7 Alternative Breakfast Ideas
Breakfast for me used to be toasted wholegrain bread with a banana and a cup of tea. A pretty carb heavy meal, actually.
But, that’s changed quite a lot down through the years.
I seem to go through phases of eating the same breakfast for a long time.
It was oatmeal for a while, but right now I’m enjoying eggs most mornings.
I find the higher protein content is much more satisfying, than simply eating bread or cereal on its own. I could go right through to lunch, if I needed to, without eating anything else, and feel okay with that.
7 Quick Healthy Breakfast Ideas
lusi
Let’s take a look at some of my top breakfast foods, that will help keep your hunger at bay.
1. Eggs
Eggs are so easy, quick, and versatile.
And, I love that they are so nutritious. One egg will give you protein, vitamin D, riboflavin, vitamin B12, biotin and iodine. They are also a source of vitamin A, folate, choline, phosphorus and selenium.
The fact that eggs are high in vitamin D is particularly noteworthy, because few foods in our diet are rich in vitamin D. Here in the UK, the average vitamin D intakes are around half the recommended levels, so adding an egg to your daily diet is a good idea.
My favorite way to have eggs is simply boiled, but you could have yours scrambled, poached, in an omelette, or even added raw to a breakfast smoothie.
Here is a nice recipe for zucchini frittata.
Ingredients
1 zucchini
1 onion
1 egg
Salt and pepper to taste
1 1/2 tbsp rice bran oil
Method
- Grate the zucchini into a small bowl, and finely chop the onion. Mix both together.
- Add the egg to the bowl, and mix thoroughly, with some salt and pepper.
- Spoon three mounds of the mixture into a warm pan with a little oil. Then, fry until lightly browned, pressing down to flatten. Flip and repeat.
Makes 3 frittatas.
2. Cottage Cheese
Cottage cheese is pretty underrated.
It makes a really good breakfast option. Just add a little fresh fruit on top, and you’ve got a substantial breakfast ready in no time, that is packed with protein and low in fat.
My favorite cottage cheese combos include pineapple, peach or strawberries. But, you could also try going savory, by adding some chopped tomatoes, cucumbers, green peppers, and cracked black pepper.
Cottage cheese can also be added to eggs when scrambling, although I haven’t tried this option.
3. Nuts and Seeds
Nuts and seeds make one of the best grab-and-go breakfasts.
If you wake up late, and have no time for breakfast, it’s so easy to grab a handful of nuts and be on your way.
You could also sprinkle chopped nuts or flaxseeds, for example, on top of natural yogurt, oatmeal, or try blending them into a green smoothie.
4. Oatmeal
Oatmeal is a really good breakfast option, but do check the food label to find out if there are any other ingredients added.
If you tend to go for individual packets, they can sometimes have sugar added. I recommend skipping those, and going for plain rolled or steel cut oats.
If you need some extra sweetness, add grated fruit, or a small amount of dried fruit. You could also add some chopped nuts, to help you feel satisfied for longer.
Other options include quinoa, millet and oat bran.
My mother-in-law recently told me about the Dukan oat bran galette (pancake).
I’m not a huge fan of the Dukan diet, however, I did like the look of the recipe, and thought it could be a very good option for breakfast, or snacks.
Ingredients
1 1/2 tbsp oat bran
1 1/2 tbsp natural yogurt
1 egg
1/2 tsp cinnamon
Method
- Put oat bran in a bowl, add yogurt (or non-fat fromage frais/ quark) and one egg.
- Mix all the ingredients thoroughly and pour on to a non stick pan that has been greased beforehand with a few drops of oil then wiped with kitchen paper.
- Cook for 2-3 minutes each side.
Servings: 1
Serve the galette with an extra dollop of yogurt, and a little sprinkling of cinnamon.
5. Fish
You may think eating fish at breakfast is unusual, but it is a wonderfully healthy option, and a great way to add more fish to your diet.
Fish is actually a very popular choice in many countries at breakfast time, for example in Japan. Even here in the UK, Kippers are a favorite amongst the older generation.
Try serving your favorite fish along with some cooked mushrooms and tomatoes for an alternative breakfast option.
