A healthy breakfast is essential for starting your day right.

But what are the best and healthiest foods for breakfast? In this article I’ll be sharing some tasty and healthy breakfast recipes that you’ll actually looking forward to waking up to.

As a qualified Chef, Personal Trainer, father of 5 and Triathlete, I’m always looking ways to get the edge for myself and my clients. And food is the number one foundational of optimal health, performance and the feelings/moods you experience on a daily basis.

Often, if you’re not quite feeling right, it’s likely due to the foods you’re eating or drinks you’re consuming. And with this in mind, let’s get you setup for the day with these delicious and healthy breakfasts.

Let’s get started…

Dmitri Simons
Head Trainer at Exercises.com.au, Qualified Chef, Triathlete, Father of 5

Breakfast Carbs: The 4 Best To Boost Your Energy Levels

When you first get up in the morning, one of the top priorities you have in mind should be on eating a healthy, balanced breakfast. Fueling your body from the start of the day is critical to keeping your energy and focus up and preventing binge-eating later on in the afternoon or evening.

Too many people are lost on what they should be eating however and instead choose to pick up something on the go. Nine times out of ten, it’s not a healthy option however and will often do more harm than good.

So what should you be eating in the morning? What is the best way to fuel your day? Let’s look at a few scenarios and the best energising carbs to be choosing.

Energy On The Go

Let’s say you slept in and have to be out the door in 20 minutes. You need something fast – preferably portable that you can take with you. The last thing you have time for right now is to sit down and eat a bowl of oats.

The solution? A banana. While the banana will contain some natural sugar, it also contains more starch than most other fruits, which will come in helpful to provide blood sugar stabilisation.

If you can, smear some peanut butter in a small container to dip your banana into and you’ll be set with a balanced breakfast. While it may not be most ideal, it still will have some protein, healthy fats, and the carbs your body needs.

Long-Lasting Energy

Now let’s say you aren’t in such a rush but have a very busy morning ahead. You know you likely won’t eat until noon – or later, so need something that will sustain you until then.

This time, your best bet is going to be a hearty bowl of oatmeal. As long as you purchase the plain variety, you won’t take in any blood sugar spiking carbs here, but rather it will digest slowly over an extended period of time.

Oatmeal Breakfast

Oatmeal provides plenty of low GI carbs, add nuts and berries for a delicious, healthy breakfast

To help ensure this gives you the best energising boost, add some protein such as skim milk or a scoop of protein powder (stir it into your oatmeal) and then add in some nuts or ground flaxseeds for the healthy fats.

It’ll only take 10 minutes to prepare and eat, but will send you out the door well-fed.

Fat Loss Boost

If fat loss is your top priority right now, then you’ll likely want to go with something lower carb in nature. A good option? Grapefruit.

Grapefruit won’t provide all that many carbohydrates and grapefruit can help stabilise blood sugar levels and may promote faster overall fat burning.

While you will still need to eat healthy the rest of the day (there is nothing ‘magical’ about grapefruit), they may give you a bit of a leg up on fat loss.

The Lazy Sunday

Finally, the last occasion is when you’re looking to make something a little more gourmet for breakfast than you do during the week. The best solution here?

Try some sweet potato hash browns.  Shred the sweet potatoes and then cut them very thin in hash brown form and fry them up with some olive oil or coconut oil, adding whatever spices you desire.

Now you can serve these with your scrambled eggs or whatever protein source you plan to have with them. Sweet potatoes offer that delicious sweet taste that most people love and are ranked lower on the GI index than traditional potatoes, so are far healthier.

Next time breakfast rolls around, you’re now out of excuses for not eating healthy. Choose one of these options and you’ll setup your energy levels perfectly for the day ahead.

Breakfast Cereals: How To Choose (Or Make) Them

One task you must do as you make your quest to start eating right is planning and preparing a healthy breakfast for yourself. Breakfast really is one of the most important meals of the day as it’ll fuel you for the hours to come, stabilising blood glucose levels and preventing the chances that you begin to overeat later on in the day.

Breakfast cereal is one of the most common choices for this meal, but sadly, unless you are choosing very wisely, you are likely to end up with a cereal that doesn’t quite fit the bill as far as healthy eating is concerned.

