7 Healthy Breakfast Ideas and Recipes

Embracing a healthy lifestyle is the perfect road to longevity and a better life. A healthy lifestyle can affect your life in all its aspects. For example, your mental health would be better, and your skin health, hair health, gut health, etc. would all improve. You would have more energy. A healthy lifestyle includes a healthy and diverse diet that covers all aspects, such as a clean eating diet and the Mediterranean diet; it also includes regular exercise, good sleep, and more. Starting your day with a healthy breakfast is a good beginning for a healthier life. For that, I share with you today 7 healthy breakfast ideas and recipes. 

1. Kale Smoothie Bowl

Green smoothies are something I used to grimace when I saw, but growing up I learned that a green smoothie does not have to taste like grass and that it can actually taste good. Anyway, without further ado here’s my kale smoothie bowl recipe.

Preparation Time: 5 minutes

Cooking Time: None

Overall Time: 5 minutes

Servings: 1

Ingredients:

• 1 cup of frozen kale leaves

• ½ cup of frozen banana chunks 

• 1 cup of frozen mango chunks

• ½ half peeled green lemon (optional if you want it to be a little savory)

• 1 cup of milk (you can replace that with almond milk if you are vegan)

• ½ tsp of flaxseed

• A handful of ice cubes

Instructions:

1. In a blender, place the kale leaves, bananas, mangos, and the green lemon.

2. Add the milk and blend until it is smooth.

3. Add the ice cubes and blend again.

4. Taste the sweetness, and if you would like it to be sweeter, you can add more fruits. But it is recommended not to have it too sweet, as too much fructose is not good.

5. Pour it in a bowl and sprinkle it with flaxseeds.

Nutritional Values Approximatey per Serving

Calories: 264 kcal

Protein: 12.9 g

Carbohydrates: 49.0 g

Fat: 4.5 g

Fiber: 5.4 g

Serving Ideas:

• Serve it with a handful of nuts or chia seeds on top.

• You can also top it with a few pieces of banana or mango.

Meal Prep Ideas:

• Cut the fruits and freeze them in the fridge in advance; get them out when you are ready to have them.

2. Healthy Baked Falafel Sandwich

I know a lot of you right now are thinking, What?! Falafel for breakfast?! Well, in many countries, falafel is a standard breakfast meal, and why not? It is quite nutritious (packed with vegetable protein and fiber) and tasty, too. 

Important Tip:

Prepare a stock of falafel dough or mixture ahead and keep it in the fridge to save time. 

Preparation time: 20 minutes 

Cooking time: 25 minutes 

Overall time: 45 minutes 

Servings: 4

 Ingredient:

A. For the baked falafel: 

• 1 ½ cups cooked chickpeas (I wouldn't recommend using canned as their dough comes out too soft).

• 1 small, roughly chopped onion 

• 4 cloves garlic 

• ½ cup of fresh chopped parsley 

• ½ cup of fresh, chopped cilantro 

• 2 tbsp whole wheat flour or oat flour 

• 1 tsp cumin 

• 1 teaspoon ground coriander 

• ½ tsp baking powder 

• ½ teaspoon salt 

• 2 tbsps of olive oil (for brushing)

  
  

B. For the sandwich: 

• 4 whole wheat breads 

• 2 cups mixed greens (lettuce, arugula, or spinach) 

• 1 sliced tomato 

• 1 sliced cucumber 

• ½ thinly sliced red onion 

• ½ cup yogurt or hummus (optional, for spread) 

  
  

 Instruction:

A. To make the falafel: 

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper. 

2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse them until the mixture is well combined but not completely smooth (you want to be a little rough under your touch). 

3. Add flour and pulse again until the mixture holds together when pressed. 

4. Form the mixture into 12 small balls or patties (I prefer patties). Arrange them on the baking sheet and brush each falafel with olive oil. 

5. Bake for 20-25 minutes, flipping halfway, until golden brown and crispy. 

 B. To assemble the sandwich: 

1. Warm the bread. 

2. Spread a thin layer of yogurt or hummus on the bread. 

3. Add the mixed greens, tomato slices, cucumber, and onion. 

4. Place 2-3 baked falafels on top. 

Nutritional Values approximately Per Serving

Calories: ~320 kcal 

Protein: 11 g 

Carbohydrates: 45 g 

fat: 8 g 

Fiber: 8 g. 

Serving Ideas

Serve with a side of carrot sticks, baked sweet potato wedges, or a light tahini sauce (the last is my favorite with falafel). 

Meal Prep Ideas 

• Prepare and bake the falafels in advance; store in the fridge for up to 4 days or freeze for longer storage. 

• Chope the vegetables and store them in an airtight container for a quick sandwich assembly during the week.

3. Greek Yogurt and Fruit Bowl

Preparation time: 5 minutes

Cooking time: None

Overall time: 5 minutes

Servings: 1

Ingredients

• 250 g plain Greek yogurt 

• 1 kiwi cut into thin slices

• 1 banana cut into slices

• A handful of berries

• A handful of cashews 

• A handful of nuts 

• A sprinkle of grated coconuts 

Instructions:

1. Empty the yogurt in a bowl.

2. Place the fruits and cashews in parallel lines.

3. Sprinkle the nuts and grated coconuts on top.

4. Serve and eat.

   
   

Nutritional Values (approximately):

Calories: 280-320 kcal

Protein: 12-15 g

Carbohydrates: 30-35 g

Fat: 10-12 g

Serving Ideas:

Serve it with different fruits and seeds, such as chia seeds, flaxseeds, and sesame seeds. 