6. Greek Yogurt
As I discussed in a recent blog post, Greek yogurt has a higher protein content, which means it’s a good option for breakfast (or snacks), to keep hunger at bay.
Try adding some fresh fruit, chopped nuts or seeds, and a dash of cinnamon.
7. Nut Butter
Just like nuts and seeds, nut butter is a perfect breakfast addition, to give you a quick protein boost in the mornings.
Just go for a natural nut butter, if possible, to keep the sugar under control. There are lots of different nut butters to try, but my favorites are almond and peanut butter.
Try adding nut butter to a breakfast smoothie, mixing it into your oatmeal, or serving it with apple slices.
Remember, breakfast doesn’t have to be heavy on bread, cereals and fruit juice. There are so many options out there.
If you’re stuck for ideas, take a look at what other countries eat first thing. Here’s an interesting article on different breakfast options around the world… it’s totally fascinating.
What’s your favorite quick healthy breakfast?
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18 Comments
katie @KatieDid
09.08.2011
great choices! I think people get stuck in breakfast ruts a lot or don’t have time to be creative. I never rule out leftovers or ‘dinnery’ foods either like rice and beans. Just as stabilizing in the morning as any other time!
Melanie
09.14.2011
That’s a great idea, Katie. So many people wouldn’t think of eating anything but carb-based breakfasts.
Ruth
09.20.2011
Yes Katie, I have just come back from Korea and discovered that they eat what we would call “dinnerish” food for breakfast!!
Cathy in NZ
09.09.2011
I’ve gone back to mini meals through the day until the evening when I eat almost a regular sized dinner to get through to the next morning.
So I actually start with 2 breakfasts – around 8am (maybe before) I eat about the equivalent of 2 handfuls of raw fruit and a cup of 1/2 milk 1/2 water hot chocolate. Then around 10am I eat the next part which is usually a toasted sandwich which will include: spread, peanut butter, cheese, raw onion and a handful of spinach leaves. If I drop any of the leaves on the way through to toaster they get eaten as well…so often that will account to 2 handfuls. Now I have a cup of green tea as well…
Around 12 – 1pm I have a light lunch – that will depend where I am what that it…
and soooooooooo on….adding things that I believe are right for as I go on with the day…fuel intake
Melanie
09.14.2011
Sounds great, Cathy. Hope that green tea is growing on you, lol
Taleen
09.10.2011
LOVE the sound of the zucchini in an omelette!!!
Melanie
09.14.2011
Zucchini rocks
Ruth
09.20.2011
I had the zucchini friatta on the Emerates flight from Korea!! Loved it!!
Irene @ H.E.S.H.
09.26.2011
Great tips! This is wonderful way of starting my day. Healthy!
Melanie
10.11.2011
Thanks Irene.
gwenda
10.18.2011
one i`ve been trying lately is
goats milk yogurt ( or any low fat)
some cashew nuts (for magnesium as yogurt is calcium)
some organic dried fruit (gojis, sutanas,raisins)
some chia seeds
pinch of cinnamon
keeps me going for ages in a vey physical job
Melanie
10.20.2011
Sounds wonderful Gwenda. I haven’t tried goats milk yogurt, is that just purchased at your local supermarket?
LIn
10.20.2011
Nice breakfast is bannana sliced thinly with a few spoonfuls of yogurt sprikled with flaxseed UMum
Melanie
10.28.2011
I like it Lin
mia
12.28.2011
Omg! Thank you soo much!!!! I’m always eating like an egg in the morning n like I wasthinking to my self is an egg that goodin the morning?? After reading this I made sure that it is!!!! And your omlet sounds delicouse!
Melanie
01.10.2012
I’m so glad you found this article, Mia
Maddy
01.22.2012
I’m obsessed with oats! i have it every morning before school with a tbsp of honey ! so yummy but on the holidays I’ve been having a small tin of baked beans mixed with 1 egg and it tastes really good haha i think i may be having a bit too much of it though and is it bad to have an egg everyday is that intaking too much egg? should i cut that down?
Melanie
01.31.2012
Hi Maddy, Eggs are a wonderful choice for breakfast. I actually just wrote about this subject. You can find it here.
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