Typical breakfast foods (cereal, waffles, donuts, muffins) are high in refined carbs and low in protein and fiber, which sets you up for a low-energy day riddled with cravings.
If you’re used to sugary stuff for breakfast, anything less sweet might seem unappealing. That is, until you try it. Because, when you do, you realize that healthy breakfast options can be incredibly delicious. Take these six options, for example.
1. Banana-Egg Pancakes
Banana-egg pancakes are like bumble bee wings. They shouldn’t work, and yet… When you mix a mashed banana with a couple of eggs and fry up the resulting “batter” in a pan, you end up with a squishy, satisfying little flapjack.
What you’ll need: 2 whisked eggs, 1 mashed ripe banana, cinnamon (optional)
Make it: Mix the eggs and banana mash together to make batter. Add a dash of cinnamon or pumpkin pie spice (optional). In a nonstick pan heated to medium (no oil necessary), cook silver-dollar-sized pancakes, 30 seconds on each side. Skip the maple syrup and eat them hot!
2. Savory Cheesy Oats
Savory oatmeal is a highly under-rated breakfast option. Unlike those super-sweet packets of microwavable oats, this hearty dish will stick to your ribs without spiking your blood sugar.
What you’ll need: 1/2 cup rolled oats, 1 egg, 1 Tbsp grated cheese, salt, pepper, arugula (optional)
Make it: Cook up the oats according to package directions. Just before the oats are done, heat a nonstick pan on medium high, add a bit of olive oil, then crack in the egg. Sprinkle on salt and pepper, add 1 tsp water to the pan, and cover with a lid. Cook for about 3 minutes or until egg is cooked. Pop the cooked egg on top of the finished oatmeal, top with cheese, add some arugula or other greens (optional), and enjoy.
3. Bluenana Walnut Quinoa Bowl
Eating quinoa for breakfast — or eating quinoa at all — may seem out there, but this bowl will fill up your belly with warm, mushy goodness. And because quinoa is packed with protein, it will fueled all morning.
What you’ll need: 1/2 cup rinsed quinoa, 3/4 cup milk or unsweetened milk alternative, 1/4 cup mashed ripe banana, 1/4 tsp vanilla extract, cinnamon, 1/4 cup blueberries, 1 Tbsp chopped walnuts
Make it: In a small saucepan, bring quinoa and milk just to a boil, then cover and simmer for 15 minutes. Stir together mashed banana, vanilla, and a generous dash of cinnamon. Combine mash and blueberries with cooked quinoa stir for a couple of minutes until warm. Serve in a bowl and top with a more milk, fruit, and nuts.
4. Sweet Potato Toast with Toppings
Sweet potato toast is a ground-breaking way to eat vegetables for breakfast. Some genius discovered that if you pop a thin slice of sweet potato in a toaster, it gets soft enough to eat but stays firm enough to hold toppings. You can sit down and savor it or eat it while walking out the door.
What you’ll need: a sweet potato cut lengthwise into ½ inch thick slices
Make it: If using a pop-up toaster, toast twice on high. If using a toaster oven, coat with a bit of olive oil and cook at 450F for 10 minutes or until just beginning to brown. Top with nut butter or smashed avocado sprinkled with salt and pepper.
5. Crunchy Apple Pecan Stir-Fry
A cross between crunchy granola and warm apple pie, this breakfast bowl fills you up with fiber from apples and healthy fats from nuts, while making your mouth supremely happy. The ingredients are easy to keep on hand at all times, making this an easy, go-to option.
What you’ll need: 1 large apple cut into small pieces, 1 Tbsp of chopped pecans, 1 tsp butter, plus nut butter or greek yogurt
Make it: Melt oil/butter in a non-stick pan heated to medium-high, toss in apples and nuts and stir until apples are soft but nuts are still crunchy. Serve topped with a dollop of nut butter, or spoon over greek yogurt.
6. Rich Pumpkin Pie Smoothie
Smoothies are refreshing and delicious but can have their downsides: They often include juice which adds a dose of sugar, and if they don’t contain any satisfying protein or fat, they leave you hungry for more. Enter the pumpkin smoothie, which is so thick and rich, you’ll struggle to drink more than one glass no matter how much you love it.
What you’ll need: 1 cup Greek yogurt, ¼ cup unsweetened pumpkin puree (not pumpkin pie filling!), 2 tsp pumpkin pie spice, 1 sliced frozen banana, 1 cup ice.
Make it: Blend it all together until smooth and creamy.