What to Eat for Breakfast?
35 Healthy Ideas (Quick & Nutritious!)

1. Overnight Oats (Make Ahead!) 0 mins morning | 300 cals

Prep night before: 1/2 cup oats, 1/2 cup milk, 1 tbsp chia seeds, fruit, sweetener

Morning: Grab from fridge and eat! Lasts 5 days in fridge.

Protein: 10g | Variations: Peanut butter banana, berry almond, chocolate protein, apple cinnamon

2. Greek Yogurt Parfait 3 mins | 280 cals

Ingredients: Greek yogurt, berries, granola, honey drizzle

Method: Layer in bowl or glass. High protein (20g), keeps you full for hours!

Instructions:

1. Spoon half the Greek yogurt into a glass or jar.
2. Add a layer of berries and a little granola.
3. Repeat the layers, finishing with granola so it stays crunchy.
4. Drizzle with honey just before eating.

3. Peanut Butter Banana Toast 5 mins | 320 cals

Ingredients: Whole grain toast, 2 tbsp peanut butter, sliced banana, cinnamon

Method: Toast bread, spread PB, top with banana. Sweet, filling, nutritious!

Instructions:

1. Toast the bread to your liking.
2. Spread the peanut butter over while the toast is still warm so it softens.
3. Arrange the banana slices on top.
4. Finish with a good dusting of cinnamon.

4. Hard-Boiled Eggs with Fruit 0 mins (prep ahead) | 200 cals

Meal prep Sunday: Boil dozen eggs, store in fridge up to 1 week

Morning: Grab 2 eggs and a piece of fruit. High protein (12g), zero prep!

5. Protein Smoothie 5 mins | 350 cals

Ingredients: 1 scoop protein powder, 1 banana, 1 cup milk, 1 tbsp peanut butter, ice

Method: Blend everything. Drink on the go! Protein: 30g+

Instructions:

1. Put the milk into the blender first - it stops the powder sticking to the base.
2. Add the protein powder, banana, peanut butter and ice.
3. Blend on high for 45-60 seconds until completely smooth.
4. Pour and drink straight away while it is still cold and thick.

6. Cottage Cheese & Berries 2 mins | 220 cals

Ingredients: 1 cup cottage cheese, fresh berries, drizzle of honey

Method: Spoon cottage cheese in bowl, top with berries. High protein (24g)!

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with the fresh berries.
3. Drizzle over the honey.
4. Add a pinch of cinnamon or some chopped nuts if you want more texture.

7. Avocado Toast (The Classic) 5 mins | 280 cals

Ingredients: Whole grain toast, 1/2 avocado, salt, pepper, red pepper flakes

Method: Toast bread, mash avocado on top, season. Add egg for extra protein!

Instructions:

1. Toast the bread until firm enough to hold the topping.
2. Mash the avocado with a fork, leaving some texture.
3. Spread thickly over the toast.
4. Season with salt, pepper and red pepper flakes.

8. Granola & Yogurt 3 mins | 300 cals

Ingredients: Plain yogurt, 1/2 cup granola, berries

Method: Mix and eat. Choose Greek yogurt for more protein!

Instructions:

1. Spoon the yogurt into a bowl.
2. Scatter over the granola.
3. Top with the berries.
4. Eat immediately so the granola keeps its crunch.

9. Instant Oatmeal Upgraded 5 mins | 280 cals

Ingredients: Instant oatmeal packet, 1 tbsp peanut butter, sliced banana

Method: Make oatmeal per package, stir in PB, top with banana. Transforms boring oatmeal!

Instructions:

1. Make the oatmeal with hot water or milk according to the packet.
2. Stir the peanut butter through while it is still hot so it melts in.
3. Top with the sliced banana.
4. Add a splash more milk if it thickens too much.

10. Protein Bar & Apple 0 mins | 300 cals

When all else fails: Quality protein bar (20g+ protein) plus an apple. Not ideal, but better than skipping!

11. Scrambled Eggs with Toast 10 mins | 350 cals

Ingredients: 3 eggs, butter, cheese, 2 slices whole grain toast

Method: Scramble eggs with cheese, serve with buttered toast. Classic and satisfying!

