Healthy Breakfast Options to Start Your Day

Healthy Breakfast Ideas

Breakfast is the Most Important Meal of the Day

It has often been said that breakfast is the most important meal of the day.  A healthy breakfast can energise you and nourish your body with important nutrients so that you perform at your optimum capacity. 

The morning rush can lead people to choose convenience food which can be a poor choice, or skip breakfast altogether.  I have compiled a list of healthy easy breakfast choices to start your day, so that you perform at your optimum best.

Quick, Easy Breakfast Choices

  • Smoothies (see my favourite recipe below) – 340 kCal
  • Cereal with low fat milk, yoghurt and a banana (see below for the healthiest cereal options) – 300 kCal
  • Smashed avocado on sourdough bread 140 kCal
  • Fruit salad and yoghurt with a sprinkling of granola 250 kCal
  • Wholemeal toast with nut butter and sliced banana – 420 kCal
  • Boiled eggs (may be cooked ahead of time) on wholemeal toast – 270kCal
  • Microwaved porridge satchets – 130 kCal
Blueberry Smoothie Recipe - Blend blueberries, yoghurt, sugar, vanilla extract, reduced fat milk and nutmeg to make a refreshing healthy smoothie
Blueberry Smoothie Recipe (adapted from recipe in Canva)
Blend blueberries, yoghurt, sugar, vanilla extract, reduced fat milk and nutmeg to make a refreshing healthy smoothie

Healthy Breakfast Options that Require Preparation 

  • Poached eggs on wholegrain toast – 356 kCal 
  • Homemade granola or muesli 
  • Healthy feta and spinach muffins (see my favourite recipe below) 167 kCal
  • Rolled oats, skim milk and honey – 242 kCal
  • ½ avocado on a slice of sourdough bread with grilled tomatoes or mushrooms – 258 kCal
  • 2 slices Short cut bacon, grilled with a poached egg, grilled tomato and steamed spinach – 312 kCal
  • Overnight oats (see my favourite recipe below) – 160 kCal
Overnight Oats Recipe
Combine oats, shredded coconut, dried fruit and nuts, oat bran, milk powder, salt, cinnamon, Greek yoghurt and water.  
Leave overnight.  Make in batches, stores well in pantry
Overnight Oats Recipe
Combine oats, shredded coconut, dried fruit and nuts, oat bran, milk powder, salt, cinnamon, Greek yoghurt and water.
Leave overnight. Make in batches, stores well in pantry

Cooked Breakfast Options 

Many people prefer to start their day with a cooked breakfast but often choose fried bacon and eggs over healthy alternatives. Your serving of bacon and eggs can be made healthier by:

  • Poaching the eggs
  • Using short cut bacon
  • Use a non-stick frypan with a spray of olive oil
  • Drain the bacon by placing it on a paper towel before serving
  • Add cooked vegetables to the plate – tomatoes, spinach and mushrooms are popular choices
Spinach and feta egg muffin recipe
Whisk egg, milk and salt and pepper.  Pour over baby spinach and feta cheese.  Top with grated cheese and bake. Delicious hot or cold
Spinach and feta egg muffin recipe
Whisk egg, milk and salt and pepper. Pour over baby spinach and feta cheese. Top with grated cheese and bake. Delicious hot or cold

Healthy Cereal Choices

Cereal is a popular choice, but many commercial cereals are not healthy, because they are high in sugar and saturated fat.  The unhealthiest cereals contain up to 30g sugar per 100g cereal, or 3 teaspoons sugar per serve.  They may be sabotaging your weight loss goals on a daily basis.  Read more in this article by dietician Claudia Cramer.

A healthy cereal provides nutrients and leaves you feeling full for longer.  It is an excellent source of wholegrains, antioxidants and gut friendly fibre.  Many breakfast cereals are fortified with other ingredients such as B group vitamins.  Eaten with dairy products such as milk and yoghurt, they will also supply much of your daily calcium needs.

