Food & Diet
6 Quick and Healthy Breakfast Recipes
It has been said before, and we will say it again: breakfast is the most important meal of the day. Having breakfast has been found to make children more alert at school, level out your blood sugar levels during the day and reduce sweet cravings—IF you eat a healthy and balanced breakfast, that is.
When it comes to weight loss, children who eat breakfast are found to be less likely to develop obesity later in life.
Breakfast is easier said than done though. Everybody is in such a huge hurry these days that most of the time, breakfast is drive-thru junk or a glass of OJ or coffee. Below are some of the easiest and healthiest breakfast recipes. These recipes will make breakfast so easy to grab and eat that you’ll never skip it ever again.
- EGG MUFFINS
The best thing about this recipe is that you can make it days ahead and it won’t spoil. This way you have a protein filled snack or breakfast anytime you need one. You make these mini-frittatas in muffin tins, making them the perfect carry around serving size. Since eggs go with pretty much everything, you can add any combination of meat (leftovers!), veggies and cheese but here is a yummy recipe from multiplydelicious.com:
- 2 mild chicken sausages, removed from casing
- ¼ cup red bell pepper, diced
- ¼ cup carrots, grated
- ½ cup fresh spinach, chopped
- 2-3 tsp. fresh basil, diced
- ½ tsp sea salt
- ¼ fresh ground pepper
- 10-12 eggs
Prep the vegetables, pre-heat the oven to 375°F and grease a 12-cup muffin pan. In a separate skillet, cook the sausage until it falls apart and turns into crumb sized pieces. In a bowl, whisk the eggs (with just a fork is fine), add salt and pepper to taste, and then the sausages and veggies. Use a measuring cup to fill out the muffin cups, making sure not to fill them to the rim, about 1/3 or ¼ cup per muffin cup is ideal. Bake the eggs for 20-25 minutes until they are set. Keep the egg muffins in a container and they will be good to eat for 3-4 days.
- CEREAL SUNDAE
A cereal sundae is a great way to introduce healthy eating to a child who is a picky eater. It’s basically still cereal and milk but with healthy swaps. This easy to-go recipe is from realsimple.com:
- ½ cup fiber-rich bran flakes
- 8 ounces of low fat yogurt (frozen yogurt, ice cream doesn’t count!)
- Add chopped nuts and fruit for a helping of essential oils, protein and anti-oxidants
Mix all of the ingredients in a deli tub and you’ll be out of the house in 5 minutes!
- BOILED EGG SANDWICH
Hard-boiled eggs won’t go bad for about a week if kept in the fridge. Take advantage of this by swapping boiled eggs as protein instead of deli meat for your sandwich. Use eggs this way instead of in a mayonnaise laden traditional egg sandwich. This recipe is from skinnytaste.com, her own adaptation of an old favorite from one of the delis she used to frequent when she worked in Manhattan.
- 100 calorie sandwich roll
- 1 tbsp. chopped scallions
- 1 large hard-boiled egg, sliced crosswise
- 1 tbsp. light mayonnaise
- 1 thick slice of a ripe steak tomato
- Salt and pepper to taste
Assemble the sandwich by placing the eggs at the bottom and then top with the tomato. Sprinkle the scallions on top, salt and pepper to taste and then spread the mayo on the other half of the sandwich roll to keep the sandwich together.
- GREEN EGGS AND HAM BREAKFAST BURRITO
Good for anytime of the day, this savory breakfast burrito is sure to nourish you for a long day ahead. Admittedly, this recipe requires a little bit more prep time than most other recipes here but it’s so good you’re going to want to make it anyway. To minimize the prep time you could prep the pesto the night before and warm the tortillas while frying the pancetta. The recipe is from Kelli Dunn from greatist.com.
- ¼ cup pancetta, diced
- 4 eggs
- 2 tablespoons of milk
- ½ tablespoon of olive oil
- 2 tablespoons of pesto
- 2 whole wheat tortillas
- Fresh ground pepper
In a separate pan, cook the pancetta until slightly crispy, around 12-15 minutes. Place the pancetta in a bowl lined with a kitchen napkin to drain excess oil. In a bowl, whisk eggs, milk, salt and pepper together until eggs are a pale yellow color. In a large sauté pan, heat some oil and pour the eggs on. Switch to low heat. Wait for the eggs to set before moving it around with a wooden spoon. Add meat to scrambled eggs.
To assemble burrito: Spread pesto on each tortilla, divide egg mixture between the two. Roll the tortilla into a burrito and enjoy!
- CHIA BREAKFAST PUDDING
This is basically one of the easiest and healthiest recipes ever. Chia seeds are packed with omega-3s and anti-oxidants. Basically you take about a cup of chia seeds, put it in a Tupperware container, pour in an equal amount of milk (low-fat, almond milk, or soymilk is fine) and sweeten with honey. Top with nuts and your choice of fruits. Keep in the fridge all night and in the morning just grab the container and go.
The same recipe can be applied to overnight oats but add some more milk to the recipe because oats tend to need more liquid.
- 2-INGREDIENT PANCAKES
The kids are hankering for pancakes but you don’t want to serve them the unhealthy ones that come in the box? Well, you’re in luck. This two-ingredient pancake (literally like two ingredients: eggs and bananas) is from YouTube fitness guru Cassey Ho, and she swears by this gluten-free recipe.
The ratio for bananas and eggs is one to one. So, for a recipe take 2 eggs and 2 chopped bananas, put them in a blender or food processor and whiz. Fry them on the griddle like regular pancakes and serve.