Quick and Healthy breakfast ideas for grown-ups and children [2020]

After the night rest, the body needs to recover the blood sugar levels lost by taking between 6 and 10 hours of fasting. Sugar (glucose) is the body’s energy source. It is essential to have breakfast in the shortest possible time after waking up since the faster you have the nutrients required by the body, you can face the day with more vitality.

A good breakfast should provide 20% or 25% of the caloric intake required in the day, so it should, on average, contain 400 calories, consisting of a dairy (milk, cheese or yogurt) or egg and ham as a source of protein, carbohydrates (cereal, oatmeal, whole wheat bread or soda crackers) and fruit as an essential contribution of fiber and vitamins. Below are some healthy breakfast ideas, easy to prepare at home.

We suggest you review more about why breakfast is necessary and the routine of 5 meals a day to have a healthy eating habit.

Healthy breakfast recipes with egg

The egg is a good source of amino acids, vitamins A, B2, B12, D and E, niacin, phosphorus, zinc, selenium, and biotin, which helps improve brain and heart health, maintain nervous balance, regenerate muscle mass and maintain energy reserves.

1. Egg omelet with ham

Here we provide the best healthy breakfast Ideas with egg omelet.

Ingredients

• Two eggs
• 50 grams of low-fat cheese
• 50 grams of diced ham
• 1/2 cup milk
• 1/2 cup whole wheat flour
• One tablespoon olive oil
• Salt and pepper to taste

Beat the eggs in a container until the white and yolk are mixed; then, add the flour, milk and salt & pepper to taste. In a nonstick skillet, put olive oil over medium heat and, when hot, add the mixture to cover the bottom of the pan, achieving a thickness of about half a centimeter. Add the cheese and ham and fold the tortilla. Flip, let cook and serve.

2. Egg and spinach omelet

Here we provide the best healthy breakfast Ideas with egg and spinach omelet.

Ingredients

• 1/4 kilo of chopped spinach
• Two eggs
• A tablespoon of olive oil
• Salt and pepper to taste

Beat eggs with salt, pepper, and herbs to taste. Then, in a nonstick skillet, sauté all the vegetables in olive oil over medium heat, continually stirring without letting them burn. Distribute the vegetables evenly in the pan and add the beaten eggs. Let the tortilla brown, flip it with the help of a spatula and serve.

3. Poached eggs

Here we provide the best healthy breakfast Ideas with poached eggs.

Ingredients

• Two eggs
• 1/4 cup vinegar
• Water

In a small pot, fill halfway with water, add the vinegar and bring to a boil. When it reaches a scorching point, remove from heat. With the help of a spoon over, add the egg without letting the yolk burst. Cover for 3 minutes until the clear set, and the yolk is semi-liquid. Reheat the water and repeat the process with the other egg or those that you want to consume. Serve over whole-wheat toast.

Your Poached egg is ready.

4. Healthy breakfast with avocado and egg

Here we provide the best healthy breakfast Ideas with avocado and egg.

Ingredients

• Half an avocado
• One egg
• Ham or bacon in pieces to taste

Cut the avocado in half n remove the bone. Break an egg and put it in one of the halves of the avocado. Add bits of bacon or ham, salt, and pepper to taste. Take it to the oven at 180 ° until the egg set and serve.

We also suggest egg canoes as an alternative for breakfast.

Healthy breakfast with oatmeal suitable for vegetarians

Grain provides iron, manganese, magnesium, phosphorus, potassium, calcium, vitamins E, B2, and B3, zinc, and antioxidants. It helps control blood sugar levels, regulates cholesterol, provides energy, improves intestinal transit, reduces stomach acids, and relieves constipation.

1. Porridge

Ingredients

• 1 1/2 glass of milk
• 1/2 glass of oatmeal
• Two teaspoons brown sugar

Cook the milk with the oat flakes in a small pot over medium heat, frequently stirring until the cereal is cooked (10 to 15 minutes). Serve in two cups, put over a teaspoon of sugar to melt. If desired, add chopped fruits, such as bananas, strawberries, and raspberries.

