From restless.co.uk
By Selene Nelson
Breakfast is considered the most important meal of the day for a reason – it kickstarts your metabolism, boosts energy levels, and provides key nutrients and fuel.
Yet, research shows that around 11% of us skip breakfast and don’t eat our first meal until lunchtime, which can leave us feeling sluggish and more likely to eat unhealthy food later in the day.
Even if you’re always in a rush in the morning, there’s no reason why you can’t enjoy a delicious and healthy breakfast. There’s a tasty recipe for every palate, schedule, budget, and diet.
To get you inspired, here are nine healthy breakfast ideas to kickstart your day.
1. Breakfast burrito
If you’ve got time in the morning and fancy cooking a healthy yet delicious breakfast, why not make a breakfast burrito?
These are incredibly versatile, and you can use whatever ingredients you have in your fridge: potatoes, eggs, rice, cheese, beans, tomatoes, sausages, avocados, spinach…the list goes on.
While more indulgent breakfast burritos are packed with eggs, cheese, and meats, these aren’t always that healthy due to their high fat content. Ideally, a breakfast burrito should contain a mix of protein, good fats, and carbs – and, for maximum health points, why not choose a wholemeal tortilla?
Breakfast burritos can also be easily adapted for all dietary requirements. These 12 different breakfast burrito recipes from Self show just how diverse this dish can be.
2. Chia pudding
If you’re pushed for time in the mornings, consider preparing your breakfast the night before – and if you have a sweet tooth, chia pudding might be for you.
Chia seeds are packed with protein, fibre, and health-boosting omega-3 fatty acids, so they can be a great start to your day. They also contain plenty of essential minerals and antioxidants.
Plus, studies show chia seeds can boost digestive health and reduce the risk of heart disease and diabetes. You can read more about these perks in our article: 7 health benefits of chia seeds and different ways to use them.
Although chia puddings are a healthy choice, they’re surprisingly indulgent, incredibly easy to make, and taste delicious. All you have to do is mix chia seeds with your choice of milk, and after an hour or so, the liquid will start to thicken and form a rich, creamy pudding.
You can add various other ingredients to your chia pudding to give it a boost, but berries and nut butter work especially well. Why not check out these tasty chia seed pudding ideas from Greatist for inspiration?
3. Scrambled tofu
Scrambled tofu is the perfect breakfast for those looking for a healthy, cooked meal in minutes.
Tofu has numerous health benefits. Not only is it high in protein and low in carbohydrates, but it also contains powerful antioxidants (isoflavones) that can protect cells from unstable, harmful atoms known as free radicals. Research also suggests that it may support heart health by reducing LDL (bad) cholesterol levels.
This easy scrambled tofu recipe from Thinly Spread is delicious. It combines firm tofu (as it’s easy to crumble, yet still keeps its texture) with onion, fresh garlic, soy sauce, parsley, and ground turmeric. Nutritional yeast is also mixed in, which is loaded with vitamin B12 and adds a cheesy, nutty flavour to your scramble.
For an extra health kick – and more colour and flavour – you could also add some veggies to your meal. Peppers, tomatoes, and peas all work well.
4. Breakfast smoothie
For some of us, eating a filling meal in the morning isn’t always appealing – especially if we have to get up early. But not being in the mood for a meal shouldn’t mean you have to miss out on a healthy breakfast and fuelling up for the day.
If you’re usually not very hungry in the morning, why not make yourself a breakfast smoothie? Not only are these healthy and delicious, but they’re also quick to make, and can be drunk on the go.
Whether you like fresh, fruity flavours or the rich, creamy taste of nuts and chocolate, there’s a breakfast smoothie out there for everyone. This smoothie recipe from Fit Foodie Finds contains fruit, oats, almond milk, and peanut butter – and with 12g of protein and 6g of fibre, it’ll hopefully keep you full until lunch.
For more breakfast smoothie recipes, check out our article: 7 tasty and nutritious smoothie recipes to kick-start your day.
5. Nut butter and fruit on toast
Peanut butter and banana on toast is a breakfast favourite – and for good reason!
Peanut butter is high in nutrients like copper (which is good for bone health) and oleic fatty acids, which can help maintain healthy blood sugar levels, blood pressure, and cholesterol levels.
