RECIPES
ByStephanie Wilson
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Jumpstart your day with an energy-boosting morning meal. These healthy breakfast recipes and ideas will help fuel a beautiful new day!
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Why a Healthy Breakfast is Important
Research shows that having a high-fiber breakfast along with a good amount of protein and some heart-healthy fats leads to better health. Registered dietitian Beth Czerwony, RD, LD, writing for the Cleveland Clinic, lists 5 reasons you should eat a morning meal within hours of waking:
- Fuel your tank: Eating breakfast provides energy to power into your day and help your body perform at its best.
- Improve heart health: The morning is when your body is most insulin-sensitive — when it uses blood sugar more effectively. So, it’s a great time to choose fiber-filled carbs that’ll help you get 25 grams or more of dietary fiber a day to help lower your cholesterol.
- Lower your diabetes risk: One observational study found people who skipped breakfast four to five days a week had as much as a 55% increased risk forType 2 diabetes.
- Reduce brain fog: Your brain needs fuel to function. Breakfast can help you be more alert, focused and happy.
How to Start Your Day Off Right with Healthy Breakfast Recipes
UC Davis Health has compiled a list of higher protein breakfast foods we should incorporate into our morning meals.
1. Eggs
Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as “bad”) cholesterol levels. Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E.
If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.
2. Yogurt
Plain yogurt is another great option for an easy high-protein breakfast.
3. Tofu
If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble.
4. Legumes
Legumes (peas and beans) are a delicious and unique way to add plant-based protein to your morning. Garbanzo bean flour can be used to make pancakes. Just add in your favorite fruit filling for a healthy, sweet breakfast.
5. Nuts
Nuts can make a great addition to any breakfast. For an easy grab-and-go meal, you can make a homemade breakfast bar with whole grain flour or oats, nuts, and dried fruit.
21 Healthy Breakfast Recipes
Here, you will find healthy morning meal ideas, from grab-and-go muffins to egg bites, casseroles, overnight oats, and more. Many are easy to make ahead or meal prep, and all serve a dual purpose because they also make for healthy snacks later in the day.
Healthy Breakfast Recipes
1
Healthy Mediterranean Egg Muffins
These Mediterranean Egg Muffins are a delicious way to enjoy a healthy breakfast. Simple to make, perfect for making ahead and having ready for quick morning meals, or protein-rich snacks. Packed with healthy Mediterranean ingredients and flavors, they are a go-to in the mornings.
2
Blueberry Oat Muffins for Healthy Mornings
Healthy Morning Blueberry Oat Muffins: a delicious grab-and-go breakfast that is incredibly healthy and energizing. Slightly sweet, easy to make, and freezes well for quick and healthy breakfasts, sack lunches, or snacks.
3
Peanut Butter Banana Smoothie
Peanut Butter Banana Smoothie is an ever-popular favorite healthy smoothie recipe. Packed with protein for an energizing breakfast or healthy snack. It's easy, it's quick and oh-my, so, so delicious!
4
Make Ahead Easy Vegetable Egg Bake Breakfast Casserole
An easy make-ahead breakfast casserole perfect for entertaining, serving groups, on holiday mornings, or for brunch. Packed with vegetables, this is always a favorite every time I serve it. Filled with favorite seasonal vegetables, high protein eggs, and a punch of savory bacon.
5
Healthy Banana Protein Pancakes
These banana protein pancakes are a perfectly delicious way to start a healthy day. Packed with protein, these 4 ingredient pancakes are delicious with a hint of sweetness and are gluten-free.
6
Healthy Pantry Staple: Banana Oat Muffins
Banana Oat Muffins... a healthy pantry staple recipe tohave on hand for busy mornings. Reminiscentof its cousin and comfort food classic, banana bread, these muffins are quick, hearty and filling. A perfect option for breakfast, snacks or brown bag lunches.
7
Whole Wheat Waffles Recipe
This Whole Wheat Waffles recipe is a delicious and healthy whole-grain waffle that's crisp, light, and utterly delicious. Made with 100% whole wheat flour, it has no refined sugar and freezes beautifully.
8
Healthy Breakfast Quinoa with Blueberries and Bananas
Breakfast Quinoa with blueberries and bananas is a healthy start to any morning. So satisfyingly delicious with cinnamon, brown sugar, and vanilla. Topped with sweet fresh fruit and nuts and drizzled with maple syrup or honey.
9
Healthy Pumpkin Muffins with No Refined Sugar
These Healthy Pumpkin Muffins contain no refined sugar and make the most delicious pumpkin spice muffins. Packed with the warm spices you expect, they are a no-guilt, healthier treat for breakfast, snacks, or dessert in the fall.
10
2 Minute Instant Pot Oatmeal with Apples
This 2 minute Instant Pot Oatmeal with apples is a creamy, quick and healthy breakfast. Warmed with cinnamon and sweetened with a sprinkling of brown sugar. Or... a drizzle of honey or maple syrup.
11
Easy Rice Cooker Oatmeal with Apples and Cinnamon
A creamy comfort food treat in the morning, Easy Rice Cooker Oatmeal with Apples and Cinnamon. A breakfast that has become a daily habit in our house this winter.
12
Blueberry Amish Baked Oatmeal
Blueberry Amish Baked Oatmeal is a cozy, hearty breakfast that's healthy and oh-so-satisfyingly delicious. Crispy oats warmed with cinnamon and sweetened with blueberries. It's a breakfast and healthy snack to love.
13
Overnight Oats with Blueberries and Honey
Overnight Oats with Blueberries and Honey is our all-time favorite summer oats recipe. Seriously, it's incredibly easy, refreshingly cool, yet a hardy and healthy way to start the day.
14
Healthy Whole Wheat Banana Oat Bread
This healthy Whole Wheat Banana Oat Bread is moist, slightly sweet, and deliciously satisfying. It's the flavors and texture you love in banana bread like cinnamon and vanilla, just made with healthy whole grains.
15
5 Minute Homemade Oat Milk Recipe
This Oat Milk Recipe is delicious, smooth and creamy, and incredibly easy to make at home. Perfect for morning tea and lattes. It keeps refrigerated for a week and takes merely 5 minutes to make... if that!
16
Healthy Strawberry Overnight Oats
These Strawberry Overnight Oats are an easy, healthy, protein-packed breakfast with 5 minutes of prep and 4 basic ingredients. Naturally bright and sweet, tastes like summer, is hearty, and utterly delicious.
17
Healthy Egg Bites Recipe
Quick breakfasts in the morning can still be healthy and delicious with this protein-rich easy-to-make Egg Bites Recipe made with fresh vegetables and herbs. Excellent breakfast on the go or as a healthy snack.
18
Healthy Oatmeal Smoothie
This healthy Oatmeal Smoothie recipe is a simple and easy, energizing breakfast to whip up in minutes with ingredients you likely have on hand. Filled with healthy protein, it's a delicious morning drink packed with flavors you will love.
19
Healthy Baked Oatmeal Cups
These healthy Baked Oatmeal Cups contain no refined sugar and are utterly delicious. Plus, you can make them 4 different ways to satisfy everyone. From apple cinnamon to blueberry, banana, or simply plain. Easy to make in about 30 minutes.
More Breakfast Recipes to Try
- How to Make Easy Healthy Grain Bowls
- Breakfast Cookies: Easy Healthy Morning Starts
- Homemade Oat Flour Banana Bread
- Healthy Baked Oatmeal Cups with No Refined Sugar
- Mediterranean Shakshuka Recipe
