Breakfast is the most important meal of the day and should not be missed as it sets us up for the rest of the day. However, we need to be careful about what we eat. While we might enjoy an English fry-up with sausage, egg, bacon, mushrooms, tomatoes, beans, and fried bread, it can make us feel bloated and lethargic. So, what is the alternative? Are there healthy breakfasts we could choose instead, and will they take a long time to prepare? The answer is that you can have a delicious, healthy breakfast that doesn’t take long to make. In this blog, we’ll give you 10 breakfasts that are quick, easy to prepare, and are healthy.
1. Quinoa Porridge with Berries
Ingredients Serves 1
250 ml milk, either dairy or dairy-free like soy or oat
Pinch of salt
½ teaspoon vanilla extract
1 tablespoon sugar
40 gr quinoa flakes
A handful of raspberries or blackberries
A handful of blueberries
Instructions
1. Put the milk, salt, vanilla, and sugar in a pan and bring it to the boil.
2. Stir in the quinoa and after a minute, turn off the heat.
3. Leave for 3 minutes until the mixture is creamy.
4. Put in a bowl and place the berries on top.
2. Breakfast Tacos Serves 2
Ingredients
200 gr tin of kidney beans
200 gr tin of black beans
1 avocado
100 gr grated vegan cheese
Salsa Verde –
1 chopped garlic clove
4 teaspoons capers
4 tablespoons chopped fresh mint
4 tablespoons chopped fresh basil
4 tablespoons chopped parsley
1 teaspoon mustard
2 tablespoons of olive oil
4 teaspoons white wine vinegar
Salt and pepper to taste
Instructions
1. Mix the salsa ingredients together.
2. Lightly heat the tortillas in a pan.
3. Serve the tortillas topped with salsa, the kidney beans, the black beans, sliced avocado, and grated vegan cheese.
3. Homemade Muesli Serves 4
Homemade muesli is much better than the bought variety. You can make four portions in advance or even more to save time in the morning.
Ingredients
4 apples
180 gr rolled oats
180 gr raisins
60 gr sunflower seeds
4 tablespoons chia seeds
500 ml dairy or plant-based milk
A handful of blueberries, raspberries, or strawberries
Instructions
1. Grate the apples in a bowl.
2. Add all the other ingredients apart from the fruit.
3. Put in the fridge for 6 hours so that the oats absorb the milk.
4. Return to room temperature to serve.
Any muesli that you have left must be stored in the fridge. It will last for 3 days.
4. Garden Fry-Up Serves 2
If you are craving a fry-up, why not have this vegan version? It’s delicious and doesn’t take too much time to prepare. It might be a good breakfast for the weekend when you like to relax.
Ingredients
4 tablespoons olive oil
1 teaspoon cayenne pepper
2 teaspoons dried thyme
2 teaspoons dried oregano
2 crushed garlic cloves
Salt and pepper to taste
12 sliced button mushrooms
20 cherry tomatoes
Juice of 2 lemons
100 gr spinach
1 avocado
Instructions
1. Heat the cayenne pepper, thyme, oregano, garlic, salt, and pepper in the olive oil for 2 minutes
2. Add the mushrooms, tomatoes, and half the lemon juice and cook for 4 minutes.
3. Put in the spinach and let it wilt.
4. Toast a couple of pieces of bread.
5. Put the vegetable mix on top of the toast.
6. Slice the avocado on top.
If you want something more substantial on the dish, add a vegan sausage. If you eat eggs, poach one for each person and put it on top of the fry-up.
5. Chilli Avocado on Toast Serves 2
Avocado on toast is a simple but delicious dish, and this recipe gives a spicy kick.
Ingredients
2 avocados
1 teaspoon chilli powder
1 teaspoon cumin
1 teaspoon coriander
I teaspoon cayenne pepper
I tablespoon of vegan or dairy cream
4 slices of toast
Instructions
This recipe is very simple. All you have to do is mash the avocado with all the spices and cream and place the mixture on the toast. You can add a poached egg on top or, if you’re vegan, scrambled tofu. This is the recipe for scrambled tofu.
Ingredients
400 gr tofu
1 tablespoon oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon turmeric
Instructions
1. Crumble the tofu using a fork
2. Heat the oil and add the tofu with the other ingredients. Scramble with a fork and cook for 5 minutes.
6. Sweet Smoothie Bowl
Ingredients Serves 2
12 strawberries, raspberries, or blueberries
2 bananas
1 avocado
10 tablespoons coconut milk
2 tablespoons chia seeds
1 tablespoon butter, either dairy or almond
Mixed fruit to serve
Instructions
1. Put the strawberries, raspberries, or blueberries in a blender with the bananas and blend.
2. Add the avocado and blend with the rest of the ingredients until the mixture is smooth.
3. Serve with mixed fresh fruit on top.
7. Ricotta and Yoghurt Parfait Serves 2
This is a really simple and easy to prepare dish which is great if you oversleep.
Ingredients
177 gr vanilla Greek Yoghurt
60 gr skimmed ricotta
½ teaspoon lemon zest
60 gr raspberries
1 tablespoon slivered almonds
1 teaspoon chia seeds
Instructions
1. Combine the yoghurt, ricotta, and lemon zest.
2. Top with the raspberries, slivered almonds, and chia seeds.
8. Egg Muffins 4 Servings
Ingredients
1 tablespoon oil
1 sliced bell pepper
150 gr broccoli
2 sliced spring onions
6 eggs
1 tablespoon milk
½ teaspoon smoked paprika
50 gr cheese
Handful of chives
Instructions
1. Put the oven on at 200 C (392 F)
2.Brush half of the oil in an 8-hole muffin tin.
3. Fry the broccoli, pepper, and spring onions in the rest of the oil.
4. Whisk the eggs together with the milk, smoked paprika and half the cheese. Add the vegetable mixture and pour it into the muffin tin. Put the rest of the cheese on top.
5. Bake for 15 minutes.
9. Healthy Pancakes Serves 4
Ingredients
3 bananas
3 eggs
125 ml sweetened almond milk
1 teaspoon vanilla extract
400 gr rolled oats
½ teaspoon cinnamon
2 teaspoons of baking powder
¼ teaspoon salt
Instructions.
1. Blend all the ingredients. It’s as easy as that.
2. Leave the batter to sit for 2 minutes.
3. Heat oil in a pan and cook the pancakes for 4 – 5 minutes, flipping over halfway.
4. Serve with fresh fruit, honey, or maple syrup if you feel like being indulgent.
10. Crustless Quiche
Ingredients Serves 6
3 tablespoons of olive oil
2 cloves crushed garlic
1 medium sliced onion
125 gr mushrooms
300 gr spinach
6 eggs
600 gr shredded cheese
1 tablespoon fresh chopped parsley
Pinch nutmeg
Salt and pepper
Instructions
1. Sauté the garlic in the olive oil for a minute and then add the onion and cook until it softens. Add the mushrooms and cook until soft. Add the spinach and let it wilt. Set aside to cool.
2. Whisk the eggs and then add the cheese, nutmeg, parsley and salt and pepper to taste.
3. Add the vegetable mix to the eggs.
4. Put in a flan case and cook for 40 minutes at 175 C (350 F) until the top is firm to the touch.
You can add bacon if you need a meat fix or any mixture of vegetables.
We hope that you have enjoyed reading about these healthy and quick breakfast options and feel inspired to try some of them. You will feel a lot better in yourself than if you had a big fry-up.
