20 Best Breakfast Ideas and Recipes to Start the Day Right
We have all heard the adage “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” However, a large number of us don’t have the time, inclination or even the know-how to prepare a breakfast fit for a king (or a queen, for that matter). Luckily, there are numerous breakfast ideas that one can get a healthy and satisfying breakfast even while on the go. And breakfast doesn’t have to be the usual oatmeal or toast bread either. We have several super easy breakfast ideas here for you.
Benefits of eating breakfast
The word breakfast literally means “breaking the fast.” Since this is the meal we eat after our overnight fast (aka those hours when we were sleeping), it makes sense we should make it a healthy one, as breakfast provides our brain and body the fuel we need to star our day. Aside from jump starting our day, there are several benefits to eating a breakfast.
- Breakfast is a good way of ensuring that your body receives vital nutrients like calcium, fiber, iron, protein, and the B vitamins.
Usual breakfast ingredients like fruits, bacon and eggs are good sources of vitamins and minerals so people should ensure that they include some type of these items in their morning meal. Skipping breakfast lessens the chances that we will be getting the nutrients our body needs as it’s unlikely that we’ll eat them in later meals.
- It helps boost your metabolism.
Our metabolism slows down when we sleep since the body has few energy requirements. Eating breakfast jumpstarts our metabolism by as much as 10 percent. Eating breakfast starts thermogenesis, which is the metabolic process of digesting food and transporting energy to various parts of the body. Plus, starting the day with a healthy breakfast increases the odds that we’ll be making nutritious food choices throughout the day as well.
- Eating breakfast can help you lose weight and maintain it at a healthy level.
A study published in the American Journal of Epidemiology revealed that those who don’t eat breakfast are 4.5 times likely to be obese. One probable reason is that breakfast, especially one that’s full of protein and fiber, keeps one’s appetite in check for the rest of the day, whereas those who skip breakfast tend to feel ravenous later, which leads to unhealthy food choices.
- It helps improve concentration, memory, and productivity.
Studies have shown that eating breakfast helps boost short-term memory in students. However, this benefit is contingent on what kind of breakfast one eats, as studies have also shown that a high-calorie breakfast has the opposite effect. The idea is that breakfast restores glucose levels, a carbohydrate that’s needed by the brain to function at optimal levels.
- Breakfast lessens the risk of diabetes and cardiovascular disease.
Dr. Mark Pereira and his colleagues at Harvard Medical School studied the eating habits of about 3,000 participants and discovered that those who ate breakfast were less likely to have problems with their blood sugar. The researchers posited that, eating breakfast stabilized blood sugar levels and reduces the risk of type 2 diabetes, prompting Pereira to suggest that “breakfast may really be the most important meal of the day.”
What makes a good breakfast?
While eating breakfast is ideal, eating a healthy breakfast is infinitely better. But what constitutes a good breakfast menu? According to Erica Giovinazzo, nutritionist of New York’s Clay Health Club and Spa, breakfast should be a combination of good carbohydrates, fiber and protein. Some healthy breakfast food that you can’t go wrong with are eggs, fruits, tubers and some vegetables. Smoothies and fresh fruit juices are also the way to go.
Healthy breakfast makeovers
Some might find a sunny-side up or a peanut butter sandwich with coffee a bit too blah for their taste. Here are some suggestions on how you can ramp up the taste and nutritional value of your breakfast.
Eggs have been given a bad rap with the whole bad cholesterol image it had several years ago. But studies have shown that eating an egg a day does not increase your chances of a heart attack or stroke. In fact, eating eggs improves eyesight, helps with brain development and boosts memory retention.
Eggs are also one of the easiest foods to cook and there are literally dozens of healthy breakfast ideas involving eggs that you can prepare. Here are some of them:
Hard-boiled eggs are a good and easy addition to any breakfast. But with a little planning and effort, you can elevate this humble breakfast staple to something delicious and filling. This recipe is very flexible, allowing you to use whatever type of meat and egg you prefer. Baking it instead of frying also gives you extra health points.
