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Last Updated on December 14, 2020

25 Quick and Healthy Breakfast Ideas to Energize Your Day

25 Quick and Healthy Breakfast Ideas to Energize Your Day
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There’s no doubt about it: breakfast is a smart way to get your day off to an energetic start!

Those who skip breakfast usually do so for the same reason: they don’t have time.

But when you see these quick healthy breakfast recipes, you’ll want to make the time! These delicious breakfasts are not only packed with nutritious energy, but they’re ready in minutes – and they’ll keep you powered throughout the day.

So, without further ado, let’s get breakfast ready!

1. Baked Eggs Skillet

Baked eggs

    Packed with protein, this breakfast hits all the right spots! It’s super easy to make and full of healthy fats and minerals, including magnesium, potassium, and calcium. Eggs supply a good dose of protein and polyunsaturated fats, as well. The whole family will be asking you to make this every morning!

    Get the recipe here!

    2. Chia Breakfast Pudding

    Simple Chia Pudding on www.simplebites.net

      Rich in omega-3 fatty acids, protein, and fiber, this is one pudding you won’t want to miss! Best of all, the chia seeds contain up to three times the calcium of a serving of milk. They’re also a fantastic source of mucilage, which helps to keep your digestive system in good order. And this breakfast dish can be made the night before!

      Get the recipe here!

      3. Berry Yogurt Smoothie

      Healthy Protein Packed Berry Yogurt Smoothie | chefsavvy.com #recipe #healthy #fruit #protein #smoothie

        The breakfast you can take anywhere! This smoothie delivers the antioxidant power of berries and the probiotic goodness of yogurt. It has loads of fiber, vitamins and protein – but it’s also gluten-free! You can even use dairy-free yogurt to suit. With only five ingredients, it’s one of the easiest breakfasts in the book.

        Get the recipe here!

        4. Buckwheat Breakfast Muffins

        Buckwheat groat breakfast muffin

          Pseudo-grains such as buckwheat and quinoa are gluten-free and naturally low in carbs. They’re also rich in micronutrients and fiber: everything you need to keep you nourished and satisfied for hours. And what’s easier to eat on the run than a fresh muffin?

          Get the recipe here!

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          5. One-Cup Pancakes

          One-cup pancakes with blueberries

            Eggs, blueberries, yogurt – and a cup! These pancakes are so easy, even kids can make them. This is great because they’re the healthiest pancakes in the book: packed with protein, antioxidants, healthy fats and micronutrients. You don’t even need scales. Best of all, there’s no added sugar!

            Get the recipe here!

            6. Breakfast Cookies

              Who said cookies had to be unhealthy? These wholesome creations are made with fiber-rich oatmeal and fruit, so they’re fantastic for a grab-and-go breakfast or mid-morning snack. You can experiment with substituting the sugar for natural sweeteners, such as xylitol or stevia.

              Get the recipe here!

              7. Banana and Cinnamon Porridge

              Banana & cinnamon porridge

                This porridge is so delicious, you’ll think it was made in a café. But you can whip it up in minutes on your own stove! Bananas are the perfect combination of energy, fiber, and potassium, while cinnamon provides sweetness without sugar – plus powerful antifungal benefits.

                Get the recipe here!

                8. Savory Breakfast Bowl

                Healthy Savory Breakfast Bowl

                  Anything goes with this savory breakfast bowl – and it can be thrown together in five minutes! Prepare the cooked ingredients in advance and you’ve got a plateful of nutrition worth waking up for. Avocado and egg deliver healthy fats and protein, and quinoa is the perfect grain-free energy booster.

                  Get the recipe here!

                  9. Fruit and Cheese

                  Cheese, Fruit and Nut Collection | Gourmet Food Basket by DeLallo

                    So easy it’s almost embarrassing – but you’ll win points for healthiness! This breakfast can be thrown into a bag and eaten on the way to work or school. With fruit, cheese, and a handful of nuts, you’ve got protein, healthy fats, and fiber in seconds. Keep a few ready-made in the fridge so you can reach for them on your way out the door.

                    Get the recipe here!

                    10. Healthy Breakfast Burrito

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                      The great thing about a burrito is that you can modify the ingredients to suit the seasons or your tastes. This particular recipe embraces the protein of eggs, the healthy fats of avocado, and the all-round goodness of spinach – with flavor to boot!

