Looking for healthy breakfast inspiration? Here are our top 10 healthy breakfast choices, and there’s something for everyone! (All recipes serve one person, with the exception of our banana loaf, and all can be easily changed to suit if you’re dining with family or friends.)
1. Avocado, Lime and Fresh Coriander on Toast
Smashed avocado has definitely had its fair share of fame as it became the dish of the moment a few years ago and has remained a loyal favourite. Do an Instagram search for #smashedavo and you’ll see over 155,000 gorgeous photographs of this wonderful green fruit (yes, avocadoes are actually a fruit, not a vegetable!) being utilized in dishes.
Avocado is rich in vitamins and minerals that promote a healthy body, as well as being a good source of omega 3 fatty acids - excellent fats that support the health of the heart. They’re very heavy in calories though, so if you’re calorie watching, restrict them to one or two a week.
We’ve added a twist of lime for additional zestiness and a dusting of fresh coriander for spice. Bread-wise, choose for wholemeal bread over white bread since it’s more nutrient-rich and it’ll keep you satisfied for longer, or pick sourdough for a low-gluten choice.
Ingredients:
• 1 small, ripe avocado
• Juice of ¼ lime
• Handful of fresh coriander, stalks removed, chopped
• Toast of your choice
Instructions:
• Scoop out the flesh of the avocado and place into a bowl
• Use the back of a fork to ‘smash’ the avocado to your preferred consistency
• Mix in the lime juice
• Top your toast with the avo and lime
• Sprinkle with fresh coriander
• Post to Instagram!
2. Overnight Oats and Chia Seeds
Oats are high in a protein called beta glucan, a form of soluble fibre that dissolves in the water in our stomach to help delay the transit of food through our intestines, slowing down digestion and keeping us full. Not only that, the beta glucan in oats has been connected with advantages to our heart health by decreasing levels of bad, or LDL cholesterol.
Chia seeds are small, nutrient-dense seeds that absorb fluids and swell up, helping to keep us full. They’re filled with antioxidants that promote a healthy immune system, gut-heathy fibre and heart-protective omega 3 fatty acids.
Overnight oats are a simple method of ensuring you have a nutritious breakfast, ready to go on a busy morning. They’re readily made in the evening, and can be Left in the fridge overnight to soften for a delightful morning. Adding chia seeds provides texture and added nutrition. Use half skimmed milk or if you’re vegan or dairy-free, use oat milk or high protein almond milk.
Ingredients:
• 40g rolled or porridge oats
• 15g chia seeds
• 150ml milk of your choice
• Handful of mixed berries
Instructions:
• Add the oats, chia seeds and milk to a mason jar, mix well, close the lid and leave in the fridge overnight
• Add as many berries as you like and consume straight away, on your commute or once at work
3. Cacao and Hemp Smoothie
Cacao is the natural version of cocoa before all the fats and sugars have been added and is incredibly nutritious. It’s filled with antioxidants that aid to promote the proper functioning of the immune system. Cacao is also rich in magnesium that we need for strong teeth and bones, and fibre that promotes a healthy stomach.
Hemp is produced from the same plant as cannabis, but with absolutely zero psychotic effects. It’s a high source of plant-based protein and is great for adding protein to a vegan diet.
Both cacao and hemp are available as powders that may be added to smoothies along with berries and other fruits to offer a nutritious breakfast suited for on-the-go. This smoothie delivers a protein punch too, since we use pea milk (yep, pea milk, which is a huge thing these days!) It is excellent for anybody on a plant-based or dairy-free diet.
Ingredients:
• 250ml pea milk
• 1 heaped scoop hemp powder
• 1 heaped scoop cacao powder
• I medium banana
• Handful of berries (frozen berries are ideal)
• 1 heaped teaspoon nut butter
Instructions:
• Add all of the ingredients to a blender of smoothie make and whizz until smooth
4. Nut Butter and Banana on Toast
Nut butters don’t have to be prepared from peanuts — anything from cashew nuts to almonds and macadamia nuts are now available as spreadable nut butters, so there’s loads of experimentation to be done.
Seed butters are also available, such as sunflower seed butter and pumpkin seed butters. Nuts and seeds are wonderful protein sources and also include vitamin E, calcium, magnesium, selenium and zinc.
