The following breakfast recipes were developed with the breakneck pace of quotidian life in mind: Put them together quickly in the morning or simply prepare them the night before, then grab, go, and — most important — enjoy.
10 Healthy Breakfast Recipes
Banana Muffins with Almond Flour
By Molly Madigan Pisula, the pastry chef
Ingredients
- 2 eggs
- ⅔ cup light brown sugar (138 grams)
- ¼ cup plain Greek yogurt (61 grams)
- 1 teaspoon vanilla extract
- ⅔ cup mashed bananas (about 2 large bananas) (166 grams)
- 1 teaspoon orange zest
- 3 ½ cups almond flour (294 grams)
- 1 teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon salt
- ½ cup mini chocolate chips (optional)
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Line a muffin tin with cupcake/muffin liners.
- Add eggs and sugar to a large mixing bowl, and use a mixer to blend for 90 seconds, until the volume doubles in size and the mixture lighten.
- Add yogurt and vanilla extract, and blend.
- Using a wooden spoon, stir in bananas and orange zest.
- Whisk together almond flour, baking soda, baking powder, and salt in a smaller bowl, then stir into a large bowl with the liquid ingredients.
- Stir in chocolate chips (if using).
- Scoop batter into the lined muffin tin, filling each cupcake liner close to the top.
- Bake for 15-18 minutes, or until a toothpick inserted into the middle of a muffin comes up almost clean. Muffins will be lightly browned.
- Let cool in muffin tin on a rack for 10 minutes, then remove muffins from tin and continue to cool on a rack.
Pumpkin Seed Granola with Almonds
By Molly Madigan Pisula, the pastry chef
I love this dish because it’s packed with protein (lots of nuts and seeds in there!), and you can make it in advance. Eat it by itself, or grab a yogurt cup and pour some granola on top.
Ingredients
- 3 cups old-fashioned oats (9.5 oz.)
- 1 cup pumpkin seeds (also known as pepitas)
- 1 cup pecans, coarsely chopped (3.5 oz.)
- 1 cup almonds (raw, not salted or roasted) (5.1 oz.)
- 3 T. light brown sugar, packed
- 2 T. chia seeds (optional)
- ¾ t. ground cinnamon
- ½ t. ground ginger
- ½ t. kosher salt
- ½ cup honey (5.6 oz.)
- 2 T. vegetable oil
Instructions
- Preheat the oven to 325 degrees Fahrenheit (160 degrees Celsius), and line a baking sheet with parchment paper or foil.
- Mix oats in a large bowl with the next 8 ingredients.
- Pour honey and vegetable oil into a small saucepan and heat over medium-low until the honey and oil start to bubble and come together smoothly.
- Pour honey mixture over oat mixture and stir until the liquid is incorporated.
- Spread on a prepared baking sheet and bake for 25-30 minutes, stirring every 10 minutes, until nicely browned.
- Cool sheet pan on rack, stir the granola and store in an airtight container or ziplock bag.
Blackberry Cheesecake Smoothie
Blackberries might not be your first choice of berry, but perhaps that should change. Blackberries are extremely rich in fiber (about five grams in two-thirds of a cup) as well as vitamins C and K. Blackberry seeds are also a good source of protein, omega-3 fatty acids, and fiber. Because of the health benefits of the seeds and other berry components, whole berries are preferable to smooth strained purée for your recipes.
Ingredients:
- 1 cup unsweetened almond milk
- 2/3 cup cream cheese
- 1/2 cup blackberries
- 1/2 cup shredded fresh baby spinach
- 1 scoop of vanilla protein powder
- 1 tablespoon granulated erythritol
Method
- Combine the almond milk, cream cheese, blackberries, spinach, protein powder, and erythritol in a blender and blend until smooth.
- Pour into 2 glasses and serve immediately.
ADDITION TIP: This is not an overly sweet smoothie. The blackberries add a certain tartness, so drinking a large amount won’t be overwhelming. You could use this entire recipe as one serving and enjoy a quick 754-calorie meal.
From the amazing cookbook, Vegetarian Ketogenic Cookbook for Beginners!
Seasonal Chia Parfait
Daniella Hunter, creator of Real Coconut Kitchen restaurants (with locations in Malibu & Tulum), author of Nourish Yourself, Nourish Our World cookbook & founder of SANA Foods recommends a Seasonal Chia Parfait for a hearty but nutritious bite
Serves: 4
Although this seems like a bit of work to put together, if your chia jam and coconut yogurt are already made, it’s actually an easy (and very impressive!) make-ahead breakfast option. I love to mix this up, using whatever fruits are in season for the jam and topping–apples or pears in the winter, stone fruit or berries in the summer. If you’re making this for a crowd, or just don’t feel like fussing with individual jars, feel free to assemble this in one large bowl instead.