                      Get the recipe here!

                      11. Cucumber-Lox Toast

                      Cucumber-Lox Toast Recipe | MyRecipes

                        A breakfast to keep you going right through to lunchtime! The Greek yogurt will satisfy both your calcium and protein needs, and wholewheat bread will pack a fiber-rich punch. Choose between eggs or salmon for a topping, and you’ve covered nearly every food group!

                        Get the recipe here!

                        12. Nutty Superfood Breakfast Bites

                        Nutty Superfood Breakfast Bites Recipe | Real Simple

                          There’s no surer way to get a dose of superfoods in a bite! With heart-healthy almonds, protein-packed quinoa, and antioxidant-rich goji berries, these little bites can be made in advance and grabbed on your way out the door. You can also experiment with different types of nuts, seeds, and dried fruit.

                          Get the recipe here!

                          13. Butternut Squash Breakfast Hash

                            The perfect breakfast for using up what’s in the fridge! Butternut squash is an excellent low-carb base, but you can add in greens such as zucchini, kale, and anything else on hand. This is a great way to repurpose leftovers for a nutritious breakfast in a flash!

                            Get the recipe here!

                            14. Magical Blender Muffins

                            Magical Blender Muffins | Cooking Light

                              Get creative with your blender and whip up a batch of blender muffins! There’s an endless variety of blender muffin recipes trending on social media right now, which basically means you can’t get them wrong. Let your imagination run wild with combinations of whole grains, eggs, fruits and yogurt. Top with nuts, seeds, or berries – and bake!

                              Get the recipe here!

                              15. Cheesy Spinach Baked Eggs

                                These look tricky, but they’re far from it. They’re ready in a snap, and they’ll get your day off to a protein-filled start! With eggs, spinach, and cheese combined in a neat little ramekin, even the fussiest kids will want to eat their veggies. You can even leave out the cheese if you want them to be dairy-free – the baked eggs alone will still be delicious!

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                                Get the recipe here!

                                16. Coconut Granola

                                Coconut granola

                                  Few granolas are as quick and tasty as this one! With sweetness, flavor, and a crunchy texture, it’s the kind of breakfast you’ll look forward to all week. The fiber keeps you satisfied while the coconut is a fantastic source of good fats, antifungal benefits, and chewy delight. Add fruit and yogurt and you’ve got a quick and healthy breakfast any day of the week.

                                  Get the recipe here!

                                  17. Dark Chocolate Quinoa Breakfast Bowl

                                  Grabbing a bite of our Dark Chocolate Quinoa Breakfast Bowl with fresh berries and banana

                                    Did you know a cup of quinoa contains 8 grams of protein, 5 grams of fiber, and a good dose of iron and magnesium? You can even add chocolate to the mix, and it’ll still be healthy! And that’s exactly what this fantastic breakfast bowl is about: nutritious quinoa, antioxidant-rich cocoa powder, and naturally sweet maple syrup. It requires only 7 ingredients, 30 minutes, and 1 pot to prepare. Win!

                                    Get the recipe here!

                                    18. Cheesy Chaffles

                                    Chaffle - Delish.com

                                      Never had a chaffle? Now’s the time to try them! Chaffles are “cheese waffles” – and while that sounds decadent, they’re actually Keto-friendly and packed with protein! Easy to make and perfect for topping with fresh, seasonal vegetables or heart-healthy avocado. You can even modify the recipe to make them into sandwiches, toasts, or tacos!

                                      Get the recipe here!

                                      19. Southwest Tofu Scramble

                                      Plate filled with breakfast potatoes and Southwest Tofu Scramble

                                        Even meat-eaters will love this! And because just 8 ounces of tofu contains a whopping 20 grams of protein, there’s no better way to start the day! With as many veggies as you can handle (the more brightly-colored, the better) and a simple 5-ingredient sauce, you’ve got flavour and nutrition on a plate.

                                        Get the recipe here!

