7 Quick and Healthy Breakfast Ideas to Help You Lose Weight
Looking for healthy breakfast ideas that are easy and require little to no prep time?
Look no more! We have them right here.
Breakfast is your first meal of the day, and you want to make sure you eat something nutritious and healthy that’ll help you start your day on the right note.
But what’s considered a healthy breakfast? While cheerios to granola bars, many breakfast ideas are being marketed as ‘healthy’, here is what we consider healthy.
This is probably the easiest breakfast you’ve ever come across. It’s basically a 2-ingredient recipe with just whole grain toasts and 1/2 an avocado. It’s a crazy easy, delicious, and very satisfying meal you can make in 5 minutes or less. With loads of healthy fatty acids, you can kick start your day with whole a lot of satiety and satisfaction. You can easily add variations to this recipe by adding smoked salmon, poached egg, or even cayenne pepper. Grab the avocado toast recipe here.
What Is a Good Healthy Meal for Breakfast?
By healthy and nutritious, I mean meals rich in nutrients like fiber, protein, and healthy fats.
The healthiest breakfast is wholesome in vitamin and mineral-rich foods that are low in simple carbs and sugar to avoid getting sugar-high.
Here are some of the best healthy breakfast foods:
- Fruits and vegetables: whether it’s a side of fruit cups or spinach omelet, adding a full serving of veggies and fruits helps you add essential nutrients to your diet.
- Whole grains: steel oats, whole-grain tortilla, and rye bread all count as whole grains. They provide fiber as well as Vitamin Bs and protein. Skip white bread and processed carbs like freezer pancakes.
- Protein: eggs are one of the best complete protein sources for your healthy breakfasts.
- Healthy fats: Not all fats are bad. Healthy fats like avocado, coconut oil, and even nuts are needed for your healthy daily functions.
A combination of all these food groups helps you complete your daily nutritional needs.
They also help you boost your energy, prevent hunger pang, and benefit your heart health. If you are looking to lose weight, an ideal breakfast allows you to eat fewer calories throughout the day by managing your hunger and cravings.
Making breakfast healthy sounds like a daunting task, but it actually isn’t. Many easy breakfast recipes require little to no prep. From make-ahead breakfast casserole to egg burritos that are ready to take on-the-go, these breakfast recipes are super easy to whip up in seconds.
This list gives you options and introduces you to new breakfast ideas. They are delicious and packed with essential nutrients and vitamins that are vital to your health and wellbeing.
Here are 7 quick and easy healthy breakfast ideas that’ll make your morning hassle-free.
1. Avocado Toasts
Avocado toast is one of the easiest breakfast ideas you’ve ever come across. It’s basically a 2-ingredient breakfast recipe with just whole grain toasts and 1/2 an avocado. It takes no more than 5 minutes to make and you can even take it on the go.
It’s loaded with healthy fatty acids and fiber. It provides you whole a lot of satiety and satisfaction.
You can add lean protein to this recipe by adding smoked salmon or fried eggs. Grab the avocado toast recipe here.
2. Acai Bowls
Acai bowls are my all-time favorite breakfast smoothie. It’s easy to whip up, yet it’s incredibly satisfying and fulfilling nutritionally.
It’s made with acai berries, a fruit that’s rich in antioxidants, 19 amino acids, fatty acids, and fiber. Acai bowls are simply superfood smoothie bowl with other uber nutritious ingredients like coconut water, banana, nut butter, and dark chocolate chips. If you have a sweet tooth, start your day with this morning treat. It’s better than a fruit salad or an average fruit smoothie.
Find your Acai bowl recipe here.
3. Breakfast Burrito
If you are looking to lose weight and eat better, one of the healthiest breakfasts you can make on the fly is breakfast burritos.
No, I’m not talking about McDonald’s breakfast burrito. You can do far better nutritionally with your homemade egg burrito recipe like the one here. And if you have kiddos at home like me, it’ll instantly be their favorite egg breakfast recipes – guaranteed.
It incorporates everything you want in a healthy breakfast from lean protein, whole grains to healthy fats. Wrap it with a sandwich paper, you have a high-protein, low-carb healthy breakfast that’d support your weight loss.
Here is my go-to egg burrito recipe:
Ingredients: Serves 1
- 1 whole egg or 2 egg whites
- 1 slice of turkey bacon
- 1/2 cup bell peppers, chopped
- 1/2 cup red onion, chopped
- 1/4 cup cheddar cheese (or any other cheese you like)
- 1/4 avocado, sliced,
- 1 tablespoon cilantro, chopped
- 1 ( 10-inch) whole-wheat flour tortillas, warmed
- 1 tablespoon of coconut oil or olive oil
- Heat a skillet over the medium-high heat. Add 1/2 tbsp of the oil to the skillet and cook the turkey bacon. Heat up the rest of the oil and fry the bell peppers and onions. Sautée until onions are transparent.
- In a mixing bowl, beat the egg and add salt to taste. Pour the egg mixture to the vegetables and make it into an omelet or scrambled. When done, set it aside.
- Warm up the tortilla and place the egg and veggies, bacon, and cheese. Garnish with the cilantro and roll to take on the go or enjoy.
You can make this the night before and have it wrapped and ready for the next morning.
If you double the egg and veggie omelet portion of the ingredients, you can easily make it into an extra breakfast sandwich. If you crave the classic breakfast staple, you can serve it with a side of hashbrowns and a slice of whole-grain bread.
4. Overnight Oats
If you normally rush out the door with a granola bar in the morning, this better-than oatmeal, overnight oat recipe is for you. It’s healthier (less sugar!), more filling (lots of oats!), and far more delicious!
Overnight oats are just oats soaked overnight in milk or any other liquid of your choice. And if you think oatmeal is easy, then you can approach this recipe with the same ease.