Ingredients:
- 4 tablespoons / 56g chia seeds
- 1⁄4 teaspoon / 1g vanilla extract or 1⁄2 teaspoon / 2.5g vanilla powder
- 1 cup / 240g Coconut Milk (p. 215) or canned
- 1 cup / 325g Blueberry Chia Jam (below)
- 1 cup / 235g Coconut Yogurt
- store-bought mixed berries mint sprigs
Method:
- In a bowl, whisk together the chia seeds, vanilla, and coconut milk until combined; refrigerate for a couple of hours.
- Follow with a layer of jam and a layer of yogurt in equal proportions to fill the jar.
- Top with berries and mint just before serving.
Blueberry Chia Jam
- 11⁄2 cups / 200g frozen blueberries
- 1 cup / 250ml water
- 2 teaspoons / 8g chia seeds
- 2 tablespoons / 25g maple syrup
Method
- Combine all ingredients in a saucepan and cook over medium flame for 20 minutes, stirring occasionally. Remove from the heat and let cool to room temperature.
- Use immediately or store in an airtight container in the fridge for up to 2 weeks.
Easy No-Bake Protein Brownies
(9g Protein Per Bar)
By Elena, a chef/owner of vegevega.com
Ingredients:
- 1 cup /125g walnuts
- 1 1/3 cups/233g of dates pitted
- 1/2 cup/140g of runny tahini/ or almond butter
- 1/2 cup/50g unsweetened cocoa powder
- 1/2 cup/50g of peanut butter powder
Instructions:
- Grind the walnuts and dates in a food processor until finely ground. Add the tahini or almond butter and process until well mixed.
- Add the cocoa powder and peanut butter powder and pulse to mix well. Transfer the brownie mixture to an 8-inch square baking pan. (If you line the pan with parchment paper, it will make it easier to remove the brownies.) Use your fingers to press the mixture evenly into the pan. (You can place a piece of parchment paper on top of the mixture as you press it into the pan to prevent it from sticking to your hands.)
- Once the protein brownies are firmly pressed into the pan, sprinkle the top evenly with the crushed/whole pecans/walnuts, pressing them into the top of the brownies. Cover and refrigerate for at least 1 hour before cutting into squares.
Nutrition:
Serving: 1 brownie square Calories: 232kcalProtein: 9gFat: 12.5gFiber: 4.4gSugar: 13.2g
Easy Healthy Vegan Protein Doughnuts
By Elena, a chef/owner of vegevega.com
INGREDIENTS:
- 2 medium-sized ripe bananas
- 3 tablespoons of peanut butter powder/or one scoop of vegan protein powder
- 1 cup/100g of shredded/desiccated coconut
- 1 tablespoon of maple syrup
- a handful of dark chocolate melted to top the doughnuts
INSTRUCTIONS:
- Mash the bananas, then add all the rest of the ingredients except the chocolate and mix well.
- Preheat the oven to 360F/180C and line a baking tray with parchment paper.
- Scoop 6 balls out of the mixture and press with your index finger to create a hole in the middle.
- Bake for 20 minutes. Allow them to cool before drizzling the melted chocolate.
- Enjoy!
Nutrition: Serving: 1 doughnut Calories: 166kcal, Carbohydrates: 25.4g, Protein: 8g, Fat: 5.5g, Fiber: 3.2g, Sugar: 4.3g
Berry and Kale Yogurt Smoothie
By Kenzo, retired cook & passionate food blogger
The most important thing our gut needs in the morning is probiotics and antioxidants to protect our bodies from everyday toxins.
To make sure your body gets all the right nutrients without you having to cook several dishes, the best idea is to put all the necessary ingredients in a blender and turn it into a smoothie. This fulfilling Berry and Kale Yogurt Smoothie will give you all the nutrients accompanied with a delicious flavor that’ll leave you wanting more!
Ingredients
- Banana: 1 Medium-sized
- Mixed Berries: ½ Cup
- Greek Yogurt: ¾ Cup
- Almond Butter: 1 Tablespoon
- Kale: A Handful
- Protein Powder: 2 Tablespoons
- Honey (Optional):1 Teaspoon
- Water: ½ Cup or as Required
Directions
- In a blender, put all the ingredients except water and blend at a low speed. You might need to use the pulse option initially to ensure everything gets enough time and space to combine thoroughly.
- At this point, your smoothie will have a thick consistency. So, scrape the walls of the jug and add a little bit of water. Blend again while slowly adding more water till you get the desired consistency.
- Pour the smoothie into a tumbler and screw the lid on tightly. There you have it, a quick, easy, and healthy breakfast recipe that you can have on the go.
Nutritional Benefits
This recipe is packed full of nutrients to give your body the fuel to start the day.
- Bananas: Bananas are a great source of magnesium, potassium, vitamin C and B6, and fiber. These nutrients will help protect your muscles and tissues from damage and help increase the production of red blood cells.
