Healthy breakfasts for all tastes
Healthy breakfasts for all tastes
Breakfast in a healthy diet should consist of fruits or vegetables, carbohydrates, protein, healthy fats, and some dairy. Do you want to see our proposals?
Salmon sandwich
Salmon sandwich
If you opt for a salty breakfast, try this one. On a couple of slices of whole wheat bread, spread cream cheese.
- Fill with smoked salmon, fresh spinach, olives and sprinkle with dill.
Oatmeal with soy yogurt, raspberry and papaya
Oatmeal with soy yogurt, raspberry and papaya
Here are some of the delicious easy-to-prepare oatmeal breakfasts. In a glass jar, layer the crushed oat flakes with some hazelnuts and some sunflower seeds. On top, add a layer of raspberries whipped with a little honey. Then a layer of 0% soy yogurt.
- To top it off, put some whole raspberries with papaya cubes. Easy and healthy!
Green smoothie with mango, banana and sprouts
Green smoothie with mango, banana and sprouts
Another option for your healthy breakfasts is a green smoothie. For the base of this (for two people), take 2 bananas and 1 mango, reserve a few slices and a few slices as a topping, and whisk the rest together with 80 g of kale or baby spinach, 1 small handful of alfalfa sprouts, 2 tablespoons of hemp seeds, mint leaves and basil, and 125 ml of vegetable drink.
- Once blended, add the banana and mango that you had reserved and some hemp seeds.
Banana oatmeal cookies
Banana oatmeal cookies
The important health benefits of oats have made it the queen of cereals. The most common way to take it for breakfast is with milk or in the form of a porridge. But you can also try our recipe and create your own easy oatmeal cookies suitable for weight loss.
- Accompany them with yogurt, juice or an infusion.
Avocado sandwich
Avocado sandwich
A completely vegetable sandwich. Mash some avocado and spread two slices of whole wheat bread with seeds.
- Fill with pieces of avocado, cucumber, onion (for which you do not repeat) and a handful of sprouts.
Oat pancakes with tomato and cottage cheese
Oat pancakes with tomato and cottage cheese
If you like savory breakfasts, try these pancakes with tomato and cottage cheese. To make the dough, you just have to follow the instructions in our recipe for oatmeal pancakes for all tastes. Heat a pan, pour small portions of the preparation. Wait 1 or 2 minutes for it to set and turn it over.
- Spread the pancakes with the cottage cheese and place the chopped tomato on top.
Porridge (or oatmeal porridge)
Porridge (or oatmeal porridge)
If oatmeal does not occupy a special place in your diet, start with this breakfast to discover all its benefits. Boil the milk of your choice, a pinch of cinnamon and oat flakes in a saucepan until you get the creamy texture you want. You can add cut fruit or nuts. Here we explain more recipes with oats for you to include in all your meals.
- And if you don't know where to start, we tell you everything you need to know about oatmeal porridge.
Oatmeal and sweet potato porridge
Oatmeal and sweet potato porridge
Another version of the porridge. You can have it prepared the day before. Peel and chop a sweet potato, bake it at 180º for 40 minutes and mash it with a fork until it is pureed. Then mix it with 70 g of oat flakes, 35 g of grated carrot, 250 ml of non-dairy milk, 250 ml of water and a teaspoon of cinnamon. Cook over low heat for 10 min, stirring.
- When you are going to drink it, add pumpkin seeds and pine nuts.
Fig and zucchini sandwich
Fig and zucchini sandwich
Start the day with a good vegetable kick!
- On a good whole wheat bread, add sliced figs, raw or pan-fried zucchini, arugula and a little yogurt seasoned with lemon, salt and pepper.
Chia with pear and pistachios
Chia with pear and pistachios
Chia pudding goes well with any combination of fruits and nuts.
- In this case we use the basic recipe (250 ml of milk with two tablespoons of chia and let it rest for an hour) and we add pieces of pear and raw pistachios.
Pita with guacamole, tomato and sprouts
Pita with guacamole, tomato and sprouts
Here's a demonstration that healthy sandwiches exist and they don't have to be bland or difficult to make. You take pita bread, fill it with guacamole (find out how to make it yourself in 5 easy steps) and slices of raw tomato.
- To give it a more sophisticated touch, you can add some sprouts.
