30 Fast, Easy Healthy Breakfast Ideas for Weight Loss

Healthy breakfast ideas

If you want to lose weight, eating breakfast is essential.

And I’m not talking about grabbing coffee and a bagel. 

You need something with a good balance of carbohydrates, fat, and protein, while also being low in calories and high in fiber. Something that will jump-start your metabolism, give you a boost of energy, and keep you satisfied until lunch.

Eating breakfast is intended to “break” the “fast” that you endured overnight. Your body was hard at work replacing cells and rebuilding muscle! 

Foods that lack nutrition, such as bagels and pastries, won’t provide your body with the fuel it needs to get going, leading to hunger and cravings by mid-morning. Suddenly you find yourself running to the vending machine or scouting for donuts in the office – not the best situation for weight loss.

Ideally, a healthy breakfast contains a balance of carbohydrates, protein, fat, and fiber to keep blood sugar levels stable and avoid becoming hangry.

For example, a fluffy spinach and cheese omelet with a side of berries. Sound too elaborate for a weekday breakfast?



Don’t sweat. 

I know morning is a busy time for everyone, including myself! So, I went ahead and put together a list of 30 of the healthiest breakfast ideas that are perfect for busy people and hectic mornings. Most of these healthy recipes can be prepped in bulk ahead of time, so all you have to do in the morning is grab and go.

Breakfast truly is the most important meal of the day, because it sets the tone for your entire day. It is important to take the time to eat a healthy breakfast daily. Over the next 30 days, I challenge you to try some of our healthy breakfast ideas and eat a healthy breakfast everyday!



Breakfast Toast with Egg and Bacon

healthy breakfast ideas - food

To put a healthy twist on the traditional breakfast plate, choose turkey bacon and whole-grain bread paired with zesty arugula and a side of vitamin C packed kiwi. This breakfast provides carbohydrates, protein, fat and fiber and is sure to keep you feeling full and satisfied.

  • 2 slices turkey bacon
  • 1 fried egg (1/4 tsp avocado oil for cooking)
  • 1 slice whole-grain bread
  • 1 tbsp butter
  • 2 cups arugula (can be served hot or cold!)
  • 1 kiwi 

Total calories: 366

Nutrition: 366 calories, Total Fat 16g, Total Carbs 22g, Fiber 2g, Sugar 5g, Protein 16 g

Greek Yogurt

Greek yogurt is one of the most popular and healthy breakfast foods, and that’s for a good reason. It’s high in protein and rich in good-for-you nutrients like calcium and magnesium. This quick and easy breakfast bowl is made by covering Greek yogurt with nuts, fruit, and chocolate. A great idea if you’re craving something a little sweet! 

  • 5.3oz container plain non-fat Greek yogurt
  • 1 tbsp sliced almonds
  • 1/4 cup blueberries 
  • 1 tsp flax meal
  • 1 tsp nut butter of your choice
  • 1/2 tbsp dark chocolate chips 

Total calories: 286

Nutrition: 286 calories, Total Fat 10g, Total Carbs 35g, Fiber 3g, Sugar 21g, Protein 15 g

Mini Crustless Quiche Bites

Mini Crustless Quiche Bites - healthy breakfast ideas

These cheesy bites are loaded with fiber and protein, and are perfect for meal prepping at the beginning of the week. They will keep for 4 days in the refrigerator. For extra speedy prep, use pre-sliced mushrooms and pre-cooked quinoa. Because there is no crust, this quiche recipe is easy, simple, and mess-free! 

  • 2 tbsp olive oil
  • 2 shallots, thinly sliced
  • 1 pound mushrooms, thinly sliced
  • 1 tsp sea salt
  • 6 large eggs
  • 1.5 cups cooked quinoa
  • 1/2 cup shredded sharp cheddar cheese
  • 1/2 tsp crushed red pepper flake

Heat the olive oil in a skillet and sauté the shallots and mushrooms until softened. Season with 1/2 tsp salt. In a large bowl, whisk the eggs and mix in the quinoa, cheddar, red pepper flakes, and remaining 1/2 tsp salt. Add the mushrooms to the egg mixture and spoon into 12 greased muffin cups. Bake for 25 minutes or until golden brown around the edges.