Bananas are recognized for being a great source of potassium, that’s crucial for managing blood pressure. But they’re also rich in fibre that helps to maintain excellent gut health and vitamin B6 that we need for healthy metabolism. So what do we get if we blend nut butters with bananas? A wonderful health feast! Add in wholemeal bread, and it’s the ideal, belly-filling breakfast that should quell any snack desires before noon.
Ingredients:
• 1 medium banana, sliced
• 1 tbsp nut butter
• 2 slices wholemeal bread
Instructions:
• Toast the bread to your liking
• Smother with nut butter
• Place sliced bananas evenly on top of the nut butter
5. Breakfast Banana and Walnut Bread
Following on with the banana and nut theme, comes everyone’s favourite lockdown bake - the basic banana bread. Best prepared with overripe, blackening bananas (also helping to decrease food waste), banana bread is incredibly easy to make - you definitely don’t have to be Paul Hollywood to create this bake.
Banana bread does indeed include sugar but our recipe utilizes medjool dates which are naturally delicious, to substitute part of the sugar. It’s also vegan, as we don’t use eggs or butter. You’ll need a 450g loaf pan, oiled, an oven set to 180C and this will easily create eight slices.
Ingredients:
• 200g wholewheat flour
• 1 tsp baking powder
• 50g light muscovado sugar
• 6 medjool dates
• 50g coconut oil
• 4 overripe bananas
• 3 tbsp oat milk
• 100g chopped walnuts
Instructions:
• Combine the flour, baking powder, sugar and dates in a bowl
• Using the back of a fork, mash the bananas and mix with the oil in a separate bowl
• Combine the wet and dry ingredients and add in the milk
• Fold in the walnuts
• Pour the mixture into the greased loaf tin
• Bake for 45 minutes, covering the top with foil if it begins to brown
• Check with a skewer – if it doesn’t come out clean, bake for a further 15 minutes
6. Hummus and Oat Cakes
Hummus is a Middle Eastern meal, prepared with chickpeas, tahini (sesame paste), lemon juice, olive oil and garlic. It’s filled with plant-based protein and is thus excellent for vegetarians and vegans. Plus, it’s a great source of fibre, B vitamins and minerals like manganese, copper and magnesium. It may not be an instant option for breakfast, but it’s really great if you’re in a rush or you’re having breakfast al desko.
Hummus combines particularly well with oat cakes, that are also a fantastic source of fibre. Fibre helps to maintain a regular bowel helping us avoid unpleasant constipation and it serves to feed the beneficial bacteria in our bellies, collectively known as probiotics, or the gut microbiota, in turn helping to keep the gut healthy.
So having hummus and oatcakes for breakfast is a terrific way to start the day on the right foot! Hummus is commonly available in supermarkets and health food stores, but it’s also simple to create your own and alter it to precisely how you want it.
Ingredients:
• 400g tinned chickpeas, drained
• 4tbsp tahini
• 100ml olive oil
• 3 garlic cloves
• Juice and zest of 1 lemon
Instructions:
• Tip all of the ingredients into a blender and blitz until you achieve the consistency you prefer
• Season with salt and pepper to taste
• Add water 10ml at a time if too thick, or reduce the olive oil if too runny – practice makes perfect here!
7. Granola, Yogurt and Blueberries
Granola is comparable to muesli and is commonly prepared with rolled oats, dried fruit, seeds and chopped nuts. Some granola also includes honey or maple syrup to sweeten it, so just be cautious you’re not picking one with too much additional sweetness.
Sweeteners such as honey or maple syrup are regarded healthier than typical white table sugar, although they still include other sugars and are consequently very calorific. To make your granola breakfast as healthy as possible, choose for products that don’t include any sugars or sweetening agents. If you subsequently want to add some sweetness, pour over honey or maple syrup so that you’re in charge.
Unsweetened dairy yogurt delivers protein and calcium, but if you avoid dairy or you’re vegan, there are dairy free options produced using soya milk or milk manufactured from nuts such as almond milk. (Honey isn’t really vegan so substitute maple syrup if you want sweetness and to keep things plant-based.)
Blueberries are nutritious powerhouses since they’re rich with vitamins, minerals and antioxidants – so much so, they’re regarded one of the ultimate superfoods!
