Many don’t know it, but Healthy breakfast is the most important meal of the day.
If you start your day with a bad breakfast, it can affect your performance and even your overall health. It is therefore important to have a good Healthy breakfast to start the day well.
Eating healthy means taking care of your body and mind. A healthier diet will bring you an unsuspected psychological benefit. Starting the day with a healthy breakfast is planning for a productive and positive day.
However, having a healthy breakfast is no small feat. Indeed, making a healthy breakfast every morning requires a lot of knowledge in terms of nutrition and especially organization. Luckily for you, that’s what we’re going to talk about here.
We often talk in naturopathy about healthy breakfasts and how to easily increase your antioxidant intake.
So if you want to know the top 10 healthy breakfasts in 2023, read this article.
Very often we have a very bad lunch, not because we want to but often because of a lack of inspiration.
Getting up at dawn and starting to think about what you’re going to eat is never easy. Luckily for you, we’re going to give you healthy lunch ideas that will take care of your body while making you happy.
1. SWEET KIWI, STRAWBERRY, AND PEAR OMELETTE
Have something healthy, delicious, and full of nutrients for breakfast, and break out of your classic lunch with this sweet omelet recipe with assorted fruits, such as kiwi, pear, and strawberries. It is low in calories and delicious (it does not contain gluten or lactose either). And if you like strawberry recipes, we have many more!
Here’s the recipe to make Sweet Kiwi, Strawberry, and Pear Omelette:
Ingredients:
2 eggs
1 tablespoon milk or water
Pinch of salt and pepper
1/2 tablespoon butter or oil
1/2 kiwi, peeled and sliced
1/2 cup strawberries, sliced
1/2 pear, sliced
Honey or maple syrup, for drizzling (optional)
Instructions:
In a small bowl, beat the eggs with milk or water, salt, and pepper.
Warm up the oil or butter in a non-stick frying pan on medium-high heat.
Pour the egg mixture into the skillet and tilt the pan to spread the eggs evenly.
Cook for 2-3 minutes, until the edges are set and the bottom is golden.
Arrange the sliced kiwi, strawberries, and pear on one half of the omelet.
Use a spatula to fold the other half of the omelet over the fruit.
Cook for another minute, until the fruit is warmed through and the eggs are cooked to your desired doneness.
Slide the omelet onto a plate and drizzle with honey or maple syrup, if desired.
Serve hot and enjoy!
2. Oatmeal with fresh fruit and almond milk
Oatmeal with fresh fruit and almond milk is a nutritious and delicious breakfast option that is easy to prepare. Oatmeal is a great source of fiber and complex carbohydrates, while fresh fruit provides vitamins, minerals, and antioxidants. Almond milk is a dairy-free alternative that adds a creamy texture and nutty flavor to the dish.
Here’s a simple recipe to make oatmeal with fresh fruit and almond milk:
Ingredients:
1 cup rolled oats
2 cups water
Pinch of salt
1/2 cup fresh fruit (such as berries, sliced banana, or chopped apple)
1/4 cup almond milk
1 tablespoon honey or maple syrup (optional)
Nuts or seeds for topping (optional)
Instructions:
Start by boiling water with salt in a saucepan of medium size.
Stir in the rolled oats and reduce heat to low. Simmer for 10-15 minutes, stirring occasionally, until the oatmeal is cooked to your desired consistency.
Remove the oatmeal from the heat and stir in the almond milk.
Top the oatmeal with fresh fruit and optional sweetener, nuts, or seeds.
Serve hot and enjoy!
3. AVOCADO TOAST
There are many recipes with avocado. These toasts will allow you to savor its texture when eating it. Toast a few slices of bread and cover them with avocado and alfalfa sprouts, flax, sunflower seeds… But if you want to go one step further, make the dough yourself (gluten-free).
Here’s a recipe to make avocado toast for one person:
Ingredients:
1 slice of whole-grain bread
1/2 ripe avocado
Pinch of salt and pepper
Optional toppings: sliced tomato, sprouts, chopped herbs, hot sauce, or a fried egg
Instructions:
Toast the bread until it reaches your desired level of crispiness. While the bread is toasting, halve the avocado and remove the pit. Scoop out the avocado flesh into a small bowl and use a fork to mash it. Season the mashed avocado with salt and pepper to your taste. Once the bread is toasted, spread the seasoned mashed avocado evenly on top of it. Enjoy your delicious avocado toast!
Add optional toppings, such as sliced tomato, sprouts, chopped herbs, hot sauce, or a fried egg, as desired.
Serve immediately and enjoy!
