Eating a healthy breakfast can seem difficult in a world full of nutritionally-void options like sugary donuts and fast food griddle sandwiches. However, making a healthy breakfast that is filling, delicious, and convenient doesn’t have to be a pipe dream. You can have the taste you crave with the healthy nutrition you really want at the same time with these tasty breakfast choices.
1. Whole Grain, Low Fat Breakfast Sandwiches
Breakfast sandwiches are a quick, easy, and delicious breakfast that just about everyone loves— but they tend to be loaded with saturated fat and calories thanks to ingredients like pork sausage, eggs, and cheese. Saturated fat and cholesterol increases the risk of heart disease, according to the CDC.
Thankfully, you can make tasty breakfast sandwiches that are just as hearty and filling without all the extra fat and calories. Instead of a white English muffin or bagel, look for a low fat, whole grain variety.
For the filling, scramble an egg white or two instead of using a whole egg to cut down on saturated fat and cholesterol even further. In lieu of greasy pork bacon or sausage, opt for turkey bacon or chicken sausage. Both are typically lower in calories than pork breakfast meats and have much less saturated fat and cholesterol. To top it all off, choose your favorite type of low fat cheese.
With just a few tweaks, your favorite breakfast sandwich can be made over to become a healthy breakfast option.
2. Crunchy Granola
Breakfast cereal is a much-loved favorite of children and adults alike. After all, who doesn’t love the convenience and satisfying crunch of a bowl of cereal? Unfortunately, most breakfast cereals are loaded with calories, have tons of sugar, and aren’t very healthy or nutritious.
For those who like a cold, crunchy, and quick breakfast, granola can be a delicious way to get satisfied without the guilt of typical cereals.
The granola section of the grocery store usually has dozens of varieties available, but not all are created equal. Choose a granola with low sugar content, that has only whole grains, and with easily identifiable ingredients.
Look for ingredients such as soy protein or toasted quinoa add a protein punch that will keep you full longer. Nuts such as almonds, walnuts, and pecans will also help to enrich the granola with heart-healthy unsaturated fats and fiber.
Add some cut fruit to the top and top it all off with a half cup of skim, almond, or soy milk to complete the meal.
3. Loaded Oatmeal
Oatmeal doesn’t have to be boring. In fact, loading it up with delectable toppings can take this common breakfast food from boring to amazing in just seconds.
For the best nutritional punch, choose steel cut oats as a base. Cook them hot according to the package instructions, or make overnight oats in your refrigerator for a refreshing cold breakfast treat.
Season your oatmeal with spices such as cinnamon, cloves, nutmeg, or ginger—whatever sounds good to you.
Add in your favorite chopped fruits such as apples, peaches, blueberries, pears, bananas, or strawberries.
Chopped nuts such as almonds, walnuts, cashews, or pecans add a great, crunchy texture and healthy unsaturated fats and additional fiber.
Sweeten the oatmeal with a drizzle of honey or pure maple syrup and you’ve got yourself a healthy, filling breakfast you’ll look forward to.
4. Mini Veggie Quiches
A little bit of meal prep can make breakfast easy for the entire week. Healthy mini quiches can be stored in the refrigerator and reheated in just seconds in the microwave.
To make them, beat egg whites in a bowl and season with a pinch of sea salt. Pour the beaten egg whites into a muffin tin until each is about half full. Add in your favorite chopped vegetables (zucchini, bell peppers, onions, and mushrooms are great ideas) and a pinch of low fat shredded cheese. Bake them at 350 until they puff up and are golden on top.
These easy quiches are low in calories and fat and packed with hunger-fighting protein.
5. Power Packed Smoothies
Smoothies are cool and refreshing, but they can also make a healthy, quick breakfast option that will leave you satisfied.
Blend up some fat free Greek yogurt, some of your favorite berries, half a banana, and tablespoon of almond butter with some ice and you’ll have yourself a quick and simple breakfast you can drink on the go that’s packed with protein and fiber.
Breakfast can be healthy and tasty– you don’t have to pick one or the other.