Ethan Brooks
Breakfast is often referred to as the most important meal of the day, and it's easy to fill up on nutritious foods in the morning. Eating foods high in protein, fibre, or both can leave you feeling full for longer, reducing the likelihood of snacking on less nutritious foods. Good choices for a filling breakfast include eggs, whole fruits, whole grain toast, nuts, and smoothies. For those with a sweet tooth, pancakes, waffles, breakfast cookies, and muffins are tasty options. If you prefer savoury, a breakfast burrito, frittata, or omelette might be more your style. For those who don't have time for breakfast, overnight oats or a smoothie can be a quick, filling, and nutritious option to grab on the go.
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What You'll Learn
Oats and oatmeal
Oats are a nutritious, inexpensive, and versatile breakfast option. They are a great way to incorporate whole grains into your diet and can be prepared in many different ways.
There are several types of oats available, each with a different level of processing and cooking time. Steel-cut oats, also called Irish oatmeal, are the least processed type and contain the highest amount of fibre. They take the longest to cook and can be prepared in a slow cooker or on a stovetop. Rolled oats are rolled flat, making them easier to cook, but they have slightly less fibre. Quick oats are rolled thinner and cut into small pieces, so they cook faster, and instant oats are the most processed and quickest to prepare.
Overnight oats are a popular option for a quick and easy breakfast. They are made by soaking raw oats in milk or water, which softens them so they can be eaten without cooking. You can add various ingredients to enhance the flavour and texture, such as Greek yoghurt, chia seeds, vanilla extract, and sweetener.
If you prefer warm oatmeal, you can prepare it on the stovetop or in the microwave. Simply bring water or milk to a boil, add a pinch of salt, cinnamon, and vanilla (if desired), then stir in the oats and reduce the heat to a low simmer for about 5-7 minutes, stirring occasionally. You can also add toppings like nut butter, fresh fruit, or a sprinkle of brown sugar.
Oats are a healthy breakfast option as they are high in soluble fibre, which can aid digestion, keep you feeling full, and help with weight loss. They also contain beta-glucan, which lowers blood glucose and cholesterol levels, reducing the risk of heart disease and diabetes.
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Eggs
Scrambled Eggs
Scrambled eggs are a classic breakfast dish that can be prepared in a variety of ways. For soft and creamy scrambled eggs, start with a cold pan and use a spatula to form large, soft curds. Add milk or water to the eggs before whisking to create a soft and creamy texture. Season with salt, pepper, and fresh herbs like dill or chives. You can also load them up with ingredients like bacon, cheese, vegetables, or sour cream for a heartier meal.
Fried Eggs
Fried eggs are another simple yet delicious option. Top a slice of crispy sourdough with creamy ricotta, roasted asparagus, and a fried egg for a tasty breakfast. You can also add a fried egg to sandwiches, salads, or flatbreads for a boost of protein.
Poached Eggs
Poached eggs have a reputation for being tricky, but with the right technique, anyone can master them. Start with fresh eggs and carefully lower them into water heated just below a simmer. Poached eggs are a great way to add protein to salads, grain bowls, or avocado toast.
Omelettes
Omelettes are a versatile option that can be filled with a variety of ingredients. Try a Feta and Pea Tendril Omelette with pea tendrils, peas, creamy avocado, and feta cheese. Or, for a heartier option, go for a thick and hearty American diner-style omelette filled with diced ham and grated cheddar or asparagus, Gruyère, and bacon.
Hard-Boiled Eggs
Hard-boiled eggs are a great option for breakfast on the go. Enjoy them as-is or add them to sandwiches, salads, or bowls.
Breakfast Casseroles and Egg Muffins
For a more substantial breakfast, try a breakfast casserole or egg muffins. These dishes can be made ahead of time and are perfect for feeding a crowd.
With their versatility and nutritional value, eggs are a great way to fill up on breakfast and fuel your day.
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Fruit and vegetables
Smoothies and Juices
Smoothies are a great way to get your fill of fruits and vegetables in the morning. You can blend water, dairy milk, or non-dairy milk with fruits and vegetables of your choice. Bananas, frozen berries, nuts, and other fruits or vegetables can be blended for a tasty breakfast smoothie. You can also add protein powder to increase the protein content and make it a filling protein shake. Alternatively, you can make your own juice by blending low-sodium tomato juice or other vegetables of your choice. Commercially prepared juices often have added sugar, so making your own juice or smoothie ensures you get all the nutrients without the extra sugar.
Whole Fruits
Whole fruits are a convenient and light breakfast option. Keep a bowl of whole fruits on your counter or cut-up fruits in your refrigerator for a quick snack. Apples, bananas, and plums are easy to grab and eat on the go. You can also pair whole fruits with high-protein foods like eggs, Greek yoghurt, or cottage cheese for a more filling breakfast.
Oatmeal and Yogurt
Oats are a great source of fibre and can be topped with fresh fruit, dried fruit, yogurt, nuts, or seeds for added flavour and nutrition. You can also add mashed avocado instead of butter or make overnight oats for a quick breakfast option. Similarly, yogurt can be paired with fruits or granola for a filling breakfast.
