Nutrition Articles

Quick and Healthy Breakfast Ideas

Eat Right, Even When There's No Time

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We all know that breakfast is the most important meal of the day. After (hopefully) spending eight hours sleeping, breaking your fast with a well-balanced, healthy meal is the best way to start your day. But what if you just don't have enough time in the morning to put together something nutritious and delicious? Luckily, there are many breakfast options that come together in no time, so you have no excuses to skip your morning meal. Here are some of our favorite ways to fit in a healthy breakfast in just 10 minutes or less.

1. Make a quick breakfast sandwich: Scramble a couple of eggs and fry up a slice or two of turkey bacon. Layer on a toasted whole-grain English muffin with a little spinach for some green.

2. Whisk two eggs in a small bowl and pour them into a hot skillet to make an omelet. Fill it with any veggies—onions, tomatoes, spinach, bell peppers and kale all work great. Sprinkle on a little bit of cheese and your favorite seasonings. For an extra boost of protein, toss in some chicken, turkey or tofu. These healthy omelet recipes are some of our favorites.

3. Forget mixing up a batch of muffins; make a single-serving muffin in a mug in under two minutes.

4. Cook a batch of oatmeal on the stove or even in the microwave to save time. Add raisins, chopped nuts, cinnamon and any other mix-ins of your choice. You can even take it in a thermos to eat at your desk.

5. Make eggs in the microwave! Whisk together two eggs, a sprinkling of cheese and a tablespoon of milk in a mug, along with your choice of seasonings. Microwave, stirring every 20 seconds until the eggs are almost cooked through.

6. Blend up a protein-packed smoothie with a cup of your favorite frozen fruit, a cup of regular or Greek yogurt and 1/2 cup of your choice of milk (you can use more or less depending on how thick you'd like your drink). Here are some of our favorite healthy smoothie combinations.

7. Layer a pretty parfait in a glass with your favorite granola, yogurt and chopped nuts. There are endless combinations to this simple and sweet breakfast!

8. Make an "egg in a basket" by cutting a hole in the center of a piece of toast with a cookie cutter. Fry the toast in a lightly greased skillet, cracking an egg into the hole. Cook on both sides until egg has set.

9. Mix up your own trail mix using your favorite dried fruits, nuts and whole-grain cereals. Toss it in a baggie and grab a banana on the side. It's an instant breakfast full of fiber and healthy fats.

10. Pancakes are usually reserved for a leisurely weekend breakfast, but you can save on time by making a single-serving version on weekdays. Just mix together two egg whites, half a mashed banana and two tablespoons of flax meal with your favorite sweetener. Cook on a hot griddle and you're done! This pancake recipe only takes 10 minutes from start to finish and packs a mean protein punch to keep you full all morning.

11. Chop up a serving of your favorite fruit and mix it into 1/2 cup of low-fat cottage cheese. Top with chopped nuts and a sprinkle of granola.

12. Whole-grain toast can be a vehicle for tons of healthy toppings. We love almond butter and sliced bananas or low-fat ricotta cheese with smashed raspberries. You could also go the savory route and toast up two slices in the toaster oven topped with ham and cheese.

13. Make a mini cheese plate with a serving of your favorite fruit, an ounce of flavorful cheese, and a serving of whole-grain crackers.

14. Scramble two eggs with some ground turkey and your favorite veggies and seasonings. Drizzle with hot sauce or salsa, if desired, and wrap in a whole-grain tortilla for a hot and hearty breakfast burrito.

15. Who says you can't eat pizza for breakfast? Top two English muffin halves with tomato sauce, a sprinkle of cheese and your favorite pizza toppings. Pop it in the toaster oven until cheese is browned and bubbly.

16. Whole-grain pita bread is a quick and easy vehicle for all kinds of goodies. Turkey lunch meat and cheese stuffed inside a toasted pita is a protein-packed breakfast in a pinch. For a sweeter option, spread the inside of the pita with peanut butter, stuff with banana slices and drizzle with honey. 

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About The Author

Melinda Hershey Melinda Hershey
Melinda has a bachelorís degree in health promotion and education and is an ACE-Certified Personal Trainer. Before working as an editor for SparkPeople, she developed and taught health programs for several non-profit organizations. She enjoys writing, interval training, yoga, and cooking with friends.