2. Oatmeal, banana and apple muffins

Here we provide the best healthy breakfast Ideas with Oatmeal, banana and apple muffins.

Ingredients

• 2 cups oatmeal
• Three bananas
• Two eggs
• One teaspoon of baking soda
• One tablespoon olive oil
• Two apples
• Cinnamon to taste

In a bowl, knead the ingredients, except apples, until they are integrated. Chop the apple into pieces, add to the mixture and stir. Put the dough in a muffin pan and bake at 180 ° until it is clean when pricked with a knife (approximately 25 to 30 minutes). They can be served hot or cold.

Healthy breakfasts with fruits suitable for vegetarians

Each fruit has a contribution in vitamins and minerals according to its characteristics; but, in general, fruits by their composition are an essential source of water, food fiber, vitamins A, C, E and of group B, minerals such as potassium, magnesium and phosphorus, antioxidants and carbohydrates such as fructose, glucose, and sucrose.

1. Yogurt with pineapple cubes and pumpkin seeds

Here we provide the best healthy breakfast Ideas with Yogurt with pineapple cubes and pumpkin seeds.

Ingredients

• Diced pineapple
• Two tablespoons pumpkin seeds
• Natural yogurt
• One tablespoon pumpkin seed oil

Mix the yogurt in a bowl with a handful of pumpkin seeds, pineapple, and pumpkin seed oil and consume.

2. Oatmeal, honey and strawberry pancakes

Here we provide the best healthy breakfast Ideas with Oatmeal, honey and strawberry pancakes.

Ingredients

• One pinch of salt
• Two egg whites
• 1/3 cup flaked oatmeal
• 1/2 teaspoon ground cinnamon
• One tablespoon of coconut oil
• Three tablespoons milk (can be almonds)
• One tablespoon brown sugar (can be replaced with honey or sweetener)
• Strawberries and honey to accompany the taste

Beat the egg whites without the yolks about to snow. Then, add coconut oil and milk and continue beating until completely incorporated. Add the oatmeal, cinnamon, sugar, and salt and mix Put a nonstick skillet over medium warmth and, when hot, spread the dough forming the pancake and cook on both sides. Repeat cooking with the rest of the mixture. Serve with chopped strawberries and honey. If desired, the fruits and the companion can be varied.

Weight loss shakes

In addition to being easy to prepare and allow an immense amount of possibilities, the shakes being a mixture of dairy, fruits, and vegetables, combine the benefits of the products that integrate them such as stimulate the immune system, cleanse the body, strengthen the system digestive, provide energy and help in weight loss.

3. Kefir, banana and walnut smoothie

Here we provide the best healthy breakfast Ideas with Kefir, banana and walnut smoothie.

Ingredients

• Kefir
• One banana
• Walnuts

In a blender, mix the kefir with the banana until it is uniform. Serve in a glass and accompany with nuts.

4. Smoothie with yogurt and berries

Here we provide the best healthy breakfast Ideas with Smoothie with yogurt and berries.

Ingredients

• One banana
• A mixture of red fruits such as blueberries, raspberries, strawberries, cherries, and blackberries

In a blender, mix the fruits with the yogurt. Freeze overnight and remove it from the refrigerator at least 3 hours before drinking.

Quick and Easy breakfasts for busiest morning

Breakfast is an essential meal since it depends on our performance during the day. On many occasions, we do not have time to enjoy this first meal of the day, so we propose a few quick and simple breakfasts for busy people.

1. Yogurt smoothie with fruits 

Here we provide the best healthy breakfast Ideas with Yogurt smoothie with fruits.

Mix a cup of yogurt – whether Greek or natural – with the seasonal fruits you like best. Some of the most recurring are usually strawberry, banana, blackberries, apple. It also incorporates half a cup of milk to make it more creamy. You can prepare it the night before & leaving it in the fridge.

