food

Just 7 healthy breakfast ideas that will take you 10 minutes or less to prepare.

Hands up who has no time in the morning? Everyone? Thought so.

But the good news is that making a healthy, balanced breakfast doesn’t have to be hard. Plus, it’ll set you up on the right path for the rest of the day (hello, 3pm munchies).

Side note – if you’re struggling to drink enough water in summer, here’s how to make your water taste even better by adding fruit. Post continues after video.

Video via Mamamia

As Accredited Practising Dietitians, we follow a simple formula to ensure we get the balance right in the morning:

Good quality carbohydrates + protein + fruit/veggies.

We know that most people are short on time in the morning, so here are seven quick and easy breakfast ideas you can meal prep that tick all the boxes.

1. Bircher Muesli.

 

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This super easy bircher muesli recipe will take your standard morning oats to the next level. You can prep a batch and keep leftovers in the fridge for a couple of days. Mix up the fruit, nuts and spices to suit your preferences!

Serves: 3-4.

Prep time: 5 minutes.

Ingredients:

  • 2 cups rolled oats.
  • 2 cups milk (or almond milk/coconut water/water).
  • 3/4 cup Greek yoghurt.
  • 1/4 cup Culture Co Kefir.
  • 2 tablespoons chia seeds.
  • 1/2 teaspoon cinnamon, ground.
  • 1/4 cup almond flakes.
  • 1/4 cup pepita seeds.
  • 2 tablespoons desiccated coconut.
  • Berries to serve (fresh or frozen).

Directions:

  1. Combine oats, milk, yoghurt, kefir, chia seeds, cinnamon and half of the pepita seeds in a bowl or container and mix well to combine. Option to add honey here if you would like to increase the sweetness. We recommend tasting the mixture and adjusting to suit your preferences.
  2. Cover and place in the fridge for at least 1 hour or overnight to soak.
  3. When ready to eat top with shredded coconut, half of the pepita seeds, nuts and fresh berries.
  4. Keep in the fridge and enjoy a convenient and delicious breakfast throughout the week!

Notes:

  • Option to use your milk of choice in this recipe, or you can even just use water. We don’t recommend using coconut cream as that does increase the fat content substantially, making it a less healthy option.
  • You can mix frozen berries throughout before you put in the fridge to set. This gives it a lovely berry flavour.

2. Green Smoothie.

 

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Do you sometimes struggle to eat five serves of veggies during the day? This green breakfast smoothie will help to boost your veggie intake as it contains spinach leaves and avocado. Smoothies are a convenient option when you’re short on time in the morning as you can whip it up the night before and then grab on the go in the morning.

Serves: 2.

Prep time: 5 minutes.

Ingredients:

  • 2 handfuls of spinach.
  • 1/2 ripe avocado.
  • 1 cup frozen pineapple.
  • 2 ripe bananas, frozen, chopped.
  • 1/2 cup greek yoghurt.
  • 200mL milk.
  • 2 dates.
  • 1 tsp cinnamon, ground.
  • Assorted toppings: fruit, granola, seeds, nuts, coconut, chia seeds.

Directions:

  1. Add smoothie ingredients to a blender and blend until creamy and smooth. Add more milk or water until you achieve your desired consistency.
  2. Divide between two bowls and top with an assortment of fruit, nuts and granola.

3. Healthy Baked Beans.

 

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If you prefer more of a savoury breakfast, then these delicious homemade baked beans will be perfect for you. What we love about this option is that it incorporates cannellini beans, which are a type of legume, meaning it’s loaded with fibre and other gut-loving goodness. We recommend preparing a batch of this recipe and keeping it in the fridge, ready to heat them up just before you want to eat them in the morning.

Serves: 2 – 4.

Prep time: 5 minutes.

Cooking time: 15 minutes.

Ingredients:

  • 1 can cannellini beans, drained.
  • 1 can crushed tomatoes.
  • ½ punnet cherry tomatoes, halved.
  • 1 small brown onion, finely chopped.
  • 2 clove garlic, crushed.
  • 1 tsp cumin, ground.
  • 1 tsp paprika, ground.
  • 1/4 cup water.
  • 2 tsp olive oil.
  • Fresh basil to decorate.
  • 1 tsp fennel, ground.
  • 1 tsp chilli flakes (optional).
  • 1 tbsp Worcestershire sauce*.
  • Pepper (to season).

*If gluten intolerant or allergic, be careful when choosing Worcestershire sauce as most varieties contain gluten.

Directions:

  1. Heat a little olive oil in a pan over medium heat and gently sauté the onion and garlic for 2-3 minutes, stirring until onion is soft.
  2. Add tomatoes, Worcestershire sauce, herbs and spices and water and allow to simmer over medium heat for 2-3 minutes.
  3. Add cannellini beans (after they have been drained and rinsed with water) and continue to simmer for 8-10 minutes.
  4. Enjoy on fresh wholemeal bread with a side of smashed avocado! Season with pepper to taste.

4. Homemade Smashed Avo.

 

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If you’re a fan of eggs on toast, then save yourself some time by boiling a batch of eggs and keeping them in an airtight container for breakfasts at the beginning of the week. They’ll last in the fridge for around 5 days and pair very well with a slice or two of sourdough and some avocado.