Let’s walk you through some of the main factors to look for when selecting a cold breakfast cereal. Always keep in mind that if you want the ultimate breakfast cereal, you should opt for a bowl of hot steel-cut oats.  No cold breakfast cereal will come out ahead of this one.

Dietary Fibre Intake

The first thing to check out is the dietary fibre content.  Does it contain at least 3 grams per serving? If not, rethink that variety. Dietary fibre is important as it’ll slow the release of the carbohydrates into the blood stream, helping give you more satiety as you head into the day.

Plus, getting your day started with a high fibre cereal can also help promote regularity.

Sugar Content

Next up, check out the sugar content. This is one that you really want to look at carefully as far too many cereal varieties have sugar levels that soar far higher than you should ever be eating.

Ideally you want no more than four grams of sugar per 25 grams of carbohydrates. If it’s higher than this, that cereal isn’t one that will provide long lasting energy, and in most cases, will leave you crashing mid-morning.

Be very careful when considering sugar as many seemingly healthy varieties contain far more sugar than you’d ever imagine. This is often due to the addition of ingredients such as dried fruit or honey. Even if it’s a natural form of sugar, it still needs to be kept in check.

Ingredient Listing

Also take a quick moment when considering a brand of cereal to look at the ingredient listing on the label.  Does it contain all-natural ingredients? Or, is the line-up full of ingredients that you can hardly pronounce?

If so, put that cereal back.  Your main mission when it comes to eating healthier should be to strive to only put the most natural of foods into your system. If you can’t pronounce it, chances are very good it’s not natural.

Size Of Serving

Finally, you’ll also want to take into account the size of the serving. This is important because even if the cereal is very healthy, low in sugar and high in fibre, if the serving size is a 1/3 of a cup and you eat a cup and a half, you could easily be taking in 500+ calories with the cereal alone.

If weight control is in your interests, this won’t be working in your favour. Make sure that the serving size is reasonable and in alignment with your total daily calorie intake. Remember, if you eat three servings of a cereal, you also need to multiply the sugar, fibre, and calories by three as well.

This can dramatically change your view on that cereal. So keep these points in mind. It can be quite challenging finding a good breakfast cereal to serve up but when you do, the difference in how it makes you feel will be worth it.

HEALTHY BREAKFAST RECIPES

Mushroom And Kale Breakfast Egg Muffin

Breakfast Egg Muffin Recipe

Flavoured with natural herbs for a great taste without adding unnecessary calories

Eggs are sometimes referred to as ‘nature’s multi-vitamin’ and contain almost every vitamin and mineral your body needs.

They’re the perfect breakfast option and the kale, mushroom and zucchini in these muffins will add to your daily vegetable intake without even realising.

If weight loss is your goal, these muffins are an ideal choice with protein, healthy fats, no carbs and fibre-rich vegetables that’ll keep you energised and satisfied well into the day.

What’s more, they’re flavoured with natural herbs for a great taste without adding unnecessary calories.

The best thing about these muffins (apart from the taste, of course) is that they can be made ahead of schedule so bake a tray of these on Sunday and you’ve got healthy breakfasts sorted for the week!

They’re also ideal to freeze and reheat at work making them perfect for busy mornings.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Low
Fats – Medium

Mushroom and Kale Breakfast Egg Muffins Recipe

Coconut oil, for greasing
300g mushrooms, sliced
2 zucchini’s, sliced
1 cup kale, roughly chopped
12 eggs
1 tsp garlic granules
1 tsp fresh or dried thyme
Salt and pepper to taste

Makes 6 muffins

Preheat the oven to 180°C. Grease a 6 cup muffin tray with coconut oil. Divide the mushrooms, zucchini and kale evenly between the muffin cups. Whisk the eggs in a large bowl and add the garlic, thyme, salt and pepper, mixing to combine. Pour the egg mixture into the muffin cups, dividing equally. Bake in the oven for 25-30 minutes or until the egg is cooked through and lightly browned.

Serve warm or cold.

Southwestern Breakfast Burrito

Breakfast Burrito

Get your veggies in first with this delicious breakfast burrito!

