Breakfast, being the first meal of the day, is considered the most important because it provides the necessary energy for the body to perform different metabolic functions and stay healthy.
Although some people find cooking tedious in the morning, there are a number of easy-to-prepare breakfast recipes that will provide you with the necessary amount of carbohydrates, healthy fats, and the energy you need to carry out your daily activities.
Next, you will be able to know 20 ideas to prepare breakfasts in a healthy and varied way , but above all, with basic ingredients that you have in your pantry.
Tips for preparing healthy breakfasts
Preparing a healthy breakfast goes beyond just cooking, it is also important that you take into account certain aspects that will make your breakfast more nutritious and easier to make . In addition, it will help those people who have a hard time starting the morning to get more energy and stay healthy.
For these reasons, here are 4 tips that you should keep in mind when preparing your healthy breakfast :
1. Choose light and easily digestible foods
Being the beginning of a new day, it is important that the foods you eat are nutritious, but also easy to digest, since if you consume heavy foods, a large amount of fat, carbohydrates or flour, you will feel without energy since the body will only focus on metabolizing food.
2. Includes whole grains, nuts and seeds
You can consume this variety of foods both at breakfast and mid-morning, since they are rich in energy and healthy fats , they are also easy to include in multiple recipes, they are ideal for people who do not tolerate gluten and you can take them with you on the go. practical way.
3. Incorporate fruits, vegetables and proteins
The foods richest in vitamins and minerals for the body are fruits, vegetables and proteins , these will provide your breakfast with the necessary daily amount of all the essential nutrients so that your body stays healthy.
4. Opt for alternative drinks to coffee
Coffee is considered one of the most consumed drinks or infusions worldwide, however, high caffeine intake can lead to certain health conditions, for these reasons, it is recommended to opt for drinks such as: protein shakes, green juices , among other options that will also provide you with energy in the morning naturally.
healthy and easy breakfasts
The ideas for breakfast, in addition to providing you with a varied menu of easy-to-make recipes, will allow you to eat adequately with the necessary amount of nutrients for your body.
In this sense, we provide you with a list of healthy breakfasts so that you can start the morning with energy:
1. Scrambled eggs
Eggs are one of the most used foods for breakfast, their easy preparation together with the large amount of protein, monounsaturated fatty acids and essential amino acids , make them an excellent option to start the day. (1)
In this sense, they constitute a healthy breakfast that is very easy to prepare and below we share a simple recipe:
Ingredients
- Eggs
- Salt and pepper to taste
Preparation
- Put some olive oil in a pan and preheat for a few minutes.
- Add the eggs and gently stir with the help of a paddle until just cooked, then add salt and pepper to taste.
- You can serve them accompanied with whole wheat toast.
2. Oat porridge
It is a porridge made with porridge , which can also be accompanied by seasonal fruit. As oat flakes are nutritious, rich in fiber and versatile in the kitchen, porridge can become your ideal breakfast.
Ingredients
- oat flakes
- vegetable milk
- cinnamon (optional)
- sweetener to taste
- Pinch of salt
- Fruits of your choice (apple, pear, strawberry, blueberry, kiwi)
- Nuts of your choice (almonds, peanuts, walnuts, hazelnuts)
Preparation
- Preheat the non-dairy milk in a pot, after reaching its boiling point, add the oat flakes, a pinch of salt and your favorite sweetener.
- Stir for 2 minutes and keep the heat low so that it does not overcook.
- When the milk has reduced and the oats have the consistency of porridge, remove from the heat and let stand for a few minutes.
- To serve, place the preparation in a bowl, add a little cinnamon powder, fresh fruits and nuts of your choice.
3. Oatmeal pancakes
Pancakes are the favorite breakfast of the little ones , to prepare them in a healthy and nutritious way, we recommend the following recipe for oatmeal pancakes that are also a source of fiber and rich in energy.
Ingredients
- Oatmeal
- vegetable milk
- sweetener to taste
- Egg
- Cinnamon and vanilla to taste
Preparation
- Pour into a blender: non-dairy milk, 1 egg, oat flakes, cinnamon, and vanilla to taste. To sweeten you can use honey or the sweetener of your choice.
- Beat for a few minutes until all the ingredients are mixed.
- Then, in a greased non-stick pan, pour small portions of the mixture to cook the pancakes.
