Top Tips For an Easeful Breakfast Routine
- Plan and shop ahead of time - Meal prepping is a great way to save time (and money!) in the morning. Have your ingredients ready for quick assembly, and try to keep a well-stocked kitchen so you won't have to go grocery shopping every week.
- Keep it simple - Breakfast doesn't have to be complicated. Aim for simple recipes with a few easy to prepare and assembled ingredients.
- Wake up 10 minutes earlier - Having an extra 10 minutes in the morning can make all the difference. Set your alarm clock a bit earlier and use that spare time to prepare a healthy breakfast before starting your day.
- Prep the night before - Assembling your breakfast the night before can be a big help. This way, you won't have to worry about prepping in the morning and can just grab and go!
Upgrade Your Mornings With These Easy and Healthy Breakfast Ideas
From simple overnight oats to a fancy French omelette - make breakfast as straightforward or luxurious as you like. There are so many ways to boost the nutrients in your breakfasts. Adding nuts, seeds and fruit to sweet breakfasts can up your antioxidant, vitamin and mineral intake. Including protein in your morning meals is a great way to keep you mentally sharp and energised. High-protein options are also a great way to meet the growing needs of kids and teens.
Here are some breakfast ideas to get your day started the right way.
- Overnight Oats
- Avocado Toast
- Smoothie Bowls
- French Omelette
- Healthy Pancakes
- Breakfast Wraps
- Chia Pudding
- Açai Bowls
- Quinoa Porridge
- Healthy Granola
A quick and easy way to have a healthy breakfast on the go is by preparing overnight oats the night before. It's great for kids, teens and busy working parents. This classic breakfast is incredibly versatile, allowing you to customise it with your own favourite flavours and toppings.
All you need are your preferred type of oats (gluten-free if needed), some milk or dairy-free alternatives and some delicious mix-ins such as nuts, seeds and fruit. Overnight oats make the most of humble old oats in a fraction of the effort it takes for porridge. The basic recipe is versatile and easily adapted to suit your dietary needs.
A modern classic is the delicious breakfast staple, avocado toast. A simple combination of avocado with a healthy slice of sourdough toast is a great way to get nutrients like vitamin E, omega-3 fats and minerals into your breakfast. Start by slicing up an avocado and spreading it onto some toasted bread of choice.
For extra flavour and nutrition, season your avocado toast with all sorts of toppings. Simple salt and pepper with lemon and olive oil is divine. Red chilli flakes and crumbled ricotta add a spicy protein hit. Or, a handful of sunflower sprouts, black sesame seeds and lime give some sweet crunch and a boost of nutrients.
Turn your morning smoothies into an easy breakfast bowl with any blender. Start by blitzing up your favourite frozen fruit, a dash of honey and a liquid base of choice (e.g., homemade nut milk, oat milk or water). Once you have prepared the smoothie, pour it into a bowl and top with your favourite mix-ins such as bananas, dried blueberries, sunflower seeds or granola. You could also opt for a green smoothie bowl and pack it with spinach, kale or cucumber. To boost the protein content, add some chia seeds or hemp hearts.
Eggs are a staple in most breakfast meals and for very good reason. Eggs provide vital brain-boosting nutrients, essential amino acids, choline, and B vitamins and minerals. This classic breakfast idea is the perfect way to get some protein into your morning meal. When you combine free-range eggs, herbs and some quick-cooking vegetables and grated cheese, you've got a fancy and very nutrient-dense breakfast ready in minutes. If you're looking for extra flavour, add some bacon or spicy salsa to your omelette mix. Enjoy your omelette with some toasted bread for a truly satisfying breakfast.
Who said pancakes can't be healthy? You can always make a classic flapjack-style pancake with equal parts flour and milk mixed with one egg. Or, swap wheat flour for a gluten-free flour alternative. Experimenting with buckwheat flour, LSA, and almond flour (or a combination) can boost minerals, protein and healthy fats to start your day well. Top your healthy pancakes off with fresh fruit, honey or maple syrup and coconut cream - there are endless options!
Wraps are a great way to enjoy a balanced breakfast on the go, and they’re surprisingly easy to make. Start by heating some tortillas (gluten-free option available) in a pan and fill them with your favourite ingredients such as scrambled eggs, cooked leftover veggies, cheese and avocado. If you’re feeling extra hungry, add some sliced lean meats or beans to your wrap for more protein. Breakfast wraps are one of the most complete, macronutrient-balanced breakfast ideas to enjoy any day of the week. To ensure your wraps don't get soggy, try stuffing them with pre-cooked ingredients that you can quickly reheat in the oven or microwave.
Chia pudding is a nutrient-packed breakfast that can be made in just 5 minutes the night before. Start by blending some chia seeds, almond milk and your fave sweetener (e.g., maple syrup) until you have a thick pudding-like consistency. Pour the mixture into glasses or bowls and set in the fridge overnight. Or, simply mix 1 part chia seeds with 3 parts liquid, stir with a fork and set aside in the fridge overnight. In the morning, top your chia pudding with fresh fruit and seeds. If you want a more indulgent breakfast, spruce up your chia pudding by adding some cocoa powder or peanut butter to the mix.
