Let’s admit, sometimes you just don’t have much time to cook in the morning, but a good breakfast is refreshing and energizing for at least the next half of a working day. You probably already know how important it is. This article covers simple yet delicious and healthy breakfast ideas that can be made in minutes.
The essence of a quick and healthy breakfast
As a rule, you need a reasonably light but calorie-dense and nutritious meal in the morning.
We’ve put together quick, healthy breakfast ideas to fill you with energy before work.
As with other meals, try to eat a balanced diet and various foods. Therefore, this article covers healthy and light meals with the following ingredients:
- Healthy fiber from fruits and vegetables;
- Cereals: bread, toast, tortillas;
- Protein: meat, eggs, beans, nuts, and seeds;
- Dairy products: low-fat or skim milk, cheese, and yogurt.
1. Quick sandwiches
Sandwich with ricotta and berries
- One slice of bread;
- 2 to 3 tablespoons ricotta;
- A handful of blueberries (you can use other berries of your choice);
- A little finely grated lemon zest;
Lightly toast the bread in a dry pan over medium heat. Spread ricotta on slice and arrange berries on top. Sprinkle with lemon zest and drizzle with honey.
Scrambled egg and bacon sandwich
- Two eggs;
- Salt to taste;
- One slice of rustic bread;
- Two slices of ham or bacon;
- Greens to taste.
Fry two eggs and lightly salt. Place the ham or bacon on the bread first, and the eggs on top. Sprinkle with chopped greens.
Avocado, Bean and Tomato Sandwich
- 1 slice of bread;
- ¼-½ avocado;
- 1 tablespoon of canned or cooked beans;
- 2-3 cherry tomatoes;
- 1-2 sprigs of parsley or other greens;
- Salt – to taste;
- Ground black pepper – to taste.
Lightly toast bread on a dry pan. Puree avocado with a fork or another convenient method and spread it on a slice.
Place beans and tomato halves on top. Sprinkle the sandwich with chopped herbs, salt and pepper.
2. Healthy breakfast ideas: Omelets
A classic omelet! What could be simpler and more delicious? Since your calorie diary should include many ingredients, an omelet is perfect for a quick and healthy breakfast. You can add dairy products, protein, cereals, and fiber.
Omelet with ham and cheese in the microwave
- 2 eggs;
- 1 tablespoon of milk;
- A small piece of cheese;
- A few feathers of green onions (any other greens can be used);
- A small piece of ham;
- Ground black pepper.
Break the eggs in a mug, pour in the milk, and stir. Add coarsely grated cheese, chopped herbs, and small ham cubes—season with salt and pepper and stir. Place in the microwave for 2 minutes.
Omelet with Crispy Cheese Crust
- 2 eggs;
- 2 tablespoons milk;
- Ground black pepper;
- Pinch of spice (you can use spices at your discretion);
- 50-80g of hard cheese.
Use a whisk and mix eggs with milk; add salt, pepper, and seasoning. Grate the cheese on a fine grater and cover the bottom of a cold pan.
Place over medium heat and wait for the cheese to melt. Pour in the egg mixture, cover, and cook for 2-3 minutes. The top of the omelet should be dry. Roll in half before serving.
3. Quick oatmeals
Oatmeal with banana in the microwave
- 1 small banana;
- 1 egg;
- ½ cup oatmeal;
- 1 teaspoon sugar
Place banana slices in a mug, mash with a fork and combine with egg. Stir in oatmeal and mix. Add sugar, stir again and send to microwave for 2 minutes.
Oatmeal with peanut butter and raspberry jam
- 2 cups milk;
- 1 cup oatmeal;
- 3 tablespoons peanut paste;
- 2 tablespoons raspberry jam;
- A handful of peanuts;
- A handful of raspberries
Heat milk in a saucepan and pour in oatmeal. Add peanut butter and jam and mix thoroughly.
Cook, stirring, until thickened, according to the instructions on the cereal package. Garnish the porridge with peanuts and raspberries.
Oatmeal with raisins and cinnamon
- Instant oatmeal
Mix 1/2 tbsp. of instant oats, 1 tbsp. honey, 1/4 tbsp. raisins and a pinch of salt in a mug. Add 1 tbsp. boiling water and sprinkle with cinnamon. Leave for 5 minutes, then stir.
Super easy oatmeal with fruit and nuts
- Milk – 1/2 cup.
- Oat flakes – 1/3 cup
- Banana – 75 g
- Nuts – 40 g
- Cinnamon to taste
Take a container, and mix the oatmeal, milk, cinnamon, and the banana and nuts chopped into small pieces. Stir, cover, and leave overnight in the fridge. In the morning, you will have ready oatmeal, which you can quickly reheat in the microwave. Or you can eat it cold – this is also delicious.
A great option for a quick and delicious breakfast is smoothies! These recipes resemble a milkshake, but the consistency is somewhat thicker.
Yogurt and fruit smoothie
- Yogurt – 1 cup
- Fruits or berries – 1 cup
- Milk or favorite juice – 1/2 cup
Pour plain yogurt with no fillers, your favorite fruit, and milk or juice into the blender bowl. That’s it. Your incredibly delicious batch of breakfast vitamins is ready!
Orange and carrot smoothie with apple
- 1 green apple;
- 1 orange;
- 1 carrot;
- 1 cup orange juice;
- 1 tsp. honey;
- Ginger root.
Cut carrots, oranges and apples into pieces and chop in a blender. Next, grate peeled ginger root on a fine grater. Combine the ingredients, add honey and orange juice, beat with a blender until smooth.
Curd and banana smoothie with oat flakes
- Banana – 1 piece. 100 g
- Cottage cheese – 100 g
- Milk – 80 ml
- Oat flakes – 1 tbsp.
- Honey (optional) – 1 tsp.
Put the cottage cheese in the blender. Peel the banana. Cut the banana into small pieces. Put it into the cottage cheese. Stir in the oats. Pour in the milk and add the honey.
Whisk on high speed for about 2-3 minutes until smooth.
A cottage cheese and banana smoothie with oat flakes is ready. Pour it into glasses and serve.
5. Quick egg meal
This quick, delicious breakfast is an excellent alternative to boring sandwiches and scrambled eggs.
- Whole-grain bread – 2 slices
- Chicken eggs – 2 units.
- 1 Ripe avocado
- Lemon juice – 1 tsp.
- Salt to taste
- Hot pepper to taste
Take an avocado, cut it in half, remove the pit and remove the pulp with a spoon. Crush it with a fork in a bowl and drizzle it with lemon juice.
Toast whole wheat bread in a toaster or in a pan.
Prepare the frosting. Try to ensure each egg is fried separately so you can assemble the toast more easily.
Spread avocado paste on cooked toast, put one egg on top, salt and pepper to taste. You can sprinkle cheese or herbs on top.
If you have no time for a gourmet breakfast, use these healthy breakfast ideas that take about 10-15 minutes to cook. Start small if you lack appetite and eat at least a couple of spoonfuls of cereal, gradually increase the portion and get yourself closer to a full breakfast.