This frittata recipe will give you the nutrients and carbohydrates you need to fuel up your morning. While this particular version makes use of zucchini and sweet potato, you can actually use whatever you have in your ref or pantry.
If you’re prone to rushing in the morning, the sausage and egg breakfast bite is perfect for you. This dish is ideally done ahead of time and stored for those busy mornings. The combination of sausage and eggs will give you that much needed protein boost and its thicker size makes it easy to eat while you’re on the run.
Scrambled eggs can become tastier with the addition of the right vegetables. In this recipe, it’s tomatoes and kale but you can use whatever is available. Make sure you always have some greens on hand and a good vinaigrette so you can whip up a delicious breakfast every day.
Pancakes, Muffins and Porridge
Pancakes and muffins are a staple of many on breakfast table. Porridge is also a go-to breakfast dish of many cultures. And with a few tweaks and adjustments, you can make these even better and healthier.
You can be on any kind of diet and you can still enjoy your breakfast pancakes without guilt with this recipe. The secret ingredient is the coconut flour that makes these pancakes light and healthy. Add a side of bacon or some paleo omelet and you have the perfect breakfast.
Having a little chocolate is a great way to start the day, especially if it’s dark chocolate. Adding a vegetable like zucchini in the batter ensures that you’ll get a light, delicious and healthy muffin for breakfast . . . or dessert.
A fusion of two breakfast staples, bacon pancakes are a savory treat. This new breed of pancakes stands apart from the rest with its use of coconut flour, gelatine, and egg whites.
This new take on porridge uses just 3-4 ingredients and can be made in less than 10 minutes, perfect for those busy mornings! Add your favorite nuts and berries to boost the nutrition content of this already healthy dish.
The perfect grab and go breakfast. This is another convenient, flexible, and healthy breakfast. Add spinach, peppers or your preferred vegetable to switch up the texture and taste. These muffins taste delicious whether they’re still warm from the oven or straight from the fridge.
Eating fruits for breakfast is one of the best ways to stay healthy and lose weight. Fruits give our body the vitamins and minerals it needs to function properly. These wonder foods also contain fiber that helps slow down digestion so we feel full longer and easily manage our weight.
What’s more, we have endless options when it comes to what fruit to eat for breakfast. As nutritionist Ruth Frechman said – “there’s no such thing as an unhealthy fruit.” However, we can choose our fruits according to the nutrients we need. There are also tons of simple breakfast recipes that we can incorporate fruits in.
You might think mornings are a bit too early for parfaits, but this light and nutritious fruit breakfast bowl will change your mind. This recipe combines coconut milk, chia seeds, honey, and berries to give you a sweet and light breakfast.
This might be the simplest breakfast or dessert that you can make. Simply slice a banana, slather some almond butter and top off with another banana slice. Easy to make and bring anywhere.
Developed by award-winning writer and chef Christopher James Clark, this breakfast fruit bowl is packed with antioxidant super fruits like blueberries and raspberries. Get some cloves, almonds, and mint then add it to the already nutritious pile.
Shake up your breakfast with easy healthy shakes and smoothies
Smoothies and shakes are a boon to busy, always on-the-go individuals who don’t want to sacrifice their health. A smoothie can be a complete breakfast, as you can get in a good portion of your protein, vitamins, minerals, and calcium for the day. You can even have a great smoothie or shake without dairy with these recipes.
This smoothie will jack up your potassium levels and fill you up nicely. It uses just four ingredients – a banana, avocado, spinach and water – and can be done in less than 5 minutes. Just drop everything in a blender and blitz.
If you’re craving something chocolaty and healthy, this is the smoothie for you. The avocado adds great texture, the banana ensures you get your fiber while the raspberry adds antioxidants in your diet. This is one rich smoothie that might soon become a regular breakfast treat in your household.
