Healthy Breakfast Ideas For Rushed Mornings

Healthy Breakfast Ideas For Rushed Mornings

It is crucial to “Break” the “fast” after dinner the previous night to fuel your body for the day. A good breakfast will keep you healthy and energetic by providing the necessary nutrient boost and preventing bingeing on high-calorie foods throughout the day. In this article, we bring you a collection of 17 healthy breakfast ideas that can be made with easily available ingredients.

We have taken care and avoided refined, processed and high-fat foods and have used natural low-calorie variants instead. All the recipes are compiled using combinations of vegetables and fruits with pulses and cereals and minimal use of fat.

On days when you are in a rush, try recipes from the Healthy Breakfast Ideas in a Jiffy or Healthy Breakfast Ideas Using Left-overs section.

When you have a little extra time on your hands to spruce up your breakfast, try something from the Healthy breakfast Ideas with Planning.

We also bring you tasty breakfast ideas that can be cooked using Salt and Butter substitutes along with Healthy Drinks that will keep you on your toes all day.

Turn to this article to add variety, nourishment, flavour, and colour to the most significant meal of the day and not just for yourself but for the entire family.

Happy Cooking!

 

Breakfast Platter

A great start to any breakfast this combination of almonds, walnuts,  black currants, gooseberry, and tulsi is a great start for your breakfast as it enhances the reserves of proteins, fatty acids, vitamin C, etc., in your body. You are those rejuvenated and pepped up to start your day.

This platter is a must for both the young and the old as it not only helps build immunity and resistance to ailments but also inhibits its progression.

Here’s sharing the benefits of each ingredient of the platter in detail.

Breakfast Platter

1 Soaked Almond

Almonds provide some essential fatty acids which are not produced in our body along with proteins. They are also well proven as memory and answers and hence apt for people of all age groups.

 

1 Soaked Walnut

Walnuts are a good source of magnesium and certain essential amino acids have been recently proven to keep the lining of the heart in good health and thus help in maintaining its healthy functioning.

 

2-3 Black Currants and 1 Black Date

Black currants along with dates prevent constipation and stomach upsets and indirectly also have a hand in glowing complexion as they help ward off pimples from as a result of indigestion.

 

1 Gooseberry

Gooseberry has been ranked as one of the top rankers among the fruits.  1 gooseberry a day is enough to fulfill your whole day’s requirement of Vitamin C which helps to build your immunity and fight against diseases.

 

2 Tulsi Leaves

Tulsi leaves when consumed every day helps to fight against the odds of viruses and bacteria and prevents the onset of common ailments like cough, cold, sore throat, etc.

 

Healthy Breakfast Ideas in a Jiffy

1. Cucumber Pancakes

Try one and you are sure to opt for a second helping of this semolina and cucumber pancake.

Preparation time: 5 minutes

Cooking time: 20 minutes

Makes: 8 pancakes

Ingredients:

Salt, to taste

¼ cup low-fat yoghurt (curd)

1 green chilli, finely chopped

2 cups cucumber, grated

1 cups semolina (rawa)

3 tsp oil, to cook

To serve:

4 tbsp green chutney (or any other dip of your choice)

Method:

  1. Combine all the ingredients except oil and make a batter of dipping consistency using a little water.
  2. Divide into 8 portions and keep aside.
  3. Heat a non-stick pan and grease it lightly with oil.
  4. Spread one portion on the non-stick pan to make a pancake of 3 mm. to 4 mm thickness.
  5. Cook one side over a slow flame until the base is golden brown in colour. Turn over to cook the other side.
  6. Remove the pancake and repeat with the remaining batter to make 7 more pancakes.
  7. Serve hot with nutritious green chutney.

 

Nutritive values per pancake

Calcium: 63.9 g

Fat: 2.8 g

Carbohydrate: 22.2 g

Protein: 3.5 g

Energy: 130 calories

2. Oats and Spiced Wholemeal Pancakes

A healthy version of the traditional pancakes which are made of plain flour (maida).

