10 Fast Healthy Breakfast Ideas
Healthy Breakfast Ideas
A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health.
For many busy families, breakfast is rushed and on-the-go as kids and parents gobble up whatever’s on-hand as they try to get to school and work on time. This sometimes results in breakfast being skipped entirely, which makes for grumbling tummies and wandering minds long before lunchtime.
We want to share some great tips about healthy breakfast ideas for kids and the entire family. We hope this post will spark some ideas for healthy breakfast recipes and breakfast meals that are easy enough to make yet fulfilling at the same time. We encourage you to live a healthy lifestyle every day and want to show you how easy it is.
When thinking about what to serve your kids for breakfast, consider these nutrient-rich items from the following three food groups:
- Whole grains, such as whole-wheat bagels, whole-grain cereals, whole-wheat tortillas, oatmeal, and whole-grain toast
- Protein, such as eggs, meat and poultry, tofu, beans, nuts, and fish
- Fruit, such as berries, melons, apples, and bananas (any fruit is great, including frozen)
Benefits of a healthy breakfast
Breakfast gives you a chance to start each day with a healthy and nutritious meal.
Adults who regularly eat a healthy breakfast are more likely to:
- Eat more vitamins and minerals
- Control their weight
- Control their blood sugar levels
- Perform better at school and work
Children who regularly eat a healthy breakfast are more likely to:
- Meet daily nutrient requirements
- Be at a healthy body weight
- Be able to concentrate
- Miss fewer days of school
Basics of a heatlhy breakfast
What exactly counts as a healthy breakfast? Here is the core of a healthy breakfast:
- Whole grains. Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles
- Lean protein. Examples include eggs, lean meat, legumes, and nuts
- Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses
- Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies
Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat. A combination that packs health benefits and helps you feel full for hours.
Find options from these core groups that suit your tastes and preferences. And try to choose food from at least three of these four food groups to round out a healthy breakfast.
10 heatlhy breakfast ideas
Many of these quick breakfasts can be made in minutes the night before to save time in the morning.
Try these healthy recipe combinations and make more of your own to create nutritious breakfast options that are delicious and fast.
01. Egg Burrito
Egg burrito (scrambled eggs and cheese wrapped up in a tortilla shell that can be customized with just about anything, from chunks of sweet potato and avocado to shredded chicken) with fruit on the side
02. Fresh Fruits
Fruit kebabs and yogurt
03. Greek Yogurt
Greek yogurt with nuts, granola, and berries
04. Trail Mix
Homemade trail mix
Quesadilla with beans and cheese
Raisin bread with cottage or ricotta cheese
Waffles with nut butter
09. Bagle or Toast
Whole-wheat bagel or toast with nut butter and bananas
10. English Muffins
Whole-wheat English muffins with turkey and cheese with fruit and yogurt
quick and flexible breakfast options
A healthy breakfast does not always have to be a traditional breakfast menu.
Healthy recipes for breakfast can include:
- Cooked oatmeal topped with almonds or dried cranberries
- A whole-wheat pita stuffed with hard-boiled egg and a vegetable such as spinach
- A whole-wheat tortilla filled with vegetables, salsa, and low-fat shredded cheese
- A smoothie of fruits, plain yogurt, and a spoonful of wheat germ
- A whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber, and sweet peppers
- French toast made with whole-wheat bread, eggs whites or an egg substitute, cinnamon, and vanilla
10 best foods to eat in the morning
Eggs are undeniably healthy and delicious. This classic breakfast choice is an excellent source of protein, and egg yolks contain some vitamin D. The American Heart Association states we only need 300 milligrams of cholesterol a day, and one egg offers more than 60% of this, so keep that in mind as you plan the rest of your meals.
2. Greek Yogurt
Even though any yogurt is a healthy breakfast option, Greek yogurt has more calcium and nearly twice as much protein as regular yogurt.
Greek yogurt is creamy, delicious, and nourishing. It is made by straining whey and other liquids from milk curds, which produces a creamier yogurt that is more concentrated on protein.
If you need something to leave you feeling full all morning, try this creamy option. Choose plain Greek yogurt to minimize the sugar content. As with oatmeal, you can add a hint of sweetness to real fruit.
Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral, and fiber content. Try this Pineapple Tropical Greek Yogurt Bowl recipe.
Tip: store in individual containers making it perfect for on-the-go.
Oatmeal is the best breakfast choice for cereal lovers. Not only is oatmeal rich in omega-3 fatty acids, potassium, and folate, but it also has beta-glucan, a cholesterol-lowering, and blood sugar-stabilizing fiber.
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
Although any whole grain is a healthy breakfast choice, steel-cut oats have more fiber than rolled oats. Instant variations may contain sugar, so sweetening homemade oatmeal with milk, honey, fruits, and nuts is a better option.
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Berries are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries, and blackberries.
They are lower in sugar than most fruits, yet higher in fiber.
In fact, raspberries, and blackberries each provide an impressive 8 grams of fiber per cup. What is more, one cup of berries contains only 50–85 calories depending on the type.
A good way to add berries to your breakfast is to eat them with Greek yogurt on oatmeal, or cottage cheese.
5. Chia Seeds
Chia seeds are extremely nutritious and one of the best sources of fiber around.
What is more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.
Nuts are tasty, satisfying and nutritious. They are a terrific addition to your breakfast, as they are filling and help prevent weight gain.
Topping Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.
7. Almond Butter
Almond butter is a delicious alternative to peanut butter for people with allergies or different preferences. At around 100 calories per tablespoon, almond butter has less saturated fat than PB and is high in protein and healthy monounsaturated fats.
8. Healthy Smoothie or Protein Shake
Another great way to start your day is with a protein shake or smoothie. Several types of protein powder can be used, including whey, egg, soy, and pea protein.
Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter, or seeds to provide fiber and antioxidants. Plus, it can be done in a matter of minutes making it one of our favorite on-the-go breakfast options. It is also a kid-approved breakfast option.
9. Cottage Cheese
Cottage cheese is a fantastic breakfast food.
It is high in protein, which increases metabolism, produces feelings of fullness, and decreases levels of hunger. In fact, cottage cheese has been shown to be as filling and satisfying as eggs.
One cup of cottage cheese provides an impressive 25 grams of protein.
Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.
10. Whole Wheat Bread
Whole wheat bread and other whole grains have higher amounts of fiber and other nutrients than white bread, so they make the best breakfast additions for people looking to carbs for the energy and fullness they provide.
Like oatmeal, avoid topping the bread with unhealthy add-ons. Additionally, look for loaves without a lot of added ingredients and preservatives.
Heatlhy breakfast tips for on the go
Try these tips for fitting in breakfast on a tight schedule:
- Cook ahead. Make breakfast the night before. Just reheat as necessary in the morning. Like this Chorizo Sausage and Caramelized Onion Mini Quiches recipe.
- Set the stage. Figure out what you will eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment, or pans. They will be ready for use in the morning. Like this easy Pecan Pie Granola mix. Tip: this granola mix can be made the day before as well.
- Pack it up. Make a to-go breakfast the night before. In the morning, you can grab it and go.
Your morning meal does not have to mean loading up on sugar and fats, and it does not have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself and your kids up for healthier eating all day long.
Practice a healthy eating lifestyle to encourage your kids to grow as healthy kids and healthier you.
We hope you enjoy yourself today and keep checking back for ongoing tips, guides and great shopping!