Vegetable sandwich
Vegetable sandwich
Easy and rich, as well as healthy.
- Spread two slices of whole wheat bread with mustard, then fill with cucumber, red bell pepper, yellow bell pepper, fresh spinach, and green sprouts.
Toast with avocado and sprouts
Toast with avocado and sprouts
It's as simple as making some toasts and covering them with avocado and sprouts.
- If you want to make gluten-free bread yourself, it is very easy. Crush a cup of Brazil nuts with a cup and a half of pumpkin seeds and mix with a cup of buckwheat flour, half of sunflower seeds, two tablespoons of chia seeds, two tablespoons of Provencal herbs and a touch of pepper . Slowly add two cups of filtered water with a little salt and let it absorb (it may take 1 hour). Spread a tray with oil, add the dough and bake at 180º for about 50 minutes.
Green smoothie of chard and lettuce with grape
Green smoothie of chard and lettuce with grape
You just have to whisk 250 g of red grapes with 100 g of chard, 100 g of lettuce, 1 tablespoon of flax seeds, 1 teaspoon of turmeric powder, 1 teaspoon of powdered ginger and 200 ml of filtered or alkaline water.
- Adjust the amount of water if you want it more liquid. Discover more shakes to lose weight.
If you are looking to lose weight, our section with free weight loss diets may interest you.
Vegetable sandwich
Vegetable sandwich
If you are one of those who can not do without the sandwich of a lifetime for breakfast, one of the ways to get healthier sandwiches is to make it vegetable instead of sausages, which tend to make you fat and can harm your health if abused. This one is made with lettuce, tomato, onion, and boiled egg.
- It would also be delicious with fresh cheese and guacamole, for example.
Oatmeal with mango in jar
Oatmeal with mango in jar
If you eat breakfast at the office, this is going to be one of your favorites.
- In a jar, put whole wheat oat flakes, plain yogurt (sweeten with honey if you like) and mango. Delicious and satisfying!
Toast with chocolate
Toast with chocolate
Treats can be healthy too! 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 you get the desired texture) and pass the resulting sandwich through the pan.
- So that it does not stick, you can put a little vegetable oil.
Cottage cheese with honey and walnuts
Cottage cheese with honey and walnuts
This classic combination is a perfect fit for both breakfast and healthy dessert. Combine the beneficial nuts with cottage cheese, one of the lightest cheeses of all.
- Find out how many calories your favorite cheese has.
Vegetable yogurt with fruits
Vegetable yogurt with fruits
It's as easy as mixing your favorite vegetable yogurt (soy, rice, almond …) with the fruit you like the most in a bowl. For example, it is delicious with blueberries, raspberries and apple slices, combined with walnuts and some rolled oats.
- This breakfast is ideal if you want to follow a diet to lose weight fast.
Light crepes
Light crepes
Use this recipe for 100% guilt-free crepes and fill them with cottage cheese, walnuts and honey.
- A healthy weekend breakfast.
Muesli with yogurt
Muesli with yogurt
This preparation is super easy, you will have breakfast ready in 3 minutes.
- In a bowl, mix yogurt with your favorite muesli (no added sugar), your favorite fruit and a drizzle of honey.
Banana yogurt with mango and pomegranate
Banana yogurt with mango and pomegranate
Mash a banana with a yogurt and add cinnamon to taste.
- Complement it with cut mango and pomegranate.
Chia pudding with fruits
Chia pudding with fruits
This is an ideal healthy breakfast if you like sweet things and are looking for extra fiber. In a bowl or jar, mix two tablespoons of chia seeds with 250 ml of the milk of your choice. You can sweeten the milk 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.
Fruit salad
Fruit salad
A good way to start the day with energy is to eat fruit. For example, you can have a bowl of seasonal fruit cut as is for breakfast (or bathe it with a little melted dark chocolate in the microwave), and accompany it with freshly squeezed orange juice.
- This makes it easier for you to comply with the recommendation of 5 pieces of fruit and vegetables a day.
Toast with ham and figs
Toast with ham and figs
Cut a few slices of whole wheat bread, spread them with cream cheese and add serrano ham, a few slices of fig and arugula.
- If you don't have figs, try peach, grapes, pineapple, or even apple.
Yogurt with compote and sesame seeds
Yogurt with compote and sesame seeds
Take skimmed yogurt and sweeten it with some kind of jam or fruit compote.