Tip: You can add sliced banana or the fruit of your choice, a little dark chocolate or whole cheese.
4. Banana pancakes
The banana or plantain is a fruit rich in potassium , which is why it has become one of the favorites for athletes and people who do physical activities . Next, we present an easy recipe for oatmeal and banana pancakes, easy and quick to prepare:
Ingredients
- ripe bananas
- Egg
- vegetable milk
- Oat or almond flour
- sweetener to taste
- Cinnamon and vanilla to taste
Preparation
- Mix the ripe bananas in a blender with the other ingredients.
- Then, preheat a pan and add the mixture to prepare the pancakes, letting them cook for a few minutes until they are golden on both sides.
- Serve the pancakes accompanied with organic honey or any fruit of your choice.
5. Avocado toast
Avocado is rich in oleic acid , which is why it has properties that help lower cholesterol levels, provides energy, balances blood sugar, and has satiating effects . Therefore, the combination of toast with avocado will become your ideal breakfast:
Ingredients
- ripe avocados
- Wholemeal bread
- Lemon juice
- Salt and pepper to taste
- Tomatoes
- Onions
Preparation
- Chop the ripe avocados, the tomato and the onion into small cubes, add the lemon juice, salt and pepper to taste.
- Separately, place each slice of whole wheat bread in the toaster or on a griddle until golden brown.
- To serve, spread some of the avocado salad over the toasted bread.
6. Fruit salad
One of the favorite recipes for children is fruit salad , but it can also become the ally of many who wish to obtain a good supply of vitamins, minerals and nutrients in the morning. In addition, being an excellent option to strengthen the immune system and regulate intestinal transit.
Ingredients
- Assorted fruits (strawberries, blueberries , kiwi, watermelon, papaya, apple, grapes)
- sweetener to taste
- yogurt (optional)
Preparation
- Wash each fruit very well, remove the shells and seeds.
- Then, cut them into small cubes, add a little natural yogurt and honey or the sweetener of your choice.
- Stir a little to integrate the ingredients and serve.
7. Green juice
These types of shakes have become popular for their quality of being detoxifying , laxative, anti-inflammatory and helping to lose weight, they can also offer a satiating effect. Likewise, this vegetable drink is rich in vitamin C and iron , ideal for strengthening your immune system.
Ingredients
- Green apple
- celery stalks
- spinach leaves
- Cucumber
- sweetener to taste
- water and ice
Preparation
- Place the ingredients in a blender, add enough water and the sweetener of your choice.
- Mix until all the ingredients have been fully integrated.
- To serve, add some ice and enjoy.
8. Banana Smoothie
Smoothies have become popular for their versatility as they can include different healthy ingredients in a single shake. In addition, consuming bananas in this way is recommended for people who want to reduce anxiety and uncontrolled appetite in the morning.
Ingredients
- frozen bananas
- vegetable milk
- greek yogurt
- Oats flakes
- sweetener to taste
- vanilla (optional)
Preparation
- Put the ingredients in a blender and mix until you get a thick consistency.
- To serve you can add a little ice, the syrup of your choice or a little ice cream without added sugar.
9. Strawberry Smoothie
Strawberry is rich in antioxidants, folic acid and has a high water content , in addition, it has low amounts of sugar, so it can be consumed by diabetics. Usually, it is incorporated into multiple desserts, but here is an easy strawberry smoothie recipe to start your day.
Ingredients
- Frozen strawberries
- vegetable milk
- greek yogurt
- sweetener to taste
Preparation
- Add the ingredients in a blender, mix for a few minutes and serve in a glass.
- To garnish, you can chop some fresh strawberries and add some ice.
10. Chia pudding
Chia seeds have become popular among people who want to have a healthy diet and lifestyle, thanks to their healing properties that reduce certain types of infections and control blood cholesterol levels.
Next, we share a simple recipe to prepare a delicious pudding and enjoy a healthy breakfast:
Ingredients
- chia seeds
- vegetable milk
- Vanilla
- sweetener to taste
- Fruits of your choice (strawberries, blueberries, blackberries, kiwi, apple )
Preparation
- In a glass, add the chia seeds, vanilla and the sweetener of your choice.
- Then slowly add the non-dairy milk. Next, stir the preparation for a few minutes and let it rest in the refrigerator for at least 8 hours.