A great way to enjoy a healthy and delicious breakfast is with an açai bowl. It's not often in the fruit world for berries to be high in both protein and fat. Yet, here we have açai berries, more commonly seen as açai powder or pureé. Açai has a unique nutrient profile that offers a range of health benefits. They also come together in a flash, by blending frozen bananas, açai powder and your fave milk until you have a cool and smooth consistency. Pour your mixture into a bowl and top it off with fresh fruit, granola or other crunchy mix-ins such as coconut flakes, chia seeds and nuts. If you're looking for something extra special, try adding a spoonful of almond butter or some sweet date syrup for added decadence. So if you add açai to your regular healthy eating plan, it can help you meet your macronutrient needs and stay healthy.
Nothing beats a warm bowl of porridge on a cold morning! For a modern twist on a classic, quinoa porridge could be your new favourite way to start the day. Start by cooking quinoa in almond milk or coconut milk until it has absorbed the liquid and become creamy. Add your favourite mix-ins, such as nuts, dried fruits or fresh berries, to make this breakfast more nutritious and flavorful. You can use dairy milk for a traditional-style porridge and add a chia spice mix for extra warmth.
Quinoa is considered one of the world's most healthy foods due to its high nutritional profile. It's a complete protein containing all nine essential amino acids our bodies can't produce independently. Quinoa is also packed with fibre for healthy digestion and potent polyphenolic compounds to reduce inflammation and help prevent cancer. Quinoa is also high in vitamins and minerals, such as magnesium, phosphorus, manganese, and folate. Not only is it gluten-free, making it an excellent option for individuals with coeliac disease, but quinoa also has a low glycemic index. This means you'll have more sustained energy and better blood sugar control during the day. Quinoa porridge is an excellent choice for a healthy start to your day.
Granola is a beloved breakfast choice, perfect for pairing with yogurt, milk, or simply crunching away at it on its own (just me?). A healthy version of granola is a great breakfast option as long as you know exactly what goes in it. The beauty of making your own is that you can control added sugar. You can also use coconut oil to toast your granola, which gives an unbeatable crunch and makes it vegan as well! Customise your granola blend by adding spices like cinnamon, nutmeg or ginger for added flavour. You can also switch up the mix-ins and opt for shredded coconut, LSA, dried cherries or chocolate chips.
Busy Mornings Made Easy With These Breakfast Ideas
Starting your day with a nutritious breakfast is essential for maintaining energy levels and promoting overall health. These quick and easy breakfast ideas cater to various dietary lifestyles, ensuring there's something for everyone. Whatever your dietary or lifestyle needs, a delectable breakfast is possible even on busy mornings. Remember, a healthy morning routine begins with a balanced, nutritious breakfast. So, try out these ideas and make your mornings worth waking up for.
Delicious & Healthy Breakfast Recipes
Açai Bowl with Hemp Seeds and Maple Syrup
Açai bowls are a popular breakfast option due to their rich flavour and abundant antioxidants. This recipe, which includes the added crunch of hemp seeds and the natural sweetness of maple syrup, is sure to keep you satisfied and energised until lunchtime. It's perfect for those following a vegan or paleo diet.
- 2 packs of frozen açai puree
- 1 ripe banana
- 1/2 cup of almond milk (or any dairy-free milk of your choice)
- 2 tablespoons of hemp seeds
- 1 tablespoon of maple syrup
- Toppings: sliced almonds, fresh berries, shredded coconut
- Run the frozen açai packs under hot water for a few seconds to slightly soften, then break them into pieces and put them into your blender.
- Add the ripe banana and almond milk to the blender. Blend until you get a smooth and creamy consistency.
- Add the hemp seeds and maple syrup to the blender, then pulse to combine.
- Pour the açai mixture into a bowl.
- Garnish with your favourite toppings and drizzle a little extra maple syrup on top if desired.
Healthy Almond Pancakes
Pancakes may seem off the menu for those following a low-carb or keto lifestyle due to their high-carb content. However, with this easy and delicious recipe, you can enjoy a healthy breakfast that keeps you fueled throughout the day. Here's how to make them:
- 1 cup almond flour
- 4 large eggs
- 4 oz cream cheese
- 1 tsp vanilla extract
- 1/2 tsp cinnamon (optional)
- 1 tbsp erythritol (or your preferred sweetener)
- Butter or coconut oil for frying
- Add the almond flour, eggs, cream cheese, vanilla extract, cinnamon, and erythritol into a blender. Blend until the mixture is smooth and no lumps remain.
- Heat a non-stick skillet over medium heat and add a small amount of butter or coconut oil.
- Pour about 1/4 cup of the batter into the skillet and spread it into a circular shape with the back of a spoon. Cook until bubbles form on the surface, then flip and cook until the other side is golden brown.
- Repeat this process with the remaining batter.
- Serve your keto pancakes with whipped cream and fresh berries.