- Enrich it with a handful of sesame seeds, which provide more vitamins and minerals.
Oatmeal cream with banana and peanut butter
Oatmeal cream with banana and peanut butter
An energetic breakfast where they exist. Heat milk with oatmeal, it does not need to boil. Crush it and add a little cinnamon.
- Complement with banana slices, apple wedges and a tablespoon of peanut butter (try to use the one with only peanuts).
Oatmeal, banana and apple muffins
Oatmeal, banana and apple muffins
In a bowl, crush 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 degrees until pierced with a toothpick and comes out clean.
- Ideal to prepare in advance.
Avocado with egg
Avocado with egg
Cut the avocado in two and pit. Take one of the halves and crack an egg into the hole. Add a few pieces of bacon or ham and season to taste. Bake it until the egg is set to your liking.
- If you like stuffed avocados, try this recipe for avocado with salmon, ideal for dinner.
Burrito with guacamole
Burrito with guacamole
Get Mexican with this delicious breakfast.
- Prepare guacamole by mashing with a fork ripe avocado, pieces of cherry tomato, a little lemon juice and chopped cilantro. In a corn tortilla or pita bread, spread the guacamole , add sliced radishes and green sprouts to taste.
Matcha tea pancakes
Matcha tea pancakes
Some pancakes don't have to be unhealthy, and this delicious recipe proves it. Crush 1 banana, an egg, a white, 3 tablespoons of oatmeal, two 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 (a ladle of dough per pancake).
- You can accompany them with yogurt and chopped fruit.
Eggs benedictine
Eggs benedictine
If you are passionate about powerful breakfasts and lunches, try this recipe for low-calorie eggs Benedictine.
Sweet potato toast
Sweet potato toast
If you want to try new flavor combinations, you will surely like these sweet potato tostadas.
- 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.
Recipe and photo from Family Food on the Table
Chia bowl with blueberries
Chia bowl with blueberries
Blend a handful of fresh blueberries with non-dairy milk. Add two tablespoons of chia seeds for every 250 ml of liquid. Let it sit for an hour (or make it the night before).
- Before eating it, complement with the fresh fruits and nuts that you like the most.
Omelette with ham
Omelette with ham
If you fancy a high protein breakfast, make two French omelettes. It is a suitable breakfast in the famous ketogenic diet. Here we explain how to do it right.
- Use them as bread and fill them with cured ham, cheese and some lamb's lettuce.
More breakfasts? These are so easy!
More breakfasts? These are so easy!
If you've been wanting more, don't miss our quick and easy breakfasts to lick your fingers.
Are you missing ideas for a healthy breakfast? Or are you doing the intermittent fasting diet and want to start the day full of energy but in a healthy way? Well, this interests you.
Between dinner and breakfast time they spend many hours without eating, that is why it is advisable to have breakfast and break the night fast, so we will face the activities of the beginning of the day with greater energy. There are many of us who tend to pay little attention to what we eat for breakfast and repeat frequently. That's why we have prepared these ideas for super nutritious, easy and original healthy breakfasts that go beyond traditional (and also healthy) options such as cereals, tomato bread or turkey sandwich.
Easy to prepare healthy breakfast proposals
- Whole wheat toast with avocado, olive oil and sprouts.
- Oat flakes with raspberries, soy yogurt and a little honey.
- Whole wheat bread sandwich with cheese spread, smoked salmon, fresh spinach and olives.
- Chia pudding. Mix 250 ml of milk with two tablespoons of chia, let it sit for an hour, and add cut fruit and nuts.
- Vegetable sandwich with tomato, lettuce, onion and boiled egg.
- Yogurt with oatmeal and mango. Mix the yogurt with rolled oats and mango pieces.
- Toast with chocolate. Spread them with homemade cocoa cream and pass them through the pan.
- Cottage cheese with honey and walnuts.
- Fruit salad with yogurt.
- French omelette with Iberian ham.
What to have for breakfast?
Breakfast is recommended to provide between 400 and 450 calories, about 20-25% of all calories for the day . You don't have to take them all at once. You can divide it into two shots spread throughout the morning. If we have a good breakfast, we will have the necessary energy to face the day to day and not reach food starving. Above all, avoid ultra-processed foods such as cookies or industrial pastries.