Total calories: 446 (for 4 bites)

Nutrition: 446 calories, Total Fat 28g, Total Carbs 27g, Fiber 5g, Sugar 2g, Protein 27g



Banana Protein Shake

While eating a banana by itself wouldn’t make for a very filling breakfast, blending it with Greek yogurt, protein powder, and nut butter adds a hefty dose of protein and healthy fats to make a balanced breakfast. 

  • 1/4 cup plain non-fat Greek yogurt
  • 1 medium banana
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 1 tbsp nut butter of your choice
  • Cinnamon to taste
  • Ice as needed

Blend all the ingredients in a high-power blender for 1-2 minutes until well-blended.

Total calories: 350

Nutrition: 350 calories, Total Fat 13g, Total Carbs 44g, Fiber 9g, Sugar 18g, Protein 22 g

Keto Waffles

healthy breakfast ideas waffles

These waffles are perfect for anyone on a carb-restricted diet like keto. Unlike traditional wheat flour waffles, this keto version is made from an egg and cheese batter that is cooked until crispy, to provide more protein and less carbohydrates. It’s one of the popular healthy breakfast ideas amongst carb-conscious eaters. 

  • 1 egg
  • 1/2 cup shredded Mexican cheese
  • 1 tbsp coconut flour
  • 1/4 tsp garlic powder
  • 1/4 tsp dried herb mix (optional)
  • Olive oil sprayer

Combine all ingredients in a bowl. Lightly spray a waffle maker with cooking spray and cook the batter for the time recommended on the machine’s instructions.

Total calories: 269

Nutrition: 269 calories, Total Fat 19g, Total Carbs 6g, Fiber 1g, Sugar 1g, Protein 16 g

Avocado Toast

Avocado toast is an incredibly versatile (and popular) breakfast that provides a healthy balance of carbohydrates, protein, fat, and fiber. Season your fried egg with salt, pepper, chili flakes, or everything bagel spices to make this breakfast over the top!

  • 1 slice whole-grain bread, toasted
  • 1/2 avocado, sliced
  • 1 tbsp goat cheese
  • 1 egg, fried in 1/4 tsp avocado oil

Total calories: 267

Nutrition: 267 calories, Total Fat 10g, Total Carbs 22g, Fiber 2g, Sugar 2g, Protein 6g

Apple Cinnamon Oatmeal

Apple Apple Cinnamon Oatmeal - healthy breakfast ideas

I promise you, a healthy breakfast doesn’t have to be boring. Add warming spices, a little bit of sugar, crunchy apples and walnuts to oatmeal for a high fiber breakfast. I like to bury the nut butter into the hot oats and let it melt for a gooey treat! 

  • 1 /3 cup instant oats 
  • 2/3 cup boiling water
  • 1/2 tsp brown sugar
  • 1/8 tsp cinnamon
  • 1 pinch sea salt
  • 1/2 large apple, sliced
  • 1 tbsp nut butter
  • 1 tbsp walnuts, chopped

Total calories: 290

Nutrition: 290 calories, Total Fat 12g, Total Carbs 40g, Fiber 7g, Sugar 16g, Protein 8g

Mini Breakfast Burritos

Are you looking for breakfast ideas you can meal prep? This easy, protein-packed breakfast recipe is sure to be your family’s favorite. Prep a dozen of these yummy burritos and freeze them for a quick and easy microwavable breakfast.

  • 2 slices of turkey bacon
  • 2 large eggs
  • 1/2 cup raw spinach
  • 1/4 cup onion, chopped
  • 1 tsp coconut oil
  • 2 whole-wheat tortillas, 6″ each
  • 1 tbsp salsa

Cook the turkey bacon and set aside. Cook the eggs to your preference and set aside. Sautée onion and spinach in coconut oil until tender and set aside. Assemble the burritos by spreading the fillings between two tortillas. Optional – crisp them up in a pan with cooking spray. Serve the salsa on the side for dipping.