Protein: 24g

Instructions:

1. Beat the eggs with a pinch of salt.
2. Melt the butter in a non-stick pan over low heat.
3. Pour in the eggs and stir slowly and constantly, pulling the curds in from the edge.
4. Take off the heat while still slightly glossy, fold through the cheese and serve on toast.

12. Breakfast Burrito 10 mins | 420 cals

Ingredients: 2 eggs, tortilla, cheese, salsa, black beans

Method: Scramble eggs, wrap with other ingredients. Portable and filling!

Protein: 22g

Instructions:

1. Scramble the eggs softly in a little butter.
2. Warm the tortilla for 20 seconds so it folds without cracking.
3. Layer on the eggs, black beans, cheese and salsa.
4. Fold in the sides and roll tightly, then toast seam-side down for 1 minute.

13. Veggie Omelet 12 mins | 280 cals

Ingredients: 3 eggs, bell peppers, onions, spinach, cheese

Method: Sauté veggies, pour in whisked eggs, fold omelet. Nutritious and delicious!

Protein: 22g

Instructions:

1. Soften the peppers and onions in a little oil for 3-4 minutes, then add the spinach to wilt.
2. Beat the eggs and pour over the vegetables in the pan.
3. Cook over medium-low heat, drawing the set edges in, until mostly set.
4. Add the cheese, fold in half and slide onto the plate.

14. Fried Egg Avocado Toast 10 mins | 380 cals

Ingredients: Whole grain toast, 1/2 avocado, 2 fried eggs, hot sauce

Method: Toast bread, mash avocado, top with fried eggs. Instagram-worthy breakfast!

Protein: 16g

Instructions:

1. Toast the bread and mash the avocado onto it.
2. Fry the eggs in a little oil, spooning the hot oil over the whites until set but the yolk is runny.
3. Sit the eggs on the avocado toast.
4. Season well and finish with hot sauce.

15. Breakfast Quesadilla 10 mins | 400 cals

Ingredients: Tortilla, scrambled eggs, cheese, bacon or sausage

Method: Fill tortilla with eggs and cheese, fold, cook until crispy. Cheesy and satisfying!

Protein: 24g

Instructions:

1. Scramble the eggs and cook the bacon or sausage until crisp.
2. Scatter cheese over half the tortilla, add the eggs and meat, then more cheese.
3. Fold over and toast in a dry pan for 2 minutes a side until crisp.
4. Cut into wedges and serve with salsa.

16. Greek Yogurt Bowl with Toppings 8 mins | 320 cals

Ingredients: Greek yogurt, granola, almonds, berries, honey, chia seeds

Method: Build your bowl with toppings. Customize to your taste!

Protein: 22g

Instructions:

1. Spoon the Greek yogurt into a wide bowl.
2. Arrange the granola, almonds and berries in sections on top rather than mixing.
3. Sprinkle over the chia seeds.
4. Drizzle with honey and eat straight away.

17. Egg Muffin Cups (Make Ahead!) 2 mins (prep ahead) | 160 cals (2 muffins)

Sunday prep: Whisk 12 eggs with diced veggies and cheese, pour in muffin tin, bake 20 mins at 350°F

Morning: Grab 2-3 muffins, microwave 30 seconds. Lasts 5 days!

Protein: 14g per 2 muffins

18. Smoothie Bowl 10 mins | 380 cals

Base: Frozen banana, berries, protein powder, milk (blend thick)

Toppings: Granola, sliced fruit, coconut, chia seeds

Method: Blend base, pour in bowl, add toppings. Eat with spoon like ice cream!

Protein: 25g

19. Toast with Almond Butter & Berries 7 mins | 300 cals

Ingredients: Whole grain toast, 2 tbsp almond butter, mixed berries

Method: Toast bread, spread almond butter, top with berries. Simple and nutritious!

Protein: 10g

Instructions:

1. Toast the bread until golden.
2. Spread the almond butter over while warm.
3. Scatter the mixed berries on top, pressing them in lightly so they stay put.
4. Add a pinch of sea salt to bring out the sweetness.

20. Breakfast Hash 12 mins | 380 cals

Ingredients: Frozen hash browns, 2 eggs, cheese, hot sauce

Method: Cook hash browns in pan, top with fried eggs and cheese. Hearty and filling!

