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 Recipe

Blueberry Smoothie Recipe

A healthy smoothie to start your day
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, smoothie
Cuisine Smoothie
Servings 1
Calories 340 kcal

Equipment

  • Blender

Ingredients
  

  • 1 cup blueberries fresh or frozen
  • 2 teaspoons white sugar Optional. May use alternative sweetener if desired
  • 1 container plain yoghurt 227g or 8 oz
  • ½ teaspoon vanilla extract
  • ¾ cup 2% reduced fat milk Use dairy free alternatives if vegetarian or vegan
  • teaspoon ground nutmeg

Instructions
 

  • 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

Notes

340kCal per serve.  Sugar may be omitted.
Blueberry Smoothie Recipe
A healthy smoothie recipe to start your day
Keyword Breakfast, Easy, Healthy, Smoothie
Overnight Oats Recipe

Overnight Oats Recipe

Christina Henry
A healthy overnight oats recipe to start your day. May be made in batches.
Prep Time 10 mins
Resting time in refridgerator 8 hrs
Total Time 8 hrs 10 mins
Course Breakfast
Cuisine Healthy
Servings 1
Calories 235 kcal

Equipment

  • Measuring cups and spoons
  • Air tight containers or mason jars

Ingredients
  

  • cup instant oats
  • 2 teaspoons oat bran
  • 2 teaspoons milk powder
  • 1 teaspoon brown sugar optional
  • 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

Instructions
 

  • 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

Notes

Multiply quantities to make a batch (the quantities above are for one serve)
I usually make one week’s worth at a time.  The dry ingredients are approx. 160kCal,  mixed with yoghurt and water the total is 235kCal.
Overnight Oats Recipe
A healthy breakfast to start your day. This overnight oats recipe may be made in batches and stored in the pantry until needed. Mix with yogurt and water and leave overnight in the refrigerator.
Keyword Breakfast, Easy, Healthy
Spinach and Feta Egg Muffin Recipe

Spinach and Feta Egg Muffin Recipe

Christina Henry
A healthy muffin recipe that may be eaten for breakfast or lunch. Serve hot or cold. Multiply the ingredients depending on how many muffins you need. The ingredients listed are for one muffin. Keeps in the refrigerator for 3 days.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Lunch
Cuisine Healthy
Servings 1
Calories 167 kcal

Equipment

  • Whisk
  • Muffin Tin
  • Oven

Ingredients
  

  • 1 egg
  • 20 g feta cheese crumbled
  • 1 tablespoon shredded tasty cheese
  • ¼ cup baby spinach Wilted in microwave or boiling water
  • 1 teaspoon milk
  • Salt and pepper to taste

Instructions
 

  • 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

Notes

Spinach and Feta Egg Muffin Recipe
A healthy recipe for Spinach and Feta Egg Muffins. May be eaten hot or cold, for breakfast or lunch.
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
Keyword Breakfast, Easy, Healthy, Lunch, Spinach and Feta Egg Muffins

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