Posted on by Phoebe Si-En Thong

5 healthy and delicious breakfast ideas

By Phoebe Si-En Thong : final year Nutrition and Dietetic student

Reviewed by Rebecca Greco, Accredited Practising Dietitian, MND, B.HlthSci (1A)

1. Healthy banana pancakes

Ingredients

for 4 servings

  • 2 ripe bananas
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ cup quick-cook oats (70 g)
  • 1 teaspoon cinnamon

Method

  1. Mash bananas in a large bowl until smooth.
  2. Mix in eggs and vanilla until well combined, then mix in oats and cinnamon.
  3. Heat a skillet to medium and add in a scoop of the pancake batter. Cook for about 2-3 minutes until you start to see bubbles releasing from the top of the batter. Flip and cook until the other side is golden brown, about 1-2 minutes.
  4. Garnish your pancakes with your desired toppings.
  5. Enjoy!

Recipe adapted from Tasty.co

2. Overnight oats

Ingredients

for 1 serving

  • ⅓ cup old-fashioned oats
  • ¼ teaspoon ground cinnamon
  • 1 tablespoon almond butter or peanut butter
  • ½ cup milk of choice for a very thick consistency, or up to ⅔ cup milk for a lighter consistency
  • ½ cup of your favourite fruits

Method

  1. In a jar or bowl, combine the oats and cinnamon with the nut butter.
  2. Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and stir to combine.
  3. Top with your fruit of choice.
  4. Place the lid on the jar and refrigerate overnight, or up to 5 days.
  5. Enjoy chilled.

Recipe adapted from cookieandkate.com

3. Omelette in a mug

Ingredients

for 1 serving

  • 2 eggs
  • ½ bell pepper, diced
  • 2 slices ham, diced
  • ¼ cup fresh spinach, chopped (10 g)
  • salt, to taste
  • pepper, to taste

Method

  1. Combine all ingredients in a microwaveable mug.
  2. Cook for 2-3 minutes, making sure the egg doesn’t bubble over. Stir halfway through the cooking process.
  3. Enjoy!

Recipe adapted from Tasty.co

4. Breakfast quiche

Ingredients

Makes 16 – 18 regular sized muffins
  • 12 large eggs
  • 3/4 cup milk
  • 2 tablespoon of Italian herbs
  • ¼ teaspoon of salt
  • ¼ teaspoon of pepper
  • 1 cup broccoli, cut into teeny tiny florets
  • 1 cup fresh spinach, roughly chopped
  • 1 red bell pepper, chopped small
  • ¼-1/2 cup onion, diced fine

Method

  1. Preheat oven to 190 °C and thoroughly grease a muffin tin.
  2. In a large bowl, whisk together the eggs, milk, Italian herbs, salt, and pepper.
  3. Add all the veggies to the bowl with the egg mixture, and stir to combine.
  4. Scoop the mixture into the prepared muffin pan until about ¼ inch from the top.
  5. Place in the oven, and bake for 20-25 minutes, or until the egg is fully set.
  6. Remove from the oven and let cool for 5-10 minutes before running a butterknife around each muffin, and gently removing from the pan.
  7. Enjoy while warm, or let cool completely before storing in an airtight container in the fridge.
  8. Leftovers can be reheated for several seconds in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.

Recipe adapted from willcookforfriends.com

5. Yoghurt and museli parfait

Ingredients

for 4 servings

  • 1 1/2 cups frozen mixed berries
  • 1/2 teaspoon vanilla extract
  • 1 1/3 cups muesli
  • 1 1/3 cups reduced-fat Greek-style yoghurt

Method

  1. Combine berries and vanilla in a bowl. Set side for 20 minutes or until berries have thawed.
  2. Spoon 2 tablespoons muesli into each of four glasses.
  3. Top each with 2 tablespoons yoghurt and 2 tablespoons berry mixture.
  4. Repeat with remaining muesli, yoghurt and berry mixture. Serve.

Adapted from Taste.com.au

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