Bananas also contain plenty of vitamins, fibre, potassium, magnesium, and copper, and can improve both digestion and heart health. Eaten with healthy wholemeal bread, this simple breakfast supplies plenty of protein, fibre, vitamins, and good fats.
Nut butter and fruit on toast is also a highly customisable breakfast. Why not try swapping peanut butter for almond or cashew butter? Both are high in zinc, which is essential for memory and cognition. You could also add berries or sprinkle some shredded coconut.
Alternatively, you could skip the bread and make this sweet potato toast with nut butter and fruit recipe from Tasty. Sweet potatoes are packed with vitamins and can help protect the body from free radicals.
6. Rye bread open sandwich
If you enjoy eating bread in the morning but don’t fancy nut butter on toast, you might like to try making a rye bread open sandwich.
Rye bread is considered more nutritious than wheat bread, and studies suggest it can help you feel fuller for longer and regulate your blood sugar levels. Research also shows that people who eat whole grain rye bread produce significantly less insulin – and having too much insulin in your blood may increase your risk of type 2 diabetes.
This poached egg, asparagus, and avocado on rye bread from Edible Communities makes a great weekend breakfast. Or, why not try this Scandinavian-inspired recipe from Olive, which features smoked mackerel with punchy horseradish cream and pickled radish? Alternatively, you can keep things veggie and try these avocado hummus rye toasts from Yakult.
7. Sweet or savoury breakfast muffins
If you enjoy baking, why not try making breakfast muffins at the weekend and eating them throughout the week?
The great thing about breakfast muffins is their adaptability. You can make them savoury and fill them with eggs and veggies like tomatoes and spinach, or keep them sweet by packing them with fruits like bananas or blueberries. Plus, you can easily make them gluten-free or vegan.
To make savoury breakfast muffins, head over to Taste to check out their recipes for 50 different savoury muffins. From courgette, carrot, and honey to pumpkin, polenta, and chilli muffins, there’s likely a version for everyone.
For something sweet, you could try these banana and apple sauce muffins from BBC Good Food, which contain rolled oats and yoghurt. Or, for a plant-based alternative, these vegan cinnamon muffins from The Worktop may tempt you.
8. Protein bars
Another great breakfast option if you’re in a rush and need to eat on the go is protein bars. They’re quick and simple to make – and you can even bake them in advance.
You can make protein bars to your taste preferences, but they typically contain nuts, protein powder, a natural syrup like maple or agave, and dates, seeds, or oats.
These five-ingredient peanut butter and chocolate protein bars from Minimalist Baker are salty, naturally sweet, and take just 20 minutes to make. Plus, because they contain chia seeds and hemp seeds, they pack a nutritious punch.
If you’re not a fan of peanuts, there are dozens of other tasty protein bars. For example, check out this list of 16 protein bar recipes from Eat This, Not That.
9. Banana and oat pancakes
Pancakes are a popular breakfast dish, particularly on the weekends or if you’re going out for breakfast or brunch. But, because pancakes are high in refined flour and doused in sugar or syrup, they can be unhealthy.
The good news is that you can easily make healthy pancakes at home – ones that are tasty, high in protein, and ready in just a few minutes.
There are dozens of delicious pancake recipes that use rolled oats instead of flour. Just blend the oats until they’re ground into a flour-like consistency, then mix them with bananas, eggs, and baking powder to make the batter. Why not try this pancake recipe from Simply Delicious, packed with protein, fibre, potassium, and other essential vitamins?
If you follow a plant-based diet, you don’t have to miss out. These super quick vegan banana oat pancakes from Minimalist Baker are delicious – and a good choice if you’re watching your cholesterol levels.
Final thoughts…
Whether you’ve always made time for breakfast or tend to skip it, we hope these recipes have stirred your appetite. A healthy breakfast doesn’t necessarily mean compromising on taste.
Some of these breakfasts require a bit of cooking and are great to enjoy on the weekend, while others can be made in minutes or prepared in advance.
For further breakfast inspiration, check out our articles: 9 delicious brunch recipes and 8 ways to enjoy oats for breakfast. Or head over to our food and drink section.
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