2. Quick breakfast with cheese

Here we provide the best healthy breakfast Ideas with Quick breakfast with cheese.

You’ve had a bad night, your sheets have stuck, and you’re going to be late for work. Hecatombe! Prepare an express breakfast with the following ingredients: fresh smoothie cheese, oatmeal, and nuts. Mix all these ingredients well, and everything is ready! 

3. Apple towers with almond butter and granola

To prepare the apple towers, you must start by washing the fruit and slicing it. Then, brush them with almond butter and add the granola. (Granola is a food made up of nuts, oat flakes mixed with honey and other natural ingredients. The mixture is baked until it is crispy). Stack them to form turrets.

4. Nutritious breakfast with oatmeal 

In a bowl, the night before, mix half a cup of milk, half a cup of oatmeal, half a banana (previously sliced) and a pinch of cinnamon. Put it in the fridge, medium-term, to rest. In the morning you can already take it (hot or cold). 

5. Chia seeds and almonds pudding 

In a bowl, place two cups of almond milk, half a cup of chia seeds, half a teaspoon of vanilla substance, a tablespoon of honey. Mix until it begins to thicken. Refrigerate the preparation overnight. The next day, stir well before eating. Above, place the fruits or nuts that you like best.

Healthy breakfasts for children

For our children to remain healthy and robust, it is vitally important to provide them with a complete & balanced breakfast that contains the vitamins and minerals necessary for their growth.

Also, according to the evidence, a good breakfast helps reduce problems such as childhood obesity, as it promotes the feeling of satiety and reduces binge eating at other times of the day. At the same time, it favors the absorption of nutrients such as fiber and calcium, fundamental in its development process.

For this reason, if you were looking for healthy recipes for your children’s breakfasts, in this article, you will find a way to prepare five great options appropriate for them. Do not miss it!

1. Yogurt with cereals for children

Here we provide the best healthy breakfast Ideas with Yogurt with cereals for children.

Natural yogurt is one of the best foods for children’s breakfast. According to the conclusions of recent research published in the European Journal of Clinical Nutrition, the consumption of this product is associated with higher nutrient intake, better diet quality, and a favorable metabolic profile in children.

Among other things, and according to the study, this food favors your cardiovascular health and the maintenance of healthy body weight. Therefore, we propose to combine it with other healthy ingredients such as whole grain, almonds, and blueberries.

Ingredients

• 1 cup whole-grain cereal (40 g)
• One glass of plain yogurt (200 ml)
• Three tablespoons almonds (30 g)
• 1 cup blueberries (150 g)
• One tablespoon chocolate drops (10 g)
• Two tablespoons honey (50 g)

 Preparation

• First, pour the glass of yogurt and honey into a bowl.
• Then, beat a little, that way it will be creamier.
• Then wash the blueberries and almonds.
• Cut them into small bits & add them to bowl.
• Finally, add the cereal along with the chocolate drops.

 Consumption mode

• We recommend preparing this delicious breakfast for your children at least once a week.
• Also, you can add the fruits you prefer to adapt it to your tastes.

2. Apple pancakes for children’s breakfasts

Here we provide the best healthy breakfast Ideas with Apple pancakes for children’s breakfasts.

A publication in the Nutrition Journal indicates that apple consumption is related to a better quality of diet and a lower risk of obesity in children. It suggests that the use of apple and its derivatives should be encouraged to comply with fruit recommendations in minors.

Therefore, apple pancakes are one of the best breakfasts for children. They are not only very healthy but also soft, fluffy, and delicious.

Ingredients

• One apple
• 1 cup wheat flour (200 g)
• Five tablespoons sugar (50 g)
• One pinch of salt (1 g)
• One tablespoon of vanilla (10 ml)
• Two eggs
• One teaspoon of cinnamon (5 g)
• One tablespoon of butter (20 g)

Preparation

• First, shell the eggs and carefully separate the egg whites from the yolks, without mixing.
• Then, in a bowl, add the flour, sugar, vanilla, and cinnamon.
• Mix it with a spoon.
• Then add the egg yolks, milk and the pinch of salt.
• Beat it well until you get a homogeneous mixture.
• Then, wash and peel the apples, taking away their hearts and seeds.
• Grate them and add them to the donut.
• Mix again with a teaspoon.
• Then, put a pan over high heat, adding a little butter to the surface.
• Pour a little of the mixture into the pan.
• Finally, turn it after 2 minutes, on the first side, and let it cook a minute on the other.
• Repeat the process with each pancake.

