By Colleen Bailey, MS, RDN, LD
Whether you’re constantly on the go, or always WFH, we know how hard it can be to get a nourishing breakfast in. But fear not, because we’ve got you covered with a simple guide to building a balanced breakfast, along with 10 delicious & nutrient-dense breakfast recipes that will keep you satisfied until lunch!
We aim to have a
protein, starch, fat, & fiber
at breakfast to ensure we'll be mentally & physically satisfied for hours. Remember, it’s
all about finding that perfect balance
between body-nourishing and soul-nourishing
food because both are important!
1.Protein-Packed Overnight Oats
A perfect breakfast for busy moms and picky kids that will keep you full until lunch!
Ingredients:
• ½ cup old-fashioned rolled oats
• 1 scoop vanilla protein powder (around 20-30g protein per serving)
• 1 tablespoon ground flaxseed
• ½ cup unsweetened milk of choice
• ¼ cup plain Greek yogurt
• ¼ cup fresh blueberries
• ¼ cup fresh strawberries, sliced
• A pinch of cinnamon (optional)
Instructions:
1. Mix the Dry Ingredients: In a mason jar or airtight container, combine the rolled oats, protein powder, and ground flaxseed. Stir to evenly distribute the dry ingredients.
2. Add the Wet Ingredients: Pour in the almond milk and Greek yogurt. Mix well until everything is fully combined. You want a slightly thick consistency that will absorb and thicken overnight.
3. Add Berries: Fold in the blueberries and sliced strawberries. You can also save a few to add on top right before eating.
4. Let It Set: Seal the jar or container and place it in the fridge overnight (or at least for 4 hours).
5. Serve: In the morning, stir the oats, check the consistency (add a little more milk if it’s too thick), and top with extra berries if desired.
6. Enjoy!
2. Veggie Egg Bites and Hash Browns
The perfect meal prep idea to keep your mornings running smoothly, without having to sacrifice your hunger.
Ingredients:
• 12 large eggs
• ¼ cup milk of choice
• 2 cups fresh spinach, chopped
• 1 onion, finely diced
• 1/2 cup feta cheese, crumbled
• 3 tablespoon olive oil (for sautéing)
• Salt and pepper to taste
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• Non-stick spray or muffin liners
Instructions:
1. Preheat Oven: Preheat your oven to 400°F (200°C). Grease a 12-cup muffin tin and a baking sheet with non-stick spray.
2. Prepare Potatoes: In a large bowl, toss the diced potatoes with olive oil, garlic powder, paprika, salt, and pepper until evenly coated. Spread them on the baking sheet and roast for 25 - 30 min until golden brown.
3. Sauté Vegetables: Heat olive oil in a pan over medium heat. Add diced onions and cook until softened, about 3-4 minutes. Add the chopped spinach and cook for another 2 minutes until wilted.
4. Whisk and Assemble Eggs: In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, sauteed spinach and onion, and feta. Pour the egg mixture into the muffin cups, filling each one about ¾ full.
6. Bake: Bake in the preheated oven for 18-20 minutes, or until the egg bites are set and lightly golden on top. Let them cool for a few minutes before removing from the pan.
7. Enjoy!
3. Chunky Monkey Smoothie
The perfect flavor combo doesn't exi- Meet your new favorite way to do breakfast: a nutrient-packed smoothie that tastes like a milkshake.
Ingredients:
• 1 frozen banana
• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• ½ cup frozen riced cauliflower
• 1 cup milk of choice
• 1 teaspoon cocoa powder
• ½ teaspoon vanilla extract (optional)
Instructions:
1. Prepare Ingredients: Make sure your banana is fully frozen and the riced cauliflower is frozen as well.
2. Blend: In a blender, combine the frozen banana, chocolate protein powder, peanut butter, frozen riced cauliflower, almond milk, cocoa powder (if using), and vanilla extract. Blend until smooth.