Breakfast is not only the most important meal of the day, it is also the best one and this burrito will have you jumping out of bed ready to start the day!

Eggs and black beans are full of protein and fibre to keep you full throughout your morning while the carbohydrates in the whole wheat tortilla will give you energy for your day.

Adding vegetables to breakfast is an easy way to make sure that you are hitting your daily targets for vitamins and minerals and the omega 3 rich avocado will help to lower bad cholesterol and blood pressure.

Having a balanced breakfast such as this will boost your concentration and performance as well as setting you up to make good food choices throughout the rest of the day.

This burrito is also a great grab and go breakfast option. Prepare it the night before for a delicious no excuse option.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – No
Protein – Medium
Carbs – Medium
Fats – Medium

Southwestern Breakfast Burrito Recipe

1 tsp olive oil
½ onion, diced
½ red capsicum, diced
½ green capsicum, diced
1 clove garlic, finely chopped
½ tsp smoked paprika
Salt and pepper to taste
2 eggs
1 tbsp. water
1 whole wheat tortilla
1 tomato, diced
¼ cup canned black beans, drained and rinsed
½ avocado
1 tbsp. fresh coriander, roughly chopped

Makes 1 Serving

Heat the olive oil in a non-stick frying pan on medium and add the onion and capsicum and sauté until softened. Add the garlic, smoked paprika and salt and pepper to taste and cook for 1-2 minutes more until lightly browned. Remove the sautéed vegetables from the pan and set aside. In a bowl, whisk together the eggs and milk.

Using the same frying pan with the left-over oil, pour the eggs into the pan and cook on low heat, stirring constantly until thoroughly cooked. To prepare the burrito, place the stir-fried vegetables on a tortilla, layer with the scrambled eggs and top with diced tomato, black beans, avocado and fresh coriander.

Roll up into a burrito and serve.

Healthy Spanish Omelette Recipe

Spinach Omlet

Try this delicious spinach omlet for a tasty breaky!

One of the best ways to start your day is with a good old-fashioned omelette. Those who begin their day with eggs tend to consume fewer total calories over the course of the rest of the day compared to those who begin their day eating high carb items.

So for maximum weight control, this can’t be beat. Another great thing about an omelette is that you can add in whatever healthy vegetables you’d like, ensuring it’s packed with fibre and nutrition.

Eggs themselves are going to pack in a good dose of protein, along with vitamin A, vitamin D, vitamin E, folate, iron, zinc, as well as choline.

While they will contain some fat, if you limit yourself to one whole egg combined with egg whites, it’s a perfectly reasonable amount of fat to take in.

So whatever you do, don’t toss the yolk! This omelette recipe incorporates spinach, which is rich in energy-boosting iron and is perfect for those sustaining a regular exercise program.

If you prefer, consider adding a little shredded low fat cheese on top while cooking to bump the protein content up a little more, while adding some health boosting calcium.

The red peppers and salsa will provide a good source of antioxidants, keeping disease at bay and your immune system strong. Serve this up with some fresh fruits to help add a little more healthy carbohydrates to the breakfast for added energy and you’ll be all set.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Medium

Spinach Omelette Recipe

5 egg whites
1 whole egg
1 cup fresh spinach
½ cup sliced mushrooms
¼ cup sliced red peppers
¼ cup diced onion
½ tbsp. olive oil
2 tbsp. salsa

Whisk together the egg whites and whole egg. In a skillet, sauté the spinach, mushrooms, and onion in half the olive oil until soft. Remove from skillet and then heat second amount of olive oil. Once heated, add the eggs and then cook for 3-4 minutes, lifting the edges slightly to allow eggs to cook through.

Add the spinach mixture to the center of the eggs and then flip one side over the other. Let cook for 30-60 seconds more and then remove and transfer to a plate. Serve immediately.

Coconut Blueberry Noatmeal with Cinnamon and Walnuts

Noatmeal

A bowl of this noatmeal will keep you going until lunch time with plenty of protein and healthy fats

If you haven’t tried it yet, noatmeal is the best! Take the oats out of oatmeal and replace them with the goodness of ground almonds, coconut, flax and chia seeds and you have a warm, hearty, low-carb breakfast that’s just as satisfying as it is nutritious!