4. GOJI BERRY SMOOTHIE
Consuming goji berries can boost your immune system and reduce the risk of cardiovascular disease due to their high antioxidant content. One simple and convenient way to add goji berries to your diet is by incorporating them into smoothies or dairy-based foods.
Ingredients for 4 people
2 oranges
1 small piece of turmeric root (about the size of a thumbnail)
3 tablespoons goji berries
1 small piece of ginger (a thumbnail, optional)
Half a cup of water (more, if you want it more liquid)
Instructions:
Step 1: Peel the oranges and remove a slice.
Step 2: Add all the ingredients to the blender.
Step 3: Beat everything until you get a homogeneous texture and it will be ready to consume.
5. Peanut butter and banana sandwich on whole grain bread
A peanut butter and banana sandwich on whole-grain bread is a simple and satisfying breakfast that provides a balance of protein, healthy fats, and carbohydrates. Peanut butter is a great source of protein and healthy fats, while bananas provide fiber, vitamins, and natural sweetness. Whole-grain bread adds additional fiber and complex carbohydrates.
Here’s a recipe to make a peanut butter and banana sandwich on whole-grain bread for one person:
Ingredients:
2 slices of whole-grain bread
1 tablespoon natural peanut butter
1/2 ripe banana, sliced
Optional toppings: honey, cinnamon, chia seeds, or sliced strawberries
6. PINEAPPLE FRUIT SALAD AND CURRANTS
Eating fruit for breakfast is one of the many routines that you can follow to have a healthy diet. And a fruit salad will be the best way to start the day. Watch how this one is made with pineapple and currant.
Instructions:
Using a toaster or a toaster oven, toast the bread to the level of crispiness that you prefer.
Take one slice of the toasted bread and spread peanut butter evenly on it.
Place the sliced banana on top of the peanut butter, arranging it evenly to cover the surface of the bread.
Add optional toppings, such as honey, cinnamon, chia seeds, or sliced strawberries, as desired.
Cover the toppings with the other slice of toasted bread, creating a sandwich.
Cut the sandwich in half, if desired.
Serve immediately and enjoy!
7. CUP OF FOREST FRUITS WITH COTTAGE CHEESE AND HONEY
If you want to start the day with a healthy and light breakfast, this cup of forest fruits is delicious and it won’t take you any time to prepare it. Plus, it’s only 134 calories! You can also take it as a healthy snack option in the middle of the afternoon.
Here’s a recipe to make a cup of forest fruits with cottage cheese and honey for one person:
Ingredients:
1 cup mixed forest fruits (such as blueberries, raspberries, and blackberries)
1/2 cup low-fat cottage cheese
1 tablespoon honey
Optional toppings: chopped nuts or granola
Instructions:
Rinse the forest fruits and pat them dry with a paper towel.
In a small bowl or cup, spoon the cottage cheese.
Arrange the forest fruits on top of the cottage cheese.
Drizzle the honey over the forest fruits and cottage cheese.
Add optional toppings, such as chopped nuts or granola, as desired.
Serve immediately and enjoy!
8. HAZELNUT AND VANILLA YOGURT
If you want to have this delicious hazelnut and vanilla yogurt for breakfast, we recommend that you prepare it in advance, since it needs 24 hours of rest. But it’s worth it, because it’s scrumptious!
Here’s a recipe to make hazelnut and vanilla yogurt for one person:
Ingredients:
1 cup plain Greek yogurt
1/4 cup hazelnuts, chopped
1/2 teaspoon vanilla extract
Optional toppings: honey, fresh berries, granola
Instructions:
In a small bowl, mix the Greek yogurt, chopped hazelnuts, and vanilla extract until well combined.
Add optional toppings, such as honey, fresh berries, or granola, as desired.
Serve immediately and enjoy!
9. OATMEAL PANCAKES WITH BANANA
Children love pancakes. In addition, it is a very fun recipe to make with them and to prepare them for breakfast. To make it a healthy breakfast for children, you can go to cereals such as oatmeal, less sugar, and more fruit.
Here’s a recipe to make oatmeal pancakes with banana for one person:
Ingredients:
1/2 cup old-fashioned oats
1/2 ripe banana, mashed
1 egg
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
1 tablespoon milk
Optional toppings: honey, sliced banana, chopped nuts, or Greek yogurt
Instructions:
In a blender or food processor, pulse the oats until they are finely ground into oat flour.
In a small bowl, mix the oat flour, mashed banana, egg, baking powder, cinnamon, and milk until well combined.
Set a non-stick skillet or griddle on medium heat and allow it to warm up.
Scoop 1/4 cup of the pancake batter onto the skillet for each pancake.
Cook each side of the sandwich for 2-3 minutes, or until it turns golden brown and the filling is cooked through.