Preparation time: 5 minutes

Cooking time: 10 minutes

Makes: 6 pancakes

Ingredients:

Salt, to taste

½ cup low-fat milk

1 tsp oil

1 ½ tsp powdered sugar

¼ tsp cinnamon powder

A pinch of cardamom powder

1 pinch of nutmeg powder

¼ cup quick cooking rolled oats

1 cup whole wheat flour

3 tbsp low-fat butter, to cook

To serve:

½ cup orange segments

2 tbsp honey

Method:

  1. Combine all the ingredients together in a bowl with enough water.
  2. Whisk until a smooth batter is obtained.
  3. Divide the batter into six equal portions.
  4. Heat a non-stick pan and grease it with a little butter.
  5. Pour a spoonful of batter onto the pan and cook on both the sides until it changes colour.
  6. Repeat with the remaining batter.
  7. Serve hot with oranges and honey.

 

Nutritive values per pancake

Calcium: 33.6 mg

Fat: 2.4 g

Carbohydrate: 19.6 g

Protein: 2.9 g

Energy: 109 calories

 

3. Apple Banana Porridge

Wholesome broken wheat and oat porridge served with bananas and apples.

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

4 tsp low-fat butter

3 cups bananas, sliced

1 ½ cups apple, diced

½ tsp cinnamon powder

1 tbsp powdered sugar

1 cup low-fat milk

¼ cup quick cooking rolled oats

¼ cup broken wheat

To garnish:

4 cinnamon sticks

Method:

  1. Clean, wash and drain the broken wheat.
  2. Heat a pressure cooker and add butter to it.
  3. Once hot, toss in the broken wheat. Saute for 4-5 minutes.
  4. Mix in the oats. Cook for another two minutes.
  5. Add a cup of water and milk before pressure cooking for two whistles.
  6. Next, add cinnamon powder and sugar.
  7. Transfer to a bowl and let it cool in a refrigerator.
  8. Add the bananas and apples before mixing well.
  9. Garnish with cinnamon sticks and serve chilled.

 

Nutritive values per serving

Calcium: 97.9 mg

Fat: 2.9 g

Carbohydrate: 53.4 g

Protein: 5 g

Energy: 260 calories

 

4. Muesli

This combination of nuts and cereals is a complete breakfast in itself. It does not have to be accompanied by any juice, fruit or milk.

Muesli

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

3 tbsp sultanas

¼ tsp vanilla essence

2 cups cornflakes

2 tbsp chopped almonds

4 tbsp wheat bran

2 tbsp chopped walnuts

1 cup quick rolled cooking oats

To serve:

1 tsp sugar

1 cup banana, chopped

4 cups warm low-fat milk

1 ½ cups unpeeled apples, chopped

Method:

  1. Combine almonds, walnuts, wheat bran and oats in a non-stick pan.
  2. Roast them over low flame for 6-7 minutes.
  3. Let it completely cool before adding the cornflakes, sultanas and vanilla essence. Mix well.
  4. Next, store it in a container (air-tight).
  5. To serve, place it in a bowl and add banana, apple, warm milk and sugar.
  6. Serve immediately.

 

Nutritive values per serving

Calcium: 308.9 mg

Fat: 2.3 g

Carbohydrate: 51.6 g

Protein: 13.2 g

Energy: 281 calories

Folic acid: 38.2 mcg

Iron: 3.9 mg

 

Healthy Breakfast Ideas Using Left-overs

5. Rice Pancakes

Whip up these delicious pancakes in a flash.

Pancakes

Preparation time: 10 minutes

Cooking time: 20 minutes

Makes: 10 pancakes

Ingredients:

Salt, to taste

2 tbsp chopped coriander

2 green chillies, finely chopped

¼ tsp asafoetida (hing)

½ tsp turmeric powder (haldi)

½ cup Bengal gram flour (besan)

¼ cup whole wheat flour

⅓ cup cabbage, shredded

⅓ cup spring onions, chopped

2 tbsp low-fat yoghurt

⅓ cup carrot, grated

2 cups cooked rice

5 tsp oil to cook

To serve:

Nutritious green chutney

Method:

  1. Toss together all the ingredients apart from oil in a bowl.
  2. Make a soft dough using some water.
  3. Divide the dough into ten equal portions.
  4. Take a damp cloth and press one dough such that it forms a circle.
  5. Once done, lift the damp cloth and turn the pancake on a non-stick pan.
  6. Sprinkle some oil and continue to cook on both the sides till it changes colour.
  7. Repeat with the remaining dough balls.
  8. Serve hot with green chutney.

