Breakfast should be healthy, convenient and refreshing. Start the day with fresh, crisp fruits and hearty veggies with these great grab-and-go breakfast options:
1. BLUEBERRY ALMOND OATMEAL PARFAIT | THE WHEATLESS KITCHEN
Add a playful twist on classic oatmeal, this dish has layers of oatmeal and yogurt, studded with crunchy almonds and fresh blueberries. It’s high in fiber and gluten free — and you can make it your own by adding your favorite fruit and nuts. Recipe makes 2 servings at 1 parfait each.
Nutrition (per serving): Calories: 296; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g ; Cholesterol: 6mg; Sodium: 69mg; Total Carbohydrates: 44g; Dietary Fiber: 6g; Sugars: 20g; Protein: 11g
2. AVOCADO SPREAD SANDWICHES WITH SPROUTS | FOOD FAITH FITNESS
Creamy avocado, spicy sprouts, fresh tomatoes and crunchy cucumber slices are sandwiched between two slices of bread to make a healthy, meatless, 5-minute breakfast for less than 250 calories. For an even quicker prep, use store-bought guacamole for the avocado spread. Recipe makes 2 servings at 1 sandwich each.
Nutrition (per serving): Calories: 231; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 326mg; Carbohydrate: 34g; Dietary Fiber: 5g; Sugar: 8g; Protein: 5g
3. CINNAMON QUINOA BREAKFAST BOWL | LOVE & LEMONS
A gluten-free alternative to oatmeal, this cinnamon-infused quinoa takes just 25 minutes to cook. Add seasonal fruit or crunchy toppings such as toasted coconut and almonds for added texture and flavor. Tip: Cook the quinoa ahead of time and store in the fridge for up to 5 days. Recipe makes 2 servings at 3/4 cup quinoa each.
Nutrition (per serving without toppings): Calories: 172; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 0g; Protein: 7g
4. MAKE-AHEAD MINI FRITTATAS | CLEAN EATING
Bake a batch of these Italian-style frittatas using a muffin pan the night before. Flavorful and high in protein, these mini frittatas are packed with tomatoes, lean chicken sausage, mozzarella and fresh basil. Recipe makes 6 servings at 2 frittatas each.
Nutrition (per serving): Calories: 291; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 297mg; Sodium:489 mg; Carbohydrate: 15.5g; Dietary Fiber: 2g; Sugar: 4g; Protein: 21g
5. BAKED BERRY OATMEAL CUPS | MYFITNESSPAL’S RECIPES
When it comes to the most important meal of the day, convenience is king. These portable oatmeal cups are versatile and perfect for on-the-go munching. Pair with fresh fruit, Greek yogurt and a sprinkle of nuts for a complete breakfast. Recipe makes 6 servings at 1 muffin-size cup, 1/4 cup plain Greek yogurt and 1/4 cup fresh berries each.
Nutrition (per serving): Calories: 139; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 226; Sodium: 226mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 5g; Protein: 10g
6. COCONUT LIME RASPBERRY CHIA PUDDING | SKINNYTASTE
Kick chia seed pudding up a notch with the addition of lime zest and creamy coconut milk. This pudding is sweetened with stevia, but you can substitute honey if desired. Prepare this pudding the night before so you can lap it up the next morning. Recipe makes 2 servings at 1 cup each.
Nutrition (per serving): Calories: 160; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 18g; Dietary Fiber: 11g; Sugars: 6g; Protein: 4g
7. LEMON-POPPY SEED MUFFINS | AMY’S HEALTHY BAKING
Store-bought muffins are usually laden with excess sugar and fat — not to mention calories. Stay on track with your clean-eating goals with these healthy homemade lemon-poppy seed muffins. Tender and moist with a bright pop of citrus, these muffins are made with wholesome ingredients like whole-wheat flour and Greek yogurt. Recipe makes 12 servings at 1 muffin each.
Nutrition (per serving): Calories: 119; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 76mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 4g; Protein: 5g
8. SPIRALIZED SQUASH FRITTATA | COOKING LIGHT
Spiralizing is an entertaining way to get fresh vegetables into your diet. This spiralized squash frittata’s main ingredients are vitamin C-rich zucchini and protein-packed eggs. If you don’t have zucchini on hand, substitute carrots, parsnips or bell peppers. Recipe makes 4 servings at 1/4 frittata each.
Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 349mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g