Choose cereal by reading the food label.  Look for cereals with the following:

  • Low in sugar – less than 10g per 100g cereal.  Watch for hidden sugars which may be listed as fructose, maltose, honey, fruit juice concentrate, corn syrup, caramel or invert sugar, dried fruit
  • High in fibre – >10g per 100g.  Fibre is gut friendly and fills you up, leaving you satisfied for longer
  • 50% Wholegrains
  • A high health star rating
  • Low in saturated fat – <3g per 100g

The healthiest cereals in Australia are:

  • Barley + Freedom Foods
  • All Bran Kelloggs
  • Simply Fibre Muesli Food for Health
  • Active Balance Buckwheat & Quinoa Freedom Foods
  • 5 Grain & Seed Granola Carmans
  • Plus Fibre Uncle Toby’s
  • Shredded Wheat Uncle Toby’s
  • Organic Honey Roasted Almond Bircher Muesli Macro
  • Wholegrain Mini Bites Be Natural
  • Great Start 5 Grains & Seeds Woolworths
  • Gourmet Porridge Carmans
  • Guardian Kelloggs
  • 10+ Natural Muesli Sunsol

Your morning cereal should be served with protein such as Greek yoghurt to provide a healthy start to the day.  An alternative to cereal are my chocolate chia pots, which combine chia wholegrains with cacao and almond milk for a sweet healthy treat.

Choose healthy breakfast cereal - low in sugar and saturated fat, high in fibre (50% wholegrains) and high in health star rating
Choose healthy breakfast cereal – low in sugar and saturated fat, high in fibre (50% wholegrains) and
high in health star rating

RECIPES

Blueberry Smoothie

1 cup blueberries (fresh or frozen)

2 teaspoons white sugar

1 container plain yoghurt (227g or 8 oz)

½ teaspoon vanilla extract

¾ cup 2% reduced fat milk

⅛ teaspoon ground nutmeg

Blend the blueberries, yoghurt, milk, sugar, vanilla and nutmeg in a blender until frothy

Scrape down the sides of the blender with a spatula occasionally

Serve immediately

340kCal per serve

Overnight Oats

⅓ cup instant oats

2 teaspoons oat bran

2 teaspoons milk powder

1 teaspoon brown sugar

⅛ teaspoon cinnamon

Pinch salt

1 tablespoon shredded coconut

2 tablespoons dried fruit or nuts of your choice

¼ cup Greek yoghurt

½ cup cold water

Mix all the dry ingredients well

Place in a mason jar or other container with lid until you’re ready to use

Mix in water and yoghurt.  Shake jar/container 

Leave in refrigerator overnight

Multiply quantities to make a batch (the quantities above are for one serve)

I usually make one week’s worth at a time

Dry ingredients store well in the pantry

Approx 160 kCal per serve

Spinach and Egg Muffins

1 egg

20g feta cheese crumbled

1 tablespoon shredded tasty cheese

¼ cup baby spinach

1 teaspoon milk

Salt and pepper to taste

Spray a muffin tin with oil spray

Heat oven to 220 degree Celsius

Whisk egg, milk, salt and pepper

Place feta and spinach in a muffin tin (it’s easier if the spinach has been wilted in boiling water and drained well)

Pour egg mixture over feta and spinach

Sprinkle shredded cheese on top

Bake for 20 minutes.  Serve hot or cold

Multiply ingredients and make in batches.  The quantities above are for one muffin (I usually make 4 – 6 at a time)

I also eat these at lunch time with a salad

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This was shared at Life This Week Linkup

shared at this link-up party - Life this week #202 at Denysewhelan.com.au
Shared at this link-up party – life this week, https://www.denysewhelan.com.au/denyse-blogs/taking-stock-3-27-51-lifethisweek-54-2020/

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39 Comments

  1. Some great options here… I alternate between 2 brekkies every workday: traditional oats with skim milk & a teeny bit of raw honey & a boiled egg on rye sourdough. On teh weekend I might have an omelette or some scrambled eggs or avo on fresh sourdough or goats cheese & tomatoes on fresh sourdough – it depends on what comes back from teh farmer’s market with us.

    1. Hi Jo those all sound delicious! It’s good to mix it up a bit. Eggs are the most versatile food, and so filling. What a great way to start the day! Regards Christina

  2. I love oats and eggs and smoothies for breakfast. Low mess, low fuss and straight into the office with my giant coffee (or tea). Pinning it to reference later; some new ideas can’t hurt!

  3. What a great post. I love all your healthy breakfast options. I have All Bran for breakfast every day. I’m very boring when it comes to food. Chocolate really is my only weakness.