Omelettes and Scrambles
Omelettes and scrambles are a delicious way to incorporate vegetables into your breakfast. You can add vegetables like onions, peppers, spinach, mushrooms, zucchini, broccoli, or carrots to your eggs. If you're short on time, a baby spinach omelette can be made in just 15 minutes. You can also make a frittata or quiche at the beginning of the week and enjoy it throughout the week.
Breakfast Bowls and Burritos
Breakfast bowls and burritos offer endless combinations of fruits, vegetables, grains, and proteins. You can top rice or farro with a soft-boiled egg and vegetables or go for a sweet option with quinoa, almond milk, cinnamon, and fresh fruit. Breakfast burritos can include solid servings of vegetables like tomatoes, avocados, and bell peppers.
Toast and Muffins
Whole grain toast or English muffins can be topped with creamy spreads like avocado, hummus, ricotta, or nut butter, along with roasted or raw vegetables and fruits. You can also add sliced tomato and avocado to an egg sandwich or make breakfast muffins filled with eggs and veggies.
By incorporating these fruit and vegetable options into your breakfast routine, you can create a nutritious and filling start to your day.
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Healthy fats
Monounsaturated Fats
Monounsaturated fats are a type of healthy fat that helps the body use stored energy more effectively. They also help to reduce inflammation and LDL cholesterol levels. Examples of foods containing monounsaturated fats include avocados, olive oil, and nuts such as almonds, cashews, and peanuts.
Polyunsaturated Fats
Polyunsaturated fats are another type of healthy fat that supports the body in reducing inflammation and LDL cholesterol levels. They are also a good source of vitamin E, a powerful antioxidant. Examples of foods containing polyunsaturated fats include fatty fish like salmon and mackerel, as well as plant-based sources like walnuts, sunflower seeds, and soybean oil.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for maintaining a healthy body. They include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). As the body cannot produce omega-3s, they must be obtained from dietary sources. Foods rich in omega-3s include fatty fish, walnuts, chia seeds, and flaxseeds.
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- Greek yogurt with granola, fresh fruit, and a drizzle of honey
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- Hummus with pita, veggies, and a sunny-side-up egg
- Cottage cheese bowl with fruit, avocado, wheat germ, honey, and cinnamon
- Coconut oil-infused overnight oats with sriracha, veggies, and a fried egg
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Whole grains
Oats and Oatmeal
Oats are a well-known and popular breakfast option. They can be prepared as oatmeal or porridge, and topped with fruits such as berries, and a drizzle of honey. For a creamier texture, add some milk or yogurt. If you're in a hurry, overnight oats are a convenient option that can be prepared in advance.
Quinoa
Quinoa is another nutritious whole grain that can be used in a variety of breakfast dishes. It is high in magnesium, phosphorus, manganese, and folic acid. You can cook it with sweet potatoes, kale, and pesto for a savoury meal, or reheat leftovers with butter, raisins, and maple syrup for a sweeter option. Quinoa can also be added to pancakes, omelettes, or even a warm bowl of mixed grains with nuts and berries.
Barley
Barley is a fibre-rich whole grain that can be served in a variety of ways. It is commonly used in soups, salads, and grain bowls, but can also be cooked into a sweet or savoury porridge. Chef David Chang, for example, created a dish with barley simmered in apple cider and chicken stock. Barley can also be cooked in advance and reheated for a quick and convenient breakfast option.
Amaranth
Amaranth is a gluten-free whole grain with a high protein content. It is a good source of magnesium, manganese, and phosphorus. Amaranth can be cooked into a porridge with milk, similar to oatmeal, and infused with flavours such as almond. It can also be used in pancakes, crepes, and Japanese soba noodles.
Other Whole Grains
There are numerous other whole grains that can be incorporated into your breakfast routine. These include wheat berries, farro, millet, cornmeal, and rye. You can experiment with different grains and prepare them according to your taste preferences. Try mixing and matching various toppings, spices, and types of milk to create a diverse range of flavours and textures.
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Frequently asked questions
If you're looking for a quick breakfast, try making a smoothie, which can be made the night before and is a great way to get a serving of fruits and vegetables. You can also try making overnight oats, which can be topped with fruit or jam.
Foods that are high in protein and fibre will keep you full for longer. Try eating eggs, whole grain toast, oatmeal, chia seeds, or Greek yoghurt for a filling breakfast.
If you're craving something sweet, try making a parfait with berries, nuts, and seeds. You could also make banana bread breakfast cookies, or a strawberry-thyme millet bowl.
For a savoury breakfast, try making a frittata with vegetables and eggs, or an omelette. You could also try making breakfast burritos with tofu, or sausage and bacon.
For vegetarians, try making avocado toast, or a spinach-avocado smoothie. You could also make banana-cashew baked oatmeal, or cinnamon roll overnight oats.
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