A bowl of this noatmeal will keep you going until lunch time with plenty of protein and healthy fats (including omega 3’s) to keep you full and satisfied.

Thanks to the chia and flax seeds, it’s also high in dietary fibre which helps to regulate your blood sugar and cholesterol levels.

It’s also essential for a healthy digestive system and aids in weight loss by supressing your hunger and cravings. Coconut milk has a great vitamin and mineral profile including vitamin C, E, B6 and calcium.

However, if you’re trying to lose weight, try this recipe with water instead for a lower calorie option that’s still deliciously creamy!

Top this noatmeal off with antioxidant rich blueberries and walnuts that promote a healthy brain and heart and know that you’ve started your day in the very best way! It’s also perfect to reheat so make a big batch at the weekend for effortless weekday breakfasts.

Recipe Snapshot:
Sugar Free – No (but natural sugars from fruit)
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Low
Fats – Medium

Coconut Blueberry Noatmeal with Cinnamon and Walnuts Recipe

¼ cup almond meal
¼ cup shredded coconut
1 tbsp. flax seeds
1 tbsp. chia seeds
½ tsp ground cinnamon
1 cup water or coconut milk
2 tbsp. coarsely chopped walnuts
2 tbsp. fresh or frozen blueberries

Makes 1 serving

Combine almond meal, shredded coconut, flax seeds, chia seeds, cinnamon and water or milk in a small saucepan over medium heat. Simmer for 5 minutes or until thickened, stirring constantly. Pour noatmeal into a bowl, top with walnuts and blueberries and enjoy while warm.

Blueberry Pancakes

Simple Pancake Recipe

Try this simple blueberry pancake recipe minus the unhealthy stuff!

Pancakes can be a great way to start your day provided you take the time to prepare them in a healthy manner that won’t sacrifice nutrition for taste.

While traditional pancakes are loaded with wheat flour and unhealthy fat, this recipe has none of the two. Instead, you’ll be using oatmeal, which is a slower burning carbohydrate that will help keep your energy up all morning long.

Pair this with the coconut oil that provides a healthy metabolic-revving source of fat and you’re all set. Feel free to sub out the blueberries for any other berry instead as desired or you could even add in some dark chocolate chips if you want something really sweet.

As this recipe is lower in protein, do keep in mind that you will want to serve it alongside some eggs or a glass of milk (or a protein shake).

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Low
Carbs – High
Fats – Low

Blueberry Pancakes Recipe

1 cup oat flour
1 cup almond milk
1 tbsp. flax + 3 tbsp. water (mixed together and let stand for 3-4 minutes)
1 tsp. baking soda
½ cup blueberry
¼ tsp. cream of tartar
1 tbsp. coconut oil

Combine together all the ingredients but the coconut oil. Once batter is formed, heat the half the coconut oil in a skillet over medium heat. Add half the batter and allow to cook for 2-3 minutes or until edges are bubbling. Once ready, flip and cook for another 1-2 minutes on the other side.

Cook second half of batter with oil next. Serve with some sugar free maple syrup as desired.

High Protein Banana Crepes

Crepe Recipe

Tasty AND healthy banana crepes

Looking for a delicious dessert that won’t take you off your diet plan? If so, you might want to consider a crepe. This typically high-carb, high fat recipe can easily be converted into one that’s lean, delicious, and nutritious.

All you need to do is simply sub in protein powder for the usually used flour and then use egg whites rather than whole eggs to mix it all together.

Crepes are great in that they can be filled with an assortment of fruit, nut butters, or simply topped with some low sugar syrup.

Whether you are making this for a dessert or a quick snack when you want to satisfy your sweet tooth, it’s one recipe that you’ll find yourself using time and time again. The best part is that it’ll take less than 10 minutes to prepare, start to finish.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – No
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Medium

Banana Crepes Recipe

1 scoop of banana flavored whey protein powder (or vanilla will work if it’s all you have)
½ cup egg whites
Stevia to taste

1 banana
1 tbsp. peanut butter

Whisk together the protein powder with egg whites and Stevia until thin liquid is formed. Pour into a hot non-stick skillet on medium heat, cooking for 1-2 minutes, flipping at half-time. A thin, crepe like pancake should form.