 

Nutritive values per pancake

Vitamin A: 138.8 mcg

Fat: 3 g

Carbohydrate: 11.5 g

Protein: 1.8 g

Energy: 81 calories

6. Crunchy Bread Cups

These delicious calcium-rich cups work equally well as appetizers to the main meal. A scrumptious bread delight!

Preparation time: 15 minutes

Cooking time: 25 minutes

Makes: 8 pieces

Baking time: 15-20 minutes

Baking temperature: 400°F or 200°C.

Ingredients:

2 tsp low-fat butter

8 slices whole wheat bread

For the filling:

3 tsp cornflour

1 cup low-fat milk

2 tsp finely chopped green chillies

6 tsp chopped capsicum

6 tsp chopped onions

1 ½ cups corn, cooked

Salt, to taste

1 tsp oil

4 cup grated cheese

Method:

  1. Separate the bread crust from all the slices.
  2. Take a muslin cloth and place all the slices in it.
  3. Use a pressure cooker to steam the slices for 6-7 minutes.
  4. Grease a muffin tray with little butter.
  5. Roll out the slices into the tray so that cavities are formed.
  6. Bake in the oven after brushing the slices with butter until crisp or for about 10 minutes.
  7. To prepare the filling, heat a non-stick pan and add oil to it.
  8. Saute the onions until golden brown before adding the green chillies and capsicum.
  9. Stir in the milk, corn, salt and cornflour and cook until a thick mixture is obtained. Keep aside.
  10. Take a small amount of mixture and add it to the cups.
  11. Garnish with a generous amount of cheese before baking until the cheese melts or for 5-10 minutes.
  12. Serve hot.

 

Nutritive values per serving

Calcium: 53.6 mg

Fat: 2.2 g

Carbohydrate: 17.4 g

Protein: 4.3 g

Energy: 107 calories

 

7. Whole Wheat Salad Wrap

These whole wheat salad wraps are rich in vitamin A, iron, vitamin C and fibre, making a wholesome, satiating breakfast, from left-over chapatis. This dish can be put together quickly if the hummus has been prepared in advance and refrigerated.

Preparation time: 4 hours

Cooking time: 30 minutes

Makes: 4 wraps

Ingredients:

4 left-over whole wheat chapatis

Salt, to taste

1 tsp olive oil

Juice of ½ lemon

½ tsp roasted cumin powder

6 tsp finely chopped mint

1 cup lettuce, shredded

½ cup bean sprouts

½ cup carrot, cut into thin strips

6 tsp finely chopped coriander

½ cup spring onions, sliced

½ cup tomatoes, thinly sliced

Method:

  1. Combine all the vegetables and bean sprouts in a bowl and refrigerate for at least 30 minutes.
  2. Add the salt, olive oil, lemon juice and cumin powder just before serving.
  3. Place one chapati on a clean and dry surface.
  4. Top the chapati with a generous portion of salad in the centre of the chapati and roll up tightly.
  5. Repeat to make all the remaining three wraps.
  6. Serve immediately.

 

Nutritive values per serving

Fibre: 1.2 mg

Fat: 1.7 g

Carbohydrate: 9.1 g

Protein: 3.4 g

Energy: 65 calories

Vitamin A: 959.5 mcg

 

Healthy breakfast Ideas with Planning

8. Spicy Sprouts Sandwich

Elegant sandwiches with a potato and sprout stuffing instead of cheese to enhance your fibre and calcium levels.