- After the time has elapsed, stir the pudding a little and add the fruits of your choice cut into cubes.
Tip: We recommend you prepare the pudding the night before, so that in the morning you only add the fruits and eat.
11. Oatmeal Cookies
Scientific studies have certified that oats can help control blood sugar levels in diabetics , also help improve insulin tolerance and increase metabolism. (two)
In this sense, to prepare some crunchy oatmeal cookies that can be part of your breakfast, you will need the following:
Ingredients
- oat flakes
- Coconut oil
- Orange juice
- sweetener to taste
- baking powder
- Raisins, shredded coconut, or dark chocolate chips (optional)
Preparation
- In a deep container add the ingredients and incorporate them slowly with the help of a palette or spoon.
- Then, create small balls with the dough and place them on a previously floured baking sheet.
- Preheat the oven to 180ºC and bake the cookies for 10 minutes or until golden. Let them rest and serve with a little yogurt.
12. Tuna sandwich
Tuna is a fatty fish rich in omega 3 and 6 , an essential compound for the proper functioning of the heart. In addition, it is found within the foods considered as sources of vitamin A and B vitamins .
For this reason, tuna becomes an excellent food to start the day in a healthy way and here is how to prepare a delicious sandwich:
Ingredients
- Wholemeal bread
- shredded tuna
- Tomatoes
- Onion
- Olive oil
- Salt and pepper to taste
- Lemon juice
Preparation
- Chop the tomatoes, the onion and put them in a container.
- Then, add the shredded tuna, add a little lemon juice, olive oil, salt and pepper to taste. Stir until all the ingredients are incorporated.
- Toast a few slices of whole wheat bread, add the tuna salad and serve.
13. Homemade yogu
If you like to maintain a healthy lifestyle, yogurt will be your best ally to prepare breakfast. This thanks to the fact that this milk derivative is a source of minerals such as calcium, zinc and phosphorus , it also improves the function of the intestinal flora and gives you the necessary energy to start your daily routine.
Here is a simple recipe for you to make your own homemade yogurt:
Ingredients
- fresh milk
- Yogurt (for the ferment)
- sweetener to taste
Preparation
- Pour the milk into a pot and place it over medium heat, stir until it reaches 80ºC.
- Then, slowly add the yogurt, the sweetener and stir constantly.
- Next, pour the mixture into a glass container and wrap it in a towel to keep it warm.
- Subsequently, let the preparation rest in a closed place, such as the oven, microwave or inside the pantry for 6 to 12 hours.
- After the time, check the texture of your yogurt and refrigerate.
Tip: The versatility of this food means that you can eat it with fruits, granola, cookies, among many other foods.
14. Homemade Granola
Granola is the result of combining a wide variety of dry and dehydrated foods, these can provide antioxidants such as vitamin E, healthy fats, fiber and a good proportion of energy accompanied by an ideal satiating effect for those who want to lose weight.
For this reason, we share with you a simple way to prepare homemade granola with ingredients that you can have in your pantry:
Ingredients
- oat flakes
- Assorted nuts (walnuts, almonds, peanuts, hazelnuts)
- Dried fruits (raisins, dates, figs, peaches)
- coconut flakes
- Honey
- Coconut oil
- Vanilla
- Cinnamon
- Sea salt
Preparation
- Place the oats and nuts on a baking sheet. Then, add the sea salt, cinnamon, vanilla, coconut oil, honey and mix everything very well.
- Bake in the oven at 180ºC and cook for 15 minutes. After the time has elapsed, add the coconut flakes and bake for 15 more minutes (it depends on how toasted you want the granola).
- After the time has elapsed, let it rest and add the dehydrated fruits.
Tip: Accompany the granola with a little yogurt or as part of oatmeal cookies.
15. Chicken sandwich
Chicken is one of the lean proteins with the least amount of fat. For its part, it provides minerals such as calcium, zinc and iron , as well as being an ideal and versatile complement for quick recipes, such as the one we share with you below:
Ingredients
- Wholemeal bread
- shredded chicken breast
- Lettuce
- Tomatoes
- Onion
- bean sprouts
- Olive oil
- Salt and pepper to taste
Preparation
- Wash the vegetables with plenty of water beforehand. Slice the tomato and onion, while with the help of your hands cut the lettuce.
- Then, add a little olive oil, salt and pepper to taste.