Member Comments

  • I think these are some great options for people! Before we blast the articles food choices we should remember that many people on here are trying to change some pretty poor eating habits. These are great ways for them to find healthy alternatives. And there are meals on here that I actually eat on a regular basis! I love making my own healthy egg mcmuffins at home! - 10/22/2014 1:35:21 PM
  • on the egg in a basket...we call it an hole in the bucket... don't fry your bread in oil, Cut hole using a glass, butter both sides of the bread and both sides of the hole you cut out. toast both sides of bread and hole in a skillet, after toasted remove, break an egg in the skillet, (you can use pam spray so it doesn't stick), drop the toast onto the egg making sure the yolk is in the center of the hole... use the round cut out hole to dunk into the yolk.. save calories by using lighter ingredients. - 5/22/2014 10:10:11 PM
  • DJBYARDIE
    Interesting article however in my opinion many of these ideas have far too many unhealthy food items in them.Whole grains are not all they are cracked up to be with regards to good health and anything wheat based is definitely not good for you.Any how each to their own.
    I am a Type II diabetic and would certainly not entertain eating many of these suggested breakfasts as many would provide a rapid sugar spike in the blood stream.
    For my breakfast i eat either boiled red or black rice as low glycemic index compared to white rice,then i mix together with chopped onion,capsicum,re
    d kidney beans or black beans(cooked),dic
    ed lean bacon,ginger(fres
    h chopped)minced garlic,fresh hot peppers,sesame oil and himalayan pink salt and ground black pepper and fry long enough in pan to just cook the meat and vegetable content.A bit fiddly but i usually cook enough for two or three breakfasts.As a result of changing to this type of breakfast i have lost several kilos and my diabetes readings have improved. I also find i tend to eat a lighter lunch as i remain fuller for longer and also eat less for dinner.
    The idea of this type of breakfast originated on my annual holidays to Bali, as the first time i went, i came home feeling a lot better and somewhat lighter than when i arrived there,purely from eating Asian type foods in lieu of Western type foods - 3/5/2014 2:54:45 AM
  • Seems like an awful lot of carbs (and starchy carbs at that) with little protein. Definitely lacks staying power. - 11/30/2013 6:01:48 PM
  • KARANKAY
    I lost weight on the McDougall Program, but I couldn't do it anymore. It's so expensive buying food for the household and food for myself too. This diet was no oil, no eggs, no meat. anything to do with coming from an animal. But it's hard to eat my bowl of vegies and potatoes while everyone else is eating a steak on the grill. As far as exercising goes? I work from 2pm to 10:30pm, I have to unwind a little after work and by the time I go to bed it's 3 am, so the next morning I'm too tired and sore to even move. I clean at a medical college plus a private home once a week and I do not sit down the entire day. So I guess my weight gain came from these work hours, eating late in the evening or after midnight is really what happened to me. Plus menopause. - 11/21/2013 4:35:28 AM
  • I think I'm going to try the smoothie for breakfast and some grapes or granola on the side. It's a great start I think! - 9/18/2013 2:04:30 AM
  • people that works nights and come home at 7 or 8 am like my husband will eat anything for breakfast like the casserole, pork chops, steak, rice,pasta, anything. Me? I can't eat none of that early in the morning - 7/9/2013 2:56:16 AM
  • LITEUPLEE
    Who on Earth eats a casserole for breakfast???? Far to weird for England. - 5/11/2013 6:41:08 AM
  • So many of these ideas have bread or bread like products (waffles). Because of swallowing issues I cannot have bread or anything like bread. I manage to eat two breakfasts every day (a small one at 5:00 a.m. to get me going and a larger one at about 8:00 a.m. when I am hungry). I wish that the article had provided more suggestions on things with no bread type items. - 3/13/2013 9:03:15 AM
  • SNORK1
    Hi.I am new to SparkPeople,I have wanted to lose a few pounds for a while,but have never been able to find the right program and support until now.Thanks to a story in Woman's World I found this program.I am getting married in 6mo.and I would like to fit into a smaller dress and look pretty in my wedding pictures. - 2/28/2013 2:14:49 AM
  • SAMASOFT
    I like this article...but I notice a lot of these articles are very 'mumsy'...not everyone who eats healthy is necessarily a mum. I'm a 19 year old Briton and I certainly don't have kids yet! I like my Daily Spark emails though :-) - 11/2/2012 3:14:07 PM
  • Just droppin in to say Hi to all, and wish everyone a wonderful day, and have a Deluxe time loosing all the weight you need to and to reach your goals...i have 80 pounds to loose, but i want to do it at 10lb. intervals...small goals reach large goals without being frustrated or drop back into being depressed....i'm excited & looking forward to seeing and feeling like the real me who is hidden right now from this extra weight, but i am a VietNam Vet., i am a colan cancer survivor, dies for 10 days on life support, and was in a coma for 28 days...i am a miracle to be here with you now.. Peace & Love to you all!!! Happy Loosing, and Happy enjoying the newest you!!!. - 10/14/2012 8:42:22 AM
  • MIXXSTER
    MEENAKUMARI2,

    There is nothing bad about egg yolks; they are the most nutritious part!

    "By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all."

    ~ Mike Geary

    IIRC, we can't post links on SP so if you want to read the entire excellent article, just google it. - 7/26/2012 6:00:04 PM
  • ANNA744
    Suggestion for non sugar lovers for breakfast;
    An Ideal filling savoury breakfast, non-canned cooked beans mixed with pinch of salt, squeeze of lemon, olive oil and mix them and dip to eat with some vegies aside like cucumber or tomatoes or carrots or lettuce or water cres.........oooo
    ooh yum
    Never skip breakfast, soooooooo many yummy options. - 7/26/2012 1:03:23 AM
  • I agree whole heartedly with the "shakers." I've been drinking one for breakfast for about 7 years now and know that they boost my energy level way above people half my age. Mine has a whey protein, stevia sweetened protein powder (now gluten free too), super greens, flax seed, greek yogurt and whatever fruit I'm in the mood for all blended with almond milk. Yum_my!! I mix about 4 servings at a time and just leave them in the blender. Don't forget to add a good probiotic. Mine has 24 billion live bacteria from 12 strains. Perfect digestive health. - 7/26/2012 12:17:18 AM

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