Protein: 18g

Instructions:

1. Cook the hash browns in a hot oiled skillet for 8-10 minutes until deeply golden and crisp.
2. Push them to one side of the pan.
3. Crack in the eggs and cook to your liking.
4. Scatter over the cheese, cover for 1 minute to melt, then finish with hot sauce.

21. Fluffy Pancakes 20 mins | 400 cals

Ingredients: Pancake mix (or from scratch), eggs, milk, butter, maple syrup

Method: Make batter, cook pancakes, serve with syrup and fruit. Classic weekend breakfast!

Pro tip: Make extra and freeze for quick weekday breakfasts!

Instructions:

1. Whisk the pancake mix with the eggs and milk until just combined - lumps are fine.
2. Rest the batter 5 minutes while the pan heats on medium.
3. Cook ladles of batter for 2 minutes until bubbles form on the surface, then flip and cook 1 minute more.
4. Stack and serve with butter and maple syrup.

22. French Toast 18 mins | 380 cals

Ingredients: Bread, eggs, milk, cinnamon, vanilla, butter, syrup

Method: Dip bread in egg mixture, cook in butter until golden. Dust with powdered sugar!

Instructions:

1. Whisk the eggs, milk, cinnamon and vanilla in a shallow dish.
2. Dip the bread briefly on both sides - soaked but not falling apart.
3. Cook in butter over medium heat for 2-3 minutes a side until golden.
4. Serve with syrup and a dusting of cinnamon.

23. Breakfast Sandwich 15 mins | 420 cals

Ingredients: English muffin, egg, cheese, bacon or sausage, tomato

Method: Cook egg and meat, assemble on toasted muffin. Better than fast food!

Protein: 26g

Instructions:

1. Toast the English muffin halves.
2. Fry the egg and cook the bacon or sausage until crisp.
3. Lay the cheese on the hot muffin base so it starts to melt.
4. Add the egg, meat and tomato, cap with the lid and press gently.

24. Veggie Frittata 25 mins | 320 cals

Ingredients: 6 eggs, bell peppers, onions, spinach, cheese

Method: Sauté veggies, pour in eggs, cook on stove then finish in oven. Makes 4 servings!

Protein: 18g per serving

Instructions:

1. Heat the oven to 180C.
2. Soften the peppers and onions in an ovenproof skillet for 5 minutes, then wilt in the spinach.
3. Beat the eggs with salt and pepper and pour into the pan, stirring once.
4. Scatter over the cheese and bake for 18-20 minutes until puffed and just set. Rest before slicing.

25. Protein Pancakes 20 mins | 380 cals

Ingredients: Oats, protein powder, banana, eggs, baking powder

Method: Blend ingredients, cook like regular pancakes. High protein (30g), low carb!

Instructions:

1. Blend the oats, protein powder, banana, eggs and baking powder until smooth.
2. Rest the batter 5 minutes so it thickens.
3. Cook in a lightly oiled pan over medium heat for 2 minutes until bubbles form, then flip.
4. Cook 1 minute more and serve - these brown faster than normal pancakes, so keep the heat moderate.

26. Breakfast Tacos 18 mins | 360 cals

Ingredients: Scrambled eggs, tortillas, cheese, salsa, avocado, black beans

Method: Fill tortillas with scrambled eggs and toppings. Fun twist on breakfast!

Instructions:

1. Scramble the eggs softly in butter.
2. Warm the tortillas in a dry pan until pliable.
3. Fill with the eggs, black beans and cheese.
4. Top with salsa and sliced avocado.

27. Shakshuka 25 mins | 320 cals

Ingredients: Eggs, tomatoes, bell peppers, onions, cumin, paprika, feta

Method: Simmer tomatoes and veggies, crack eggs on top, cook until set. Serve with bread!

Protein: 16g

Instructions:

1. Soften the onions and peppers in olive oil for 6-8 minutes.
2. Add the cumin and paprika and cook 30 seconds, then tip in the tomatoes.
3. Simmer for 10 minutes until thickened, then make wells in the sauce.
4. Crack an egg into each well, cover and cook 6-8 minutes until the whites set but the yolks stay soft. Crumble over feta.

