10 Healthy Breakfast Recipes for a More Energetic Morning

1. Fruity Kefir Bowl

Newsflash: Greek yogurt isn't the only protein-packed breakfast food in the book. Its tangier (and equally nutritious) "cousin," kefir is also a winner and can readily add an exotic touch to any dish. This breakfast recipe combines the fermented milk with sweet fruits for an indulgent a.m. treat.

Ingredients:

• 2 cups kefir
• ½ cup freeze dried blueberries
• ½ cup freeze dried bananas
• 2 tbsp freeze dried strawberries (sliced)
• 2-3 tbsp granola, for topping

Directions:

1. Add the kefir and fruit to a blender and blend on medium speed until smooth.
2. Transfer to a bowl and top with granola or your favorite toppings (dark chocolate chips, bee pollen, chia seeds, etc.).

2. Mocha Strawberry Overnight Oats

Oatmeal does have a reputation for being bland and boring. But what you may don't know is that, with the right pairings, the grain can be far from snoozy. Take this breakfast recipe, for example. Boasting a handful of sweet strawberries and a wee bit of coffee and cocoa, this treat tastes literally like a dessert without weighing you down for the rest of the morning.

Ingredients:

• ½ cup rolled oats
• ⅔ cup milk
• ⅓ cup Greek yogurt or kefir
• 1 tbsp unsweetened cocoa powder
• ½ tbsp espresso powder
• 3 tbsp freeze dried strawberries (sliced)
• ½ – 1 tbsp maple syrup (depending on how sweet is your tooth)

Directions:

1. Mix all the ingredients in a bowl and cover with a lid. Refrigerate overnight and enjoy first thing in the morning.

3. Carrot Cake Porridge

If eating porridge conjures up images of you digging into a pile of mush as a child, your adult self is in for a treat. This grown-up version of the classic calls for spices, maple syrup, and carrot, which (when combined) cater to your sweet tooth without resorting to artificial flavorings.

Ingredients:

• ½ cup rolled oats
• ½ cup dried carrots (shoestring)
• ⅔ cup milk
• ½ cup water
• 2 tsp ground flaxseed
• 1 tbsp maple syrup
• ½ tsp vanilla extract
• ½ tsp ground cinnamon
• ¼ tsp nutmeg

Directions:

1. Add all the ingredients to a small saucepan and bring the mixture to a boil over medium heat.
2. Once it starts bubbling, reduce the heat to low and cook for 9-10 minutes or until most of the liquid has evaporated and the porridge has thickened. Serve immediately.

4. Pineapple Quinoa Pancakes

Pineapple and quinoa may sound like an unlikely duo. But, these two have a unique way of complementing one another – and this breakfast recipe proves just that. Fluffy, sweet, and with the right amount of crunch, these pancakes are perfect for those mornings when you have a little extra time to spend in the kitchen. Trust us; they won't disappoint!

Ingredients:

• 3 cups cooked quinoa
• 1 cup whole-wheat flour
• 4 tsp baking powder
• 1 ⅓ cup milk
• 2 egg whites
• 1 tbsp maple syrup
• ½ tsp vanilla extract
• ⅓ cup freeze dried pineapples
• ½ tsp cinnamon

Directions:

1. In a bowl, whisk together the flour, baking powder, sugar, and cinnamon.
2. In another bowl, combine the milk, egg whites, maple syrup, pineapples, and vanilla extract. Set aside for about 10 minutes.
3. Pour the wet ingredients into the dry and stir well to combine.
4. Stir in the quinoa gently, cover the batter, and refrigerate for 30 minutes.
5. Once it's time to cook, spray a shallow pan with cooking spray and scoop ¼ cup of the batter into it. Cook until the pancake bubbles (2-3 minutes). Then, flip it, cook on the other side until it browns, and repeat until you are out of batter. Top with your favorite fruits before serving.

5. Triple-Berry Breakfast Smoothie

If you're not much of a breakfast person, mainly because of the time it takes to prep a dish, then this recipe is for you. Packed with all the nutrients you need to jumpstart your day (fiber, protein, etc.), this smoothie is also delicious and a cinch to make. Plus, who can say no to a pretty-in-pink drink?

Ingredients:

• ¼ cup freeze dried blackberries
• ⅔ cup freeze dried blueberries
• ¼ cup freeze dried raspberries
• ½ cup Greek yogurt or cottage cheese
• 1 cup water
• 1 tsp maple syrup (optional)

Directions:

1. Add the berries to a bowl along with one cup of warm water and soak for 15 minutes.
2. Transfer to a blender and add the Greek yogurt, water, and maple syrup (if using).
3. Blend until smooth. For a thinner consistency, add more water, one tablespoon at a time.

6. Lemon Blueberry Energy Balls

When you're short on time but not willing to compromise on flavor, these filling bites are the way to go. Made with a flavorful combo of blueberries, lemon, and honey, they'll fuel you for any a.m. challenge, from a work marathon or an actual morning jog.

Ingredients:

• 1 cup cashews
• 1 ¼ cup steel-cut oats
• ¼ cup honey
• ½ cup freeze dried blueberries
• Zest & juice of 1 lemon

Directions:

1. Add cashews, honey, lemon zest, and juice to a food processor and blend until smooth.
2. Add ¾ cup of oats and blend once again until smooth.
3. Transfer the mixture to a bowl and stir in the remaining oats and blueberries. Mix until combined.
4. Form bite-sized balls with the "dough" and place them in a container. Store in the fridge for up to two weeks (if you don't devour them by then).