Healthy breakfasts: how to make them?
The perfect healthy breakfasts should consist of:
- Dairy products. Milk, yogurt or cheese … you will get the calcium contribution.
- Carbohydrates Bread, cereals (better unsweetened, like oat flakes) … because they provide energy. Oh, and forget the industrial bakery.
- Proteins Eggs, yogurt, quinoa, ham, serrano ham or turkey …
- Fruit. Choose the best in season, the one you like the most.
- Healthy fats. Avocado, nuts, salmon …
However, do not be obsessed, Dr. M.ª Isabel Beltrán, doctor-nutritionist, clarifies that it is not mandatory that breakfast always contains all the groups. "The balance between the different food groups must be achieved in all the meals of the day and not in just one of them," he adds.
Breakfast to lose weight
If you want to lose weight, skipping breakfast is not the best strategy, quite the opposite. According to a study by the University of Tel Aviv (Israel), eating a large breakfast helps you lose weight, in addition to preventing diabetes and cardiovascular problems. Go for healthy options like a veggie sandwich or oatmeal with fruit.
Breakfasts for sweet tooth
- In a hurry. Bowl of cereals with fruits (200 ml of skimmed milk, 50 g of unsweetened cereals, 5 walnuts, 3 chopped strawberries).
- Sweet. 1 orange juice + 1 coffee with milk + 1 boiled egg + 2 whim toast (whole wheat bread, cheese, strawberries and banana).
- Twice. First thing in the morning, your coffee with milk + toast and when in the middle of the morning a slice of bread with fresh cheese.
Complete breakfasts
- Anti-aging. Beat a yogurt with the fruits and vegetables that you like and add apple, banana, blackberries, raspberries, blueberries …
- Super satiating. Beat a banana with nonfat milk and cocoa powder and add fruit and nuts.
- Earn regularity. Beat spinach, 1/4 avocado and half a glass of almond milk and add pieces of kiwi, banana, and grated coconut.
- Satiating 1 glass of fresh orange juice + Iberian ham sandwich (40 g of bread and 50 g of Iberian ham).
- To carry out. Apple with whole wheat bread sandwich (40 g) with artisan cooked ham (30 g) and lettuce.
- In a hurry. Natural yogurt, banana and slice of whole wheat bread (40 g) with natural tuna (40 g).
What if I'm not hungry in the morning?
Do n't worry, you don't have to force yourself to feast on food. Have just a yogurt with fruit or a smoothie or smoothie, and make a mini snack for mid-morning. Another possibility is that you eat too much and that is why you are not hungry in the morning. If so, lighten your dinner: you will be hungrier in the morning and also sleep better.
Try different breakfast recipes
Do not always eat the same breakfast, variety is essential to obtain different nutrients and thus have a balanced diet. For your day to day, choose breakfasts such as oatmeal with yogurt or toast with vegetables and ham or eggs in their lighter preparations. And once in a while or on the weekends, when you have more time, why not treat yourself and eat some homemade muffins, light crepes or eggs Benedictine?
Quick and easy breakfasts
Healthy and fast is not incompatible. There are breakfasts that you can leave half prepared at night, such as oatmeal or chia. You can also make guacamole and leave it in the fridge to spread on a couple of slices of bread in the morning. The mason jars will help you carry them to the office in a clean way. Sandwiches can be made on the weekend and frozen.
Ideal foods for a healthy breakfast
- Oats. It's a great source of slow-absorbing carbohydrates, so you won't have a mid-morning sugar crash. Make the typical English porridge with water or milk and add fruit, nuts, honey …
- Cinnamon. With cinnamon you can flavor cereals, yogurt …, but without the calories of sugar and adding a large amount of antioxidants to your breakfast, among other benefits. You can also sprinkle it in tea or coffee.
- Eggs According to a study published in the journal Nutrition Research , eating eggs for breakfast helps you eat fewer calories throughout the day. The reason? They provide proteins that keep us full for longer.
- Bread. Bread is a great way to introduce carbohydrates to breakfast. Traditional bread is better than mold, since it has more sugar and fat. And the whole grain better than the white one: it satisfies for longer.
- Avocado. It is very rich in oleic acid, beneficial for the heart. An easy way to add it to your breakfasts is to mash it with a fork, season it and spread it on a slice of bread.
