10 Quick and Easy Healthy Breakfast Ideas for Busy Mornings by Anita Fernandes
There was a time when I’d consider donuts, bagels, and anything with a side of bacon to be the perfect
breakfast, but that time has long passed. Yes, those foods may still make me salivate, but I’m older and I
like to think, a wee bit wiser. If breakfast is as important as we make it out to be, it has got to be healthy
and nutritious. This doesn’t mean it has to taste insipid or require some laborious efforts in the kitchen.
Most of us simply don’t have the time to prepare elaborate breakfasts for ourselves or our families. That
said, starting the day with a healthy breakfast doesn’t have to be some herculean task. There are plenty
of healthy breakfast ideas that are simple and often inexpensive too. Here are some ideas to help you
get started.
1. Oats & More
Yes, you know that oatmeal is a healthy breakfast option, but it’s bland and revolting by itself; hence,
the ‘more’. It doesn’t take much effort or time to toss in a few healthy ingredients to improve both the
nutrition and taste. Chia seeds are a good option for the additional fiber, as well as their antioxidants. A
spoonful of nuts like almond or pistachios will add other important nutrients including protein and
healthy omega-3 fats. You can also add chopped fruits, from apples and avocados, to bananas and
blueberries.
2. Yogurt Parfait
A yogurt parfait can be a good go-to breakfast option when you’re low on time and craving something
sweet, yet healthy. There’s literally no cooking involved - just tossing up your ingredients. You can add a
wide range of fruits, nuts, and condiments, such as apples, berries, walnuts, almonds, cinnamon, and so
on, depending on your taste and nutritional requirements. To give it some protein punch, use Greek
yogurt, but just make sure to go easy on the sugar, instead relying on the sweetness of fruits.
3. Homemade Smoothies
Store bought smoothies and shakes may not be the healthiest ideas, but it’s easy enough to make a
healthy smoothie yourself. You could use dark leafy greens like kale or spinach as the main ingredients,
while fruits like mangoes and berries will add to the taste and nutritional value. As always, throw in a
handful of nuts to make it even more wholesome.
4. Eggs & Fish
A protein rich breakfast isn’t just helpful if you’re working out. High protein intake early in the day is also
linked to weight loss, as it reduces cravings and poor food choices later in the day. This makes eggs and
fish among the healthiest breakfast options, depending on your preparation style. Fish like smoked
salmon and tuna aren’t just rich in protein but are some of the best sources of healthy fats. Besides,
there’s nothing to stop you from adding lettuce, broccoli, or tomato on the side for some additional
nutrition.
5. Quinoa Fruit Salad
If you’re tired of oats, swap it for a bowl of quinoa. Regarded as a superfood by many, quinoa has fewer
calories than most popular grains, no gluten, and it’s also packed with protein and fiber. When
combined with chopped fruits like kiwi, mango, apple, berries, and anything else you can think of it
makes for one super nutritious breakfast. You can also add herbs like mint or dill and use a lemon
vinaigrette or honey dressing.
6. Spicy Stuffed Avocado
If you’re in the mood for a spicy breakfast, but want to keep it nutritious, give this a try. All you need to
do is cut an avocado in half, scoop out the center to create a pit, fill it with diced tomato, onion, tuna, or
tofu, and garnish it with vinegar, salsa, or sriracha. Avocados are themselves rich in healthy fats, while
other ingredients like tuna or tofu will improve the meal’s nutritional value.
7. A Homemade Breakfast Sandwich
Sandwiches used to be a staple breakfast food and they’re still a convenient option for most of us. You
might not think of a sandwich as a healthy meal, but it can be if you don’t choose unhealthy sandwich
spreads and fillings. To keep it healthy, use whole grain bread, nut butters, and eggs, tuna, turkey, or
other lean meats. Avoid the processed meats and while you’re at it throw in a few leaves of lettuce and
some diced bell pepper.
8. DIY Breakfast Bars
DIY bars are not only cheaper and healthier than packaged energy bars, they can also be healthier.
Sweetened with dates and filled with a range of nuts and seeds, DIY bars are incredibly convenient and
won’t take much time to prepare. You just blend your ingredients in a food processor and make those
bite-sized bars to store for mornings when you’re too rushed to even toast a slice of bread.
9. Egg Muffins
Muffins are another convenient breakfast option that you can make en masse and grab when you’re in a
hurry. Aside from oats, you can add eggs, spinach, and some cheese to the mixture to give you protein,
fats, iron, and other nutrients in addition to fiber. After baking, simply store them in your refrigerator
and grab one or ‘a few’ before you rush off to work or to the gym.
10. Crunchy Trail Mix
Who says a healthy breakfast must be cooked or put together meticulously? It doesn’t take any effort to
make your own trail mix and the simpler you keep it the healthier it’s likely to be. While packaged
varieties often contain added flavors, sugar, and calories, you’ll do fine if you stick to a blend of nuts,
seeds, and dry fruits, minus the salt and sugar.
Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers. Anita has a unique perspective on healthy living and lifestyle, she has battled and overcome the triggers of irritable bowel syndrome. She shares her experiences to help others fight against the physical and mental health problems that can seem insurmountable.