Although breakfast is considered to be the most important meal of the day, many people skip it because they feel pressed for time before they go to work or school. Out of those who do eat breakfast, many choose convenience over nutritional value and choose to eat a doughnut, pastry or a fast-food breakfast sandwich.
But just because you’re in a hurry, doesn’t mean you can’t eat a healthy breakfast. Just whip up one of these 10 quick and healthy breakfasts that can be eaten on the go.
1. Peanut Butter Pita
Peanut butter is high in protein, which is an ideal nutrient to consume in the morning. Studies show that a protein-packed breakfast will make you feel full for a longer period of time and, therefore, will reduce your cravings for snacks throughout the day. It will also reduce the brain signals related to food motivation and reward-driven eating.
To make this meal, spread some peanut butter on whole wheat pita and top with some banana slices and wheat germ, which is a good source of iron and zinc. You can stuff everything inside the pita pocket to make it easier to transport and you can also experiment with different types of nut butters and fruits.
2. Peanut Butter Waffle
Instead of drenching your waffle in butter and syrup, spread some peanut butter on it. It would be best to make your own waffle, but if you have to use the frozen kind, choose a waffle that contains whole grains, which will stabilize your blood sugar and will make you feel fuller, longer. To add a little pizzazz, sprinkle some chopped nuts or raisins on top.
3. Egg Sandwich
Those egg-and-muffin sandwiches that you get at fast-food restaurants are full of fat, particularly saturated fat. Make your own egg sandwich instead, with a whole wheat English muffin or whole wheat bread. Use the entire egg, including the yolk, which contains the muscle-building vitamin B12. You can even add a few slices of turkey-bacon for a protein boost, or substitute your egg with tofu for a vegetarian breakfast.
4. Cereal And Yogurt
Cereal and milk is a great breakfast, but it’s a little tough to eat while commuting to work. Instead of using milk, mix bran flakes or granola clusters into a container of yogurt. Yogurt is high in calcium, phosphorus, vitamin B12 and protein and, it also contains live bacteria cultures that can rev up your immune system.
5. Vegetarian Breakfast Burrito
If you want to add a little kick to your morning, try this breakfast burrito. In a whole wheat tortilla, roll up some slices of a hard-boiled egg, green peppers and avocado. For a spicy kick, add a spoonful of salsa, which is full of vitamin C. What makes this breakfast fun is that you can mix and match different fillings.
6. Veggie Egg Scramble
If the breakfast burrito doesn’t satisfy your egg craving, make this instead. While a traditional omelet may require extra time and care, it’s a lot faster to scramble some eggs and throw in the same ingredients you would use in your omelet. Use vegetables like green peppers, olives and mushrooms. Add in tomatoes, which are heart healthy and whatever other vegetable you like.
7. Vegetable Pancakes
This breakfast options ensures that you get a daily serving of vegetables. Combine a half-cup of flour with an egg and a quarter-cup of milk. Add in carrots, zucchini, cabbage and some scallions for a little zest. Carrots are a good source or carotenoids, which the body turns into vitamin A, while zucchini is a good source of vitamin C and cabbage can lower your cholesterol levels.
Although you may not have time to make a batch of pancakes in the morning, you can make them ahead of time and freeze them. You can also add in any other vegetables you choose.
8. Brie-Raspberry Panini
Studies show that eating cheese for breakfast may help to lower your cholesterol levels. So melt some brie or some mozzarella on whole wheat bread and add some raspberry preserves or, better yet, fresh raspberries. Raspberries are high in vitamin C, magnesium and fiber and contain antioxidants that can prevent the development of macular degeneration and even cancer.
9. Blueberry Scones
Scones are delicious and a little indulgent, so in order to put a healthy spin on them, fill them up with fresh blueberries, which are rich in antioxidants. Use whole wheat flour, oats and flaxseed to get a dose of fiber and omega-3 fatty acids. Make a few variations with cranberries, which prevent bacteria from attaching to the urinary tract and stomach lining, and blackberries, which are a good source of vitamin E, vitamin C, vitamin K, folate, potassium and magnesium. Whip up a batch of these for the week, so you have a breakfast treat you can grab and eat on the go.
10. Strawberry-Banana Smoothie
Strawberries are a good source of vitamin C and antioxidants, and bananas are a good source of potassium and fiber. Blend a handful of strawberries and a frozen banana with one cup of cow’s or soy milk and a spoonful of protein powder. This smoothie is great by itself or when paired with any of these quick and healthy breakfast ideas.
Make sure you do a little prep work the night before or sometime earlier in the week for some of these breakfast ideas to help save you time. The great thing about these quick and healthy breakfasts is that most of them don’t require you to sit down and eat them with utensils.