It’s a make-ahead breakfast recipe where you do the prep work the night before, so there is absolutely no cooking needed in the morning. It’s my easy breakfast staple I routinely make at home for lazy Sundays and busy weekdays.
Here is a simple recipe to start with: makes 2 -3 servings
- 1 cup old fashioned oats
- 1.5 cup almond milk
- 1 cup yogurt
- 1 tsp vanilla extract
- 1/4 tsp cinnamon
- 1 tsp brown sugar
- 1/2 tbsp chia seeds – optional
- 1/2 cup of strawberries (or any berries)
- 2 tsp honey or maple syrup to drizzle
- In a mixing bowl, combine all ingredients other than the toppings and mix.
- Prepare 2-3 mason jars and pour in the oat mixture equally between the jars. Store them in the fridge overnight and let them soak up the liquids.
- Add the toppings before you eat.
If you have an instant pot, you can also make this with it. Also, if you are not a fan of chia seeds, you can make quinoa pudding with quinoa. It’s somewhat similar, and it’s just as easy to make it.
5. Breakfast Casserole
Love meal prepping? This healthy breakfast casserole recipe is the perfect make-ahead dish that’s sure to be a crowd-pleaser.
Not to mention, it’s low in carbs, and weight loss friendly. Also, it’s a great way to add nutrition from vegetables, lean protein, to healthy fats. Not to mention, it’s super easy to make this fulfilling, low-carb breakfast dish.
It’s a no-fuss breakfast option your family would love and certainly comes handy during the holidays.
As a bonus, if you have any egg-mixture leftovers, you can pour it into muffin tins to make egg muffins. Better yet, make an extra batch to make ‘cast iron frittata’ for brunch.
Oh, if you don’t have the exact ingredients, don’t worry. Other veggies like shredded sweet potato, kale, tomato, herbs, and even ricotta cheese would work really well for this recipe too.
Ingredients: Serves 4
- 1/2 lb turkey breakfast sausage
- 4 eggs, whisked
- 2/3 cups milk
- 1/2 small onion, minced
- 1 bell pepper, minced
- 1 cup of raw spinach, washed
- 1 cup cheese (any cheese)
- Salt and pepper to taste
- 1 casserole dish
- Spray oil
- Preheat the oven to 350°.
- In a large skillet, cook the turkey sausage until fully cooked – about 5 minutes. Set aside. In a mixing bowl, whisk the eggs and milk. Add a pinch of salt to taste.
- In a casserole dish, layer the veggies and the sausage. Pour the egg mixture over and add a layer of cheese.
- Bake for about 40 minutes until it’s cooked through.
If you are making this in advance to save for later, store them a container. When ready to eat, reheat in the microwave.
6. Peanut Butter Breakfast Muffins
If you love muffins for breakfast, it may be hard to let go of those scrumptious bites when you switch your diet to a more health-conscious one.
The good news is, you don’t have to.
Muffins, in general, are heavy in carbs, high in sugar, and laden with unhealthy oil like canola. Undoubtedly, you want to avoid those. But here is the thing. It’s also uber easy to make muffins at home that are flourless, gluten-free, and void of simple carbs.
These muffins are the epitome of healthy muffins. They are made with healthy fats (nut butter), whole foods (banana), and lean protein (eggs). It’s one of my favorite healthy recipes for breakfast.
These peanut butter muffins make a convenient grab-n-go healthy breakfast or even a mid-day snack.
Peanut butter Breakfast Muffin Recipe with No Wheat Flour
Ingredients: Makes 6 Muffins
- 1 cup unsweetened peanut butter
- 2 eggs
- 1/4 cup maple syrup (or honey, agave, stevia, etc)
- 1 ripe banana, mashed
- 1 pinch of salt
- 2 teaspoon vanilla extract
- 1 1/2 cup almond flour
- 1/2 teaspoon baking soda
- 1/4 cup dark chocolate chips -optional
- Preheat the oven to 350°. Spray muffin pans with cooking spray.
- Whisk together the peanut butter, maple syrup, and vanilla extract in a mixing bowl. Once peanut butter gets thinner, add the eggs and banana. Whisk until all the ingredients are mixed and well combined.
- In another mixing bowl, combine the almond flour, baking soda, and salt. Add to the wet batter and mix until you have a smooth batter.
- If you want to add chocolate chips, add them here.
- Fill each muffin cup up to 70% and bake them in the oven for about 15 minutes or until fully cooked.
- Remove them from the oven and cool them on a rack. Enjoy!
Want to add even more fiber? How about adding chia seeds as toppings before baking? you can also use frozen bananas for this recipe, as long as you smash them before using.
7. Almond Butter Toast
If you are looking for truly effortless, no-prep kind of healthy breakfast recipes, this is it. This almond butter toast is probably the easiest healthy breakfast you can make in the morning.
It literally takes 2 ingredients and requires no cooking skills.
I often opt-in on almond butter in place of peanut butter for its health benefits. It has higher amounts of iron, magnesium, and vitamin E, protein, and fiber. It’s also a great source of protein as it contains about 1/8 of your daily recommended protein intake in every ounce.
To make this uber-healthy breakfast, you need the right type of bread and almond butter. After all, you want to eliminate white bread and sweetened nut butter. Instead, go with rye bread and unsweetened almond butter.
- 1 slice of rye bread
- 2 tbsp unsweetened almond butter
- 1 oz sliced almonds – optional
- 1 tsp cinnamon -optional
- Spread the almond butter on toast.
- Add your toppings (banana slices, chocolate chips)
There you have it! Here are some easy healthy breakfast ideas that support weight loss and better health.
If you’re looking for more healthy breakfasts, you may love Greek yogurt with fruit toppings, hard-boiled eggs, and zucchini bread.
Try some of these recipes this week!