Nothing speaks of summer than a cold pina colada. This version gets a serious nutrition makeover with the addition of a banana and spinach while still keeping that summery pina colada taste. The ingredients also ensure that you won’t be ingesting any artificial flavors,
Grab and go quick breakfast ideas
There are days when we have to be out of the door in a jiffy. While we can always get our breakfast from a drive-thru, it’s almost always the greasy, unhealthy kind. But why settle for that when you can make a delicious and nutritious breakfast in your Fat Burning Kitchen and still make it to your meeting in time? Sure, you might have to do some menu planning and cooking in advance but the stress-free mornings you’ll have is a big pay-off.
The fancy sounding name belies the fact that this recipe is actually easy to make. It’s chock-full of flavor, with the onions and butternut squash giving it a unique texture. The pepper makes it easy to bring anywhere while adding extra nutrients to your morning.
Meatballs are a great, if unconventional, breakfast food. It’s tasty, protein-packed and you can just grab it and go. This recipe uses just 6 ingredients and can be done in less than an hour. You can eat it by itself, with a fruit salsa or with some roasted vegetables.
This recipe combines the earthy flavor of turnips with eggs to make a straightforward nutrition packed breakfast dish. Add whatever leftovers you have from the day before with peppers, bacon, and fresh herbs, you’ll still come up with a great tasting dish.
Go paleo with these healthy breakfast recipes
The paleo diet can be explained simply as eating plants, animals, nuts and seeds. Contrary to what most people believe in, this diet doesn’t focus on eating red meat all the time! Plants are actually the core of this diet. Grains, dairy, and processed food are also removed, which makes this a great diet to follow for those who prefer gluten-free dishes.
The paleo diet also has remarkably delicious breakfast recipes that are easy to make and you can see more of them in the Paleo Breakfast Bible.
Paleo breakfast ideas
This simple recipe just needs 2 bananas, 2 tablespoons of chunky almond butter, and 4 eggs. Just mash the bananas, add the almond butter and eggs and mix everything. Then cook as you would a pancake and enjoy!
This breakfast sandwich uses Portobello mushrooms instead of a hamburger bun. It’s easy to assemble and just takes 35 minutes of your time. The crispy bacon, rich avocado, and crunchy greens makes for one filling breakfast ensemble.
Breakfast is more than just getting something in our bellies. They are the foundation of how good our day can go and how healthy we will remain. While mornings can be hectic, there’s no longer any excuse for skipping a nutritious breakfast. There’s a world of information out there that we need to take advantage of to lead healthier and more fulfilling lives.
- Breaking the fast
- Paleo Breakfast Bible
- How Does Breakfast Affect Your Metabolism?
- High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
- 3 So-Called “Healthy” Foods to STOP Eating (if you want a flat stomach & healthy body)
- Effects of breakfast-size on short-term memory, concentration, mood and blood glucose
- The TRUTH about Good Carbs, Bad Carbs, Low vs High Carbs, and all of the Carb Confusion
- Breakfast is ‘most important meal’
- The 20 Best Foods to Eat for Breakfast
- Truth About Cholesterol
- Associations of egg and cholesterol intakes with carotid intima-media thickness and risk of incident coronary artery disease according to apolipoprotein E phenotype in men: the Kuopio Ischaemic Heart Disease Risk Factor Study
- What Makes a Healthy Breakfast
- Fat Burning Kitchen
- Paleo Diet Food List: What Foods to Eat and What Foods to Avoid?
- My Evolved Body Solutions
List of Recipes
- Asian Scotch Eggs
- Zucchini and Sweet Potato Frittata
- Sausage & Egg Breakfast Bites
- Italian Scramble
- Coconut Flour Pancakes
- Double Chocolate Zucchini Muffins
- Bacon Pancakes
- Paleo Porridge
- Paleo Egg Muffin
- Chia Berry Paleo Parfait
- Banana Bites
- Ultimate Antioxidant Paleo Breakfast Bowl
- Avocado Banana Smoothie
- Green Pina Colada Smoothie
- Juicy Stuffed Peppers Recipe – with Cinnamon Butternut Squash and Ground Beef
- Simple Apple Meatballs
- Primal Breakfast Casserole
- 5 Paleo Breakfast Recipes
- Portobello Bacon Avocado Breakfast Sandwich