We should start every day with a healthy breakfast. Everybody knows that, but often we’re too busy in the morning to prepare a healthy meal. That’s why we have made a list of easy healthy breakfast ideas that can be prepared ahead and taken with you on the go. They are all tasty, most of them are no-cook and prepared in 5 minutes.
No cook – 1 min. prep
Instead of cooking oats in the morning, which can take about 10 minutes without waiting for them to cool down, have a bowl of creamy, soggy oats with your favorite fruit right out of the fridge. Check out how to make these refrigerator oatmeal jars which you can easily take with you to work. Combine oats, yogurt, and milk in a jar. Add some flavor with fruits and put in a fridge. This literally takes less than a minute to do. The ‘cooking’ here is done by the refrigerator during the night while the oats are soaked in yogurt and milk.
It’s especially great in summer when starting the morning with a chilled breakfast is really refreshing. I like this breakfast in the winter too, since it is so handy and easy to prepare. If you like a creamy, less crunchy texture of the oats grind them before soaking in a food processor for a minute or two until they get a flour-like texture. I found that children will eat the oatmeal easier this way too. The oats will give you the necessary fiber to feel full until lunch.
No cook – 3 min. prep
Smoothies can be a nutritious easy healthy breakfast full of vitamins, antioxidants, minerals, and protein. Just take care to measure out all the ingredients. Tossing ingredients into the blender without measuring can easily result in big portions with too much sugar, fat, and calories. You don’t want to transform a healthy smoothie into a calorie bomb.
Check out this healthy smoothie which is high in calcium, fiber, manganese, vitamin A, vitamin B6 and vitamin C. The amounts listed in the recipe are enough for three to four portions, so you can feed your whole family a healthy breakfast.
Try out this green peach chia seeds smoothie that will make you feel full and energized in the morning. The chia seeds in the recipe are going to make you feel full because chia seeds absorb up to 12 times their weight in liquid. Also, they are a great source of omega 3 fatty acids important for the health of your blood vessels, brain and heart.
No cook – 1 min. prep
Spreading low-fat cottage cheese on top of a whole wheat piece of bread is a great way to start your day. Cottage cheese is full of proteins and low in fat while the bread will give you the necessary fiber in the morning. Put one tablespoon of cheese on one thinly sliced piece of bread. It only lasts seconds to assemble this breakfast. Choose a quality wholewheat bread to make this breakfast even yummier. Take two medium sized pieces of bread for one meal.
Fruit salad with nuts
No-cook – 5 min. prep
A very healthy start in the morning is a fruit salad sprinkled with nuts. Choose fruits you like, slice and dice, and sprinkle with half a hand full of nuts. Fruit will give you a lot of vitamins, antioxidants, and fiber, just take care not to overdo it with the portions. Fruit is rich in sugar and you don’t want to overdose on it early in the morning. A fruit salad for breakfast should contain about two portions of fresh fruit – that’s about 300 grams or two small cups.
One portion of fruit salad can contain for example one medium apple, one small kiwi, a handful of strawberries and a handful of raspberries. Use less of the fruits with high sugar content like grapes, pineapple, mango, figs, banana and more of fruits with low sugar like apricots, avocado, plums, kiwi, papaya, blueberries, raspberries, strawberries, blueberries or sour apples like granny smith.
No cook – 3 min. prep
Yogurt parfait is a boosted version of the fruit salad breakfast since you’re adding granola and yogurt to the whole mix. It’s best t add low-fat greek yogurt and to choose a granola with little added sugar or make your own. Yogurt parfait is easy to assemble in a minute or two. Parfaits are very tasty, so take care not to overdo it with the portions – use a small glass or cup. Check out this recipe for a healthy yogurt breakfast parfait with blueberries & granola.
Cooking 20 minutes – 5 min. prep
This is the only recipe in the list that includes some cooking, but it yields 12 portions and can be frozen in individual portions for days ahead. When you want to use the frozen portions just take them out the night before and let them defrost in the fridge overnight. You can put them in the microwave for a few seconds in the morning if you like them warm. Eggs will make you feel full and give you the right energy boost in the morning. It is still an easy healthy breakfast although some cooking is involved.
This recipe by Show me the Yummy has only 50 calories per muffin. Choose to take up to 4 muffins for breakfast or combine one or two muffins with a piece o wholewheat bread and a glass of kefir or yogurt.