Meal Prep Ideas:

Cut the fruits and store them in separate containers to assemble the bowl quickly during busy mornings.

4. Milk and Stuffed Dates

This is a healthy and energetic Middle Eastern breakfast and snack.

Preparation Time: 5 minutes

Cooking Time: None

Overall Time: 5 minutes

Servings: 1

Ingredients:

• 1 Cup of milk

• Handful of dates (I prefer Sudanese dates or Mexicanndates.s.)

• Handful of nuts

Instructions:

1. Slice the dates open and extract the pit.

2. Stuff some of the nuts inside the dates.

3. Have it with a cup of milk.

   
   

Nutritional Values Approximately per Serving:

Calories: 250-300 kcal

Protein: 7-9 g

Carbohydrates: 40-50 g

Fat: 8-10 g

Serving Ideas:

Pair with a piece of whole-grain toast for a more filling meal.

Meal Prep Ideas:

Prepare the stuffed dates in advance and keep them in a container. Take from them for breakfast or an afternoon snack.

5. Spinach and Avocado Spread Sandwich 

Preparation Time: 10 minutes 

Cooking Time: None 

Overall Time: 10 minutes 

Servings: 2

 Ingredients:

• 4 slices of whole-grain bread 

• 1 ripe avocado 

• 1 cup fresh spinach washed and dried leaves 

• 1 small thinly sliced tomato 

• 2 tablespoons lemon juice 

• 1 tablespoon olive oil 

• 1 small minced clove garlic 

• Salt and pepper to taste 

 Instructions

1. In a bowl, mash the avocado until it is smooth. Mix in the lemon juice, olive oil, garlic, salt, and pepper. Adjust seasoning as you desire.

2. Spread the avocado mixture evenly onto one side of each slice of bread. 

3. Layer the fresh spinach leaves and tomato slices on two slices of bread. 

4. Top it with the remaining bread slices if you like, keep the avocado side down. 

5. Cut each sandwich in half and serve it immediately.

   
   

Nutritional Values Approximately per Serving: 

Calories: 250 

Protein: 6 g 

Carbohydrates: 30 g 

Fat: 12 g 

Fiber: 7 g 

Serving Ideas:

Pair with a side dish of vegetable soup or a fresh fruit salad for a more balanced meal. 

Meal Prep Ideas: 

• Prepare the avocado spread ahead and store it in an airtight container with a layer of lemon juice on top to prevent browning. 

• Keep the spinach and tomato pre-washed and ready to assemble.

6. Berries and Yogurt Parfait 

Preparation Time: 5 minutes 

Cooking Time: None 

Overall Time: 5 minutes 

Servings: 2

 Ingredients

• 1 cup Greek yogurt 

• 1/2 cup granola 

• 1/4 cup fresh blueberries 

• 1/4 cup fresh red currants 

• Mint leaves for garnish 

 Instructions

1. In a glass or jar, layer half of the granola at the bottom. 

2. Add a layer of yogurt and spread it evenly. 

3. Top it with blueberries and red currants. 

4. Garnish it with mint leaves and serve it immediately. 

Nutritional Values Approximately per Serving: 

Calories: 200 

Protein: 8 g. 

Carbohydrates: 28 g 

Fats: 5 g. 

Fiber: 3 g. 

Serving Ideas:

Enjoy it as a quick breakfast or a refreshing snack with different fruits if you like. 

Meal Prep Ideas: 

Prepare the layers in advance, but keep the granola separate to prevent it from getting soggy. 

7. Shakshuka (poached eggs in spiced tomato sauce) 

Preparation Time: 10 minutes 

Cooking Time: 20 minutes 

Overall Time: 30 minutes 

Servings: 2

 Ingredients

• 4 eggs 

• 1 tablespoon olive oil 

• 1 small chopped onion 

• 1 diced red bell pepper 

• 2 minced garlic cloves 

• 2 cups of diced fresh tomatoes (preferably tomatoes that are soft)

• 1 teaspoon paprika 

• 1/2 teaspoon cumin 

• Salt and pepper to taste 

• Fresh parsley for garnish 

  
  

 Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the onion, bell pepper, and garlic. Sauté until they softened. 

2. Stir in the tomatoes, paprika, cumin, salt, and pepper. Let them simmer for 10 minutes until the sauce thickens. 

3. Make small holes in the sauce and crack an egg into each. Cover it and cook until the eggs are set (about 5 minutes). 

4. Garnish it with fresh parsley and serve it with warm brown bread. 

Nutritional Values Approximately per Serving:

Calories: 180 

Protein: 10 g 

Carbohydrates: 12 g 

Fats: 10 g 

Fiber: 3 g. 

Serving Ideas:

Serve with a crusty brown bread or pita for dipping. 

Meal Prep Ideas: 

Prepare the tomato sauce ahead of time and store it in the refrigerator. Reheat it and add eggs when you are ready to serve it. 

Conclusion 

Those healthy breakfast recipes are a perfect start if you are embracing a healthy lifestyle. Try them and you will not have any regrets.