Continue the process until all the batter is utilized, resulting in 3-4 pancakes.
Add optional toppings, such as honey, sliced banana, chopped nuts, or Greek yogurt, as desired.
Serve immediately and enjoy!
10. OAT MUESLI WITH BLUEBERRIES
To make this healthy breakfast, you will have to prepare the oatmeal the day before so that it is white. That meal is perfect for pure Vegetarians.
Here’s a recipe to make oat muesli with blueberries for one person:
Ingredients:
1/2 cup rolled oats
1/4 cup chopped mixed nuts (such as almonds, walnuts, or pecans)
1/4 cup dried fruits (such as raisins or cranberries)
1/2 cup fresh blueberries
1/2 cup milk (or dairy-free milk, such as almond or soy milk)
Optional toppings: honey, sliced banana, or Greek yogurt
Instructions:
In a small bowl, mix the rolled oats, chopped nuts, and dried fruits until well combined.
Add the fresh blueberries on top of the oat mixture.
Pour the milk over the oat mixture and blueberries.
Add optional toppings, such as honey, sliced banana, or Greek yogurt, as desired.
Let the oat muesli sit for at least 10 minutes, or refrigerate overnight for a quick breakfast in the morning.
Serve and enjoy!
11. CHIA SEED PUDDING
Chia seeds are a superfood. So you have to take advantage of it, because although they are tiny, they are brimming with healthy properties to curb inflammation or high cholesterol. The only thing you have to keep in mind is that you will have to do some steps the night before since it must rest in the fridge.
Here’s a recipe to make chia seed pudding for one person:
Ingredients:
1/4 cup chia seeds
1 cup milk (or dairy-free milk, such as almond or coconut milk)
1/2 teaspoon vanilla extract
Optional sweetener: honey, maple syrup, or stevia
Optional toppings: fresh fruit, chopped nuts, or coconut flakes
Instructions:
In a small bowl or jar, mix the chia seeds, milk, vanilla extract, and optional sweetener until well combined.
Let the mixture sit for at least 10 minutes, or until the chia seeds have absorbed the liquid and the pudding has thickened.
Stir the pudding to ensure that there are no clumps of chia seeds.
Add optional toppings, such as fresh fruit, chopped nuts, or coconut flakes, as desired.
Serve and enjoy!
12. APPLE COMPOTE WITH FRESH CHEESE
In just 25 minutes you can prepare this delicious apple and fresh cheese compote for breakfast. You can leave it made the day before and simply serve it when you go to eat it. And it’s only 165 calories per serving.
Ingredients:
1 apple, peeled and chopped
1/4 teaspoon cinnamon
1 teaspoon honey
1/4 cup fresh cheese (such as ricotta or cottage cheese)
Optional toppings: chopped nuts or granola
Instructions:
In a small saucepan, cook the chopped apple, cinnamon, and honey over medium heat for 5-10 minutes, or until the apples are soft and tender.
Mash the cooked apples with a fork or potato masher until they are chunky or smooth, depending on your preference.
In a small bowl, place the fresh cheese on the bottom and top with the apple compote.
Add optional toppings, such as chopped nuts or granola, as desired.
Serve and enjoy!
13. PANCAKES WITH LEMON SORBET AND FOREST FRUITS
This healthy pancake breakfast is perfect to prepare as a family for a weekend or a holiday. Also, it is perfect for gluten-intolerant people.
Here’s a recipe to make pancakes with lemon sorbet and forest fruits for one person:
Ingredients:
1/2 cup pancake mix (or make from scratch)
1/3 cup water
1/4 cup forest fruits (such as blueberries, raspberries, or blackberries)
1 scoop of lemon sorbet
Optional toppings: maple syrup or honey
Instructions:
In a small bowl, mix the pancake mix and water until well combined.
Heat a non-stick pan over medium heat and lightly grease with cooking spray or butter.
Pour the pancake batter into the pan, using about 1/4 cup for each pancake.
Flip the pancake over and cook for another 2-3 minutes or until golden brown on the other side.
Serve the pancakes on a plate and top with a scoop of lemon sorbet.
Add the forest fruits on top of the sorbet.
If desired, you can add a drizzle of maple syrup or honey on top of the pancake before serving.
Serve and enjoy!
14. SMOOTHIE WITH FRUIT SKEWERS AND CROCANTI
Crispy and tasty, this smoothie with fruit and crocanti skewers is perfect to start the day with a healthy breakfast. In addition, it will take you less than a quarter of an hour to do it. It’s only 185 calories!.