Breakfast salad with egg
No cook -5 min. prep
A bunch of vegetables and an egg are for sure a healthy start in the morning. You can simply chop your favorite vegetables and salad greens in one bowl, add one cooked egg and sprinkle with a simple dressing of olive oil, lemon juice, and salt. You can play with the flavor by adding different herbs like chives, parsley, basil,… For this to be quick in the morning prepare your vegetables and cooked eggs in advance. The best thing is that the portion here can be a bit bigger since vegetables fill you up with vitamins, antioxidants, and fiber but are low-cal.
Check out this version of a healthy breakfast salad with a fried egg.
No mayo tuna salad
No cook – 5 minutes
Tuna salad is a high source of protein and will leave you to feel full during the day. The traditional tuna salad is prepared with mayo which makes it an unhealthy treat. Take the mayo away and tuna salad can be a healthy meal in the morning with some omega-3 fatty acids. The creaminess of the mayo is achieved with avocado and greek yogurt. Eat tuna salad on a piece of wholewheat bread or with other veggies. Check out the recipe for this breakfast tuna salad without mayo.
No cook – 5 min. prep
For those who like spreads on their bread and won’t deny themselves Nutella for breakfast, can indulge in this cholesterol-free healthy version of Nutella. All you need is a food processor, hazelnuts, quality cocoa powder and a sweetener like maple syrup. If you don’t like maple syrup you can substitute it with honey thinned with apple juice to get the consistency of maple syrup. It’s quite high in calories and chunkier than Nutella but not less tasteful. I like the chunkier texture and the taste is very “chocolaty” if you use a quality cocoa. It is also very high in manganese since hazelnuts are the main ingredient. Indulge in this healthy Nutella for breakfast once in a while – the calories will be used during the day.
No cook – 3 minutes
This is made the same way as refrigerator oatmeal – the fridge is doing the cooking overnight. You just have to assemble the ingredients in a bowl or jar and let it sit in the fridge for at least two hours or even better overnight. You can try to soak chia seeds in yogurt and milk but you can try different kinds of milk like almond, coconut, …The seeds can take up a lot of liquid which gives you the pudding structure of the breakfast.
Chia seeds have recently become popular but they have been known for centuries for their amazing nutritious value. They are packed with fiber, protein, Omega-3 fatty acids and various micronutrients and are a superfood for our body and brain.
The coconut milk gives this coconut & chia seed pudding a rich flavor and an exotic feeling.
No cook -3 min. prep
Hummus on a wholewheat bagel can be a satisfying start in the morning. Just pick your favorite brand of hummus and spread 1-2 tablespoons on bread. You can top this off with avocado, cucumber, radishes, … You can even make your own hummus and store it in the fridge.
The main ingredient in hummus are chickpeas which are packed with proteins which can help you feel full and fight hunger cravings, so hummus is a good choice for breakfast if you want to lose weight.
Raw pink breakfast bowl
No cook – 5 min. prep
Try this tasty breakfast bowl of raw fruits and vegetables without any added sugar. Not only is it sugar-free but also gluten-free, grain-free, dairy-free, egg free, soy-free and vegan. The combination of apples and beets is not something you eat every day, but give it a chance, the taste may surprise you.
No-cook, allergy-friendly, grain-free breakfast porridge
No cook – 5 min. prep
A hot bowl of porridge can warm you up during the cold winter months, but many don’t have the time to cook porridge in the morning. That’s why this no-cook porridge recipe is great. Even more interesting is the fact that it’s made without any grains and still is very filling and tasty. An easy healthy breakfast that can be made in bigger batches and frozen for later use.
No cook – 10 min. prep
For all of you who like sweet breakfasts try these no-cook date squares. They are delicious and easy to make. It’s best to make them the day before to let them set before eating. Just take small portions since they are high in sugar from the dates. This shouldn’t be your everyday choice for breakfast but indulge yourself from time to time.
Cooking 5 min. – 10 min. prep
For the days when you don’t have time to sit down and have a million things to do in the morning before you leave the house this 5 ingredient granola bar recipe is the right thing. Just grab this finger food and eat on the go. Although it’s better to take your time and eat breakfast in peace it’s better to take these yummy granola bars than to skip breakfast altogether. It takes 15 minutes to prepare and cook these granola bars, that’s why it’s best to prepare them ahead and freeze them for when you really need them.
With these quick and healthy recipes, there’s no excuse to skip breakfast anymore. Which one makes your life easier?
Photo credit: Rachel Hathaway, oatmeal, Strawberry Lemon Smoothie, english muffins with cottage cheese, Fruit salad, yogurt parfait with granola and blueberries, Egg Muffins, Nutella Panini, Chia Seed Pudding, hummus, A recipe has no soul, A recipe has no soul, Grandpa’s Apples, Granola Landscape