Remove from heat and serve with some natural peanut butter (melted in the microwave slightly beforehand if desired) along with a sliced banana. Feel free to swap out the banana for any other berry or fruit and use almond butter rather than peanut.

You can also use other flavours of protein powder such as chocolate as well for a totally new take on this recipe.

High Protein French Toast

Looking for a more gourmet breakfast to start your morning off with?

Healthy French Toast

Try this healthy french toast with berries and either honey or sugar free maple syrup

If you’re tired of your usual oatmeal and eggs routine that you eat during the week, it’s time to consider treating yourself to something refreshing come the weekend when you have more time to prepare a dish.

The classic French toast might be a favorite, but unfortunately, as it’s high in simple carbs and low in protein, it doesn’t exactly make the cut on your diet plan.

Until now.

This modified version of the classic is healthier and will fuel your body well for the morning ahead. Let’s look at the substitutions we’ve made and then give you the full recipe.

French Toast Substitutions

The first thing you need to do is get rid of the classic bread that’s used.  Bread is rich in simple carbs, meaning it’ll get broken down quickly, spiking blood glucose levels and then setting you up for a crash later on.

Instead, try using Ezekiel bread. This bread is a very wholesome grainy source of bread that’s rich in fibre and will also pack in far more protein as well. It’s an optimal choice as far as your health is concerned.

Then, rather than using multiple whole eggs for the recipe, you’ll use one whole egg along with a couple egg whites. This will keep the total fat and cholesterol count in check, ensuring that you stick with your nutrition plan.

Finally, rather than drizzling on some icing sugar and high-sugar maple syrup, you’ll top the French toast with some fresh berries along with a little sugar free syrup if desired.

Healthy French Toast

2 slices Ezekiel bread
1 whole egg
2 egg whites
1-2 tbsp. skim milk
Cinnamon (to taste)
½ tsp. vanilla extract
Non-Stick spray
1 cup sliced strawberries (or any other berry)
4 tbsp. sugar free maple syrup

Whisk together the egg, egg whites, milk, cinnamon and vanilla in a shallow bowl. Once combined, place bread into mixture to fully coat. Once coated, transfer to a sprayed non-stick skillet heated over medium heat.  Place in the skillet and cook for 2-3 minutes.  Flip during half time and then cook for another 1-2 minutes until second side is cooked through.

Transfer to a plate and serve topped with fresh berries and some sugar free maple syrup. All in all, this breakfast will provide around 350 calories, a good source of protein, complex carbohydrates, and a little healthy fat as well.  It’s one that you can feel good about eating.

Apple Cinnamon Nut Protein Waffles

Apple Cinnamon Waffles

Tasty and nutritious apple cinnamon waffles!

Looking to make something a little extra special for your Sunday morning breakfast? While most classic breakfast options – pancakes, French toast, and waffles are all high in carbs and fat, they really don’t need to be.

All you need to do is make some smart nutritional ingredient swaps and you can easily be eating healthy without a hitch. This healthy apple cinnamon nut waffle recipe will fit the bill perfectly.

Increased Protein, Lower Fat

It takes the traditional low protein version and turns it around, providing a healthy dose of protein per serving while also providing a high amount of dietary fibre as well.

This is all thanks to the addition of coconut flour, which serves to replace some of the typical flour called for. Coconut flour is almost entirely all fibre and in addition to that, will provide just a small amount of healthy fat.

Then we add in some apple for more fibre along with walnuts to provide some omega fats and balance out the nutrition. This waffle recipe can be served for breakfast or, if you prefer, for a late afternoon snack as well.

Feel free to use other toppings as well if preferred. For instance, you can just as easily smear the waffle with a little natural peanut butter and top with some banana slices instead.

