A Guide to 10 Quick, Healthful Breakfast Ideas
A healthful breakfast gives you the nutrient-rich energy you need to be productive. What’s more, people who eat breakfast weigh less than folks who skip it. Worried about time for healthy options? Check out these 10 quick, healthful breakfast ideas:
Prepare in 5 minutes or less…
1) Peanut Butter and Banana Sandwich
Toast two slices of whole grain bread. Cut a small banana into ¼ inch slices. Once the bread is toasted, spread ½ tablespoon of peanut butter on each slice. Layer banana between the two slices of bread, and wrap in a paper towel to go. Makes one serving.
Calories: 335, Fat: 11.3g, Protein: 12.6g, Carbohydrates: 50.1g, Sugars: 16.9g, Sodium: 276mg, Fiber: 7.6g
2) Strawberry, Banana, and Spinach Smoothie
In a blender, blend ¼ cup of organic frozen strawberries, ¼ cup of sliced frozen banana (half a banana), ¼ cup of 100% orange juice, ¼ cup of baby spinach, ½ cup of plain lowfat yogurt, and ½ cup of water. Blend until smooth. Pour in a to-go cup. Makes one serving.
Calories: 174, Fat: 2.4g, Protein: 8g, Carbohydrates: 33.1g, Sugars: 22.6g, Sodium: 82.7mg, Fiber: 2.9g
3) Egg and Veggie Taco
Mist a microwave-safe glass cup with olive oil. Whisk in 1 egg, ¼ cup shredded cheddar, and ½ cup of bell peppers (you can use pre-cut frozen), and 1-2 tablespoons of water. Pop the cup in the microwave for 30 seconds. Using potholders, take the glass out of the microwave and stir with a fork. Repeat the microwaving and stirring process 4-6 times, for a total 2-3 minutes cook time. You will know the mixture is done when the eggs looks scrambled. Scoop the egg from your glass into a whole grain corn tortilla. Top with salsa. Makes one serving
Calories: 293, Fat: 13.4g, Protein: 19g, Carbohydrates: 29.4g, Sugars: 2.1g, Sodium: 431.1mg, Fiber: 10g
Prepare on a Sunday afternoon or the night before…
4) Mini spinach frittatas
Preheat oven to 375°F. In a medium bowl, whisk 8 eggs, ½ cup lowfat milk, ½ cup of frozen spinach, ½ cup of your favorite grated/crumbled cheese (like feta). Pour mixture in a misted, 12-cup muffin pan, filling each cup ¾ of the way full. Top with a pinch of nutmeg. Bake at 375°F for 8-12 minutes, or until the frittatas puff up and feel firm. After baking, these freeze wonderfully for up to 2 months, and can be warmed in the microwave. Makes 12 mini frittatas.
Per Frittata: Calories: 93, Fat: 6.6g, Protein: 6.2g, Carbohydrates: 1g, Sugars: 1g, Sodium: 83.8mg, Fiber: 0.1g
5) Whole Grain Pancakes
Mix 1½ cups of whole grain flour (like buckwheat) with 1¾ tablespoons baking powder, and 1 teaspoon cinnamon. In blender, slowly blend 1½ cups of lowfat milk with 2 eggs and 1 teaspoon vanilla extract. Add the dry mixture to the blender, and blend until fully combined. Warm a skillet on medium heat, mist the skillet with olive oil. Pour about ¼ cup of batter on the warm skillet. When bubbles begin appearing in the batter, use a spatula to check whether the underside is a golden brown. If it is, flip the pancake, and cook until golden brown on the other side. After cooking, these freeze beautifully, but make sure to put parchment paper between the cakes to prevent sticking. In the mornings, warm the pancakes in the microwave or the toaster and enjoy with a smear of natural nut butter or spoonful of pumpkin puree. Makes about 12 cakes.
Per pancake: Calories: 102, Fat: 2.1g, Protein: 4.8g, Carbohydrates: 16.8g, Sugars: 1.8g, Sodium: 1,143mg, Fiber: 2.1g
6) Slow Cooker Oatmeal
Mist your slow cooker with oil. Pour into your slow cooker: 2 cups of steel-cut oats, 4 cups of low fat milk, 1 cup of dried fruit (I prefer raisins, dried cherries, or dried apricots), 1 tablespoon ground cinnamon, and ½ tablespoon ground ginger. Stir. Turn the slow cooker on “low” and keep on overnight. Sprinkle with 1 tablespoon of your favorite chopped nuts (like walnuts) in the morning. Store the leftovers in the fridge to enjoy throughout the week! Makes 6 cups.
Per cup: Calories: 231, Fat: 5.3g, Protein: 9.1g, Carbohydrates: 39.9g, Sugars: 24.9g, Sodium: 73mg, Fiber: 2.9g
Keep these items on hand to grab and go…
7) Mini packets of dried fruit or nuts
Snack packs of fruit and nuts fit in a pocket or a purse on those mornings where you need a little boost. Just watch for the sugar and sodium contents on the ingredients label.
8) Individual cups of plain, organic yogurt
Small cups of plain yogurt pack a powerful protein punch in the morning. I sometimes add dried fruit, sliced apple, or berries to plain yogurt for a flavor variety. Remember to pack a spoon if you are taking it to go.
9) Plain brown rice cakes
With a smear of natural nut butter, these can be a lifesaver on your way out the door.
10) Fruits you can hold in one hand, like apples, bananas, oranges, or pears. Fruits give you the fiber you need to stay fuller for longer. These fruits can be tossed on top of your bag as you leave in the morning.
*nutrient facts calculated thanks to the My Fitness Pal App!
What breakfast-to-go ideas do you have?
Let us know by commenting on this page!