                                        20. Turkey Sage Breakfast Patties

                                        Turkey and Sage Breakfast Patties

                                          It’s like having burgers for breakfast – but without the bad stuff! These turkey patties are not only delicious, but they provide a healthy serving of lean protein along with the rich antifungal benefits of onions and olive oil. You’ll be supporting your gut flora and maintaining a healthy balance to your microbiome. Cook up a batch and have them ready to grab on the run!

                                          Get the recipe here!

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                                          21. Banana Zucchini Oatmeal Cups

                                          Zucchini Banana Oatmeal Cups…a super easy breakfast on-the-go! #vegan #glutenfree

                                            These gluten-free oatmeal cups are really easy to customize with your own choice of fruit or nuts. But the best part is that you can make a whole bunch of them in advance and store them in your fridge! Just take a few out in the morning for yourself and your family.

                                            Get the recipe here!

                                            22. Savory Oatmeal With Egg

                                            Savory Oatmeal with Cheddar and Fried Egg - perfect breakfast bowl ready in 10 minutes! by Lisa Lin of healthynibblesandbits.com

                                              Can’t decide if you want oatmeal or eggs? Put them together! Yes, savory oatmeal is a thing, and it’s delicious. It’s also super fast and easy to make! Use quick-cooking steel-cut oats for extra fiber and healthy energy. Throw in a few medicinal spices and top with cheese and egg for a perfectly protein-rich and tasty start to the day. You might even be tempted to have it for lunch and dinner!

                                              Get the recipe here!

                                              23. Sun Butter, Banana, and Chia Seed Toast

                                                Toast is the go-to in most households – so how do you make it healthier? Easy – add the protein of chia and the healthy fats of sun butter! This breakfast toast is the ultimate energy-booster, serving up omega-3s, fiber, and potassium on a couple of slices. You can experiment with different types of nut butter and the breads. In fact, you may never again eat toast any other way!

                                                Get the recipe here!

                                                24. Buckwheat Porridge

                                                Buckwheat porridge

                                                  Who said buckwheat had to be savory? This divine combination of buckwheat and oat bran makes for a fast, filling breakfast with loads of flavor. Buckwheat is gluten-free and rich in protein and micronutrients. And it’s not even a grain – it’s pseudocereal called “super-seeds.” Great for the grain-free people in your household!

                                                  Get the recipe here!

                                                  25. Instant Pot Yogurt

                                                    Why buy yogurt when you can make your own? Homemade yogurt is free of added sugars, and you can create all sorts of variations with fruit, nuts, and more! Yogurt is also a fantastic source of healthy probiotics, calcium, and protein. Make a batch and keep it in the fridge for a quick breakfast or anytime snack.

                                                    Get the recipe here!

                                                    Find More Great Breakfast Ideas

                                                    Featured photo credit: Brooke Lark via unsplash.com

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                                                    Lisa Richards

                                                    Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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                                                    Published on July 14, 2021

                                                    13 Best Foods to Eat at Night (Advice From a Health Coach)

                                                    13 Best Foods to Eat at Night (Advice From a Health Coach)
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                                                    We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

                                                    You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

                                                    But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

                                                    1. Turkey

                                                    If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

                                                    It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

                                                    Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

                                                    2. Fish

                                                    Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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                                                    Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

                                                    Fishes also contain nutritive oils that are good for your body and skin.

                                                    3. White Rice

                                                    White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

                                                    White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

                                                    4. Bananas

                                                    Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

                                                    Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

                                                    5. Cheese and Crackers

                                                    Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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                                                    This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

                                                    6. Warm Cereals

                                                    Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

                                                    Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

                                                    7. Yoghurt

                                                    Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

                                                    Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

                                                    Unsweetened yogurt is a great snack and one of the best foods to eat at night.

                                                    8. Eggs

                                                    Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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                                                    Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

                                                    9. Protein-Pineapple Smoothie

                                                    As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

                                                    As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

                                                    10. Tart Cherries

                                                    Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

                                                    Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

                                                    11. Honey

                                                    Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

                                                    It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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                                                    12. Popcorn

                                                    When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

                                                    Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

                                                    13. Baked Sweet Potato Fries

                                                    French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

                                                    As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

                                                    Final Thoughts

                                                    When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

                                                    Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

                                                    When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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                                                    Remember, eating healthy is a great way to remain healthy.

                                                    More Healthy Snacks Options

                                                    Featured photo credit: K15 Photos via unsplash.com

                                                    Reference

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