The Recipe

1.5 tbsp. coconut flour
1/8 cup vanilla protein powder
½ cup egg whites
½ tsp. cinnamon
¼ tsp. baking powder
1/8 cup unsweetened applesauce
½ sliced apple
cinnamon/stevia to taste
1 tbsp. walnuts

Combine together the coconut flour, protein powder, cinnamon, and baking powder. Add the egg whites and mix until well combined. Spray a waffle maker with some non-stick cooking spray and then pour batter into maker. Cook for about 5-7 minutes or until finished.

Meanwhile, dice half an apple and the mix with unsweetened applesauce along with cinnamon and stevia. Place in the oven (or microwave if you prefer), and bake/cook until slightly tender. Remove and place on top of the finished waffle, topping with walnuts prior to serving.

So next time you’re craving waffles for breakfast, don’t succumb to the usual unhealthy variety. Give these a try instead.

More Protein-Rich Pancake Variations

Pancake Recipes

Change up your pancakes depending on your dietary needs or time of day you’ll be eating them

Want a change of pace for your next breakfast meal? If so, protein pancakes are a great way to go.

They’ll satisfy that craving for the normally high-carb breakfast dish all while helping you get your high quality nutrition in to start the day.

Best of all, they’re fast and easy to prepare, so don’t have to necessarily be saved for a special occasion. Here are a few delicious protein pancake recipes to try yourself when the craving strikes.

Low Fat Protein Pancakes

This low fat protein pancake is perfect for those post-workout times when you want something other than a protein shake. It also works well for those who are utilising a lower fat diet plan.  Feel free to sub in any berry you prefer.

This recipe is also nice as it’ll provide a good dose of calcium to your day thanks to the inclusion of cottage cheese.

¼ cup oatmeal (raw measure)
¼ cup cottage cheese
1/8 cup protein powder
½ cup egg whites
¼ cup frozen berries

Place all the ingredients but the berries in a blender and blend until smooth.  Stir in berries.  Pour onto a hot non-stick skillet and cook until edges begin to bubble. Flip over and cook on the other side, 1-2 minutes until finished. Serve immediately with a little sugar-free maple syrup.

Sweet Treat Protein Pancake

Battling a sweet tooth? If so, this is your go-to recipe.  Filled with healthy sweetness, you can’t go wrong. A little dark chocolate is a great way to meet your antioxidant quota for the day.

1 whole egg
2 egg whites
1 ripe banana
1 tbsp. dark chocolate chips

Mash the banana up in a bowl and then add in the eggs until the batter is well blended. Pour onto a non-stick skillet and cook as you would a normal pancake. Once finished, smear with a little natural peanut butter and top with sliced banana if desired.

Low Carb Protein Pancakes

Healthy Pancake Recipes

Keeping protein in your body helps maintain muscle tone

For those on low carb diets, pancakes may seem like something that will never cross their lips. Not with this recipe. Now you can enjoy a pancake to start the day while keeping your nutrition intact.  Feel free to use almond butter if preferred.

¼ cup protein powder
3 egg whites
¼ cup water
2 tbsp. natural peanut butter

Blend together the protein powder, egg whites, water, and 1 tbsp. of peanut butter. Pour onto a non-stick skillet and cook until both sides are finished, flipping at halftime.

Smear another tablespoon of peanut butter over the pancake prior to serving.

Pre-Bed Pancakes

Want some pancakes before you turn in for bed? This snack is great as it contains casein protein, which will break down more slowly in the body. It also contains just a small dose of carbs, which will keep your blood sugar levels stable.

¼ cup raw oats
¼ cup protein powder
½ cup egg whites
1/8 cup casein protein powder
3 tbsp. almond flour
¼ cup water
½ tsp. baking soda

Place all ingredients in a blender and ten cook as you would a normal pancake.  Serve with some sugar-free maple syrup. So there you have a few of the great pancake recipes you can try next time you wake up in the morning looking for something healthy to eat.

Always remember that you can substitute for any flavor of protein powder, adding additional ingredients such as nut butters, dried fruit, coconut flakes, and so forth to create your own delicious creations.

Will these healthy breakfast recipes inspire you to wake up early tomorrow? Healthy breakfasts don’t need to be boring and tasteless.

Now you have a variety of breakfast options to choose from where you’ll get not a delicious meal, but you’ll also get the nutrition to keep you going until lunchtime.

Bon Appétit