One of the main reasons why a lot of people don’t eat breakfast is the lack of time. It’s definitely easier to go and grab a bagel on your way to work, or completely skip the meal altogether. But according to medical experts, you need breakfast to help control weight and stay productive throughout the day. Children need it even more because their minds and bodies are still developing.
Preparing breakfast doesn’t have to be a chore. If you can’t have them ready the night before, here are 20 filling yet healthy meals you can eat on the kitchen countertop OR take with you. The best part? They’re all good and ready in just 10 minutes or less.
1. Simple Poached Egg Avocado Toast
The best quick breakfast includes the right amounts of carbohydrates (for energy), protein (to keep you full for longer), and vitamins. What better way to have all three than in a poached egg-avocado-on-toast trio? Kick it up a notch by mashing the avocados with a little lemon for a zesty first bite. You can make this dish allergy-safe by using gluten-free whole grain bread.
2. Omelet in a Mug
Love eggs but don’t have the time to fry them? Microwave them instead and they’ll be ready to enjoy in less than 3 minutes. Just choose your toppings (ham, bell peppers, mushrooms, etc.), add cheese and/or milk, pour into a microwave-safe mug, and you have a pretty omelet in a mug to eat right away or take with you to the office.
3. Breakfast Yogurt Parfait in a Jar
Get your daily dose of fiber in this super delicious parfait in a jar that features fruits, cereal, and yogurt. Almost anything would work with this recipe. Use fresh seasonal fruits or frozen ones mixed with your favorite add-ons. Think chia or poppy seeds, and maybe a dash of light soy milk. Layer every ingredient to make it a sweet treat for the eyes, too.
4. Nutella-Banana French Toast
Healthy sugar is welcome in the morning – especially if it’s from natural sources like honey. It gets broken down by your body so you have enough energy throughout the day. If you have an active lifestyle, then this French toast variant is perfect to wake up to. Bananas should give you the fiber you need, while Nutella’s sweetness should perk you up instantly. Hello great mornings!
5. Blueberry Single-Serve Pancake
Simple, delectable, and can be served hot in just 10 minutes. Instead of using traditional pancake mix or flour, make this dish extra healthy by replacing those ingredients with quick oats. Toss in cottage cheese for that slight tang, blend well in a food processor, and you’re ready to cook. Top with maple syrup and lots of blueberries for a filling yet quick breakfast of champions.
6. Raspberry-Beet Smoothie
If you’re really pressed for time but don’t want to scrimp out on a good meal, then smoothies are your best bet. They’re great for vegans or gluten-intolerant individuals, too! Don’t be afraid to combine fruits with vegetables when creating your very own smoothie. Why not try raspberries with beets? Balance the flavors using any milk or yogurt variants and you’re done.
7. Mushroom Scramble
Love eggs? Love mushrooms? Combine both loves in this scrumptious mushroom scramble that should get you out of the kitchen in just 10 minutes. Use either fresh or canned button mushrooms. Slice them thinly to cut cooking time. If you’re lactose-intolerant or you just want fluffier eggs, skip the milk and beat in more air before cooking the eggs instead.
8. Berry Waffle Taco
Waffles with berries? Why not! Packed with vitamins and carbohydrates, this breakfast berry taco even features yummy lemon custard sauce that you can make yourself. Create a huge batch that you can store in an air-tight container to be used for cookies, cakes, and other desserts. Forgot to make it ahead? No worries. Skip the sauce and opt for Greek yogurt or cream. Feel free to use any berries that you have on hand.
9. Humble Muesli
Grains are one of the best food choices for a quick breakfast because they are loaded with carbohydrates and fiber. If you have the habit of bringing milk with you to work, then why not pair your drink with some delicious muesli? It’s typically just a mix of cereals, grains, nuts, and fruits that are eaten with milk. These days, it is given a makeover with a sweet dose of maple syrup or honey, as well as dried fruits instead of fresh ones. As muesli is a dry meal on its own, you can easily take it with you anywhere!
10. Breakfast Popovers
Aside from giving you a burst of energy to power your day, you’ll need protein to keep you full until lunchtime. This recipe from popular chef, Jamie Oliver, ensures you get a tasty, thick treat that should satisfy even the most discerning breakfast-lovers. The chili sauce with yogurt is a brilliant dip to go with your popovers. Featuring tomatoes, smoked ham, and cottage cheese, it’s the best way to begin every morning.
11. Stick-With-You Polenta
If you work out or do a quick jog before hitting the office, then you need a light yet powerful breakfast to help your muscles recover. This polenta recipe is perfect for those who have active lifestyles. With just six ingredients, it’s both gluten-free and vegetarian. Top with nuts, raisins, or other dried fruit for a truly rewarding morning meal.
