Healthy Breakfast Recipes
Eating breakfast is a must and you should not skip it. Try these five low-calorie recipes as part of your healthy morning routine.
1. Wake Up Sandwich
You will want to wake up to this early morning breakfast sandwich.
1/4 cup liquid egg, egg whites or the whole eggs
2 tbsp light shredded cheese
2 tbsp chopped green pepper
1 tbsp sodium reduced ham
1 whole-grain English muffin, toasted
pepper to taste
1/8 tsp Italian seasoning (optional)
1. Find a bowl that is about the same size around as an English muffin and dishwasher safe
2. In the bowl, mix together egg, cheese, pepper, ham, ground pepper and Italian seasoning (optional).
3. Microwave on high temperature for a minute. Turn the egg over and microwave for another 30 seconds to 1 minute.
4. Place egg on the toasted English muffin. Makes 1 serving.
Calories per Serving: 247
2. Apple Oatmeal
Try this delicious and welcoming breakfast treat.
3 cups apple juice
1/2 tsp ground cinnamon
1 1/2 cups quick oats
1/2 cup chopped apple
1/4 cup maple syrup
1/4 cup raisins
1/4 cup chopped walnuts
4 tbsp fat-free vanilla yogurt
1. Combine apple juice and cinnamon in a medium saucepan. Bring to a boil.
2. Mix the oats, chopped apple, maple syrup, and raisins.
3. Reduce the heat and cook until most of the juice is absorbed while stirring occasionally
4. Add the walnuts.
5. Top each bowl with a tablespoon of yogurt. Makes 4 servings.
Calories per Serving: 271
3. Whole Wheat Pancakes
A healthier choice than pre-mixed pancake batters. Top them wisely to not add calories.
1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1 egg, lightly beaten
1 cup low-fat buttermilk
1/8 tsp salt
2 tbsp honey
1. Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.
2. In a small bowl, combine egg, buttermilk and honey.
3. Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.
4. Set a nonstick frying pan over medium-high heat. Drop batter 1/4 cupful on griddle or pan.
5. Cook until the edges begin to dry and bubbles appear in the pancakes.
6. Flip and cook for 1-2 minutes more. Makes 8 pancakes.
Calories per 2 Pancake Serving: 188
4. Morning Power Bar
You can power up your morning workout with this healthy power bar. This can be prepared the night before to have it ready in the morning. It’s also good for snacks.
1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1 tbsp flaxseeds, preferably golden
1 tbsp sesame seeds
1 cup unsweetened whole-grain puffed cereal
1/3 cup currants
1/3 cup chopped dried apricots
1/4 cup creamy almond butter
1/4 cup turbinado sugar (from pure cane sugar extract)
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt
1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.
2. Spread oats, almonds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted.
3. Transfer to a large bowl. Add cereal, currants, apricots and raisins. Toss to mix together
4. Mix almond butter, sugar, honey, vanilla and salt in a small saucepan.
5. Cook over medium-low while stirring frequently until the mixture bubbles.
6. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain.
7. Transfer to the prepared pan and press the mixture down firmly to make an even layer.
8. Refrigerate for 30 minutes or until firm. Makes 8 bars
Calories per 1 Bar Serving: 244
5. Watermelon Smoothie
This smoothie harnesses the natural sweetness of the watermelon.
1 1/2 cups 0% fat vanilla yogurt
3 cups watermelon chunks
1 small banana, chopped
1 cup ice
1. Put watermelon chunks, chopped banana, ice, and yogurt in a blender
2. Blend until desired smoothness.
3. Pour into glasses.
(Serving Size 12 oz)
Calories per Serving: 158
There you go. With several options of breakfasts for you to enjoy.
Download a free PDF copy of these breakfast recipes.