28. Breakfast Bowl 20 mins | 450 cals

Ingredients: Quinoa or rice, fried egg, avocado, black beans, salsa, cheese

Method: Build bowl with all components. Savory, filling, nutritious!

Protein: 22g

Instructions:

1. Warm the quinoa or rice and spoon into a bowl.
2. Heat the black beans with a pinch of cumin.
3. Fry the egg to your liking.
4. Assemble with the avocado, salsa and cheese, and sit the egg on top.

29. Protein-Packed Omelet 12 mins | 24g protein

Ingredients: 3 whole eggs, 2 egg whites, cheese, ham, vegetables

Total protein: 30g+ | Perfect for muscle building and staying full!

Instructions:

1. Beat the whole eggs with the egg whites and a pinch of salt.
2. Soften the vegetables and ham in a little oil for 3 minutes.
3. Pour the eggs over and cook over medium-low heat, drawing the edges in.
4. Add the cheese, fold and serve while still just moist in the centre.

30. Cottage Cheese Protein Bowl 5 mins | 28g protein

Ingredients: 1 cup cottage cheese, 1 scoop protein powder, berries, nuts

Method: Mix protein powder into cottage cheese, top with fruit and nuts. Creamy and filling!

Instructions:

1. Whisk the protein powder into the cottage cheese until fully smooth - do this first or it stays lumpy.
2. Spoon into a bowl.
3. Top with the berries and nuts.
4. Add a drizzle of honey if you want it sweeter.

31. Smoked Salmon & Eggs 10 mins | 26g protein

Ingredients: 2 eggs, 3 oz smoked salmon, whole grain toast, cream cheese

Method: Scramble or fry eggs, serve with salmon on toast. Fancy and nutritious!

Instructions:

1. Scramble or soft-boil the eggs.
2. Toast the bread and spread with cream cheese.
3. Drape the smoked salmon over the cream cheese.
4. Add the eggs, plenty of black pepper and a squeeze of lemon.

32. Protein Oatmeal 10 mins | 25g protein

Ingredients: Oats, 1 scoop protein powder, milk, peanut butter, banana

Method: Cook oats, stir in protein powder, top with PB and banana. Sweet and filling!

Instructions:

1. Cook the oats with the milk until creamy, about 5 minutes.
2. Take off the heat and let it cool for a minute before stirring in the protein powder - add it to boiling oats and it goes grainy.
3. Stir through the peanut butter.
4. Top with the sliced banana.

33. Egg White Omelet with Veggies 12 mins | 150 cals

Ingredients: 4 egg whites, spinach, mushrooms, tomatoes

Protein: 16g | Carbs: 8g | Perfect for low-carb diets!

Instructions:

1. Cook the mushrooms and tomatoes in a little oil for 3-4 minutes to drive off moisture.
2. Add the spinach and wilt briefly.
3. Pour over the beaten egg whites and cook over medium-low heat until set.
4. Fold and season well - egg whites need more salt than whole eggs.

34. Keto Avocado Eggs 15 mins | 320 cals

Ingredients: 1 avocado (halved), 2 eggs, cheese, bacon

Method: Crack egg into avocado half, bake 15 mins at 400°F. Top with cheese and bacon!

Carbs: 12g | Fat: 26g | Protein: 16g

Instructions:

1. Heat the oven to 200C. Halve the avocado and scoop out a little extra flesh to widen the hollow.
2. Sit the halves in a dish so they do not tip, and crack an egg into each.
3. Bake for 12-15 minutes until the whites are set.
4. Top with cheese and crumbled crisp bacon.

35. Sausage & Veggie Scramble 15 mins | 380 cals

Ingredients: Turkey sausage, 3 eggs, bell peppers, onions, cheese

Method: Cook sausage, scramble with eggs and veggies. High protein, low carb!

Carbs: 10g | Protein: 28g

Instructions:

1. Brown the turkey sausage in a skillet for 5 minutes, breaking it up.
2. Add the peppers and onions and cook 4 minutes until softened.
3. Pour in the beaten eggs and stir gently until just set.
4. Fold through the cheese and serve immediately.