Is breakfast really the most important meal of the day? According to expert dietician Sarah Elder, it sure is!
“The body uses a lot of energy stores for growth and repair through the night,” writes Elder for BBC. “Eating a balanced breakfast helps to up our energy, as well as protein and calcium used throughout the night.”
While we all know she’s right, a lot of us are skimping on our first meal of the day. In fact, nearly a quarter of Americans aren’t eating breakfast, and many of them cite “being too busy” as the reason why.
If your hectic schedule is the only thing stopping you from fueling yourself up in the morning, you’re in luck. We reached out to six wellness experts for their favorite breakfast recipes that take less than ten minutes to make.
Here are six quick, easy, and ultra healthy breakfasts you can squeeze into your busy morning (promise):
1. Mason Jar Veggie Omelet
It's rare to find a high-protein, warm breakfast that you can make fresh at work, but this Veggie Mason Jar Omelet does it all.
You just throw veggies and as many whole eggs as you like in a mason jar, and take it to work. When you get to the office kitchen, crack the eggs in the jar, and pop it in the microwave. The eggs cook up fluffy and light in minutes.
This recipe is endlessly versatile as there are so many veggies, herbs, meats, and cheeses that you can add to keep it interesting and nutritious.
Mary Weidner, Co-Founder, Strongr Fastr
2. Kefir Probiotic Bowl
This one’s simple and nutritious!
Just pour kefir in a bowl and add chopped fruit, oats, nuts, and raw honey on top.
The kefir is packed with lactobacillus probiotic bacteria and digestive enzymes, which provide a whole range of different digestive health benefits. Kefir has billions of Lactobacillus bacteria and other live cultures that will nourish your microbiome first thing in the morning.
3. Avocado Banana Smoothie
This healthy smoothie recipe is a great breakfast choice when you need a quick, easy-to-make, filling, and nutritious meal.
Packed with unique, tasty, and nutritious avocado, this smoothie provides a substantial amount of healthy monounsaturated fatty acids, which are good for skin, hair, nails and can help reduce the risk of many lifestyle-related conditions. Bananas are also a great source of energy and potassium, which will help fuel you through those dreaded morning hours.
Prep time: 5 minutes
1 ripe banana
1 cup milk (of choice)
Blend all ingredients in a high-speed blender, and serve. You can always add spinach or protein powder for an extra boost.
Dr. Uchenna Ndu, True Health Corner
4. Overnight Chocolate Chia Pudding
This is a quick and healthy recipe that packs a ton of good-for-you ingredients.
First, chia seeds are an excellent source of fiber. Fiber slows the absorption of food without raising blood sugar, which keeps you fuller longer. Chia seeds are also rich in omega-3 fatty acids, which have countless benefits, such as reducing the risk of cardiovascular disease.
Coconut milk is also extremely healthy, because it contains lauric acid, which helps build up your immune system, while providing important nutrients and minerals, such as calcium, potassium, magnesium, and iron. The fat content in coconut milk is also made up of medium-chain triglycerides, which help decrease appetite while boosting energy.
Prep time: 5 mins
1 can light coconut milk
6 Tbsps. chia seeds
2 Tbsps. unsweetened cocoa powder
Add-ins of your choosing (i.e. sliced banana, coconut chips, chopped fruit, peanut butter)
1. In two mason jars, split the coconut milk evenly.
2. Divide the chia seeds between the two jars.
3. Divide the cocoa powder between the two jars.
4. Close the lid on each jar and shake or stir with a spoon.
5. Keep the mason jars in the fridge overnight, then add optional toppings, if desired
Kelly Lyons, Owner, Kelly L Wellness
5. Avocado Toast with Sliced Tomato and Hard Boiled Egg
This healthy breakfast option provides a balanced source of protein, carbohydrates, and heart healthy fats that will help keep you feeling satisfied throughout the morning. In addition, this breakfast also provides antioxidants, B vitamins, and omega-3 fatty acids.
Boil an egg. While the egg is boiling, put the bread in the toaster, and slice up a half avocado and a tomato. Place both on top of the toast. When the egg is boiled, rinse it with cold water, peel it, slice it, and add it on top of the avocado and tomato.
Holly Klamer, MS, RDN, My Crohn's and Colitis Team
6. Eggs in Purgatory
Eggs were once given such a bad rep, however, they don’t actually raise cholesterol as previously thought. The egg whites are an incredible vegetarian source of protein and the yolks are a powerhouse of vitamins and minerals, including vitamin A and B12, selenium, choline (important in cell structure and function), and lutein/zeaxanthin (both of which promote eye health and reduce risk of cataracts and macular degeneration).
Tomatoes are not only a great source of vitamin C, potassium, and folate, but they are extremely rich in lycopene, a powerful antioxidant that has been shown to reduce the risk of certain cancers and heart disease. Lycopene is more concentrated and bioavailable in cooked tomatoes, which is just another reason to heat them up in this recipe.
Name: Lindsay Wengler, MS, RD, CDN, CNSC, Olive Branch Nutrition
There’s no excuse to skip your morning meal with these super healthy, super easy recipes from the experts. Get an extra quick boost of nutrients by adding a KOR shot to your morning routine, like these KOR fans do every day:
“I can’t live without Potent-C! I take it every morning with my coffee. I just love the little burst of energy it gives me each day.”
- Paige Martindell, @paigeforrest
“I’m obsessed with the Wellness shot. I like to take it first thing in the morning, straight up, with a water chaser. I’ve found that the ginger really wakes me up and keeps me energized throughout the day.”
– Erika Holden @Keepitrealwellness
Make good health a priority with KOR!