15 Healthiest Breakfast Ideas
15 Healthiest Breakfast Ideas
They say that breakfast is the most important meal of the day, and research shows that this is true. Skipping breakfast contributes to fatigue during the day and increases the odds of overeating later in the day. Eating unhealthy foods, though, can lead to other health problems. Loading up on sugary breakfast foods contributes to wild blood sugar swings, fatigue and over-eating. The solution is to eat a truly healthy breakfast. Here are the 15 healthiest, budget friendly breakfast options we could identify.
Oatmeal has plenty going for it. Pure oats are gluten-free, though they can pick up traces from processing. Oats are a good source of fiber, making them filling and satisfying. The omega 3 fatty acids and potassium in it makes this a heart healthy breakfast; it is proven to lower LDL cholesterol.
You can add water, almond milk, oat milk or milk to the oats when you cook it. You can also add any fruit of your choice to make it sweetness. Blueberries, blackberries, bananas and strawberries are some of the most popular choices. You can buy a large can of oatmeal for several dollars, resulting in the oats themselves costing around a quarter a cup. And you can capitalize on a modern trend with this heart healthy breakfast by soaking the oats in the fridge with the low sugar fruit juice or milk before you eat it the next day. This is also known as overnight oats.
Eggs have gotten a bad rap over the years. However, they are a source of healthy fats like omega-3 fats. They are also one of the cheapest sources of protein available. Eggs are a more ethical source of protein than other options, explaining why many vegetarians are willing to have them. The relatively high fat and protein dish is filling and an excellent choice for diabetics. You can amplify the benefits by mixing spinach, peppers, mushrooms and other healthy foods into an omelet.
3. Greek Yogurt with Fruit
Skip the yogurt parfaits that are high in sugar. Go for the Greek yogurt instead. It generally has less sugar than other forms of yogurt. It is high in satisfying protein and fat, plus it delivers the calcium most of us aren’t getting enough of. Add nuts, granola or fruit to give it a savory flavor and richer texture.
4. Make Your Own Fruit Buffet
The ideal breakfast contains a mix of fruits or vegetables, protein, and fats. You can get the last two from a serving of yogurt or the vegetarian equivalent. What do you do to fill it out? Mix up the fruit into your own fruit salad. Leftover blueberries, strawberries, pineapple and other fruit can be mixed into a low-calorie fruit compote, ideally chilled, before topping it with yogurt. Or dip it in yogurt or peanut butter as if it were chocolate.
5. The Berry-Yogurt Parfait
This is a healthy update of the high calorie yogurt parfait. Use low sugar yogurt or the dairy-free equivalent. This will be used to separate layers of the fruit of your choice. Blueberries, black berries and strawberries are the most popular options. You can use fresh fruit or frozen fruit you let thaw in the fridge. In the latter case, the juices will naturally flavor the yogurt. You can use leftover fruit from other recipes such as peaches and apples left over from making pie. This is one of the simplest solutions for those who want to enjoy clean eating.
6. Oat Muffins
This is a heart healthy breakfast that can fit any budget. It is also a great substitute for the high sugar baked goods that dominate the market. Make muffins out of oats or oat flour instead of refined wheat flour. Add bananas or raisins to improve the nutritional content.
7. Power Pancakes
Power pancakes are pancakes made from whole grains. The whole grains are good for your heart. Just make sure you don’t drown them in sugary syrup. Top with the fruit of your choice. These pancakes may sell for a modest fortune in the freezer section, but you can make your own from whole grain flour and other ingredients you can buy at a reasonable price.
8. Sugar Free Granola
What can you do if your default breakfast choice has been cereal bars that have as much sugar as a candy bar? You can make your own granola instead. Look for sugar free granola recipes that mix oats, fruit and sometimes nuts. The oats are good for your heart in and of themselves. You can pick recipes and secondary ingredients that won’t trigger food allergies. You can eat it in a bowl like muesli, add milk to create healthy cereal or add it to yogurt. This budget friendly breakfast can also be snacked on throughout the day.
9. Breakfast Cookies
Breakfast cookies are a healthy alternative to cereal bars, when you find a healthy recipe. Look for versions that mix fruits, nuts and whole grains. You could even use dried fruit or canned fruit. These cookies often stay good for weeks. Not only are you making the healthy choice, but you’re saving money over the store bought equivalent.
10. Cheese, Eggs and Veggies
Sometimes you just don’t feel like making a fancy breakfast. You can mix scrambled eggs or diced hardboiled eggs with shredded cheese and leftover veggies to create a filling, affordable breakfast. The only thing you have to cook is the eggs. We say this is a budget friendly breakfast because you can incorporate leftovers into it, whether it is leftover stirfry from dinner or salad from yesterday.
11. Almond and Oat Flour Pancakes
Almond flour can be expensive, but you can mix it with oat flour. Now you’re getting a hefty dose of omega-3 fatty acid, fiber and protein in one flour substitute. More importantly, you can cook with it like conventional refined flour. Make pancakes or crepes. Serve with the fruit or sauce of your choice.
12. Healthy Smoothies
The worst smoothies have as much sugar as a milk shake. That’s in part because they are based on milk with added sugar. The best smoothies are nearly the opposite. Green smoothies get points for nutritional value, whether they are based on spinach or another leafy vegetable. You add oranges, apples and other diced fruit for flavor and vitamins. You can save money on the ingredients by using frozen fruit over fresh. You could even use canned fruit if it is canned in water instead of sugary syrup. You can add almond milk, soy milk or low fat milk if you want more volume than fruit juice mixed with veggies.
13. Homemade Breakfast Sandwiches
We often eat unhealthy foods because they’re familiar, and the alternatives seem too expensive. The classic breakfast sandwich falls into this category. Instead of going through the drive through or spending six dollars on four breakfast sandwiches, stock up on the following: whole grain English muffins, Canadian bacon, the cheese of your choice. You could add pre-cooked sausage or the veggie alternative to this list if desired. The next time you want breakfast, make your own breakfast sandwich. It costs a lot less than the drive-through, and it will have fewer calories, too. It is always the healthy choice, because you aren’t going to cook it in butter or grease.
14. Healthy Avocado Toast
Avocado toast has been roasted as today’s latte factor. However, the fact remains that avocado is a source of heart-healthy fats. Start with whole grain bread. Toast it. Layer with avocado slices or spreading with crushed avocado. You can maximize the protein levels by topping it with a poached egg.
15. Whole Grain Toast Plus Toppings
Whole grain bread is heart healthy, but it isn’t breakfast on its own. One solution is to add filling protein by layering it with peanut butter. You could even add some banana slices for sweetness. Another option is creating a whole grain grilled cheese sandwich and eating that for breakfast. Alternatively, you can leave the bread flat and add cheese and tomatoes.