7. Grab-and-Go Breakfast Wraps

You can fold almost anything in a tortilla and make it tote-able (and this recipe is no exception). Packed with healthy fats (peanut butter), much-needed fiber (banana), and energy-boosting carbs (tortilla), this treat is perfect for nourishing your body before a long day at work.

Ingredients:

• 2 whole-wheat tortillas
• 1 tbsp peanut butter
• ½ cup freeze dried bananas
• ¼ cup granola
• 2 tbsp chocolate chips
• 2 tbsp almonds, chopped (optional)

Directions:

1. Heat the tortillas and peanut butter in the microwave for 15-20 seconds.
2. Slather each tortilla with one tablespoon of peanut butter and top with ¼ cup banana, two tablespoons granola, one tablespoon chocolate chips, and one tablespoon almonds (if using) each.
3. Fold up the bottom edge, roll the wraps all the way, roll tightly with aluminum foil, and freeze (if you're not going to consume them right away).

8. Mediterranean-Inspired Bagel

If savory breakfast is more of your thing, this recipe is definitely worth your attention. Ready in under 5 minutes, the handheld is perfect for the time-starved, and its tapenade-like spread will take your taste buds on a Mediterranean cruise.

Ingredients:

• 2 bagels
• 4 tbsp green olives, pitted
• 2 tbsp black olives, pitted
• 1 tbsp dried tomato flakes
• 1 tbsp capers (optional)
• 2 tbsp olive oil
• 1 ½ tbsp lemon juice
• A pinch of oregano

Directions:

1. Halve and toast the bagels in the microwave for 30 seconds.
2. Rinse the olives and add all the ingredients (except for the bagels) to a food processor and blend until you form a coarse paste.
3. Slather the paste onto the bagels and serve immediately.

9. Mason Jar Scramble

Touché: Prepping breakfast in advance seems counter-intuitive, but more often than not, it pays off to have your breakfast ready to go. If you want to give meal-prep a try, this easy recipe should be on your list. At just six ingredients, it takes little effort to put together and tastes phenomenal.

Ingredients:

• 1 cup freeze-dried sweet potatoes
• 1 cup TVP chicken bits
• 5 eggs, beaten
• ¼ cup dried leeks
• ½ cup diced zucchini
• 2 tbsp olive oil
• A pinch of cardamom
• Salt, to taste

Directions:

1. Preheat the oven to 350°F and line a small baking sheet with parchment paper. Set aside.

2. Add the leeks, zucchini, chicken bites, and sweet potatoes to a bowl along with 3 cups of warm water and soak for 15 minutes. Squeeze away excess liquid.

3. Transfer them to the baking sheet and toss with olive oil, salt, and cardamom. Roast for 20-25 minutes or until the potatoes are fork-tender.

4. Add two tablespoons of the potato-chicken mixture to 6 mason jars, flattening the mash so that it's even. Pour ¼ cup of the beaten eggs in each and add another spoonful of the mixture on top of that.

5. Bake in the oven for 25 minutes or until the egg is cooked.

6. Let cool and store in the fridge for up to 2 days. Remember to microwave each jar before consumption.

10. No-Bake Sweet Potato Chocolate Chip Cookies

We get it: You believe cookies should be reserved for dessert (or at least snack time). But, with the right ingredients, any cookie can turn into the perfect breakfast treat – and this recipe is the living proof. Made with good-for-you ingredients and zero sugar, these cookies will give you a healthy dose of nutrients to start your day off right.

Ingredients:

• ⅓ cup freeze dried sweet potatoes
• 1 cup dates, pitted
• ⅓ cup almond butter
• ½ cup coconut flour
• 1 tsp vanilla extract
• ¼ tsp ground cinnamon
• ⅓ cup dark chocolate chips

Directions:

1. Add the sweet potatoes to a small pan along with one cup of warm water and soak for 15 minutes. Once hydrated, bring the water to a boil and cook for 10 minutes until the potatoes are cooked through. Strain and set aside.
2. Add the dates to a food processor and pulse until you form a thick paste.
3. Then, add the potato, almond butter, vanilla, and cinnamon and pulse again until everything is combined.
4. Add the flour one tablespoon at a time until you form a thick dough. Chill the dough in the freezer for about 20 minutes.
5. Remove from the freezer, stir in the chocolate chips, shape into bite-sized balls, and enjoy.

Which are your go-to breakfast recipes? Please share them in the comment section down below!

References:

1. https://honestlyyum.com/17291/kefir-bowl/
2. https://wholefully.com/mocha-overnight-oats/
3. https://nourisheveryday.com/healthy-carrot-cake-oat-porridge/
4. https://aducksoven.com/recipes/quinoa-pancakes-with-strawberries-and-pineapple/
5. https://beamingbaker.com/triple-berry-smoothie-5-ingredient-paleo-vegan-gluten-free-dairy-free/
6. https://www.thereciperebel.com/lemon-blueberry-energy-bites/
7. https://www.cottercrunch.com/grab-and-go-gluten-free-breakfast-wraps/
8. https://www.savorytooth.com/sun-dried-tomato-tapenade-bagels/
9. https://physicalkitchness.com/mason-jar-sweet-potato-ground-turkey-scramble/
10. https://www.paleorunningmomma.com/sweet-potato-no-bake-chocolate-chip-cookies/

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