For everybody, having a healthy breakfast is very important. It helps improve performance and keeps one energized through the day.
It is also imperative to admit that there are mornings where a lot of factors will hinder you from having a healthy breakfast.
To be honest, an everyday gourmet breakfast is not realistic.
However, this does not warrant settling for meals packed with sugar that will likely leave you hungry about an hour later.
Anyway, if you always have really busy mornings, you may need some breakfast recipes that are healthy, easy and fast to prepare.
You will be surprised to know that there are healthy breakfast ideas that require very little effort in less time.
Looking for healthy breakfast ideas? Here are 4 simple and healthy breakfast recipes for busy morning.
1. Avocado Toast and Egg
Preparation Time: 5 minutes Cook Time: 5 minutes Total Time: 10 minutes Serves: 1
- Multi-grain or toasted whole grain bread, 2 slices
- 2 eggs, fried sunny-side up
- 1 tsp lime juice
- 1 avocado
- Sea salt
- Black pepper to taste
Make toast and fried eggs to your personal taste or preference. Peel and mash small avocado with 1 tsp lime juice, pepper and salt.
Spread the mashed avocado evenly on each slice of toast and then top each with a fried egg and any seasoning of your choice. Serve immediately.
2. Savory Oatmeal with Cheddar and Fried Egg
Preparation Time: 2 minutes Cook Time: 8 minutes Total Time: 10 minutes Serves: 1
- ¼ cup dry quick-cooking steel-cut oats
- 2 tbsp white cheddar cheese, shredded
- ¾ cup water
- ¼ cup red pepper, diced
- 1 large egg
- 2 tbsp onions, finely chopped
- 1 tsp coconut oil, divided
- Walnuts, chopped
- Green onions, sliced
- za’atar (or any preferred spice blend)
Bring water to rolling boil. Add oatmeal, reduce to simmer and allow it to cook for 3-4 minutes, until the water is absorbed off. Turn off heat completely while you stir in cheese, pepper and a pinch of salt.
Start by placing oats and water in a microwave-safe bowl. Remember to line microwave dish with paper towels in case of any spills. Microwave at a moderately high setting at one-minute intervals for about three minutes.
Stir oat between intervals. If you like it soft, keep microwaving at 30-second intervals. When done, turn off the microwave and stir oat in shredded cheese, pepper and a pinch of salt.
Over medium-high heat, heat a nonstick pan with ½ tsp of coconut oil. Add vegetables and cook until they soften normally for about 3 minutes. Spoon vegetables over cooked oats while you reduce heat to medium.
Add remaining ½ tsp of oil and fry egg. Cook until the whites are no longer transparent and serve over oatmeal. Top with sliced green onions, chopped walnuts, and za’atar or any of your preferred spice blend.
3. Sweet Potato, Black Bean & Avocado Burritos
Preparation Time: 20 minutes Cook Time: 5 minutes Total Time: 25 minutes Serves: 6
- 6 (8″) whole wheat tortillas
- ¼ tsp cumin
- A can black of beans (15 oz), rinsed and drained
- ¼ tsp chili powder
- 3 medium sized sweet potatoes
- ⅓ cup red enchilada sauce
- 8 large egg whites
- 1 avocado, diced
- ½ cup shredded colby jack cheese
- Red pepper flakes, optional
Cooking Sweet Potatoes:
Use fork to pierce sweet potatoes a few places. Microwave it on high for about 5 minutes or until it is done cooking normally 10 minutes.
However, the time of cooking solely depends on the thickness of your sweet potatoes. Alternatively you can make use of oven and roast them at 400 degrees for about 40-50 minutes.
Once cooked, get rid of the sweet potatoes skins and place potatoes in a medium sized bowl. Mash with a fork and set aside.
In a separate bowl, large one actually, add cumin, black beans, pepper flakes and chili powder. Stir well to combine and set aside.
In a separate medium bowl, beat eggs together. Apply nonstick cooking spray to a skillet and place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
Start by warming tortillas in the microwave for about 20 seconds. This will make them easier to roll. Lay them out. Spread and distribute evenly mashed sweet potato on each.
Evenly distribute black beans, scrambled eggs, shredded cheese and diced avocado on each tortilla. Sprinkle 1 tablespoon of enchilada sauce in each. Season with pepper and salt. Tuck in the ends and then roll up burritos.
Place on baking sheet in oven at 300 degrees for about 10 minutes or microwave them for about 2 minutes. Serve with greek yogurt, sour cream, salsa, or hot sauce.
4. Egg Breakfast Muffins
Preparation Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Serves: 6
You will need the following ingredients:
- Paper Liner or Cooking Spray
- 6 eggs
- Pepper to taste
- Salt to taste
- ½ cup cooked spinach with excess water removed, chopped
- ⅓ cup cooked bacon, crumbled
- ⅓ cup cheddar cheese, shredded
- Diced tomatoes
- Chopped parsley
Preheat oven to 375 degrees. Line six cups of a muffin with paper liners. Crack the eggs into a mini-sized bowl. With the use of a whisk, blend the eggs until smooth.
Add bacon, spinach and cheese to the egg mixture and stir to ensure it mixes well. Divide the mixture evenly among the paper liner laced muffin cups.
Bake until eggs are set. Devour immediately or keep in the refrigerator for future consumption. Desirably, top with diced tomatoes and parsley.
Having a healthy breakfast is very important. Having slept for about 8 hours at night, you are likely to be slightly dehydrated when you wake up.
To make up for the low blood sugar that must have probably resulted from that, you must refill with a healthy meal.