20 fast and healthy breakfasts

Get everyone off to school or work with a nutritious breakfast in their tummies
Father and daughter making pancakes in the kitchen

A speedy breakfast doesn’t have to include sugary cereal or takeout sandwiches laden with fat and sodium. Try these 20 ideas for a healthy breakfast that’s ready in minutes. 

Make ahead
  • Refrigerate last night’s whole-wheat pasta or homemade pizza leftovers. In the morning just warm up and enjoy.
  • Have a batch of whole-grain, low-fat muffins or breads ready in the freezer. In the morning, pair one up with a banana and yogurt.
  • Cut up fruit the night before and refrigerate. Ta-da: A nutritious topping for yogurt or cereal.
  • Make overnight oatmeal: Mix old fashioned rolled oats (½ cup/125 mL) with 1 cup/250 mL mixture of yogurt and milk or milk alternative. Optional add-ins: fresh or dried fruit, chia seeds, vanilla.
  • Stir and refrigerate overnight.
  • Make a few hard-cooked eggs and store in the refrigerator. 
  • Try these and more breakfast recipes at heartandstroke.ca/recipes :
Ready in five minutes or less
  • Soft cooked egg on whole wheat toast with orange slices.
  • Whole-grain pita pocket with peanut butter or alternative, and banana slices in plain yogurt.
  • Whole-grain English muffin with melted cheese and apple slices.
  • Scrambled eggs with red peppers and salsa wrapped in a tortilla.
  • Cheese with whole-grain crackers and sliced tomatoes.
  • Scrambled eggs, whole-grain toast, one cup of milk and sliced apples.
  • Greek yogurt with whole-grain cereal and berries.
  • Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk.
  • Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.
     
When you have to grab something and run
  • Fruit, whole-grain crackers and a piece of cheese. 
  • A homemade muffin from the freezer; cheese string and clementine.
  • Hard cooked egg, whole grain mini bagel and an apple.
  • Homemade cereal bar, plain yogurt cup and grapes.
If cereal is your thing
  • Read the Nutrition Facts panel to find a healthier choice. Here’s what to look for:
    • The first ingredient should be whole grain.
    • Fibre per serving should be 4 g or more.
    • Sugar should be 6 g or less per serving; it can be higher if the cereal includes dried fruit. 
    • Look for cereals that list sugar ingredients near the end of the ingredient list, meaning less added sugar.

 

 

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