    1. Hi Veronica, thanks so much for your feedback. I usually have the same thing for breakfast too. I was reminded how much I enjoy other options while I was writing this post, especially the overnight oats. Regards Christina

  4. Hi Christina, a fabulous list and well broken up into the various types of breakfasts. Thanks for sharing the recipes as well. I alternate between eggs with avocado and veges, protein pancakes and oats most weeks. I do love a good cooked breakfast too! #lifethisweek

    1. Hi Debbie, your breakfasts sound delicious! I might have to look up some recipes for protein pancakes. I always seem to gravitate towards them when I eat out for breakfast, so I should learn to cook them myself! Thanks for commenting, regards Christina

  5. You have some great options here. I’m usually starving after gym but brekky beds to be quick. Overnight oats are a great option for this. Your recipe is a bit different to mine so I’ll give it a try #lifethisweek

    1. Hi Jennifer, overnight oats are great aren’t they. I have lots of recipes but this is my go-to one. I put dried apricots and sultanas in them. Thanks so much for commenting, regards Christina

  6. Thanks for the great healthy breakfast suggestions. I cut out added sugar about a year ago and my breakfast options are really limited, especially in the cereal department. There are very few ready-to-eat breakfast cereals without added sugar. I could make the smoothies and just not add the sugar.

    1. Hi Laurie, yes that’s true. It’s shocking how much sugar they pack into cereal. Even the healthy ones often have sugar added. I prefer to get natural sugars from fruit. Thanks for your comment, regards Christina

  7. Hi Christina, great options and I do love a good breakfast especially after a long run. Other days when I’m not really in the mood I try for a smoothie – all the goodness in one glass. Thanks for sharing the recipes especially the overnight oats which are a favourite of mine. Great to have you at #MLSTL and hope you are doing well. xx

    1. Hi Sue, you must work up an appetite on those morning runs! I used to find smoothies fantastic when I swam a lot. I’m going to make a batch of overnight oats – I haven’t done it for a while and writing the recipe out made me crave them again! I’m still about the same with swelling and pain on the left. Feeling a lot stronger emotionally this week. My days have developed a routine now so I’m getting a taste of retirement before I actually retire! There’s a lot to like! Regards Christina

  8. Hi Christina – you’ve given us some great options. I’m a lazy breakfaster and stick with Weetbix in the morning – I’ll never be one to be fussing with cooking or blending first thing in the morning (too lazy I’m afraid). #MLSTL

    1. Hi Leanne, there’s nothing wrong with weetbix! They’re very healthy. I tend to stick to cereal with a banana and skim milk. I never get bored with it. My husband cooks eggs on the weekend – I would never bother with a cooked breakfast normally. Thanks for your comment, regards Christina

      1. I love having eggs on breakfast with tortilla or crepe but feta and spinach muffins sounds like a good Idea that I might try, thank you.

  9. I already commented…and so won’t again..for some reason whichever way I log in, I can’t…nevertheless….I will keep trying.

    Thanks for linking up this week for #LifeThisWeek. Next week the optional prompt is 34/51 Self-Care Stories. #5. 24.8.2020 and I hope to see you there. Take care, Denyse.

  10. I’m not a big breakfast eater, it takes me a while to ‘warm up’ in the morning! But I do like a piece of fruit, an apple for example, an hour or so after I get up. As an Australian I used to love Kelloggs All Bran back in the days when I ate cereal! But I must admit, that my favourite cereals were the ones loaded with sugar! 🙂

    1. Hi Cheryl, fruit is a great way to start the day. I’m usually pretty hungry in the morning and I wouldn’t survive long if I just had that! I don’t know how my son can go to work with just a coffee. Thanks for your comment, regards Christina

  11. Yum! These breakfast options sound delicious! I especially like the recipe for the Spinach-Feta breakfast muffins and can’t wait to try them (I already have all needed ingredients waiting me in my fridge). While I’m at it, I think that I will try your smoothie recipe as well. Thank you for these!

  12. Wow . Your breakfast options looks so yum and delicious. Would definitely wanna add some of these to our menu. Love to try overnight oats blueberry smoothie

  13. Omg. Already saved your page! Thank you sooo much for sharing these recipes. I have been looking for better recipes for breakfast, and this is a life saver!

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