Last Updated on October 24, 2023 by Ryan
You may be familiar with the saying that “breakfast is the most important meal of the day”. While studies show that a large portion of Americans would rather hit snooze than have a meal before heading to work, research suggests that we do otherwise for our health. There is a plethora of benefits to starting the day with a balanced meal, and it isn’t that hard. In this article, I’ll discuss some of the major benefits of eating a healthy breakfast before moving on to some of my favorite easy breakfast recipes.
- Why breakfast may be the most important meal of the day?
- What makes a healthy breakfast?
- My favorite 5 easy breakfast recipes for busy mornings:
- Craving Sweet: 5-Ingredient Banana Oat Pancakes
- Craving Savory: Loaded Single-Serve Breakfast Skillet
- Breakfast for when you hit snooze too long: Fruit, Vegetable, and Protein Smoothie
- A make-ahead breakfast for grab-and-go mornings: Customizable Veggie Egg Muffins
- A recipe that makes itself: Overnight Oats in a Jar
- Conclusion
Why breakfast may be the most important meal of the day?
Starting your day with breakfast can help with weight management
Perhaps the most appealing benefit of breakfast is that it jumpstarts your metabolism and may help you burn more calories throughout the day. Some studies show that weight loss and weight management are more feasible for individuals who do not skip their morning meals. For example, it was found that those who skip breakfast have a tendency to consume more fat throughout the day and have lower calcium, fiber, fruit, and vegetable intake. Additionally, studies have found that people who skip breakfast tend to have a higher body mass index (BMI). BMI is the ratio of a person’s weight to height and is often used as a marker of health.
Download our free ebook on how to lose weight with a plant-based diet here.
Starting your day with breakfast can help with memory and attention in school-aged children
In the morning, our blood sugar is low, and we need to replenish it to help power our brains and muscles. Breakfast for growing children and adolescents is especially important because their metabolic needs are greater than those of adults. Research suggests that children who eat breakfast are better learners and have better concentration, problem-solving skills, and better hand-eye coordination.
What makes a healthy breakfast?
Now that we know that breakfast is important, we should acknowledge that not just any breakfast would do. For example, a breakfast built around processed carbohydrates and refined sugar can do more harm than good by providing a burst of energy followed by a subsequent crash. Worse yet, this could lead to increased cravings for more sugary snacks (quick energy) throughout the day.
A balanced breakfast should focus on protein and fiber. First off, protein adds staying power to a meal, which helps keep energy levels steady. Fiber aids with diet regularity and fullness. By being creative in coming up with different protein and fiber combinations, you can come up with some easy breakfast recipes that are satisfying, nutritious, and perfect for those busy mornings. Of course, I’ve included some of my favorite ones below to get you started.
Protein sources include: eggs, low-fat dairy like plain or Greek yogurt
Fiber sources include: whole fruits and vegetables, whole-grain bread, oatmeal, low-sugar, and whole-grain breakfast cereal
My favorite 5 easy breakfast recipes for busy mornings:
Craving Sweet: 5-Ingredient Banana Oat Pancakes
Pancakes get a reputation for being unhealthy. However, it’s pretty easy to put a healthy twist on them with the right flour and sweeteners. Instead of using refined white flour, this easy breakfast recipe calls for pancakes made with 100% whole-grain oats. Whole grains are a great source of fiber and B vitamins, which help convert food into energy. Refined white flour, on the other hand, is stripped of its fiber, vitamins, and minerals, unless it is fortified. Also, in place of using refined white sugar, whole fresh fruit, which also provides fiber and naturally occurring vitamins, minerals, and antioxidants, is used to sweeten this recipe.
Recipe: 5-Ingredient Banana Oat Pancakes
- Serves: 1
- Prep time: 10 minutes
- Cook time: 10 minutes
- Total time: 20 minutes
Ingredients:
- 2 medium ripe bananas
- 2 eggs
- 1/2 cup rolled oats
- 1/2 tsp baking powder
- 1/4 tsp salt
- Nonstick cooking oil spray
Directions:
First, add all ingredients to a blender and blend until the mixture is smooth and uniform. Then spray nonstick cooking oil spray onto a large skillet and place over medium-high heat. Pour one-fourth cup of pancake batter at a time into the skillet and cook for 2-3 minutes or until set. Then flip and cook for another 1-2 minutes or until set. Repeat with the remaining batter.
If you are looking for another alternative you can also try this Mcdonald’s Pancake Recipe!
Craving Savory: Loaded Single-Serve Breakfast Skillet
Start your day on a “veggielicious” note with this loaded single-serve breakfast skillet. The best part is that only one pan is required. This means very little cleanup, and you don’t even have to share!
Recipe: Loaded Single-Serve Breakfast Skillet
- Serves: 1
- Prep time: 10 minutes
- Cook time: 15 minutes
- Total time: 25 minutes
Ingredients:
- 2 eggs
- 1/2 cup asparagus, chopped
- 1/2 cup mushroom, diced
- 1/4 cup tomatoes, diced
- 1 medium russet potato, chopped
- 1 tbsp avocado oil
- Salt and pepper to taste
Directions:
First, warm the oil in a small skillet over medium-high heat. Then add vegetables with spices and cook until golden brown and cooked. Move the veggies around with a spatula to make space for two eggs in the skillet. Carefully crack both eggs into the gaps. Finally, place a lid over the pan and turn the heat to low. Cook until eggs reach the desired doneness.