Total calories: 405 (for two burritos)

Nutrition: 405 calories, Total Fat 20g, Total Carbs 34g, Fiber 6g, Sugar 5g, Protein 25g

Avocado Egg Cups

breakfast ideas - Avocado Egg Cups

Avocado egg cups are super easy to prepare and put a fun, low-carb spin on the classic “egg in a basket”. Just one avocado provides a whopping 10 grams of fiber and 3 grams of protein! 

  • 1 medium avocado
  • 2 eggs
  • 1 pinch salt
  • 1 pinch black pepper
  • 1 tbsp chives, chopped to garnish

Cut an avocado in half and remove the pit. If needed, depending on the size of the pit, remove some avocado flesh to make room for the egg. Arrange avocados in a single layer on a baking dish. Crack an egg into each half of the avocado and season with salt and pepper. Bake at 425F for 10-15 minutes or until eggs are cooked. Remove from oven and garnish with chopped chives.

Total calories: 375 per cup 

Nutrition: 375 calories, Total Fat 31g, Total Carbs 12g, Fiber 10g, Sugar 1g, Protein 15g

Sweet Potato Flapjacks 

You no longer need to skip your favorite breakfast if you are trying to lose weight. This sweet potato breakfast recipe is easy, simple, and delicious. It’s loaded with vitamin A and fiber. The best part… less than 5 ingredients. Prep a few sweet potatoes in advance to make morning assembly quick and easy. It’s a healthy alternative to a traditional flapjack and makes a perfect holiday breakfast that’ll fill the room with a cinnamon aroma. 

  • 1 medium baked sweet potato, peeled
  • 2 eggs 
  • 1 pinch sea salt
  • 1 pinch cinnamon 
  • 1 tbsp coconut oil 

Combine everything except the coconut oil in a bowl (or blender). Heat a pan over medium-high heat and add the coconut oil. Pour 1/4 cup of batter onto the pan at a time to make your flapjacks. Cook each side for 3 minutes.

Total calories: 457

Nutrition: 457 calories, Total Fat 23g, Total Carbs 45g, Fiber 17g, Sugar 10g, Protein 16g

Chocolate Berry Smoothie Bowl

breakfast ideas smoothie berry bowl

If you’re looking for something light and refreshing in the morning, try a smoothie bowl. We hide frozen cauliflower behind berries, bananas and nut butter. Raw cacao powder adds a deep chocolate flavor and antioxidants. If you can’t find cacao powder, any unsweetened cocoa powder will do! 

  • 1 medium banana, peeled and frozen in advance
  • 1/2 cup frozen berries
  • 1 cup frozen cauliflower rice
  • 2 tbsp nut butter
  • 1 cup unsweetened almond milk
  • 2 tbsp cacao powder
  • 2 tsp cinnamon
  • 1 tsp maca powder

Combine the ingredients in a high-speed blender until smooth – it should resemble soft-serve ice cream! Add your favorite toppings such as shredded coconut, peanut butter, fresh berries, honey, granola, etc. Makes 2 servings.

Total calories: 234 

Nutrition: 234 calories, Total Fat 10g, Total Carbs 32g, Fiber 10g, Sugar 15g, Protein 8g



Pesto Egg Sandwich

Give basic egg sandwiches a makeover by using turkey sausage, adding flavorful pesto, and skipping the sliced cheese. This sandwich is sure to leave you satisfied! With a whopping 17 grams of protein, it’s an energy-boosting breakfast every foodie can appreciate. To add more jazz, you can swap the fresh tomato with sun-dried tomato. It’ll instantly make you feel like you are in Italy. 

  • 1 “bagel thin”
  • 1 egg, fried in 1/4 tsp avocado oil
  • 1 turkey sausage patty, fried in 1/4 tsp avocado oil
  • 1 tbsp basil pesto
  • A few leaves of spinach, kale or arugula
  • 1 slice fresh tomato

Cook the turkey sausage and set aside. Cook the egg to your preference and set aside. Toast the bagel thin and spread pesto over one side. Assemble sandwich and enjoy!

