It is said that breakfast is the most important meal of the day, and I cannot agree more. What you have for breakfast can affect the rest of your day. If you grab a breakfast or cereal bar on your way out the door you can expect a sugar rush that will leave you sad and hungry just a half hour later. I’m here to tell you that there are numerous healthy breakfast ideas that require very little effort and can even be made in advance. Here are some of my go-to easy and healthy breakfast recipes.
Broccoli and Cheese Muffins
Makes 3 muffins, per muffin: 206 calories, 12.7g fat, 14g carbohydrates, 9.7g protein
Ingredients:
- Cooking spray
- Quarter cup spelt flour
- 2 tablespoons all-purpose flour
- 1 cup grated low-fat mozzarella cheese
- Quarter cup steamed broccoli, chopped
- Quarter cup steamed spinach, chopped (optional)
- Quarter cup + 2 tablespoons nonfat milk
- 1 tablespoons of canola oil
- Half a teaspoon of baking powder
- 1 egg, beaten
- Quarter teaspoon salt
Method:
- Preheat the oven to 180 degrees C. Spray a muffin pan with cooking spray.
- Cook the broccoli and spinach until tender (boil or steam) and mash with the back of a fork.
- In a bowl mix together the flour, baking powder, cooked broccoli, spinach, and cheese.
- Add the oil, beaten egg, salt and mix well.
- Spoon the mixture into 3 muffin cups.
- Bake for around 25-30 minutes or until golden.
Note: Double up this recipe and store each muffin in an air-tight freezer bag in the freezer. Defrost overnight for a grab and go nutritious breakfast.
Zaatar Crackers
Makes 42 large crackers, per cracker: 45 calories, 2.4g fat, 4.3g carbohydrates, 1.4g protein
Ingredients:
- 1 cup spelt flour
- 1 tablespoon baking powder
- 1 teaspoon agave
- 1 teaspoon Instant dry yeast
- 1 teaspoon salt
- Half a cup of warm water
- 1 tablespoon olive oil
- Oil cooking spray
- 2 cups Zaatar mix
Method:
- Combine the flour, baking powder, salt and oil in a bowl.
- Place the yeast and agave into the warm water. Let stand for 3-5 minutes. Yeast should start to bubble.
- Make a well in the flour mixture, add the yeast mixture, and combine until the dough forms into a ball. If the dough is sticky, add some more flour, 1 tablespoon at a time, until the dough comes together in a solid ball. If the dough is too dry, add additional water, 1 tablespoon at a time.
- Scrape the dough onto a lightly floured surface and gently knead (for 10 minutes) into a smooth, firm ball.
- Spray a large bowl with the oil cooking spray, add the dough, cover the bowl with plastic wrap and put it in a warm area to let it double in size – about 1 hour. Turn the dough out onto a lightly floured surface and divide it into 4 equal pieces. Cover each with a clean kitchen towel or plastic wrap and let them rest for 10 minutes.
- Pre-heat oven to 180 degrees C.
- Roll out dough very thinly, cut into circles, place on a cooking pan that has been sprayed with cooking oil, put holes in the circles with a fork to prevent bubbles, and put in the oven until golden brown.
- Remove, allow to cool a few minutes, spray with cooking spray, add the zaatar mixture, and put in the oven for another 3-5 minutes.
Note: Place in an airtight container in the fridge for 2-3 weeks and grab up to 3 crackers for an energy-boosting breakfast. Delicious served with fresh veggies.
Yogurt Pancakes
Makes 4, per serving: 80 calories, 2.2g fat, 10g carbohydrates, 4.5g protein
Ingredients:
- 1 cup quick oats
- 1 cup nonfat yogurt
- Half a cup apple puree (or puree of your choice – watch out for added sugars)
- Pinch of salt
- 2 eggs
- Pinch of cinnamon, optional
- Oil cooking spray
Method:
- Spray nonstick pan with oil cooking spray and heat it over medium heat.
- Combine the oats, yogurt, applesauce, salt, egg, and cinnamon (if using) together in a blender and combine until smooth.
- Pour about a quarter cup of the batter per pancake onto the griddle and cook until starting to brown a little, 2 to 3 minutes per side. Repeat for the rest of the batter and serve immediately.
Note: Pancakes can be made ahead of time and placed in the freezer in air-tight freezer bags, defrost overnight for a grab and go nutritious breakfast.
Share your favorite healthy breakfast recipes in the comment section below!