Here’s a recipe to make a smoothie with fruit skewers and crocanti for one person:
Ingredients:
1/2 cup frozen mixed berries
1 banana
1/2 cup almond milk
1 tablespoon honey
1/4 cup chopped crocanti (or other crunchy topping)
4-5 fruit skewers (such as strawberries, pineapple, and grapes)
Instructions:
In a blender, blend together the frozen mixed berries, banana, almond milk, and honey until smooth.
Pour the smoothie into a glass.
Thread the fruit onto the skewers, alternating between different types of fruit.
Sprinkle the crocanti on top of the smoothie.
Place the fruit skewers on top of the smoothie.
Serve and enjoy!
15. PORTOBELLO SANDWICH
Making homemade bread is simple, and also very healthy. Homemade bread of all kinds can be made, even from seeds like this one. Then for the filling, mimic the classic Portobello sandwich with mushrooms. You’ll love it! Keep in mind that you will have to be somewhat proactive since some of the ingredients will have to be in the dehydrator for about 20 hours.
Here’s a recipe to make a Portobello sandwich for one person:
Ingredients:
1 Portobello mushroom cap
1 slice of whole-grain bread
1/4 avocado, sliced
1/2 tomato, sliced
1 slice of Swiss cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Before grilling, warm up a grill or grill pan on medium-high heat.
Remove the stem from the Portobello mushroom and wipe the cap clean with a damp paper towel.
Take a small bowl and combine the balsamic vinegar and olive oil, mixing them thoroughly. Brush the mixture onto the Portobello mushroom cap.
Place the Portobello mushroom cap on the grill and cook for 4-5 minutes on each side or until tender.
Toast the slice of bread.
Layer the avocado, tomato, and Swiss cheese on top of the toast.
Place the grilled Portobello mushroom on top of the Swiss cheese.
Season with salt and pepper to taste.
Serve and enjoy!
16. HOMEMADE COCONUT YOGURT WITH POMEGRANATE
If you prefer something fresher first thing in the morning, you can opt for a coconut and pomegranate yogurt. To make it healthier, you can make yogurt at home.
Here’s a recipe to make homemade coconut yogurt with pomegranate for one person:
Ingredients:
1 can of full-fat coconut milk
2 tablespoons of agave nectar or honey
1/2 teaspoon of vanilla extract
1/2 cup of pomegranate seeds
Instructions:
In a blender or food processor, blend together the can of coconut milk, agave nectar or honey, and vanilla extract until smooth.
Transfer the mixture into a container with a lid, preferably a glass jar.
Cover the container with a towel or cheesecloth, and let it sit at room temperature for 24-48 hours, or until the mixture has thickened and become tangy.
Once the coconut milk has thickened, stir in the pomegranate seeds.
Serve and enjoy!
17. HERBED TOFU SANDWICH
Easy, rich, and also good for health. This healthy meal will feel great in the morning and will fill you with energy. Also, it tastes great and is suitable for vegans!
Here’s a recipe to make a herbed tofu sandwich for one person:
Ingredients:
1/4 block of firm tofu, sliced into 4 thin pieces
2 slices of whole-grain bread
1 tablespoon of olive oil
1 tablespoon of chopped fresh herbs (such as parsley, thyme, or basil)
1/4 avocado, mashed
1/4 cucumber, sliced
Salt and pepper to taste
Instructions:
On medium-high heat, warm up the olive oil in a skillet.
Add the tofu slices to the skillet and cook for 2-3 minutes on each side or until golden brown.
Remove the tofu from the skillet and sprinkle with the chopped herbs.
Toast the slices of bread.
Using a utensil, spread the mashed avocado onto one slice of toast evenly.
Layer the sliced cucumber on top of the avocado.
Place the herbed tofu slices on top of the cucumber.
Season with salt and pepper to taste.
Top with the second slice of toast.
Serve and enjoy!
18. ALMOND COOKIES
If what you like are cookies for breakfast, these almond cookies are delicious and very healthy. Also, it is always better to eat them homemade than bought in the supermarket. You will see how delicious! Prepare them in advance and enjoy them first thing in the day.
Here’s a recipe to make almond cookies for one person:
Ingredients:
1 cup of almond flour
1/4 cup of honey
1 egg
1/2 teaspoon of vanilla extract
1/4 teaspoon of baking soda
Pinch of salt
Instructions:
Preheat the oven to 350°F (175°C).
Whisk together the almond flour, baking soda, and salt in a bowl.
In another bowl, whisk together the egg, honey, and vanilla extract.
Combine the wet ingredients with the dry ingredients and mix thoroughly until a well-combined mixture is achieved.
Scoop tablespoon-sized balls of the dough onto a baking sheet lined with parchment paper.