Total calories: 320

Nutrition: 320 calories, Total Fat 18g, Total Carbs 28g, Fiber 6g, Sugar 3g, Protein 17g

Peanut Butter Oatmeal Balls

Peanut Butter Oatmeal Balls

This recipe comes together in less than 10 minutes for a quick, healthy, and portable breakfast. These oatmeal energy balls make portion control effortless. Pack 2-3 in an airtight container, grab, and go!

  • 3/4 cups rolled oats
  • 1/4 cup peanut butter
  • 2-3 tbsp honey
  • 1/8 tsp cinnamon

Combine ingredients in a bowl. Divide into 8 equal portions and roll into balls. Keep in the refrigerator.

Total calories: 93 (per ball)

Nutrition per ball: 93 calories, Total Fat 4g, Total Carbs 13g, Fiber 1g, Sugar 6g, Protein 2g

Overnight Oats

Overnight oats are easy and versatile and can be quickly prepped the night before and stored in the fridge for a ready-to-go breakfast the next day. It’s loaded with fiber from oats, chia seeds, flax seeds, nut butter, and fresh fruit to keep you feeling full longer. If you are out of berries, you can easily sub with another tart fruit to give the tangy taste. 

  • 1/2 cup rolled oatmeal
  • 1/2 cup unsweetened non-dairy milk
  • 1 tsp chia seeds
  • 1/2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1 tsp flax meal
  • 1 tbsp nut butter
  • 1/4 cup fresh berries

Add all ingredients through flax meal to a mason jar and shake thoroughly. Top with nut butter and fresh fruit. Let sit overnight in the fridge and enjoy! 

Total calories: 358

Nutrition: 358 calories, Total Fat 14g, Total Carbs 45g, Fiber 9g, Sugar 12g, Protein 12g

Cottage Cheese Protein Pancakes

Cottage Cheese Protein Pancakes - fiber breakfast

There are so many ways to transform traditional pancakes into an energy-boosting, low-calorie breakfast, and this healthy recipe is my favorite. It’s higher in protein, lower in refined carbohydrates, and best of all, just as delicious. Believe it or not, these pancakes are the lowest calorie breakfast on our list! 

  • 1 large egg
  • 1/4 cup 2% cottage cheese
  • 1/4 cup rolled oatmeal
  • Dash of cinnamon
  • 1 tsp vanilla extract
  • 2 tbsp hemp hearts
  • 2 tsp coconut oil

Combine all ingredients in a blender until smooth. Heat a pan over medium-high heat and add the coconut oil. Pour 1/4 cup of batter onto the pan at a time to make pancakes. Cook each side for 3 minutes or until golden brown.

Total calories: 204 per serving

Nutrition per serving: 204 calories, Total Fat 13g, Total Carbs 8g, Fiber 1g, Sugar 2g, Protein 12g

Breakfast Tacos

Breakfast eaters often crave a hearty meal, and there is no breakfast item that fits the bill like these egg and beans tacos! It’s hearty, comforting, and most importantly, filling. You can easily change the veggies and protein to make your own breakfast tacos. This recipe also proves your healthy breakfast ideas don’t always have to be skimpy!

  • 2 whole-wheat tortillas, 6″ each
  • 2 eggs, fried in 1/2 tsp avocado oil
  • 1/4 cup low-sodium canned black beans, drained and rinsed
  • 3 cherry tomatoes, diced
  • 2 tbsp chopped bell pepper 
  • 2 tbsp chopped onion 
  • 1 tsp chopped cilantro
  • hot sauce (optional)

Assemble the tacos by dividing the fillings between two tortillas. 

Total calories: 486 (for two tacos)

Nutrition per serving: 486 calories, Total Fat 6g, Total Carbs 55g, Fiber 6g, Sugar 6g, Protein 11g

Chicken Sausage and Zucchini Frittata

Chicken Sausage and Zucchini Frittata - protein, fiber

Cooking with seasonal produce like squash and zucchini is a fun and easy way to encourage healthy eating. Frittatas are a simple egg dish, made with veggies, meats, and cheese, and then sliced like a pie. It’s the perfect balance of lean protein, fats, and fiber to keep you feeling full and satisfied. Experiment with a variety of fillings, such as sweet potato, leafy greens, and goat cheese. If you don’t have a skillet, you can pour the egg mixture into a casserole dish and bake it in the oven. 

