They say breakfast is important and you should not skip it and they’re right. Unfortunately, most of us have very busy lives so it’s incredibly easy to skip the most important meal of the day. Do your best to wake up 10-15 minutes earlier to make and eat your breakfast. You should eat breakfast within two hours of waking. Another thing to keep in mind is that your breakfast should be within 20-35% of your GDA (guideline daily allowance.)
Breakfast is important because it gives us energy for the day, provides us with needed nutrients (if we eat healthy, of course) and helps control our weight. If you eat a healthy breakfast you’re more likely to keep eating healthy throughout the day. In addition, having breakfast will stop you from reaching for unhealthy snacks mid-morning.
If you really can’t find the time to eat before you leave the house here are five quick and easy breakfast recipes that are also healthy and nutritious. All of these meals are versatile and perfect to take to work/school.
Quick and Easy Breakfast Recipes for Busy Mornings
1. CHOCOLATE PEANUT BUTTER OVERNIGHT OATS
Oats, oats, oats… I bet you’re seeing oatmeal pictures everywhere nowadays. Luckily there’s nothing wrong with that! Oats are a great source of protein, fibre, vitamins, minerals and antioxidants so you should definitely be eating them.
However, as with any other food, there are better and worse choices. For example, instant oats are the quickest to make but they are processed the most, therefore stripped of majority of their nutrients. On the other hand, oat groats are oats in their whole grain form. However, they take a long time to cook.
Due to such extreme differences on both ends most of us have settled somewhere in the middle with rolled or steel-cut oats. Those are the oats we’ll be using in this recipe so let’s see what other ingredients we’ll need.
Chocolate Peanut Butter Overnight Oats
- 60 g oats
- 160 ml milk of choice
- half a small banana
- 1 tablespoon chia seeds
- 10 g unsweetend cacao powder
- 15 g peanut butter
- pinch of cinnamon
Take a half a small banana and mush it with a fork until it becomes liquid-y. Add 160 ml milk of choice then the rest of the ingredients. Whisk all of the ingredients until well combined. Place the mixture into a jar with a tight fitting lid and refrigerate overnight.
Ta-da! It’s that simple. When you wake up in the morning your delicious grab and go oatmeal will be ready to enjoy.
2. WHOLE-GRAIN PEANUT BUTTER-JELLY TOAST + FRUIT OF CHOICE
Back to basics with this one and it’s only gonna take you 2 minutes to make it which makes this a perfect meal for seriously busy mornings.
Grab 2 slices of whole-grain bread and toast them so they’re nice and crispy (yum!). Spread peanut butter and jam and serve with a fruit of your choice on the side.
Peanut butter is a great source of protein, antioxidants and fibre. It boosts your energy and helps cardiovascular system. (Click to read more about peanut butter and its benefits.) As for the fruit you can go with anything you like. All types of fruit (insert own link) contain vitamins, minerals, fibre and they’re very filling due to high fibre and water content.
NOTE: Make sure you don’t go overboard with peanut butter because I know it’s easy to use too much of it! A recommended serving size is about 20-25 grams. When you’re buying peanut butter opt for natural one (one where the only ingredient is peanuts).
3. EGGY TORTILLA WRAPS
If you’re looking for something that will keep you feeling full and also aid in weight loss this is the breakfast to make.
Eggs are one of the best foods to start your day with. They’re rich in protein, amino acids, antioxidants, vitamins and minerals; they help with brain development and memory and also benefit your eye health due to high vitamin A content.
The protein and fat in eggs helps sustain your energy levels, making you feel full for longer. Therefore, helping you lose weight by reducing the need for a mid-morning snack.
We’ll also be using beans and veggies in this recipe so let’s quickly go over those. Beans are packed with protein, fibre, antioxidants, vitamins and minerals such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Since they’re high in fibre they will keep you feel full for longer and prevent constipation. Furthermore, beans are low in fat and they balance blood sugar.
I’m pretty sure you got a lecture on vegetables as a kid so you know how important they are. Eating veggies on a daily basis takes care of your digestive, cardiovascular and skeletal system.
Veggies control blood pressure levels, promote healthy hair and skin and most important of all – improve your overall health in the long run. They are packed with nutrients and are low in calories, so include your favourites in this recipe.
Right, let’s get cooking! This recipe might sound complicated but it’s actually really easy and quick to make. Here is what you’ll need:
Eggy Tortilla Wraps
- 2 eggs
- 2 corn or whole-wheat tortillas
- half a can of beans
- veggies of choice (bell pepper, tomato, corn, carrots, etc.)
- seasoning (black pepper, crushed garlic, sriracha) – optional
From the two eggs make scrambled eggs. Heat up tortillas in a microwave or a frying pan then place one warm tortilla on each plate. Half all the ingredients and evenly spread over the tortillas. Top with sriracha sauce and some seasoning to taste if you prefer. Fold the top and bottom of the tortilla then wrap it sideways or just fold in half. Your eggy tortilla wraps are done!
NOTE: Prepare and measure out the ingredients the night before and store in an air-tight container. This way you’ll only have to make scrambled eggs and heat up tortillas when you wake up. Therefore, the eggsy tortilla wraps will take about 5 minutes to make.
4. BREAKFAST SMOOTHIE
Coming back to my go-to smoothie but I really really love it and it’s quick to make. All you gotta do is prepare your ingredients the night before.
Put the banana in the freezer and measure out the rest of the ingredients. When you wake up, simply place all of the ingredients into a blender and blend. Takes you two minutes tops and you get a delicious, nutritious breakfast that will keep you feeling full for a good few hours.
Since we’re talking about smoothies check out this goodness!! It’s toasted coconut coffee smoothie and doesn’t just the name of it make you lick your lips?
5. FRUIT & NUT YOGURT GRANOLA BOWL
No food looks as good as granola yogurt bowls do. Every time I see an Insta picture of it I immediately want to go make myself one. What’s awesome about granola yogurt bowl is that you’re free to make it your own as much as you want to.
The basics are simple – granola and Greek yogurt. Granola is rich in fibre and it is a great source of minerals (magnesium, phosphorus, zinc, copper, manganese and selenium).
Greek yogurt is rich in protein and some types are good sources of probiotics (live microorganisms that help your gut stay healthy). In addition, Greek yogurt is low in carbohydrates and has less lactose than normal yogurt which makes it easier to digest.
When it comes to topping your granola-yogurt bowl it is all up to you so get creative! Add fruit and nuts of choice for an increased amount of vitamins, minerals, fibre, healthy fats and protein.
Granola Yogurt Bowl Example
- 30g granola
- ½ cup Greek yogurt
- half a banana (sliced)
- handful blueberries
- handful raspberries
- handful goji berries
- 12 almonds
- a few chopped walnuts
- sprinkle desiccated coconut on top
- drizzle with maple syrup if in need of extra sweetness
I hope you find these breakfast ideas helpful and that they inspire you to start your day on a healthy and delicious note! I included five recipes so you have something different for each work day. However, if you’re a person that likes to stick to the same meal for most mornings just pick your favourite or alternate between them as you like.