You may have grown up hearing that "breakfast is the most important meal of the day." The reality is more nuanced, but a nutrient-dense breakfast can be a great way to start giving your body what it needs to function at its best.
Many people struggle to make a healthy breakfast part of their day because mornings are so busy. They might eat a quick bowl of cereal or grab a protein bar on the way out of the door, if they eat breakfast at all.
Planning is crucial if you want a solid breakfast on a busy morning. It doesn't have to take much time; a little investment goes a long way. Some people make a week's worth of breakfast over the weekend; others prefer simple recipes or prepare the ingredients the night before. The key is finding strategies that consistently work for you.
Let’s look at some practical breakfast options that might help you on those busy mornings.
What to Eat
When you eat a big breakfast, many people find it is best to focus on protein and fat. An ideal breakfast typically has about 25-30 grams of protein (about the size of the palm of your hand) and one serving of fat (about the size of your thumb). If you want carbs, berries and non-starchy vegetables are great options.
Eating too many carbs (and sugar) causes our blood sugar and insulin to spike sharply, followed by a sharp drop a few hours later. The brain interprets this as danger - the body is flooded with cortisol, the amygdala is triggered, you move out of the thinking part of your brain (prefrontal cortex), and experience cravings that are hard to resist.
1. Breakfast Cups
Ham and Egg Breakfast Cups are a favorite, simple, delicious breakfast idea you can make ahead of time. Once you are familiar with this recipe, you can play with it, adding different meats and veggies to your liking. You can make a few varieties at a time to accommodate family members' tastes or keep yourself from getting bored. You can also get creative with the toppings.
2. Smoothies
Breakfast Smoothies can be made quickly and easily eaten on the go. They are made from real food ingredients and can be tailored to meet each individual's taste. Smoothies are pretty forgiving, so you don't need to measure every ingredient perfectly. If you don't have a specific ingredient for a recipe, substitutions often work well. (Note: I prefer you to get your protein through whole foods, but protein powder can help in a pinch.)
3. Hash
Breakfast Hash recipes are extremely versatile and are easy to modify to anyone's taste. Just cook the starch, add flavor, and top it with an egg for protein. You can easily use extra toppings like cilantro, avocado, or salsa. (My favorite combo is sweet potato, spinach, onions, and a Granny Smith apple.)
4.Yogurt
Full-fat, PLAIN yogurt topped with fruit and nuts is a simple, healthy breakfast if you tolerate dairy well. You might be surprised how easy it is to make your own yogurt. If dairy doesn't work for you, there are some cashew-based yogurts. They are a bit more expensive, but make a great breakfast on the go. Forager is one of the better brands on the market.
5. Egg Cups
Avocado Egg Cups are a great way to incorporate healthy fats to keep you going all morning. If you make them ahead of time, you can grab one on the way out the door. As with the Breakfast Cups, you can be creative with the toppings.
6. Healthy Breads/Muffins
It can be tricky to find a healthy muffin recipe. They are often filled with sugar and simple carbs, but this Banana Bread or Muffin recipe is pretty good. Top it with a healthy fat like nut butter and add some protein on the side. This will help you feel satisfied longer and support more stable blood sugar.
7. Energy Bars
Store-bought energy bars are often no more than glorified candy bars. Making your own energy bars puts you in control of how much sugar you consume. Make them ahead of time to get the convenience of a grab-and-go breakfast without the junk. If possible, add a little protein on the side.
8. Casseroles
Egg casseroles are so easy. You can make them at the beginning of the week, and they will last in the refrigerator for days. It’s an easy way to get eggs and veggies in the morning. The more veggies and meat you have, the less likely the casserole is to have that "bouncy" egg consistency. Try this basic recipe (it's easy to adjust it to your taste). Other varieties include the Plantain Casserole or Mexican Casserole. (If you are hesitant to eat eggs because of cholesterol, check out my explanation of why you do not need to fear eggs.)
9. Leftovers
While it may be unconventional, leftovers from a healthy meal are a good way to start the day. It’s easy and fast on a busy morning. Planning to make enough for leftovers can be a great strategy. Most of the time, doubling a recipe doesn't take that much more effort. Many people find it easier than making two different dishes since they don't need to clean up twice.
I'd love to hear how you make breakfast work at your house. What are your favorite real food options? What strategies have you found that work well for you?
Dr. Jamie
* Many of these recipes are from my sister Joelle. She is a certified Functional Nutritional Therapy Practitioner (FNTP) and has a BS in Food Science and Human Nutrition with a concentration in dietetics. She is also a mom of five living with her husband on their homestead with cows, chickens, and a bunch of vegetables! Learn more about the awesome things she is up to at From Scratch Farmstead.