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

4 tsp low-fat butter, to cook

½ cup onions, sliced

8 slices whole wheat bread

For the sprouts:

2 tsp pav bhaji masala

1 green chilli, finely chopped

2 tsp ginger-garlic paste

½ cup onions, finely chopped

½ cup potatoes, boiled and mashed

1 cup mixed sprouts, boiled

Salt, to taste

2 tsp oil

1 ½ cups tomatoes, finely chopped

½ tsp black salt

¼ tsp turmeric powder

2 tsp coriander-cumin seed

Method:

  1. Heat oil in a pan. Add onions and saute till they become translucent.
  2. Add green chillies and ginger-garlic paste and saute for a minute.
  3. Toss in the tomatoes, salt, black salt, turmeric powder, coriander-cumin powder, and pav bhaji masala. Cook for 4-5 minutes.
  4. Add the potatoes and sprouts. Mix well.
  5. Divide the sprouts mixture into 4 portions.
  6. Place one portion on one side of the bread and top with an onion slice and a sandwich using another slice of bread.
  7. Repeat until you obtain 3 more sandwiches.
  8. Pre-heat the griller and grease it with butter.
  9. Grill the sandwiches and serve immediately.

 

Nutritive values per serving

Calcium: 81 mg

Fat: 5.2 g

Carbohydrate: 34.7 g

Protein: 8.4 g

Energy: 220 calories

Fibre: 1.8 mg

 

9. Creamy Spinach Toast

A classic fixture for the breakfast menu on days when you are on the go.

Toast

Preparation time: 15 minutes

Cooking time: 15 minutes

Makes: 30 pieces

Baking time: 5 minutes

Baking temperature: 400°F or 200°C.

Ingredients:

10 slices whole wheat bread

For the topping:

Tabasco sauce

1 tbsp grated cheese

For the spinach stuffing:

Salt, to taste

1 tbsp low-fat butter

2 tsp cornflour

¾ cup low-fat milk

A pinch of soda bi-carb

2 green chillies, finely chopped

½ cup onions, finely chopped

3 cups spinach, chopped

Method:

  1. Heat a non-stick pan and add butter to it.
  2. Add onions and saute till they turn translucent.
  3. Toss in the green chillies and continue to fry for 5-7 seconds.
  4. Add soda bi-carb and spinach. Let it cook for another minute or so.
  5. Mix cornflour with milk before adding it. Continue to cook until a thick mixture is obtained.
  6. Add salt before mixing well.
  7. Remove from flame and keep aside.
  8. Cut three long stripes from every slice of bread and toast them.
  9. Add a small amount of spinach mixture on every toast piece.
  10. Add a generous amount of cheese on top.
  11. Grill in an oven for a couple of minutes or until the cheese melts.
  12. Serve immediately with tabasco sauce.

 

Nutritive values per serving

Calcium: 25 mg

Fat: 1.1 g

Carbohydrate: 4.1 g

Protein: 1.2 g

Energy: 32 calories

Vitamin A: 393.3 mcg

 

Salt Substitutes

Kiss your salt cellars goodbye. These natural spice and herb blends are all set to win your heart over.

10. Garden Dill Blend

Preparation time: 5 minutes

Makes: ⅓ cup

Ingredients:

½ tsp salt

3 pinches citric acid

½ tsp white pepper powder

1 ½ tbsp dried dill

2 tsp garlic powder

2 ½ tbsp onion powder or dehydrated onion flakes

Method:

Mix all the ingredients together and blend in a blender. Store in an air-tight container and use as required.

 

11. Sesame and Herb Blend

Preparation time: 5 minutes

Makes: ⅓ cup

Ingredients:

½ tsp salt

2 pinches citric acid

2 tsp oregano

1 ½ tsp garlic powder

2 lightly roasted Kashmiri chillies

2 tbsp lightly roasted sesame seeds

5 tsp onion powder or dehydrated onion flakes

Method:

  1. Mix all the ingredients and blend in a blender.
  2. Store in an air-tight container and use as required.

 

Butter Substitutes

12. Yoghurt Parsley Spread

Preparation time: 15 minutes

Makes: 1 cup

Ingredients:

Salt, to taste

1 ½ tsp garlic, finely chopped

3 tsp spring onion greens, finely chopped

3 tsp parsley, finely chopped

1 cup low-fat yoghurt

Method:

  1. Hang the yoghurt in a muslin cloth for 15-20 minutes or until it becomes thick.
  2. Add all the other ingredients to this hung yoghurt and blend in a mixer till smooth.
  3. Serve chilled.

