7 Fast Healthy Breakfasts That Help Burn Fat

Remember the saying “breakfast is the most important meal of the day?” While that is still up for debate, what isn’t is the knowledge that eating consistently healthy is a cornerstone of a healthy lifestyle and weight loss. For someone who is busy or has a busy schedule day in and day out, it can be hard to eat healthy. The temptation is strong to pick up a quick meal or simply grab a pre-packaged snack that is loaded with carbs, sugars, and empty calories. Here are 7 fast healthy breakfasts (5 minutes or less) that are super easy, yet they provide your body with everything it needs to kickstart your busy day.

Did someone say drink water?

We didn’t, but we will now. Start your day with a glass of water. Even before you have your morning coffee. A glass of water first thing in the morning helps kick start your digestive system and helps keep everything moving along, so to speak. It’s a great habit to start getting into. It will also help to maintain a healthy water intake.

Coffee? Yes please.

When you do drink your morning cup of joe, avoid adding sweeteners (or at least cut back on the sweeteners). Avoid the packaged coffee drinks, such as the bottles of Starbucks Frappuccino’s as they tend to be loaded with sugars. And no sugary sodas or energy drinks.

Remember – convenient and sugary calorie laden drinks are NOT fast healthy breakfasts.

7 Fast Healthy Breakfasts: Recipes & Ideas

5 Minute Egg White Omelet

This delicious omelet is packed with protein and fiber, and provides balanced carbohydrates to start your day right.

Ingredients

• 3 Egg Whites (or 9 Tbsp if you are using liquid egg whites)
• Handful of spinach, chopped
• Chopped Onion (about 1/4 cup)
• Chopped green pepper (about 1/4 cup)
• Chopped tomatoes (about 1/4 cup)
• Chopped mushrooms (about 1/4 cup)
• Olive oil
• Salt
• Pepper

Preparation

1. Chop and prepare all your vegetables
2. Heat a drizzle of olive oil in nonstick skillet on medium heat.
3. Sauté the veggies until they soften a bit, about 2 minutes. You can adjust according to your preference.
4. Whisk the egg whites for about a minute in a bowl until they increase in size. Note that if you use pasteurized egg whites, the whites will not froth – so don’t be alarmed.
5. Spread the veggies evenly in the pan
6. Pour the egg whites over the veggies, evenly coating them. Season with salt and pepper.
7. Cook for 2-3 minutes, then flip.
8. Cook the other side for about a minute.
9. Remove from pan and enjoy.

Alternative Preparation

1. Chop and prepare your veggies.
2. Heat a drizzle of oil or use nonstick olive oil cooking spray to coat the pan over medium heat.
3. Whisk the egg whites in a bowl per above
4. Pour the egg whites in the pan.
5. Sprinkle on the veggies evenly.
6. Season with salt and pepper
7. After the egg whites begin to set, fold half the omelet over itself.
8. Let cook a little longer, then flip to finish

Serving Suggestions

Try enjoying the omelet with whole grain toast for even more fiber.

You can also serve with fresh fruit.

Whole Grain Avocado Toast with Shaved Egg Whites

Avocados are having a moment right now, and this dead simple recipe highlights them along with some delicious seasoning to steal the show. The egg whites add even more of a protein punch.

Ingredients

• 1-2 refrigerated hard boiled eggs, with yolk removed
• 1 small avocado
• 2 slices of whole grain bread
• Either everything bagel seasoning or:
  • Salt
  • Pepper
  • Onion Powder
  • Garlic Powder
  • Seeds (sesame seeds, poppy seeds, chia, etc)

Preparation

1. Toast the bread to your desired doneness.
2. In a small bowl, gently mash the avocado into a paste
3. Spread the avocado on the slices of toast
4. Sprinkle the seasoning onto the avocado mash
5. Using a grater, gently and carefully shave the egg whites onto the avocado mash. It will fall gently and begin to form a beautiful mound, adding a bit of light and airy delight to your breakfast

Alternatives

Of course, you can substitute whatever seasonings you may have or whatever you like to mix with your avocado, such as hot sauce or simply salt and pepper.

5 Minute Protein Power Oatmeal Bowl

Don’t be fooled by the ingredient list! This is a protein packed bowl of deliciousness that is easy to make and oh so good for you. It will keep you full and satisfied up to lunch – perfect for breakfast at work or before you run out the door. The milk ingredient not only adds additional nutrients, but it also cools off the oats so you can enjoy your breakfast quicker and get on with your day. On a side note, this is one of our favorite fast healthy breakfasts!

Ingredients

• 1/2 cup of quick cook oatmeal
• 2 egg whites (about 6 tbsp)
• Cinnamon
• 1 tbsp chia or flax
• Small handful of Almonds / Walnuts
• 1/2 banana, chopped into slices
• 2-3 tbsp almond milk
• Large dollop of lowfat no sugar added greek yogurt

Preparation

1. Whisk the egg whites in a bowl until well blended.
2. Add the oatmeal, cinnamon, seeds and nuts.
3. Add about 1/2 cup of water.
4. Gently mix together until blended.
5. Microwave on high for 90 seconds.
6. Gently stir.
7. Continue microwaving in 30 second increments, stirring between each one until egg whites have set and the oatmeal starts rising.
8. Stir to break up the oats, then add the milk
9. Stir well. Add the greek yogurt and enjoy.

Serving Suggestions

You can add berries, fresh or frozen to the oatmeal as well. Add them when you add the bananas. You can obviously omit bananas if you’d like.

Feel free to use whatever milk you would like to help the mixture come together.

You can also use eggs instead of egg whites. If you do, you need to ensure you are thoroughly mixing the eggs with the oatmeal during cooking. Otherwise, you will end up with clumps of eggs instead of a smoother oatmeal texture.