Consumption mode

· We suggest you add some fruit or honey to the surface of the pancake. That way, it will taste even more delicious for children.

3. Muesli with fruits for children

According to a study published through the American Family Physician, the best food options for young children are fresh and minimally processed varieties, such as fruits, vegetables, lean proteins, seeds, and whole grains.

Considering the above, this is one of the most delicious and complete breakfasts you can offer your children to start the day since the muesli will provide them with an excellent variety of cereals, fruits, and yogurt.

Ingredients

• Three tablespoons wheat flakes (30 g)
• Four oatmeal tablespoons (40 g)
• 1 cup raspberries (150 g)
• Four strawberries
• Two tablespoons honey (50 g)
• One plain yogurt (125 g)
• Two tablespoons walnuts (40 g)
• Two tablespoons almonds (30 g)

Preparation

• First, mix the oat flakes with the wheat flakes in a bowl.
• Then wash the strawberries and raspberries.
• Then cut them into small pieces.
• Similarly, wash the nuts and almonds, chopping them as much as you can.
• Then, add the fruits, almonds, and nuts to the bowl.
• Finally, add honey and yogurt, mixing all the ingredients well.

Consumption mode

· We suggest you put this breakfast at least once a week to your children. That way, they can take advantage of all their nutrients and benefits, keeping their body healthy.

4. French toasts

French toast can be a good breakfast option for our children. They are easy to make and can be combined with fruits of your choice. Enjoy them!

Here we provide the best healthy breakfast Ideas with French toasts.

Ingredients

• One slice of sandwich bread
• Two eggs
• Half a glass of milk (100 ml)
• One tablespoon of sugar (15 g)
• One teaspoon of cinnamon (5 g)
• Two tablespoons butter (40 g)

Preparation

• To start, shell the eggs and beat them together with the milk in a bowl.
• Then add the cinnamon and sugar.
• Mix until all the ingredients come together perfectly.
• Then, soak the slice of bread inside the mixture, allowing it to absorb the liquid.
• Then, put a pan over high heat, adding a little butter to the surface.
• Finally, fry the toast in the pan, remove and let stand.

Consumption mode

• To make it even more nutritious, we recommend adding fruits with such as strawberries, bananas, or raspberries.

5. Cereals with strawberries for children’s breakfasts

As compiled by research published in Food & Function, berries are a rich source of nutritional compounds such as sugars, vitamins, & minerals, as well as bioactive compounds such as flavonoids, anthocyanins, and phenolic acids.

Therefore, its habitual consumption promotes health and favors the prevention of diseases such as type II diabetes, obesity, neurodegenerative, and cardiovascular diseases. The best? They are delicious, and children love them.

Here we provide the best healthy breakfast Ideas of Cereals with strawberries for children’s breakfasts.

Ingredients

• 1 cup of strawberries (150 g)
• One glass of milk (200 ml)
• Two tablespoons honey (50 g)
• 1 cup whole-grain cereal (40 g)

Preparation

• First, in a pot, heat the milk a little together with the honey.
• Then, wash the strawberries & cut them into slices.
• Then add the cereal along with the strawberries to a bowl.
• To finish, add the milk inside the bowl.

Consumption mode

· The best way to consume this cereal is to add the fruits that your children prefer, since that way, they will enjoy it even more.

Helpful Resources:

1. Acai Bowl

2. Probiotics Diet

3. 16 Properties and benefits of green tea for a healthy life

4. Matcha tea and its health benefits

5. What is ginger water?