Serves: 1 (but multiply this list by how many mornings you’re prepping for).

Prep time: 5 minutes.

Cooking time: 10 minutes.

Ingredients:

  • 2 eggs.
  • 1/2 avocado.
  • Fetta to top.
  • Lemon, salt and pepper to taste.
  • If you want your smashed avo to be guacamole, you’ll need red onion, coriander, cherry tomatoes and chilli flakes.

Directions:

  1. Fill a saucepan with water and boil as many eggs as the mornings you’re prepping for.
  2. Boil the eggs to your liking and place in an airtight storage container.
  3. Top toast with eggs and your desired avocado topping each morning.

5. Breakfast Jars.

 

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Breakfast jars are a great idea if you eat breakfast on the go or train in the morning. Prepare your jar the night before and pack it safely with you to eat on the go!

Serves: 1 (but multiply this list by how many mornings you’re prepping for).

Prep time: 5 minutes.

Ingredients:

  • 1/2 cup wholegrain oats.
  • 1 cup unsweetened almond milk (or milk of your choice).
  • 1 small tub (170g) of plain Chobani yoghurt (or low-fat yoghurt of your choice).
  • 4 strawberries.
  • 1 tbs pepita seeds.
  • 1/2 medium banana.
  • Teaspoon cinnamon.
  • 1 small jar or cup.

Directions:

  1. If you prefer to soak your oats, we would recommend soaking the oats and chia seeds the night before. You can soak your oats in almond milk (or water, or even apple juice!). If not, you can simply add the oats together just before you are going to have breakfast.
  2. Layer the oats and yoghurt in the jar and top with banana, strawberries and pepita seeds.

Note: You can add whatever nuts and seeds on top of your breaky jar that you like to mix things up a little. Try using fruit that is in season as it generally tastes better and is usually cheaper too! We love adding a dash of cinnamon to spice things up.

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6. Weet-Bix and Banana Pancakes.

 

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Are you put off by pancakes mid-week because you think they’ll take too long to prep? You’ll have prepped and cooked these Weet-Bix ones within 10 minutes and be feeling pretty chuffed with yourself too!

Serves: Makes 6 small pancakes.

Prep time: 10 minutes.

Cook time: 15 minutes.

Ingredients:

  • 2 Weet-Bix, crushed.
  • 3/4 cup wholemeal flour.
  • 1 teaspoon baking powder.
  • 1/2 teaspoon salt.
  • 1 teaspoon ground cinnamon.
  • 2 teaspoons brown sugar.
  • 1 teaspoon vanilla essence.
  • 2 whole eggs.
  • 1 banana, mashed/pureed.
  • 1 cup milk of choice.
  • 1 tablespoon extra virgin olive oil.
  • Pepita seeds, to serve.
  • Fresh berries, to serve.
  • Greek yoghurt, to serve

Directions:

  1. Blitz both Weet-Bix in a blender until they are finely crushed and combine in a bowl with flour, baking powder, salt, cinnamon and brown sugar.
  2. Whisk in the eggs and add vanilla essence and mashed banana. Slowly add the milk and continue to whisk and you get a smooth batter.
  3. Heat a frypan with extra virgin olive oil. Using a ladle, drop a ladle full of the batter onto the pan and fry lightly until bubbles start to form on the surface. Flip and continue to cook until golden.
  4. Repeat step 3 until remaining batter is used up.
  5. Serve pancakes with a dollop of Greek yoghurt, fresh berries and a sprinkle of pepita seeds.

7. Peanut Butter and Date Porridge.

 

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If sometimes you just need something warm in the morning to get you out of bed then you have to try this wholesome peanut butter and date porridge. Packed with protein from the peanut butter, milk and oats, we guarantee you’ll feel satisfied all morning.

Serves: 2.

Cook time: 5 minutes.

Ingredients:

  • 1 cup rolled oats.
  • 2 1/4 cups milk (use preferred milk).
  • 6 dates, pitted, chopped.
  • 1 tablespoon natural nut butter (e.g. peanut, almond etc.).
  • 1 teaspoon cinnamon.
  • 1/2 teaspoon vanilla essence.
  • 1 teaspoon chia seeds.
  • 1 tablespoon desiccated coconut.
  • To serve: walnuts, roughly chopped, desiccated coconut, nut butter.

Directions:

  1. Combine all ingredients in a small saucepan. Stir over low heat for 4 to 5 minutes, until the oats are cooked through and the mixture is thick and creamy. Feel free to add additional milk or water to achieve desired consistency. (Alternatively, you can cook the porridge in a bowl in a microwave.)
  2. To serve, top the porridge with chopped walnuts, sprinkle of coconut and drizzle of nut butter.

You can find out more info about The Biting Truth and their recipe plans at www.thebitingtruth.com or by following The Biting Truth on Instagram. This article originally appeared on The Biting Truth website and was republished here with full permission.

Feature image: Supplied/@thebitingtruth.

Do you have any great, easy breakfast recipes you love? Tell us about them in the comments below!

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