3. Serve: Pour the smoothie into a glass and enjoy immediately!
4. Enjoy!
4. Hard-Boiled Eggs and Avocado Toast
She's classic. She's chic. Very delicious. Very demure. You can't go wrong with avocado toast with some hard-boiled eggs.
Ingredients:
• 2 large eggs
• 1 ripe avocado
• 2 slices of whole wheat bread
• 1 teaspoon lemon juice (optional, for extra flavor)
• Salt, pepper, and everything but the bagel seasoning (EBTBS) to taste
• Red pepper flakes (optional, for a bit of spice)
• Fresh herbs like parsley or cilantro (optional, for garnish)
Instructions:
1. Boil the Eggs: Place eggs in a small pot and cover with cold water by about an inch. Bring the water to a boil over medium heat. Once it’s boiling, reduce the heat and let the eggs simmer for 10-12 minutes. Once done, drain and transfer the eggs to an ice bath to cool. Peel the eggs once they’ve cooled down.
2. Prepare the Avocado: While the eggs are cooling, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and mix in the lemon juice, salt, and pepper to taste.
3. Assemble the Toast: Toast your whole wheat bread slices to your desired crispness. Spread the mashed avocado on the toast. Slice the hard-boiled eggs and arrange them on top of the avocado toast.
4. Serve: Sprinkle a little more salt, pepper, EBTBS, and red pepper flakes (if using) over the eggs. You can also garnish with fresh herbs for an extra flavor boost.
5. Enjoy!
5. Breakfast Burrito
Whoever said burritos were ~*UnHeAlThy*~ didn't talk to a Dietitian first. This burrito is jam-packed with veggies, protein, complex carbohydrates, and heart-healthy fats that will be sure to satisfy your tastebuds and your tummy.
Ingredients:
• 1 whole wheat tortilla (8-10 inches)
• 2 large eggs
• ¼ cup onion, diced
• ¼ cup bell peppers (any color), diced
• ¼ cup mushrooms, sliced
• ¼ cup low-fat cheddar cheese, shredded
• ½ avocado, sliced
• 1 tablespoon olive oil (for sautéing)
• Salt and pepper to taste
• Salsa (optional, for serving)
• Hot sauce (optional, for serving)
Instructions:
1. Sauté the Vegetables: Heat 1 Tbsp of olive oil in a skillet over medium heat. Add diced onions, bell peppers, and mushrooms. Sauté for 4-5 minutes until the vegetables are soft and lightly browned. Season with a pinch of salt and pepper. Set aside.
2. Scramble the Eggs: In a small bowl, whisk the eggs with a little salt and pepper. Cook the eggs over medium heat, stirring occasionally until scrambled and fully cooked (about 2-3 minutes). While the eggs are cooking, heat the whole wheat tortilla on the eggs for 30 seconds to make it soft and pliable. Set aside.
3. Assemble the Burrito: Lay the warm tortilla flat and add the eggs, sautéed vegetables, shredded cheese, sliced avocado on top. Fold in the sides of the tortilla, then roll it up tightly. Slice the burrito in half if desired and serve with salsa or hot sauce on the side.
4. Enjoy!
Wrapping Up
As Dietitians we recommend eating breakfast to improve your hormone health, give you energy, prevent cravings, and super-charge your brain for all the mental or physical work you have ahead of you that day. Whether you have 5 minutes or 5 hours to figure out what the heck to have for breakfast, these 5 balanced breakfasts will set you up for an energized morning. That's because they each have complex carbs, heart-healthy fats, high quality protein, and tons of fiber to make sure you're both mentally and physically satisfied all morning long.
For even MORE guidance on building a balanced breakfast, you can purchase our newest nutrition guide: Building a Balanced Breakfast + 10 Breakfast Recipes. Or, if you need some extra help in making sustainable changes, sign up for a FREE Discovery Call with one of our Registered Dietitians to see how we can help you finally find food freedom!
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