 

Nutritive values per tbsp

Fat: 0 g

Carbohydrate: 1.7 g

Protein: 0.7 g

Energy: 10 calories

Vitamin A: 109.8 mcg

 

13. Chunky Veggie Spread

Preparation time: 15 minutes

Makes: 1 ½ cup

Ingredients:

Salt, to taste

3 tsp chopped parsley

¼ cup chopped cucumber

6 tsp tomatoes, chopped

6 tsp spring onion greens, chopped

¼ cup chopped capsicum

¼ cups chopped carrots

6 tsp celery, chopped

¾ cup low-fat cottage cheese

6 tsp low-fat milk

Method:

  1. Mix in all the ingredients in a bowl.
  2. Cover and chill for two hours and use as required.

 

Nutritive values per tbsp

Fat: 0 g

Carbohydrate: 1.9 g

Protein: 1.3 g

Energy: 13 calories

Calcium: 48.9 mcg

 

14. Herb Cheese

Preparation time: 4 minutes

Serves: 2

Ingredients:

Salt, to taste

1 green chilli, chopped

1 clove garlic, grated

½ tsp chopped dill

3 tsp chopped coriander/parsley

3 tsp low-fat yoghurt

¾ cup low-fat cottage cheese

Method:

  1. Toss in all the ingredients together and blend in a mixer until smooth.
  2. Take a plastic film and spread the mixture onto it.
  3. Roll it into a cylinder.
  4. Refrigerate until firm and set.
  5. Unwrap and cut into thick slices.

 

Nutritive values per serving

Fat: 0 g

Carbohydrate: 17.1 g

Protein: 12.7 g

Energy: 119 calories

Calcium: 458.1 g

 

Healthy Drinks

15. Apple Tomato Drink

Delicious and cool fibre and vitamin A relish.

Preparation time: 10 minutes

Makes: 2 glasses

Ingredients:

4-6 ice cubes

1 tsp honey

1 cup tomatoes, chopped

½ cup apple, chopped

Method:

  1. Blanch the tomatoes in hot water for 2-3 minutes.
  2. Remove and cut into pieces.
  3. Add the honey and apple and blend in a blender with 1 cup of water till it is smooth. Do not strain.
  4. Pour into two glasses and serve immediately.

 

Nutritive values per glass

Calcium: 25 mg

Fat: 0.3 g

Carbohydrate: 9.9 g

Protein: 0.9 g

Energy: 45 calories

Fibre: 1.0 g

Vitamin A: 273.8 g

 

16. Mango Papaya Smoothie

This power-packed smoothie is sure to last until lunch.

Smoothie

Preparation time: 10 minutes

Makes: 2 glasses

Ingredients:

3 tsp lemon juice

Crushed ice

3 tsp sugar

1 cup mango pulp (fresh)

1 cup papaya puree

Method:

  1. Blend all the ingredients except ice in the mixer.
  2. Pour into two glasses.
  3. Serve with crushed ice.

 

Nutritive values per glass

Calcium: 25 mg

Fat: 0.4 g

Carbohydrate: 16.9 g

Protein: 0.8 g

Energy: 74 calories

Vitamin A: 1238.6 mcg

 

17. Herbal Tulsi Tea

The Tulsi plant is venerated by Hindus and its leaves are also used in religious ceremonies.

Tea

Preparation time: 5 minutes

Boiling time: 2 minutes

Serves: 4

Ingredients:

3 tsp lemon juice

4 tsp jaggery

½ cup tulsi leaves

Method:

  1. Blend the tulsi leaves and jaggery in a blender.
  2. Boil 1 ½ cups of water.
  3. Add the jaggery mixture and lemon juice to the boiling water. Strain.
  4. Serve hot.

 

Nutritive values per glass

Fat: 0.1 g

Carbohydrate: 7.4 g

Protein: 0.2 g

Energy: 32 calories

 

Hope you liked our compilation of healthy breakfast ideas!

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