs into a large measuring cup; this will make it easier to transfer the ingredients to the muffin tins later. Set the eggs aside, add the olive oil to a skillet over medium heat, and allow it one to two minutes to heat up. Then, add in the peppers, onions, salt, and pepper and sauté until the peppers are just tender. Finally, add the spinach, garlic, and mushroom, then cook for two more minutes. Add the vegetables to the whisked eggs and pour the mixture evenly into 12 muffin cups. Bake for 15 minutes or until a toothpick comes out clean. These freeze well, too. Just thaw overnight, then microwave for 20-30 seconds to enjoy a hot, delicious breakfast.
Lowfat Protein Smoothie
If you’re really in a hurry, or if you’re one of those people who just can’t eat breakfast without feeling bloated and sleepy, you can get all of the nutrition you need for the first part of your day into a delicious and mouth-watering smoothie. It’s one of the best healthy breakfast ideas for folks who just can’t seem to find the time to sit down and enjoy a meal.
Gather all of the following ingredients:
- 1 cup fresh or frozen blueberries
- ½ cup fresh or frozen raspberries
- 1/3 cup sliced, cooked beets (organic canned works in a pinch)
- 1 container nonfat Greek yogurt
- ¼ cup orange juice
- 1 tsp. agave nectar (for extra sweetness)
This is quite possibly the simplest breakfast option on the list. Just toss all of the ingredients in a blender, blend them until smooth, and enjoy. You can take it with you out the door and enjoy it on your commute, too. The best part? You won’t even know the beets are there, but they contain powerful antioxidants, anti-inflammatory properties, and even support for detoxification.
If you’re a fan of peanut butter on toast (and who isn’t?) then this superfood version is for you. Just make your toast as usual and smooth on a couple tablespoons of your favorite nut butter. Then, kick up the nutrition by adding half a banana and a sprinkle of chia seeds, which are virtually tasteless but are packed with nutrition. In fact, if you aren’t much of a milk drinker, chia seeds should be a staple. They contain six times more calcium than milk serving-for-serving. The half banana contains potassium, which can help keep muscle cramps at bay, and nut butter contains heart-healthy fats and the protein you need to feel satisfied until your lunch break.
Toasted Avocado and Egg Breakfast Sandwich
There’s nothing more American than a breakfast sandwich, and when it tastes this good, it’s hard to pass up. It’s good for you, too, thanks to the healthy fats in both the egg and the avocado, the avocado is jam-packed with more than 20 vitamins and minerals on its own. To make this delicious and quick breakfast, gather the following:
- 2 slices of whole-grain bread
- ½ an avocado
- 1 egg
- 1 tsp olive oil
- Salt and pepper to taste
Place the bread in the toaster to achieve your desired doneness. In the meantime, heat the olive oil over medium heat, then add the egg. Cook the egg until the yolk is just done and is no longer runny. Smash the half avocado into a paste, and spread it on one of the pieces of toast. Add the egg, sprinkle with salt and pepper, and enjoy.
While chances are good that you’re probably busy in the mornings and breakfast is the last thing on your mind, these healthy breakfast ideas are sure to change the way you think about morning nutrition. You can make some the night before, and the others only take about five minutes to put together, but they’ll keep you feeling satisfied and provide you with nutrition that will help you start your day off right.