  • 1 large egg + 2 egg whites
  • 1 tbsp shredded parmesan cheese
  • 1/4 cup shredded zucchini
  • 1/4 cup diced onion
  • 2 chicken breakfast sausage links, sliced
  • 1/8 tsp salt and pepper
  • 1/8 tsp Italian seasoning 
  • cooking spray
  • 1 slice whole-grain bread, toasted

Combine all the ingredients in a bowl. Heat a small skillet over medium heat and spray with cooking spray. Pour the egg mixture into the pan and cover it with a lid. Allow to cook slowly until firm throughout. Serve with toast.

Total calories: 308

Nutrition: 308 calories, Total Fat 14g, Total Carbs 21g, Fiber 3g, Sugar 4g, Protein 26g

Greek Yogurt & Cereal Parfait

This simple Greek yogurt and cereal parfait is one of the lower-calorie healthy breakfast items on our list, yet still manages to deliver deliciousness in every bite. We think of it as a healthier alternative to cereal and milk, offering 11 g of protein, 275 milligrams of potassium, 6 grams of fiber, and 14% of your daily recommended vitamin C.

  • 5.3oz non-fat plain Greek yogurt
  • 1/4 cup banana slices
  • 1/4 cup fresh berries
  • 1/4 cup plain cheerios
  • 1 tbsp sliced almonds
  • Optional: cinnamon, honey for drizzling

Total calories: 211

Nutrition: 211 calories, Total Fat 5g, Total Carbs 27g, Fiber 4g, Sugar 13g, Protein 17g

Smoked Salmon Crepes

Smoked Salmon Crepes - high protein breakfast

People might not always think of smoked salmon when they think of foods for breakfast, but it is truly my favorite. It is healthy, high in protein, and so flavorful, that you don’t really need to do much to it to make it delicious. For this recipe, we are using crepes, which instantly elevate your breakfast so effortlessly! 

Crepes:

  • 1 large egg
  • 1/4 cup milk
  • 1 tbsp butter, melted
  • 1/8 cup gluten-free flour 
  • 1 pinch salt

Filling:

  • 3 oz smoked salmon
  • 1 cup raw arugula
  • 4 tsp cream cheese
  • Optional: capers, sliced red onion

In a bowl, whisk the egg, milk, and butter. Mix the flour and salt in another bowl. Then, whisk the milk mixture into the flour. Strain the batter into a measuring cup and refrigerate for 1 hour.

Spray a 12-inch nonstick skillet with cooking spray. Heat the skillet over moderate heat. Pour 1/3 cup of the batter into the skillet and tilt the pan to coat it evenly. Cook until lightly golden on the bottom (about 1 minute). Flip and cook for about 30 seconds longer. Transfer the crêpe to a plate and repeat with the remaining batter (you should get 4 crepes). Fill each crepe with smoked salmon, arugula and cream cheese, and enjoy!

Total calories: 461

Nutrition: 461 calories, Total Fat 30g, Total Carbs 18g, Fiber 0g, Sugar 4g, Protein 27g

Egg Muffins 

Egg muffins only require a handful of ingredients to make a week’s worth of breakfast within an hour. They are portable, protein-rich, and flavorful. Add sweet basil, jalapeno pepper, or salsa to make them any flavor you desire! The recipe below makes 6 muffins. You can also easily change up your vegetables to make them your own. Here are some other healthy ideas for fillings: mushroom and spinach, 

  • 6 large eggs
  • 1/4 tomato, chopped
  • 2 cups raw kale, chopped
  • 2 small bell peppers, diced
  • 2 oz cheddar cheese

In a large bowl, whisk the eggs and mix in the cheese and veggies. Pour into 6 greased muffin cups. Bake for 25 minutes or until golden brown around the edges.

Total calories: 100 per muffin

Nutrition per muffin: 100 calories, Total Fat 7g, Total Carbs 6g, Fiber 2g, Sugar 1g, Protein 10g

Poached Egg Avocado Toast

Poached Egg Avocado Toast, protein rich healthy breakfast

Looking for healthy breakfast ideas that are out of the world good? If you like fried egg avocado toast, you’ll love this gourmet, over the top breakfast made with poached eggs. While it does take some experience to poach an egg, it is totally worth learning! 