- On the other hand, toast the slices of whole wheat bread.
- To serve, top with bread, some tomatoes, onion, bean sprouts and chicken breast pieces.
Tip: We recommend you pre-cook the chicken breast the night before to speed up the process. You can cook it on the grill seasoned with salt and pepper to taste.
16. Banana Muffin
This can be an option for those who have little time to prepare breakfast, since they can be cooked in advance and stored . In addition, it is an easy recipe to prepare that will provide you with the properties of the banana such as potassium, magnesium and iron.
Ingredients
- ripe bananas
- Egg
- Oatmeal
- vegetable milk
- Coconut oil
- Baking soda
- sweetener to taste
Preparation
- Beat the egg together with the sweetener of your choice, then add the mashed bananas, non-dairy milk, and coconut oil and mix. Finally, add the oatmeal and mix until you get a smooth dough.
- Preheat the oven to 170ºC, place the cups on a muffin tray and pour the mixture.
- Bake for 20 minutes or until golden. Let stand for a few minutes before consuming.
17. French omelette
Also known as an omelet, it is the result of the combination of 2 foods rich in healthy fats and proteins that will be of great energy and satiation to start the day: eggs and olive oil.
Ingredients
- Eggs
- vegetable milk
- Olive oil
- Salt and pepper to taste
Preparation
- Beat the eggs with a little vegetable milk, add salt and pepper to taste.
- Then, in a frying pan, pour a little olive oil and preheat. Next, add the mixture to the pan, cover and let cook.
- Subsequently, fold the tortilla in half and serve.
18. Veggie Sandwich
For those who maintain or want to start a vegan lifestyle, the vegetable sandwich will provide them with the different vitamins that vegetables have, such as vitamins A and C , as well as minerals such as iron and compounds such as beta-carotene , essential for the different functions of the body. organism.
Ingredients
- Whole wheat or pita bread
- Roasted vegetables (aubergine, zucchini, peppers, carrot )
- tofu
- Olive oil
- Salt and pepper to taste
Preparation
- Toast the bread, add the vegetables previously roasted and seasoned with a little olive oil, salt and pepper to taste.
- Finally, add the tofu and close with another slice of bread.
19. Salmon sandwich
This blue fish is considered one of the main sources of polyunsaturated fatty acids , which directly favor cardiovascular health , it is also a food rich in healthy fats for the body with a large proportion of energy. (3)
For this reason, salmon is an excellent food to start the day with a lot of energy and one way to incorporate it into breakfast is in the form of a sandwich, which we indicate below how to prepare:
Ingredients
- Wholemeal bread
- Smoked salmon
- Onion
- Lemon juice
- low fat cream cheese
- Spinach or watercress leaves
- Salt and pepper to taste
Preparation
- Toast the bread and spread some cream cheese.
- Subsequently, chop the onion and the spinach or watercress leaves, add a little lemon juice, salt and pepper to taste.
- To serve, top with a slice of bread, some of the vegetables, pieces of smoked salmon, and top with another slice of bread to complete the sandwich.
20. French toast
If you want a complete breakfast, full of natural, fresh and delicious ingredients, French toast is the ideal option. In addition, it provides multiple health benefits, since its ingredients are rich in nutrients and compounds that will keep you healthy and energetic .
Ingredients
- Wholemeal bread
- Egg
- vegetable milk
- Coconut oil
- Vanilla and cinnamon to taste
- sweetener to taste
- Red fruits or cocoa cream to accompany
Preparation
- Mix a little non-dairy milk, the egg, the sweetener of your choice, vanilla and cinnamon to taste.
- Then, soak the whole wheat bread for a few seconds with the help of a palette so that it does not fall apart.
- Next, add a little coconut oil to a pan, preheat and cook the slices on both sides until golden brown.
- You can accompany them with red fruits of your choice or cocoa cream.
Key Findings
- Breakfast is considered the most important meal of the day , this is because it is the first consumption of nutrients to get energy.
- We recommend you opt for easily digestible foods , seeds, nuts, proteins and lean meats.
- You can prepare green smoothies, banana or strawberry smoothies and some homemade yogurt for quick breakfasts.
- If you have a little more time, you can prepare French toast, a chicken sandwich , a tuna sandwich, a salmon sandwich, bake banana muffins or make a chia pudding.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.