Quick & Healthy Breakfast Ideas

October 3, 2011

in Blog, Healthy Breakfast, Kristine's Best Tips

I’ve been getting questions lately about some healthy breakfast ideas.  So I figured I would do an entire post on it.

I know that people have various amounts of time in the morning to eat breakfast. It can vary from 5 minutes to 30 minutes.  So here are some ideas based on how much time you’ve got!  These are great options if you’re trying to lose fat or maintain your weight.

5 Minutes

  • 0% fat greek yogurt with a few berries, and 10 drops of stevia mixed in
  • Protein shake smoothie.  Pumpkin Pie is my current fave!
  • Protein shake mixed with water, handful of almonds
  • Low fat cottage cheese, with a few sliced grapes mixed in
  • Low carb, low sugar protein bar (use in moderation as its processed)
  • Egg white scramble with herbs (like Mrs. Dash) done in the microwave, salsa on top
  • Quick oats cooked with water, 1 scoop of protein powder & milk stirred in afterwards
  • Quick oats (not cooked), mixed with milk of choice, 1 scoop protein, berries.  Let sit for a few minutes, then eat.
  • 0% fat greek yogurt mixed with 1/4 cup canned pumpkin, cinnamon, pumpkin pie spice and 10 drops (or 1-2 packets) of stevia
  • Apple slices with a side of 0% greek yogurt with 2 Tbsp granola mixed in.
  • Breakfast in a jar or Overnight oats in a jar (takes 5 min to prep the night before)

Make Ahead Options (Grab & Go)

  • Muffins made with protein powder (I’ve got plenty recipes here.  Type in “muffins” in search bar near the top of the page)
  • Banana bread or pumpkin loaf (made ahead), and a protein shake mixed with water.
  • Overnight oats.  The night before, mix oats, greek yogurt, milk, your favorite fruit and a few nuts.  Let sit overnight.  In the morning, you have muesli! TIP: Some people like to use an almost-gone peanut butter jar!
  • Breakfast Wraps – (pre-made) . Scramble some eggs with veggies and sausage, let cool. Grate some cheese and assemble in tortillas. Wrap tightly in plastic, store in freezer…then its grab & go! If you don’t do eggs, same can be done with ground turkey & chicken with your favorite spices.breakfast wraps
  • Protein pancakes (pre-made). Spread on 1 Tbsp peanut butter or almond butter & lower sugar jam.  Or peanut butter and sliced banana.
  • Mini frittata’s (pre-made).  Made with egg whites, veggies, and cooked in muffin cups
  • Protein waffles (pre-made).  I make these and keep in the freezer and pop in the toaster like Eggo’s!
  • Hard boiled eggs (pre-made) with toast, or cut up the egg, top with salsa and wrap in a whole wheat tortilla
  • Hard boiled eggs & an apple with peanut butter/almond butter
  • Bacon & cheddar protein muffins (instead of a McDonalds Egg McMuffin!)
  • Whole grain cereal (steel cut oats, rye, millet, quinoa, oat bran).  Pre-make a big batch, store in fridge and re-heat single servings.
  • Homemade protein bars

15 Minutes

  • Egg white scramble with veggies, side of oatmeal.  (My favorite scramble of the moment: 6 egg whites, red onion, red pepper, topped with a bit of goat cheese)
  • Scrambled egg, corn tortilla, melted cheese & a side of salsa
  • Protein pancake (single serving).  Blend 1/3 cup oats, 3/4 cup liquid egg whites, cinnamon, vanilla.  Cook like pancake.  Topping ideas: nut butters, berries, low sugar jam, low sugar syrup, coconut spread, pumpkin or apple butter
  • 1 poached egg, with scrambled egg whites.  2 slices whole grain (or gluten free) toast
  • BLT.  Egg white scramble, 1 slice turkey bacon, tomato & lettuce in a whole grain tortilla
  • Blueberry pancakes (gluten free)
  • Banana chocolate chip pancakes (gluten free)
  • Gingerbread pancakes (gluten free)

30 Minutes

Question!  Is there anything I missed?  What do you like for breakfast?

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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