We know that breakfast is the most important meal of the day, but on busy mornings when you’re sprinting out the door, a healthy meal is probably the last thing on your mind. We admit it: there are some days where managing to put on matching shoes should be considered a win.
But it’s on these same busy mornings, you know, the ones where you end up grabbing a doughnut in the office break room on the way to a staff meeting, that you’ll end up with an unpleasant sugar hangover by the time lunchtime comes around.
“A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy,” Katherine Zeratsky, R.D., L.D., wrote in a Mayo Clinic article. She also explained that breakfast may reduce hunger later in the day, which may make it easier to avoid overeating. “When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy. In addition, eating breakfast may reduce cravings, especially for sweets and fats.”
The good news: preparing a healthy satisfying breakfast doesn’t have to be difficult or time-consuming. Here are nine breakfast options that are not only good for you but also a breeze to make, each with just three ingredients
Who says fluffy pancakes are just for indulgent Sunday mornings? With this single-serving pancake recipe from Cooking Light, you can enjoy a delicious, custardy breakfast treat even on your most hectic. All you’ll need is one medium ripe banana, two tablespoons of whole wheat flour and one egg, lightly beaten. If you have a have a few more ingredients handy, make a creamy topping with two tablespoons of part-skim ricotta cheese, one teaspoon of walnuts, one-fourth cup of blueberries and a drizzle of honey for an extra dose of sweetness.
Raspberry Chia Jam
Reinvent your childhood peanut butter and jelly sandwich with this sweet and nutrition-dense raspberry and chia jam featured on Eat This, Not That. The raspberries pack a healthy dose of fiber – 8 grams to be exact – while the chia seeds contain omega-3s, which help stabilize blood sugar and keep you feeling full and focused.
To make, toss two cups of raspberries in the blender with three tablespoons of chia seeds to create a jelly-like spread. Then, slather it on a slice of high-fiber toast like Food For Life Ezekiel 4:9 Bread and you’ve got a breakfast that’s sweet and satisfying.
Baked Egg Cups
If you’re craving a savory breakfast, look no further than these baked egg cups by holistic nutrition counselor Allison Nichols. Made with just ham, eggs, and a salt-pepper-paprika spice blend, this portable breakfast is paleo-friendly, gluten-free and high in protein.
Spinach and Bell Pepper Omelet
Fit celebs like new mama Khloé Kardashian also love eggs for breakfast. To make her go-to omelet, “Start off by cutting up the bell peppers – I love to use red, yellow, and green – and cook them in a nonstick pan over medium heat for 3 to 5 minutes,” she told Self. “Once they’re slightly tender, throw in a good handful of spinach and keep stirring all the veggies until the spinach is wilted.” Then, remove everything from the pan and set aside.
“I like to beat my eggs in a Pyrex measuring cup, so then I can just pour them into my pan,” she told the mag. She cooks them on medium heat until the top surface of the eggs has cooked before adding back in her veggies. Then, “fold the eggs over, creating a little pocket. That’s it!”
Cantaloupe Yogurt Bowl
Juicy and refreshing cantaloupe makes a pretty delicious breakfast on its own (it’s actually one of my go-tos on busy mornings). But filling up half a cantaloupe with Greek yogurt and a handful of fresh berries makes things even better.
“Yogurt gets its “Greek” label when it has been strained to get rid of whey, which is the liquid that’s left over after the curdling process,” journalist Moira Lawler wrote in an article for Fitness Magazine. “Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics.”
Feeling adventurous? Sprinkle in some pepita seeds into your cantaloupe yogurt bowl for an extra dose of fiber.
Avocado Sweet Potato Toast
Besides being rich in antioxidants and super high in fiber, sweet potatoes are a nutritious and versatile root vegetable. Did you know you can also stick them in the toaster for a pretty satisfying bread alternative? Next time you’re craving an avocado toast, try spreading some mashed avocado on a slice of toasted sweet potato and finishing it off with a dash of salt and pepper. Or check out these other sweet potato toast recipes courtesy of Paleo Hacks. You can thank us later.
If you need a quick and healthy breakfast option that will please picky kids, you’re going to want to try these 3-ingredient breakfast biscuits. Packed with cheese and eggs, these biscuits are easy-to-make and can last a few days in the refrigerator (perfect for meal prepping).
“I love how much protein my kids are getting when they dive into these. Animal protein (eggs, cheese, sausage) is nutrient rich (including zinc, iron, and vitamin B12) and provides the body with more protein per calorie than alternatives,” said recipe creator Alison of the Life a Little Brighter blog. “I also love that it’s a great source of iron, as I sometimes struggle to get this nutrient into my kids’ diets. I know other moms can identify with this!”
No-Bake Protein Bars
These no-bake protein bars from the Big Man’s World are also a great make-ahead breakfast option. Made with just coconut flour, any dairy-free milk and nut butter of your choice, this mildly sweet breakfast treat is the perfect pick-me-up before or after your morning gym session.
Smoothies are the perfect breakfast for mornings where you know you’re going to be running around. And this green smoothie recipe from Cook Eat Paleo is about as easy as they come. The ingredients: coconut milk, pineapple, and your favorite greens. It’s paleo, gluten-free, and dairy-free — with no added sugar and a full serving of spinach. Plus, it tastes a lot like a piña colada. Sounds pretty good to us …
Whether you decide to sip your breakfast in the car or pack it in your purse to enjoy at the office, there are plenty of recipe options that are as healthy as they are delicious and satisfying. Trust us; you won’t even miss those office doughnuts.