Matcha & Kiwifruit Smoothie Bowl
Here's a vibrant and refreshing way to start your day! Packed with antioxidants from matcha and vitamin C from kiwifruit, this smoothie bowl is as healthy as it is delicious. Whether you're vegan, gluten-free, or on a paleo diet, this recipe caters to you.
- 1 ripe banana
- 2 kiwifruit, peeled and sliced (reserve some for topping)
- 1 cup fresh spinach
- 1 cup almond milk (or any dairy-free milk of your choice)
- 1 teaspoon matcha powder
- Toppings: chia seeds, sliced almonds, coconut flakes, the reserved kiwifruit slices
- In a blender, combine the ripe banana, kiwifruit, fresh spinach, almond milk, and matcha powder. Blend until smooth and creamy.
- Pour the smoothie mixture into a bowl.
- Garnish with your choice of toppings: sprinkle chia seeds, sliced almonds, and coconut flakes, then arrange the kiwifruit slices on top.
- Your matcha and kiwifruit smoothie bowl is ready to be enjoyed. A perfect blend of sweet and tangy flavours, this smoothie bowl is sure to energise your mornings!
This recipe is a tasty breakfast option and a perfect afternoon pick-me-up snack.
Overnight Oats with Apple & Cinnamon
This recipe is not just easy to prep and incredibly delicious, but it's also a perfect choice for those following a gluten-free diet.
- 1/2 cup gluten-free rolled oats
- 1/2 cup almond milk (or any milk of your choice)
- 1/2 apple, chopped
- 1 tablespoon sultanas
- 1 tablespoon honey or maple syrup (optional)
- A pinch of cinnamon
- Start by adding the rolled oats to a mason jar or any sealable container.
- Add the almond milk, ensuring that the oats are fully submerged.
- Add the chopped apple, sultanas, and a sprinkle of cinnamon to the container.
- Stir well to combine all the ingredients.
- Secure the lid of the container and place it in the refrigerator overnight.
- In the morning, give the oats a good stir. At this stage, you can add a sweetener like honey or maple syrup if desired.
- Your apple and cinnamon overnight oats are ready to be enjoyed.
Quinoa Porridge with Prunes and Pears
Starting your morning with a warm bowl of quinoa porridge can be both comforting and filling. This recipe is nutrition-packed and suitable for vegans and those adhering to a gluten-free diet.
- 1 cup quinoa
- 2 ripe pears, peeled and diced
- 1/2 cup prunes, chopped
- 2 cups almond milk (or homemade nut milk of your choice)
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- A pinch of salt
- Rinse the quinoa under cold water and drain.
- Place the quinoa in a saucepan and add the almond milk, diced pears, chopped prunes, and a pinch of salt.
- Bring the mixture to a boil over medium heat, then reduce the heat to low, cover the saucepan, and let it simmer for about 15-20 minutes until the quinoa is cooked and has absorbed most of the almond milk.
- Stir in the maple syrup and cinnamon.
- Cook for an additional 2-3 minutes until the porridge is at your desired consistency. If it's too thick, you can add a little more almond milk.
- Your quinoa porridge with prunes and pears is ready to be served. Enjoy it hot, topped with a few more pieces of pear and prune if you like.
Adolphus, K., Lawton, C. L., Champ, C. L., & Dye, L. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Advances in nutrition (Bethesda, Md.), 7(3), 590S–612S. https://doi.org/10.3945/an.115.010256
Agarwal, A., Rizwana, Tripathi, A. D., Kumar, T., Sharma, K. P., & Patel, S. K. S. (2023). Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants (Basel, Switzerland), 12(7), 1413. https://doi.org/10.3390/antiox12071413
Alasalvar, C., Chang, S. K., Bolling, B., Oh, W. Y., & Shahidi, F. (2021). Specialty seeds: Nutrients, bioactives, bioavailability, and health benefits: A comprehensive review. Comprehensive reviews in food science and food safety, 20(3), 2382–2427. https://doi.org/10.1111/1541-4337.12730
Filho, A. M., Pirozi, M. R., Borges, J. T., Pinheiro Sant'Ana, H. M., Chaves, J. B., & Coimbra, J. S. (2017). Quinoa: Nutritional, functional, and antinutritional aspects. Critical reviews in food science and nutrition, 57(8), 1618–1630. https://doi.org/10.1080/10408398.2014.1001811
Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow's milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
Vilhena, J. C., Lopes de Melo Cunha, L., Jorge, T. M., de Lucena Machado, M., de Andrade Soares, R., Santos, I. B., Freitas de Bem, G., Fernandes-Santos, C., Ognibene, D. T., Soares de Moura, R., de Castro Resende, A., & Aguiar da Costa, C. (2021). Açaí Reverses Adverse Cardiovascular Remodeling in Renovascular Hypertension: A Comparative Effect With Enalapril. Journal of cardiovascular pharmacology, 77(5), 673–684. https://doi.org/10.1097/FJC.0000000000001003
Zhou, L., Lin, X., Abbasi, A. M., & Zheng, B. (2016). Phytochemical Contents and Antioxidant and Antiproliferative Activities of Selected Black and White Sesame Seeds. BioMed research international, 2016, 8495630. https://doi.org/10.1155/2016/8495630