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Breakfast in 15 Minutes or Less

By: , SparkPeople Blogger
1/22/2013 12:00 PM   :  30 comments   :  85,895 Views

Breakfast is the most important meal of the day, not only because that’s "what my Mom used to say," but because, as my kids will tell you, their Mommy (me) gets pretty grumpy when she doesn't have a good breakfast. In all seriousness, several studies point to the importance of breakfast for metabolism, mental acuity, as well as other key health and wellness factors. SparkPeople has made breakfast a key priority in its programs too.
 
At the same time, not everyone feels the same about breakfast. Too big a breakfast and my husband will feel ill. The wrong breakfast choices and my kids will stage an uprising, of which they’re usually on the verge anyway in the morning. To help other Sparkers who find breakfast challenging, I've gathered our best recipes that have a proper balance of complex carbs, proteins, and fats that are also quick, easy, and affordable to prepare. Start your day right with these breakfast gems. 



Low-Sodium Breakfast Sausage


Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium.

calories: 147.7   fat: 11.1 g   protein: 10.1 g   carbs: 0.6 g   fiber: 0.2 g



Swapped-Out 'Sausage' Gravy


Growing up in the South, sausage gravy was a staple on our breakfast table, so I wanted to create a healthier version. Guess what? My teenage son had no idea his "sausage" gravy had a secret ingredient!
 
calories: 116.4   fat: 7.2 g   protein: 4.9 g   carbs: 9.2 g   fiber: 0.9 g
 


Roasted Buckwheat Breakfast Cereal


Cold, it crunches and pops in your mouth with a bold, nutty taste. Hot, it becomes smooth and more mellow. Either way, buckwheat (kasha) is a healthy, hearty breakfast.
 
calories: 326.5   fat: 4.9 g   protein: 12.8 g   carbs: 60.6 g   fiber: 7 g
 


Blue Oatmeal

 
Start your day with this hearty, healthy breakfast, of course!
 
calories: 214.2   fat: 5.7 g   protein: 6.9 g   carbs: 38.4 g   fiber: 7.5 g
 


One Minute Microwave McMuffin

 
Tight on time? This quick breakfast literally takes one minute. Set your stopwatch..and GO!
 
calories: 279   fat: 9.5 g   protein: 27.1 g   carbs: 25.5 g   fiber: 5 g
 


Flax Muffin in a Mug

 
Great healthy, filling muffin for breakfast or a snack.
 
calories: 237.6   fat: 18.1 g   protein: 12.4 g   carbs: 12.3 g   fiber: 9.3 g
 


Pumpkin & Apple Waffles

 
These seasonal waffles are easy to make and are packed with protein and fiber. 
 
calories: 256.1   fat: 4.2 g   protein: 9.6 g   carbs: 49.3 g   fiber: 7.7 g
 


Fiber One Parfait

 
This is a very healthy and filling breakfast, snack or even lunch.
 
calories: 289.1   fat: 4.3 g   protein: 13.4 g   carbs: 64.3 g   fiber: 17.4 g
 


Amazing Kale and Eggs

 
A fantastic way to get in a vegetable at breakfast!
 
calories: 136.4   fat: 8.4 g   protein: 8.7 g   carbs: 7.9 g   fiber: 2.6 g
 


Mini Vegetable Frittatas

 
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.
 
calories: 71.3   fat: 4 g   protein: 5.3 g   carbs: 3.9 g   fiber: 1.4 g
 

Raw Granola Bars

 
This raw granola is great for breakfast or an afternoon snack. It's full of heart-healthy fats!
 
calories: 155.6   fat: 10.1 g   protein: 4.1 g   carbs: 15.5 g   fiber: 3.4 g
 


Oatmeal Mix

 
Who needs fancy oatmeal from the store? Mix up your own delicious oatmeal and you'll have a gourmet breakfast each morning.
 
calories: 329.2   fat: 15.3 g   protein: 8.9 g   carbs: 44.9 g   fiber: 8.8 g
 
How do you start your day? What is your go-to healthy breakfast? 
 
Want more healthy recipes from Chef Meg and fellow SparkPeople members? Be sure to subscribe to SparkPeople's Recipe of the Day email. Click here to sign up!
 
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