  • 1 poached egg
  • 1/2 avocado, sliced
  • 1 slice whole-wheat bread

While preparing your egg, toast a piece of whole wheat bread and top with sliced avocado. Lay the poached egg over the toast and top with salt, pepper, red pepper flakes, or everything bagel seasoning.

Total calories: 404

Nutrition: 404 calories, Total Fat 25g, Total Carbs 26g, Fiber 8g, Sugar 4g, Protein 18g

High Protein Green Smoothie

This green smoothie is rich in essential vitamins, minerals, and fiber from banana, apple, and kale. Fresh ginger gives it a kick to help jump-start your day. If you’re looking to add more vitamin C to your diet, swap out the milk with use pineapple or orange juice instead. 

  • 1/2 banana
  • 1/2 apple 
  • 1 scoop vanilla protein powder
  • 1/4 cup non-fat plain Greek yogurt
  • 1 cup unsweetened almond milk
  • 1/2 cup raw kale
  • 1-inch piece of ginger, peeled
  • Ice cubes

Combine ingredients in a blender until smooth. Drink immediately!

Total calories: 202

Nutrition: 202 calories, Total Fat 5g, Total Carbs 32g, Fiber 7g, Sugar 12g, Protein 20g

Hash Brown Cups

 Hash Brown Cups - low calorie

Traditional hash browns are fried in oil on the stove and are quite high in fat. In this healthy breakfast hash recipe, we bake the potatoes into hash brown cups and fill it with an egg to make a fun, portable breakfast. Add any veggies you have left in the fridge to make it your own! 

Servings: 6

  • 20 oz package shredded hash brown potatoes (in the refrigerator section of the store)
  • 2/3 cup shredded sharp cheddar cheese
  • 3 tbsp butter, melted
  • 12 large eggs

Preheat the oven to 400°F. Grease a muffin tin with cooking spray.

In a medium bowl, combine the hash browns, cheese, and butter. Divide among the 12 muffin tin cups, pressing the potatoes into the bottoms and up the sides of each cup. Bake for 25 minutes then remove them from the oven. Using a spoon, push down the centers of the muffins to make space for the eggs.

Crack an egg into each cup then sprinkle with salt and pepper. Bake the cups for 12 to 15 minutes or until the eggs are set. Enjoy!

Total calories: 321 (for 2 cups)

Nutrition: 321 calories, Total Fat 20g, Total Carbs 19g, Fiber 2g, Sugar 0g, Protein 16g

Bulletproof Coffee

Bulletproof coffee is a popular coffee beverage designed to provide sustainable energy. If you are not much of a breakfast person, bulletproof coffee may be a good option for you. 

  • 8 oz organic coffee
  • 1 tbsp grass-fed butter
  • 1 tbsp MCT oil

Total calories: 232 

Nutrition: 232 calories, Total Fat 25g, Total Carbs 0g, Fiber 0g, Sugar 0g, Protein 0g

Shakshuka with Chickpeas and Kale

Shakshuka with Chickpeas and Kale - healthy protein-rich breakfast

Shakshuka is a savory breakfast composed of a flavorful tomato sauce baked with eggs and feta cheese. We put a modern spin on it by adding kale and chickpeas. It’s hearty, tangy, and healthy, while also being high in protein, fiber, vitamins, and minerals. 

  • 2 tbsp olive oil
  • 1 medium yellow onion, diced
  • 2 garlic cloves, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 a jalapeño, de-seeded and diced
  • Two 15-ounce cans low-sodium chickpeas drained and rinsed
  • 15-ounce can crushed tomatoes
  • 1/2 cup vegetable broth
  • 2 cups chopped kale
  • 1 cup crumbled feta
  • 6 large eggs

In a deep pan, heat olive oil over medium heat. Add the onion, garlic, spices, and jalapeño and cook until translucent. Add the tomatoes, stock, chickpeas, salt, and pepper. Bring the mixture to a simmer, cover with a lid and cook for 5 to 7 minutes, until the sauce has thickened slightly. Add kale and cover again, cooking until kale is wilted 2 to 4 minutes. 

