13 Healthy Breakfast Options

Do you want to have much healthier breakfasts? In this article we will show you some interesting ideas to prepare healthy, simple and delicious breakfasts. With these recipes you can start the day with a plate full of energy and perfect for a healthy diet.

1. Healthy breakfast of yogurt with muesli

It is highly recommended to eat a healthy breakfast to break your overnight fast. In this case we propose a delicious yogurt with muesli, whose nutrient content is interesting.

According to a study published in the journal Hospital Nutrition, yogurt consumption can help improve the intake of some essential vitamins and minerals. In addition, being a source of probiotics helps promote digestive health. 

This preparation is very easy and with it you will have breakfast ready in 3 minutes.

• In a bowl, mix yogurt with your muesli – no added sugar – and the fruit of your choice.
• Add a drizzle of honey.

2. Salmon sandwich

If you opt for a savory breakfast, try this delicious sandwich. Thanks to its salmon content, this recipe contributes to obtaining more omega 3. Also, coinciding with information published in the Encyclopedia of Human Nutrition , it allows to obtain more vitamins A and D and minerals.

• On a couple of slices of whole wheat bread, spread cream cheese and fill with smoked salmon, fresh spinach and olives.
• Finally, sprinkle with dill.

3. Chia seed pudding with fruits

This is a healthy and ideal breakfast if you like sweet and are looking for an extra fiber. It even makes you a slight supply of omega 3 fatty acids. Chia, as highlighted by a study published in Food Reviews International , is a natural source of soluble and insoluble fibers, proteins, vitamins, minerals and antioxidants.

• In a bowl or small jar, mix two tablespoons of chia seeds with 250 ml of your milk of choice.
• You can sweeten the milk mixture with honey.
• Let it rest for an hour – or overnight if you prepare it the day before. Before eating, add pumpkin seeds and red berries.

4. Low-fat crepes

Use this recipe for low fat crepes and fill them with cottage cheese, walnuts and honey. It will be another of these delicious healthy breakfasts perfect for the weekend.

• Add some fruit, like banana, if you like.

5. Vegetable sandwich

This dish is one of the most used by many people. It consists of spreading two slices of whole wheat bread with mustard and then filling it with cucumber, red pepper, yellow pepper, fresh spinach and green sprouts.

• Spinach can be boiled or raw.

6. Toast with chocolate

A chocolate-based treat does not have to be unhealthy, and it will allow us to enjoy the benefits of this product. According to a study published in the Journal of the American Dietetic Association , chocolate is rich in flavonoids and could be beneficial for cardiovascular health.

• Spread a little homemade chocolate cream on two slices of bread – make it by crushing hazelnuts with pure cocoa powder, a little sugar and water or milk until the desired texture is achieved.
• Pass the resulting sandwich through the pan. So that it does not stick, you can put a little sunflower oil.

7. Porridge

If oatmeal does not occupy a special place in your diet, start including it in these healthy breakfasts to discover all its benefits. According to data published in the European Journal of Nutrition , oats are a source of dietary fiber, vitamins, minerals and other bioactive elements.

• Boil the milk of your choice, a pinch of cinnamon and rolled oats in a saucepan until you get the creamy texture you want.

• You can add cut fruit or nuts.

8. Oatmeal, banana and apple muffins

In a bowl, mash 2 cups of rolled oats, 3 ripe bananas, 2 eggs, 4 pitted dates, a teaspoon of baking soda, a tablespoon of sunflower oil and cinnamon to taste.

• Then add apple pieces and place the batter in a muffin tin.
• Bake at 180 ºC, until you prick with a toothpick and it comes out clean.

9. Oatmeal with mango

If you have breakfast in the office or on short notice, this will be one of the best options for breakfast. You can carry it comfortably in a tupperware.

• In a jar, add whole grain oat flakes, plain yogurt.
• Sweeten with honey if you want and mango.

10. Banana Peanut Butter Oatmeal Cream

An energetic breakfast where they exist. Heat milk with oatmeal, without having to bring it to a boil. Grind it and add a little cinnamon.

• Complement with banana slices, apple wedges, and a tablespoon of peanut butter.
• The most advisable thing is to use a 100% peanut sauce, to avoid excess oil.

11. Matcha tea pancakes

Pancakes don’t have to be unhealthy, and this delicious recipe proves it. Crush a banana, a whole egg, 3 tablespoons of oatmeal, 2 teaspoons of brown sugar and a tablespoon of matcha tea.

• Put a little vegetable oil in a pan and cook the pancakes one by one -one ladle of dough per pancake-.
• You can accompany them with yogurt and chopped fruit.

12. Vegetable burrito

To get closer to Mexican cuisine we can use this breakfast full of flavor. Prepare guacamole by mashing with a fork ripe avocado, pieces of cherry tomato, a little lemon juice and chopped cilantro.

• In a corn pancake or pita bread, spread the guacamole, add sliced ​​radishes and the green sprouts of your choice.

13. Sweet potato toast

If you want to try new flavor combinations, you are sure to like the last of these healthy breakfasts. Cut the sweet potato into slices and run them through the toaster a couple of times, until you see that it is done inside.

• Top with banana peanut butter, blueberry chocolate spread, or raspberry jelly cream cheese.

In conclusion

Remember that the commented breakfasts are just one example of how you can improve this first meal of the day. You have the option of preparing many others, as long as you make good food choices.