There’s no better way to start the day than with a delicious, healthy breakfast. No matter if you’re the type who’s hungry as soon as you wake up, or prefer to wait a little while before eating, it’s essential you break your fast with a nutritious meal that sets you up for the day ahead.
In our Western diet, we can tend to lean towards the simple carb-y side of things when it comes to quick and easy breakfasts (and let’s be honest, there’s something absolutely delicious about a thick slice of buttered white toast, or crunchy sweet muesli with milk). However, stabilising your blood sugar with the right mix of protein, fats and complex carbs will give you sustained pep throughout the day, instead of that pre-lunch crash that sees you reaching for yet another coffee or snack.
Luckily, healthy breakfast foods don’t have to be boring, or a drawn-out chore to make. We’ve rounded up some of our favourite quick, simple breakfast recipes that not only taste incredible but will leave you feeling ready to smash the day.
Smoothies are ridiculously easy to create (and make you feel like a pro when you whip up an especially delicious blend).
By choosing your ingredients wisely, smoothies can be a one of the best healthy breakfast ideas for weight loss, too, as they’re a nutritional powerhouse full of antioxidants, minerals, vitamins, and protein. By choosing wisely to add low sugar fruit, protein powder and greens, you can prepare a healthy and delectable breakfast in no time. Jazz them up with superfood powders, oats, seeds or nut butter to add fibre, good fats and antioxidants. For a super-creamy texture, freeze your banana or avocado chunks first–and pro tip: make some pre-packed smoothie bags and freeze over the weekend–then each morning all you have to do is pour into a blender, and whizz.
If you’re not a fan of drinking your breakfast, smoothie bowls are an equally healthy (and Instagrammable) way to start the day. Just add less liquid to your mixture (whizz in pulses, scraping down the sides of the blender) to give it the thickness of soft serve, top with sliced fruit, nuts and seeds, and watch those double-taps roll in.
Pudding for breakfast? Yes please! Chia seeds are so nutritious and one of the best fibre sources around. Their viscous fibre absorbs water, increasing the food volume through your digestive tract, keeping you full and satisfied as well as providing a delicious pudding-like texture.
The beauty of chia puddings is they’re easily customisable and suit endless flavour combinations. The base recipe is ¼ cup of chia seeds to one cup of liquid (almond or coconut milks work well), plus any other additions to taste–a drop of vanilla, maple syrup, diced fruit, nuts, cinnamon, or matcha; or why not mix in collagen or protein powder for an extra protein hit? Stir thoroughly (and maybe one more time in the first hour) and leave in the fridge. Make them the night before for the ultimate quick, healthy breakfast.
Oats are rich in both soluble and insoluble fiber which keeps you feeling fuller longer, provide important minerals, and are rich in antioxidants as well, making the humble oat one of the most powerful breakfast options around.
Oats are perfect for eating both warm (porridge with fruit, spices and/or nut butter… mmm) and cold–but if you’re eating them cold, soaking them prior makes them more easily digestible. The best way to do this is by making “overnight oats”–a combination of fruit, grains, raw rolled oats, milk and/or yoghurt. Use 4-5 tablespoons of oats, a tablespoon of chia seeds to bind it all nicely, some chopped fruit and nuts and enough liquid to cover it all. Stir well and leave in the fridge overnight. Make them the night before, or make a large batch on Sunday and portion them out for quick, healthy breakfasts throughout the week. Done!
Yoghurt is creamy, delicious and nutritious–and straining the curds and hence removing whey and other liquids means it can be easier on the tummy than other dairy, too. High in protein, certain types of Greek yoghurt are also good sources of probiotics, like acidophilus and bifidobacterium, which keep your gut healthy.
We love yoghurt served with antioxidant-rich berries, such as blueberries, raspberries, blackberries, and strawberries–lower in sugar compared to most fruits, yet high in fibre. Berries also have antioxidants called anthocyanins, which protect the heart and may have anti-ageing properties. Winning!
Pancakes make any Sunday morning better, but there’s no need for the high-carb, high-grain, sugary version. Ever heard of two-ingredient pancakes? If not, it probably sounds too good to be true–but trust us, it’s not.
Don’t believe it? Simply mash a ripe banana, add in two eggs, whisk, and cook in spoonful sizes for around 30 seconds on each side. If you prefer a more traditional, doughier texture, a scoop of vanilla protein powder can help. You may want to add a dash of salt, or cinnamon, or even stir in some berries before you cook. Otherwise, serve berries on top, along with a drizzle of maple syrup or a squeeze of lemon juice. Bliss.
Prefer a savoury start to your day? Eating eggs at breakfast enhances a feeling of fullness, lowers calorie intake in the next meal and maintains steady blood sugar and insulin levels. Egg yolks contain antioxidants lutein and zeaxanthin, plus choline which is important for brain and liver. They’re actually amazing.
The other fabulous thing about eggs is the multitude of ways to serve them. Poached, fried and scrambled are all well and good, but you’re not limited to enjoying eggs this way. Here are a few more inventive but simple breakfast recipes using eggs:
- Try baked egg inside tomatoes, where the flesh of tomatoes is mixed with eggs and baked inside the tomato along with capsicum and spinach. Sprinkle feta or other cheese on top before going into the oven.
- Nutty quinoa can be an unexpected but appealing addition to the breakfast table, too. For a morning meal, serve it with hot smoked salmon and a runny, golden fried egg.
- Omelettes can be filled with whatever ingredients take your fancy. While egg whites provide you with 18 amino acids, egg yolk is a great source of good fats. If you’re calorie-conscious, consider mixing whole eggs with egg whites for lower calories while still reaping the nutritional benefits.
- Stuck for a healthy breakfast for the kids? Cut a hole in a slice of bread with a cup, then on low-medium heat, drop the bread on your frypan, then crack an egg and drop it into the hole. The bread will keep it from escaping and create a cute little breakfast dish they’ll be happy to tuck into.
- Make a veggie-packed frittata on the weekend, and enjoy re-heated slices of it all week long as a healthy version of a breakfast casserole. Low in carbs, high in nutrients, and it even freezes well! Just lightly sauté your vegetable ingredients (or pre-boil if you’re using potato or sweet potato), plus any extras you wish such as mushroom, ham, or sausage (choose one that’s not too high in fat, like chicken or turkey), place them in a dish, cover with whisked eggs (no need for cream) and lightly sprinkle with grated cheese. Mini-frittatas are even easier to grab in the morning–just use a non-stick muffin tray, and you can line each “muffin” with a slice of turkey to create a “cup” for even better portability.
With so many healthy, simple breakfast recipes out there, there’s no need for your first meal of the day to be anything but something to look forward to, even if you’re in a rush. While these recipes are all simple to make, when feeding a crowd it can just be easier for someone to take it off your hands. Check out the breakfast ideas we have available, and get in touch to see if we can help.