Make wells and break an egg into each hole. Sprinkle eggs with additional salt and pepper. Distribute feta cheese over the entire dish. Cover and simmer for 6 to 10 minutes, until the whites are set but the yolk is runny.

Total calories: 383 per serving (makes 6 servings)

Nutrition per serving: 383 calories, Total Fat 17g, Total Carbs 34g, Fiber 7g, Sugar 3g, Protein 23g

Savory Oatmeal

Oatmeal doesn’t always have to be paired with sweet toppings like strawberries, pear, nuts, and cinnamon! This one is topped with caramelized shallots, spinach, and cheese for a savory breakfast with low calories. This oats recipe is just as nutritious as your usual oatmeal with fruits but has a touch of a gourmet feel. 

  • 1 tsp olive oil
  • 1/2 cup spinach
  • 1 shallot, thinly sliced
  • Salt and pepper
  • 2 tbsp feta cheese
  • 1/4 cup instant oats
  • 3/4 cup water

Sautee shallots and spinach in olive oil and season with salt and pepper. Serve on top of prepared oatmeal and sprinkle with feta cheese.

Total calories: 244

Nutrition: 244 calories, Total Fat 10g, Total Carbs 32g, Fiber 6g, Sugar 9g, Protein 9g

Tropical Greek Yogurt Parfait

Tropical Greek Yogurt Parfait - protein-packed rich breakfast

I love the simplicity of this breakfast. It’s colorful, fast, refreshing, protein-rich, and nutritious. In particular, it’s a good source of vitamin C, thanks to the fresh tropical fruit! 

  • 1/2 cup papaya or mango, diced 
  • 1/2 cup non-fat plain Greek yogurt
  • 2 tbsp granola
  • 1 tsp unsweetened coconut flakes
  • 1 tsp honey

Total calories: 214

Nutrition: 214 calories, Total Fat 7g, Total Carbs 26g, Fiber 2g, Sugar 16g, Protein 15g

Tofu Scramble

Believe it or not, this vegan dish is quite easy to make! Try it with whatever veggies you have on hand and a slice of whole-grain bread. 

  • 4 oz extra firm tofu, drained
  • 1/8 tsp salt 
  • 1 tsp nutritional yeast
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • 1/8 tsp paprika
  • Optional: turmeric for color
  • 1 tsp avocado oil for cooking
  • 1 slice whole-wheat bread

Heat a skillet over medium-high heat and add the avocado oil. Crumble the tofu into bite-size pieces and add to the pan. Add the seasonings and stir-fry until the tofu has dried out a bit and is slightly crumbly. Serve with a slice of toast.

Total calories: 212

Nutrition: 212 calories, Total Fat 16g, Total Carbs 15g, Fiber 3g, Sugar 6g, Protein 11g

Almond Butter Toast

High protein, and fiber rich Almond Butter Toast -

Almond butter toast puts a healthy spin on the classic PB&J sandwich by swapping the bread for a whole-grain variety and the jelly for fresh fruit. There’s fiber in every ingredient of this meal!

  • 2 slices whole-grain bread
  • 1 tbsp almond butter
  • 1/4 cup fresh raspberries
  • 1 tsp chia seeds

Total calories: 295

Nutrition: 295 calories, Total Fat 12g, Total Carbs 39g, Fiber11g, Sugar 2g, Protein 13g

Berry Smoothie

  • 1 1/2 c. frozen mix berries
  • 1 cup unsweetened coconut milk 
  • 1 tbsp nut butter
  • 1 cup kale
  • Unsweetened coconut flakes, for garnish

Total calories: 331

Nutrition: 331 calories, Total Fat 16g, Total Carbs 43, Fiber 19g, Sugar 17g, Protein 7g

Last Words

There you have it! We’ve laid out 30 delicious and healthy breakfast ideas that are easy to make and packed with nutrition.

I hope that these quick, healthy breakfast ideas will help make eating a morning meal part of your routine.

Which one of these breakfast recipes are you excited to try? Leave a comment below.

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