18 Fast, Healthy Breakfast
Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg
Healthy Breakfast lend the dish an extra pop of flavor and fragrance. Round it out with a creamy soft-boiled egg, and you’ve got a real breakfast champion.
Get the recipe: Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg
Healthy Banana Bread
This whole-wheat banana bread is so moist and delicious, you’d never know it’s guilt-free. Unsweetened applesauce replaces oil or butter and, instead of refined sugar, the loaf is sweetened with honey. Bake it over the weekend, then take slices with you on busy weekdays. For a boost of protein, spread with a tablespoon of peanut butter.
Get the recipe: HealthyBanana Bread
Scrambled Eggs With Beans, Tomatoes, and Pesto
Eggs, which are protein superstars, are the foundation of this tasty, fiber-rich meal. Enjoy a healthy dose of vitamin C, lycopene, potassium, and folate, courtesy of the sweet grape tomatoes. A swirl of pesto adds a fresh, garlicky kick and vibrant color. Serve atop slices of whole-grain toast.
Get the recipe: Scrambled Eggs With Beans, Tomatoes, and Pesto
Quinoa Breakfast Bowl
Prefer a savory start to your day? This one’s for you. Though more often seen at the dinner table, crunchy, nutty quinoa can be an unexpected but appealing addition to the breakfast table, too. For a one-dish morning meal, pair it with tender smoked salmon and a sunny, runny fried egg.
Get the recipe: Quinoa Breakfast Bowl
There’s a benefit to starting your day with creamy avocado toast: The fruit is loaded with fiber and cholesterol-lowering monounsaturated fats. Plus, the whole thing is ready in just three simple steps: Mash the avocado onto toasted bread, drizzle with olive oil and lemon juice, and then sprinkle with salt and red pepper flakes.
Get the recipe: Avocado Toast
Toasted Pistachio Muesli With Apple and Fig
Bake oats, pistachios, poppy seeds, and sesame seeds until the mixture is golden brown, then serve with milk, almond milk, or plain yogurt. Top with sliced apples and figs for an instant upgrade. It’s such a beautiful (and tasty) start to your day, you’ll be recreating it week after week.
Get the recipe: Toasted Pistachio Muesli With Apple and Fig
Poached Eggs With Mushrooms and Tomatoes
Sautéed tomatoes and golden brown mushrooms amp up delicately poached eggs in this comforting breakfast. To help the egg whites set, add a splash of vinegar to the poaching water. To serve, sprinkle with grated Parmesan cheese, salt and pepper, and fresh chives. It’s hearty enough to make for dinner, too.
Get the recipe: Poached Eggs With Mushrooms and Tomatoes
Almond Butter, Yogurt, and Fruit Parfaits
This layered parfait is the perfect on-the-run treat. Chopped roasted almonds add a delightful crunch, and each bite is filled with sweet, juicy fruit. If you’re not an almond butter fan, swap in peanut butter or sunflower seed butter. You can also use agave nectar in place of the honey.
Get the recipe: Almond Butter, Yogurt, and Fruit Parfaits
Yogurt With Grapes and Granola
You’ll have time for this three-ingredient breakfast on even your busiest mornings. To take this parfait to go, pack it in an insulated coffee cup or thermos. In need of a granola recipe? Try our toss-and-bake granola, which is endlessly customizable. Prefer sunflower seeds to pepitas? They’ll work. Crazy for dried cranberries? Just have fun with it.
Get the recipe: Yogurt With Grapes and Granola
Whole-Grain Blueberry Muffins
Made with plump blueberries, whole-wheat flour, oats, flaxseed meal, and low-fat yogurt, these healthy muffins deliver lots of fiber—so you’ll stay full throughout those morning meetings. They’ll keep at room temperature for three days or in the freezer for one month. Warm briefly in the microwave before serving.
Get the recipe: Whole-Grain Blueberry Muffins
Fruit and Cheese Healthy Food
A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2 ounces of cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resealable plastic bag.
Peanut Butter Waffle
Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle it with 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver nutrients slowly and steadily.
Strawberry Protein Shake Healthy Food
In a cocktail shaker, combine a packet of vanilla or strawberry instant-breakfast powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of low-fat strawberry cow’s milk or soy milk. (You can also mix this the night before.) If you have time, use a blender to add strawberries or a frozen banana, for extra fiber, and a scoop of protein powder, such as GeniSoy Natural.
You could have a slice of last night’s pizza (it’s preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.
To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good options. Because cereal bars rarely have more than 2 grams of protein, kids might be better off adding a stick of Go-Gurt! and a sleeve of peanuts.
Egg McMuffin Healthy Food
Yes, you read that right. If you must eat fast food in the morning, get an Egg McMuffin at McDonald’s. At 300 calories, it’s not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To trim empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange.
A bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk is nearly the perfect breakfast. Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries.
One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a ½-ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C.