Flatten each ball slightly with a fork.
Place the cookie dough in the oven and bake it for 10-12 minutes, or until the cookies turn golden brown in color.
Allow the cookies to cool for a few minutes before serving.
19. CASHEW-BASED YOGURT
If you are a dairy lover, you will like to make this homemade cashew-based yogurt recipe. Of course, to enjoy this recipe during breakfast you will have to leave the yogurt for at least 24 hours in the fridge.
Ingredients:
1/2 cup of raw cashews, soaked overnight
1/2 cup of water
1/2 teaspoon of vanilla extract
1 tablespoon of maple syrup
Pinch of salt
Instructions:
Drain and rinse the soaked cashews.
Add the cashews, water, vanilla extract, maple syrup, and salt to a blender.
Blend on high speed until the mixture is smooth and creamy.
Pour the mixture into a clean jar with a lid.
Cover the jar with a cloth or paper towel and let it sit at room temperature for 24-48 hours or until thick and tangy.
Once the yogurt is ready, stir it well and serve with fresh fruit, granola, or nuts.
20. KIWI AND FRESH CHEESE BALLS WITH CHOCOLATE
This breakfast is ideal if you like Kiwi and want to start the day with a good dose of fiber. If you’re trying to lose weight, skip the chocolate spread, even though this healthy breakfast only has 205 calories.
Ingredients:
1 kiwi, peeled and cut into small pieces
1/4 cup of fresh cheese, crumbled
1 tablespoon of dark chocolate chips
1/2 teaspoon of honey (optional)
Instructions:
In a bowl, mix together the fresh cheese and honey (if using) until well combined.
Scoop small balls of the cheese mixture with a spoon or melon baller.
Press a few pieces of kiwi into each cheese ball.
You can melt the chocolate chips using a microwave or a double boiler.
Drizzle the melted chocolate over the cheese and kiwi balls.
Place the balls in the refrigerator for 10-15 minutes to let the chocolate harden.
Serve the kiwi and fresh cheese balls cold.
What does it take to make a healthy breakfast?
Achieving a healthy breakfast is all about balance. Your breakfast should provide you with what you need in a balanced way. This is why we talk about a healthy or balanced breakfast.
There are a number of elements that you absolutely must find in your breakfast if you want it to be balanced. However, they must be in certain proportions, because if you have a too substantial breakfast you risk being more tired than anything else.
The proteins
In general, breakfast consists of cereal with milk or toast and a glass of fruit juice.
It’s not bad, but it’s far from being a healthy breakfast. Because although sugar is good for breakfast, it is more recommended to eat salty.
Apart from the need to eat salt, proteins are also recommended because they are a source of dopamine. Dopamine is a neurotransmitter that will stimulate your motivation and your awakening. Which enables you to be much more vivid after waking up.
Protein also has effects on hunger and makes it possible to generate the feeling of satiety faster and longer. This way you can stay for a long time without having to snack.
To finish with the effects of protein, it also reduces the assimilation of carbohydrates which reduces the feeling of fatigue.
To fill up on protein in your healthy savory breakfast, we recommend eggs. Being rich in vitamins, trace elements, and proteins, eggs are perfect for a healthy and balanced breakfast.
However, if you want to vary the pleasures, you can also opt for cheese, yogurts, sardines, sausage, or even ham. You can also choose vegetable proteins like almonds, cashews, chia seeds, etc. However, never exceed 30 grams of protein.
Lipids
Lipids are an essential element for a healthy and balanced breakfast.
However, you have to be careful with their choice to be sure to consume the right lipids. Because as you can imagine, not all fats are good for your breakfast.
Lipids like omega-3 or omega-9 are perfect for a healthy breakfast. Because they promote the prevention of many diseases such as diabetes or cardiovascular disease.
In addition, they play a more important role in the development of the brain, bones, and even muscles.
You can find lipids for your healthy and balanced breakfast in nuts, almonds, chia seeds, avocados, or even pumpkin seeds. You can use them mashed as a spread instead of jam which is very high in sugar.
Fruits
As you probably already know, the fruit is very important for the organism. It must therefore be present in your Healthy breakfast.
The fruit will allow you to fill up with fiber which will allow your body to digest the carbohydrates present in the fruit more slowly.
In addition, the fruit to be chewed promotes satiety and will provide you with vitamins.
Be aware, however, that fruit juice does not replace fruit even if it is organic.
We always recommend that you consume fruit because it is much healthier.
Finally, we can say that having a good breakfast is very important for your physical and psychological health. So always try to eat well and enjoy your breakfast.
With the tips and recipes that we have presented to you, you know everything you need to have a good healthy breakfast every morning.