Ingredients:
• 45g granola
• Generous helping of unsweetened yogurt
• Handful of blueberries
Instructions:
• Pour the granola into a bowl and top with the yogurt and blueberries
8. Eggs Your Way
The dispute over whether or not eating eggs causes a spike in cholesterol has raged for years. But the NHS now says that eggs are absolutely OK to consume as part of a balanced diet. Even if they do contain some cholesterol, consuming them is considerably less likely to boost our cholesterol levels than eating foods that are heavy in saturated fat such as red and processed meats.
Eggs are also high in complete protein, that helps to maintain us throughout the day, making us less prone to snack between meals since they keep us satisfied for longer. Combine eggs with wholemeal bread and wilted spinach, and we have a wonderfully balanced grain to start the day.
However, the health advantages of eggs rely on how we prepare them - if we fry them and consume them dripping in oil, then we’ll also be getting saturated fat. But if we boil or poach them, then we’ll be receiving the advantages of their protein and vitamins, sans the not-very-heart-healthy fats. We adore poached eggs, so here’s how to make them right every time.
Ingredients:
• 1 or 2 very fresh eggs
• 1 pan boiling, unsalted water, at least 5cm deep, gently simmering
• Vinegar
Instructions:
• Crack an egg onto a saucer
• Add a drop of vinegar to the water and stir to create a gentle whirlpool
• Slowly tip the egg into the centre of the whirlpool
• Cook for 3-4 minutes depending on how runny you like the yolk
• Use a slotted spoon to lift the egg out of the water
• Drain on kitchen paper and serve with your choice of toast
9. The Best Breakfast Sausage Sandwich
On first glance, adding sausages to a list of healthy breakfast options doesn’t exactly seem to fit, but sausages don’t have to be bad. Sausages manufactured utilizing processed meat such as pig are heavy in harmful saturated fat.
However, choose for sausages produced from chicken or turkey, and you’ll be ingesting smaller quantities of saturated fat. Since a general guideline, if you’re searching for a healthy sausage, consider fresh ones and brands that utilize less extra ingredients - the fewer ingredients stated on the box, the better as they’ll likely includes less saturated fat and salt.
Or, try plant-based sausages cooked with soya, veggies or mushrooms. Again, even when picking vegetarian or vegan sausages, consider ones with fewer ingredients since they might still come under the highly processed category. How we prepare our sausages will also impact how nutritious they are. Frying sausages in oil increases fats and calories, but grilling them will keep levels of fat lower.
Also, selecting wholemeal bread over white bread can make things healthier yet. Wholemeal bread hasn’t been treated to remove the wheatgerm (and hence important B vitamins) as white bread has, and it’ll be absorbed much more slowly, helping to keep you satiated for longer. Choose a ketchup with no added sugar and et voilà, the healthiest form of a sausage sandwich!
Ingredients:
• 2-3 sausages of your choice \s• 2 slices wholemeal bread \s• Ketchup
Instructions:
• Grill the sausages according to the package instructions
Build your sandwich
10. The No-Fry Fry-Up
Just like our companion above, the sausage sandwich, the Great British Fry Up typically gets a poor name for being unhealthy and rich in saturated fats and processed meats. Quite correctly so, most of the time. But it doesn’t have to be that way.
As we mentioned above, healthier sausages are available than the conventional processed pig types, and poached eggs are nutritious, healthful and low in fat. Vegetables such as mushrooms, tomatoes and asparagus are full with important vitamins and minerals while baked beans are low in fat and high in fibre. Finally, wholemeal bread is high in B vitamins and fibre (and acts as the ideal item to soak up all the delectable remaining parts of a fry up) (and serves as the perfect food to mop up all the tasty leftover bits of a fry up). All that’s required now is a weekend, a slow morning and the kettle. Enjoy!
Ingredients:
• 2 low fat sausages of your choice
• 2 large portobello mushrooms
• 1 large tomato, halved
• 4-5 asparagus stalks, woody ends removed
• 1 small tin baked beans
• 1-2 eggs
• 2 slices wholemeal bread and the spread of your choice
Instructions:
• Grill the sausages as per the package instructions
• Add the mushrooms, tomato and asparagus to the grill with 10-15 minutes to go
• Poach the eggs following the recipe above
• Cook the beans in a saucepan for a few minutes
• Serve with bread and spread
• Enjoy with the weekend papers and a pot of tea or coffee!