Breakfast for when you hit snooze too long: Fruit, Vegetable, and Protein Smoothie
Smoothies are a great way to help meet your fruit and vegetable needs for the day. And contrary to belief, they can make a satisfying meal. The key to a nutritious smoothie is using whole fruit and veggies. These allow you to get filling fiber along with vitamins, minerals, and antioxidants. Next, the second component you want to add is a protein source. If you choose, this can come completely from whole vegetables, but you can also try a protein powder or your choice of beverage. Dairy milk is a good source of high-quality, complete protein. It’s an easy way to add calcium, potassium, and staying power to your on-the-go liquid breakfast.
Recipe: Fruit, Vegetable, and Protein Smoothie
- Serves: 1
- Prep time: 5 minutes
Ingredients:
- 1-2 cups leafy greens (spinach, kale, arugula, etc.)
- 2 cups frozen fruit (mango, strawberries, blueberries, etc.)
- 1 cup milk (low-fat dairy milk or non-dairy alternative)
- Optional: 1 scoop of protein powder
Directions:
Add all ingredients to a high-speed blender and blend until smooth.
A make-ahead breakfast for grab-and-go mornings: Customizable Veggie Egg Muffins
This protein-packed, super-easy breakfast recipe is sure to help you start your day off on an energized note. You can even hit snooze one extra time with no guilt! Make this recipe at the beginning of the week and enjoy breakfast three days in a row. The best part is that you can customize it to whatever veggies are currently in season, which is also a great way to save on your grocery bill.
Recipe: Customizable Veggie Egg Muffins
- Serves: 3
- Prep time: 15 minutes
- Cook time: 25 minutes
- Total time: 40 minutes
Ingredients:
- 6 eggs
- 1/4 cup onion, diced
- 1 cup diced veggies (bell pepper, mushrooms, tomatoes, etc.)
- 1 cup chopped leafy greens (spinach, kale, arugula, etc.)
- 1/4 cup shredded cheese (mozzarella, cheddar, etc.)
- Salt and pepper to taste
Directions:
Preheat the oven to 350°. In a large bowl, beat eggs together with salt and pepper. Then stir in cheese, diced vegetables, and chopped leafy greens. Add egg mixture to muffin cups, filling two-thirds full. Bake for 20-25 minutes or until cooked through.
A recipe that makes itself: Overnight Oats in a Jar
Is there anything better than waking up in the morning with breakfast made and ready to eat? Enter: overnight oats! This breakfast makes itself and requires only five minutes of hands-on time. The great part is that it is customizable with endless flavor combinations depending on whatever is in season. However, if you’re looking for a fancier breakfast preparation with oats, this chocolate granola recipe is hard to beat!
Recipe: Overnight Oats
- Serves: 1
- Prep time: 5 minutes
- Total time: 8 hours and 5 minutes (overnight)
Ingredients:
- 1/2 cup low-fat dairy milk or non-dairy milk alternative
- 1/2 cup rolled oats
- 1/3 cup plain low-fat Greek yogurt
- 1 tsp chia seeds
- 1/2 ripe banana, mashed
- 1/2 cup fruit of choice: berries, diced apple, etc.
Directions:
First, add all ingredients to a large mixing bowl and whisk together to combine. Then transfer the mixture to a mason jar and place it in the fridge overnight.
If you are looking for a more high-protein version of this dish we suggest that you try this High Protein Oats recipe.
Conclusion
As you can see, many possible easy breakfast recipes are perfect for those busy mornings! With a little bit of creativity and effort, you can be on your way to a healthier you! Whether your focus is weight management or helping the kids stay sharp for a long day at school, these recipes (or healthy ones like them) can make a big, positive impact. Let us know your thoughts or any other suggestions in the comment section below!
What is the easiest thing to eat for breakfast?
Banana, peanut butter, and oatmeal.
Pastrami and Swiss on an egg sandwich.
Morning burrito.
Smoothie with a raspberry-peach swirl.
Omelet.
Overnight Oats with Peanut Butter.
With turkey, cheddar, and guacamole, a breakfast sandwich.
Baked eggs with mushrooms and spinach in about 10 minutes.
What is the most common breakfast in the USA?
The clock has struck twelve. Eggs make up the object. There is no information available regarding the preferred method of preparation, but 65 percent of the Americans polled chose eggs as their preferred morning food, with coffee and cereal coming in at 58 percent and 56 percent, respectively.
What is the healthiest breakfast meat?
The best option for high protein and low fat is turkey.
The best source of vitamins and overall nutrients is the liver.
Chicken is ideal for spending less money and losing weight.
The best source of good fats is salmon.
The best food for iron and vitamin B is steak.
Heritage pork bacon is an excellent source of selenium and vitamin B.
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- 4 Easy Vegetarian Lunch Ideas for Work (with Recipes)
- 8 Easy Recipes to Start Following a Plant-Based Diet
Mia Syn is a Registered Dietitian Nutritionist, national on-air nutrition expert and host of Good Food Friday on ABC Charleston. She holds a Bachelor of Science in nutritional science physiology and a Master of Science in human nutrition from two of the top universities in the country, Columbia and the University of California, Berkeley. As one of the most recognized and trusted young dietitians in the media, her content serves as a healthy lifestyle resource for millions of television viewers and readers around the globe.