12. Bread-and-Fruit Combos
Think outside your regular avocados on toast. Some fruits are simply perfect with classic whole-grain bread. Why not try bananas with sweet jam or apples with peanut butter? Or how about pears, almond butter, and shredded coconut? When creating your own bread-and-fruit combo, keep these three ingredients in mind: bread, some form of fruit, and a type of spread. Done!
13. Tofu Omelet
Who says vegan dishes can’t be delicious? This tofu omelet is not only healthy, it’s versatile enough to be stuffed with any of your favorite ingredients! Love mushrooms, spinach, and cheese? Add them once the batter is cooked and prepare to enjoy a filling meal made in minutes. The key is blending the tofu batter in a food processor or small blender so that it’s quick and easy to pour. Make a good batch that should last you for two to three days.
14. Sweet Potato Hash
Not every starch is bad for you. Sweet potatoes and yams for instance, are gluten-free and taste great on their own. So ditch the regular hash browns with this healthier alternative! Add in your choice of protein (fish, spinach, eggs, etc.) and herbs for a breakfast meal that’s filling yet nutritious. This recipe is also great for those suffering from Type 2 diabetes as the sugars from the sweet potatoes are released more slowly, preventing sugar spikes.
15. Brown Fried Rice With Spinach
If you usually have leftover brown rice from last night’s dinner, then this dish is perfect for you. Plus, you save more time because you don’t need to cook the rice anymore. Simply sauté your greens until cooked, toss in your rice and seasonings, and voila! An Asian breakfast staple that’s sure to keep you full until your lunch hour. Shiitake mushrooms optional.
16. Banana Porridge
There’s nothing more comforting – especially on a cold morning – than a nice, warm bowl of porridge. Eat it at home or at work. The dreamy combination of rolled oats, almond milk, honey, cinnamon, and bananas are anything but boring. If you want to take it the next level though, you could always add in fruits like raspberries, and even mix in a little bit of cocoa for a chocolatey taste!
17. Vegan Breakfast Burrito
Need extra time to battle morning traffic? Vegan breakfast burritos to the rescue! This dish is versatile, filling, and can be eaten on the go – literally. As long as you have the necessary ingredients, all you need to do is assemble your burrito, wrap it, and you’re out the door. Quick tip: heat your tortillas in the microwave or toast it in the oven for a few seconds before putting in your stuffing.
18. No-Bake Caramel Pecan Granola Bars
Why buy granola bars when you can make your own? In fact, they’re tastier and you get to customize the ingredients based on your preferences. This recipe calls for brown rice syrup, which helps the ingredients stick together even without refrigeration. Freeze for several minutes though, if you want these delicious bars to keep until after your shift. To make it gluten-free, simply look for GF rolled oats instead of regular ones.
19. No-Bake Apple Cinnamon Muffin Bites
Making quick breakfast for two? Let these amazing no-bake muffin balls set the mood for a healthy, power-packed day for you and your loved ones. If you want to go Paleo, simply switch from gluten-free flour to coconut flour. Add optional protein powder just to give this recipe a boost and you’re ready to go. You can eat these immediately after forming them into balls, or refrigerate them to save for a later time.
20. Savory Sauteed Veggie and Cheese Crepes
Taste Paris in this savory version of their famous crepes. In just 10 minutes, you’ll get a light yet mouth-watering meal that’s full of vitamins and fiber. To turn this recipe into a gluten-free version, just buy the GF flour variant. Keep the veggies crunchy so it packs a punch with every bite. Mix all the crepe ingredients in a blender so it saves time and energy. Don’t forget to sprinkle the cheese for a surprising burst of flavor!
Manage Your Mornings Right
Although you can master these 10-minute meals in no time, nothing beats properly planning your meals so you’re not rushed in the morning. After all, you never know what could go wrong. Just because your boss calls in early doesn’t mean you have to compromise on a healthy breakfast. Here are a few more tips to help you start your day on the right note:
- Remember the magic of make-ahead meals. Some of the recipes listed here (such as the yogurt parfait and the breakfast burrito) can be prepped the night before.
- Invest in good storage containers that can be used for years to come. Look for those with separate compartments so you can put in more than one kind of food at a time.
- As much as possible, put your food in a separate bag. Placing it in the same bag you use for work may attract pests like roaches or ants if you forget your food inside!
- Reuse pretty jars for your breakfast parfaits and muesli. This way, there’s no need to buy mason jars. You save time AND money!
- Don’t be afraid to use leftovers, especially if they’re still okay to eat. Rice, bread, and ham are just a few of the ingredients you can add to your quick meals.
Breakfast is more than just filling your stomach. Food should be healthy and take your lifestyle into consideration. For instance: if you work out a lot, include lots of protein into your recipes to help heal and develop strong muscles. If you’re not used to eating breakfast, start light. You may want to begin with the banana porridge or a smoothie first before you try the omelets. Pretty soon, you’ll start to feel the difference that a good breakfast delivers.
Featured photo credit: Minette Layne via Flickr via flickr.com