Nourishing breakfast ideas in under five minutes
How to eat a healthy breakfast if you don't have time in the morning?
This is a questions I get a lot. I decided to share my favorite quick breakfast recipes that I recommend to my clients and also make for myself. You can make all of these in under five minutes and some of them you could even prepare overnight and just grab in the morning.
No more excuses for not eating breakfast!
1. Overnight oats
A beloved classic for a good reason. Overnight oats are easy to prepare overnight for one of those grab and go breakfasts. They are also very versatile with almost endless topping and add-in options. Here's a basic recipe:
Ingredients:
- ½ cup old fashioned oats
- 1 cup milk of choice
- 1 tsp of chia or flax seeds
- A dash of cinnamon or vanilla
- Toppings of choice
- Mixed berries
- Fruit
- Nuts
- Nut butter
- Yogurt
- Chocolate chips
Directions:
- Combine oats with milk and seeds and spices (if using) in a container.
- Place in the fridge overnight.
- Enjoy with favorite toppings, such as fresh fruit and/or nuts in the morning.
- Pro tip: make it even faster by adding frozen berries into the oats and letting them defrost overnight while the oats are soaking.
2. Protein smoothie
Smoothies are tricky - they can be great for you but they can also not be if you don't know which ingredients to add in. What is important is adding enough protein to keep you satiated. This does not necessarily mean a protein powder. Things like yogurt, kefir, or nut butters can be great high-protein add ins too. Also be careful to not overload on sugar by skipping juices as the base. Here is a recipe that is well-balanced:
Ingredients:
- 1 cup of mixed frozen berries
- ½ cup frozen mango or pineapple
- A handful of spinach or kale
- ½ cup low-fat yogurt
- 1 cup of favorite milk
- Ice as needed
- Optional: 1 scoop of protein powder of choice
Directions:
- Blend everything and enjoy!
3. Avocado toast
It's one of those meals that can look very fancy when in reality it's super easy to make! Here is how to make a delicious and well-balanced avo toast:
Ingredients:
- 1 large or 2 small slices of whole grain bread
- ½ avocado
- High protein topping of choice:
- ¼ cup mashed chickpeas
- 1-2 tbsp of hummus
- 1-2 tbsp crumbled feta cheese
- sliced, hard-boiled egg
- Salt, pepper, and/or pepper flakes
Directions:
- Toast your bread.
- Smash avocado and spread on toasted bread.
- Add a high protein topping of your choice and enjoy!
4. Yogurt bowl
Another timeless classic! One of the best ways to get all macronutrients in without really putting too much work in. It's also one of those meals that you can adjust to your liking and have each day while still changing small details to make it a new dish each time.
Ingredients:
- 1 small (5.3 oz) low-fat yogurt
- Toppings fo choice:
- ⅓ cup granola (opt for low-sugar if possible)
- ½ cup berries
- 1 piece of fruit (kiwi, apple, banana, peach...)
- 1-2 tbsp nuts
- 1-2 tbsp nut butter
Directions:
- Combine the yogurt in a bowl with a choice of toppings and enjoy!
5. Almond butter toast
You can have toast, even if you aren't a fan of a savory breakfast. Almond butter or peanut butter make a great topping because nut butters are high in healthy fats and protein.
Ingredients:
- 1 large or 2 small slices of whole grain bread
- 2 tbsp of almond (or any nut/seed) butter
- ½ cup of berries or other fruit of choice
- Dash of cinnamon
Directions:
- Toast the bread.
- Spread a tablespoon of nut butter on each slice of bread.
- Top with berries or other fruit.
- Sprinkle with cinnamon and enjoy.
- Alternatively, you can skip the fruit and use a fruit spread of choice.
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