Easy and Healthy Breakfast Recipes
- Amanda Giles
- Oct 21, 2024
- 3 min read
For busy women juggling work, family, and fitness, breakfast is often the first thing to get skipped or rushed. But making time for a healthy breakfast is crucial to kick-starting your metabolism, stabilising your blood sugar levels, and providing sustained energy throughout the day.
Why Breakfast Matters
Breakfast literally means "breaking the fast" after a night of rest. Without it, you’re asking your body to run on empty, which can lead to energy crashes, irritability, and poor concentration. Skipping breakfast may also cause you to overeat later, making it harder to maintain a healthy weight. A nutrient-rich breakfast fuels your body, balances hormones, and sets a positive tone for your entire day.
Why Choose Savoury Over Sweet?
Many of us gravitate towards sweet breakfasts like muffins, cereals, or even fruit-packed smoothies. While these options may be convenient, they can cause a spike in your blood sugar levels. After the sugar high comes a crash, leaving you feeling sluggish and hungry soon after. Savoury options, on the other hand, tend to be lower in sugar and often contain more protein and healthy fats, which are vital for long-lasting energy and keeping your blood sugar steady.
Here are some healthy breakfast recipes that are quick, flavourful, and packed with nutrients to power your busy mornings.
Easy and Healthy Breakfast Recipes
1. Avocado Toast with Poached Egg
This classic combo is a nutritional powerhouse. The healthy fats in the avocado keep you satisfied, while the egg provides a protein boost. Opt for whole-grain bread for added fibre.
How to make:
Toast a slice of whole-grain bread.
Mash half an avocado with a pinch of salt, pepper, and a squeeze of lemon juice.
Poach or fry an egg and place it on top.
Sprinkle with red pepper flakes for an extra kick!
Tip: Add a slice of smoked salmon for additional protein and omega-3 fatty acids.
2. Greek Yogurt Bowl with Savoury Toppings
Swap the sugary granola for a savoury twist on Greek yoghurt! This protein-packed dish will keep you full and focused.
How to make:
Take plain Greek yoghurt (full-fat or low-fat) as your base.
Top with sliced cucumbers, cherry tomatoes, and a sprinkle of feta cheese.
Drizzle olive oil and season with salt, pepper, and fresh herbs like dill or parsley.
Tip: Add a handful of seeds or nuts for crunch and healthy fats.
3. Egg Muffins with Veggies
These make-ahead egg muffins are perfect for meal prep. They’re loaded with veggies and protein, keeping you energised all morning.
How to make:
Preheat your oven to 180°C (350°F).
Whisk together 6 eggs, a splash of milk, salt, and pepper.
Mix in chopped spinach, bell peppers, and onions.
Pour the mixture into a greased muffin tin.
Bake for 15-20 minutes, until set.
Tip: For extra protein, mix in turkey bacon or chicken sausage.
4. Chia Seed Pudding with Savoury Spin (my favourite)
If you’re into meal-prepping, chia pudding is another versatile breakfast option. While it’s often made sweet, you can try a savoury twist by adding ingredients like avocado, cherry tomatoes, and cucumber.
How to make:
Mix 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk.
Let it sit overnight in the fridge.
In the morning, top with avocado slices, tomatoes, and a sprinkle of salt and pepper.
Extra Protein for Active Women
If you're training regularly, adding extra protein to your breakfast is essential for muscle recovery. Eggs, Greek yoghurt, and lean meats are great sources of protein, but you can also add a scoop of protein powder to smoothies or stir it into your chia pudding for an extra boost.
With these easy and healthy breakfast recipes, you can fuel your body with the nutrients it needs without sacrificing flavour or convenience. A well-balanced breakfast that’s rich in protein and healthy fats will keep you full, energised, and ready to take on whatever your busy day throws at you!
Best wishes,
Amanda
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