- Berries: Berries are rich in antioxidants, vitamin C, and folic acid. They will help protect your skin and internal organs from the damage caused by free radicals. Not only that, but berries also help stabilize blood pressure.
- Greek Yogurt: Greek Yogurt is an ideal source of calcium, healthy fats, and probiotics. It will help you strengthen your bones and promote good gut health. Unsweetened Greek yogurt is also quite low in carbs which will help you maintain a healthy weight.
- Almond Butter: Almond butter contains a generous amount of monounsaturated fats that can help you lower the bad cholesterol and increase the good cholesterol to regulate hormones and build cells.
- Kale: Kale is rich in folate, Vitamin A, Iron, and other minerals to support immunity and increase your general health. It also promotes bone and eye health. It is known as a superfood for all the right reasons.
- Protein Powder: As the name suggests, Protein powder is a direct source of protein that can help you build muscle tissues. This supplement is used as an alternative to food sources of protein that may include carbs and fats.
- Honey: Honey is also a superfood rich in pantothenic acid, ascorbic acid, niacin, and riboflavin. It is great for your gut health and improves immunity. This natural sweetener will add a touch of sweetness to your smoothie without compromising your health.
Apple Pie Overnight Oats
Chef Kiersten is a “CHOPPED” Champion Food Network 2021
Ingredients:
- ½cup quick oats
- ½ cup unsweetened almond milk
- ½c apple chopped
- 1 tbsp. ground flax seeds
- 1/4 tsp. vanilla
- 2 tsp. maple syrup
- 61 grams of plain Greek yogurt
- ½ tsp. of cinnamon
- 1 tbsp. chopped pecans
Direction:
- Grab a mason jar or any sealed container, combine the oats with the unsweetened almond milk, and mix together. Add in Greek yogurt, and cinnamon split the chopped apple into ¼ c, and mix in. Then add in the maple syrup + vanilla and mix it all together.
- Once everything is mixed, top with the pecans and the additional ¼ c of apples. We always add a little extra cinnamon on top because why not? Stick this in your fridge the night before and enjoy a delicious, nutrient-dense, high protein, and satiating breakfast.
Nutrition Benefit: 271 calories, 44g carbs, 6g protein, 6g fat
Vickie’s Choice Smoothie
At Hyatt Regency Aruba Resort Spa and Casino, guests enjoy stopping by the Kadushi Juice Bar on the Beach. The freshly made smoothies, juice drinks, and acai bowls are a favorite for fitness enthusiasts who jog the Palm Beach footpath.
The beets help to improve blood flow so they help with a morning routine as well as with exercise performance. They are also a good source of fiber. Carrots also help with blood flow and provide a source of calcium which is great for keeping bones strong. The apple and lime provide a tangy flavor to balance the sweetness of the beets and carrot and help with Vitamin C and fiber. Celery is also a great antioxidant nutrient-dense vegetable that helps with inflammation and digestion. When blended together, this smoothie is not only delicious it is a real powerhouse for busy moms looking to get out the door quickly without jeopardizing their health by swapping for something with less nutritional value.
Ingredients:
- 1 Slice of Beets – use a juice extractor
- ½ Carrot – use a juice extractor with a bit of orange juice
- ½ Squeezed lime
- 1 Whole apple – use juice extractor
- 2 Piece Celery – use juice extractor
Instruction:
Mix all together with some ice.
Nutrition:
The beets help to improve blood flow so they help with a morning routine as well as with exercise performance. They are also a good source of fiber. Carrots also help with blood flow and provide a source of calcium which is great for keeping bones strong. The apple and lime provide a tangy flavor to balance the sweetness of the beets and carrot and help with Vitamin C and fiber. Celery is also a great antioxidant nutrient-dense vegetable that helps with inflammation and digestion. When blended together, this smoothie is not only delicious it is a real powerhouse for busy moms looking to get out the door quickly without jeopardizing their health by swapping for something with less nutritional value.
4 Ingredient Coconut Chia Pudding
Source: The Southern Spoonful
This creamy and slightly sweet Coconut Chia Pudding gets you ready to jump into your day full of energy and wholesome goodness.
Ingredients:
- 1 can of Coconut Milk (13.6 oz)
- 3 1/2 Tablespoons of Chia Seeds
- 1/2 Teaspoon of Vanilla
- 1 Tablespoon of Honey (Adjust sweetener according to taste)
Instructions:
- Pour Coconut Milk into a medium-sized mixing bowl.
- Thoroughly whisk (or beat using a handheld mixer) the Coconut Milk. Add chia Seeds, Vanilla, and Honey and mix well.
- Pour Chia Pudding into (4) 4 oz. containers (or the containers of your choice).
- Refrigerate for at least 1 hour or overnight. For extra flavor and texture, top your breakfasts with shredded coconut.
If you are running short of time to cook a healthy breakfast, do try these.