Overnight Oats with Berries and Seeds

This is similar to the power oatmeal above, except it is done ahead of time and of course omits the eggs. It also uses rolled oats instead of quick oats. It is a perfect breakfast to grab and go on your way to work, provided of course you have time during your workday to enjoy breakfast. Aside from egg whites, when it comes to fast healthy breakfasts, oatmeal is another popular choice.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (almond, oat milk, regular milk – your choice)
• 1/4 cup greek yogurt
• 1 Tbsp chia/flax
• Vanilla extract
• Berries (strawberries, blueberries, blackberries, raspberries, etc)
• Nuts (almonds, walnuts)

Preparation

1. Mix all the ingredients together in a bowl with a lid.
2. Seal and refrigerate 4-6 hours or overnight.
3. Stir and enjoy

Serving Suggestions

You can add more nuts or berries after you’ve stirred in the morning.

We find that adding the nuts and letting them sit softens them and adds texture to the oatmeal. You can omit them or simply add them as a topping if you’d like.

For more sweetness, you can drizzle honey on the oatmeal after you’ve stirred.

Grab & Go Egg White Sandwich

As you may have noticed when it comes to fast healthy breakfasts, egg whites are a common theme. If you don’t have time to eat breakfast at home, you can always make this delicious sandwich before you leave and enjoy it on the go. You have a lot of options on what to add to your sandwich – we’ve provided some of our favorites in the suggestions! Make sure they are finely diced, otherwise the mixture will fall apart and will not fold.

Basic Ingredients

• 2 egg whites (or 6 tbsp)
• Two slices whole grain bread
• Olive oil / nonstick olive oil spray
• Salt
• Pepper

Preparation

1. Heat a skillet coated with a drizzle of olive oil or sprayed with olive oil cooking spray over medium heat.
2. Toast the bread.
3. While bread is toasting, whisk the egg whites together.
4. Add in as many ingredients as you’d like (from the suggestions below).
5. Pour into an even layer in the pan. Season with salt and pepper.
6. Cook until eggs are setting, then carefully fold.
7. After another minute or so, fold again.
8. Gently press down on the eggs and flip.
9. Cook 30 seconds to a minute, then remove.
10. Place the egg whites on a single slice of toast. Top with the remaining slice.

Serving Suggestions

Some of our favorite egg mix-ins include: bell pepper (red or green – or both!), mushrooms, scallions or green onions.

We also like to give it a boost with the help of an avocado spread. Mash 1/2 avocado and spread it on the toast on both slices. Of course, you can season the avocado mash as you’d like.

If you can, try not to make your sandwich with a bagel or muffin. While a bagel may seem somewhat healthy because it is whole grain, it tends to load up on carbs. You can substitute whole wheat pita for toast, if you’d like. With whole wheat pita bread, you can make mobile friendly fast healthy breakfasts like this that are easier to grab in the car.

Smoked Salmon Breakfast Bowl with Quinoa

You already probably knew how good salmon is for dinner – but for breakfast? You bet! The great thing about this is it can be made ahead of time, placed in a bowl, and then grabbed before you head out the door in the morning. Or you can enjoy when on your morning conference calls (or while your children are eating their breakfast!)

Ingredients

• About 1/2 cup cooked quinoa
• 2-3 oz cooked salmon
• 1/4 cup avocado, diced
• 1 Tbsp dill, chopped
• Lemon juice
• Olive Oil
• Salt
• Pepper

Preparation

1. Place the quinoa in a bowl as your base.
2. Lay the salmon on top of the quinoa, then place the avocado next to the salmon.
3. Sprinkle the dill
4. In a small separate bowl, combine the lemon juice and olive oil at a ratio of 1:1, and season with salt and pepper.
5. Sprinkle the dressing on the bowl. You can either gently toss to combine or eat as is

Time Saving Tip!

Everything in the ingredients list can be salvaged from leftovers or even bought in convenience packs at your store (or even frozen). The quinoa can be purchased in individual or meal portions that can be cooked in 90 sec. The avocado can be bought frozen, the salmon can be purchased cooked, and the dill can be freeze dried. Thats adding the ‘fast’ into fast healthy breakfasts!

Triple Layer Greek Yogurt Parfait

We think this quote sums it up best:

Ingredients

• 1 – 1 1/4 cup greek yogurt (unsweetened)
• 1/4 cup nuts (almonds, walnuts, etc)
• 2 tablespoons seeds (chia, flax, etc)
• 1/2 cup berries

Preparation

1. In a tall clear container, start by placing 1/3 of the greek yogurt on the bottom, forming a base layer.
2. Sprinkle the seeds on top of the yogurt, then place a little under 1/2 the nuts.
3. Place about 1/4 cup of berries on top of the nuts.
4. Build a second layer of greek yogurt, using another third of the yogurt.
5. Add seeds, nuts, and berries as per the previous layer.
6. Add a third layer of greek yogurt, using the remaining yogurt.
7. Top with any remaining berries, sliced almonds, or drizzle with honey

Alternative Preparation

Rather than combine the nuts and berries, you can place them on their own layers. Start at the bottom with yogurt followed by the seeds and nuts, then add the yogurt layer with seeds and berries.

You can also try adding ingredients such as muesli for some contextual flavor and texture. Make sure you select a muesli with no added sugar.

Mind your sugar! While Greek yogurts are a staple of fast healthy breakfasts, blended Greek yogurts tend to have sugar added and artificial ingredients. When in doubt, select low fat no sugar added Greek yogurt and stick with plain. Let the natural sugars in the other ingredients, like berries or honey, provide the sweetness.

Fast healthy breakfasts & smoothies?

Sure – a smoothie can also work for a quick breakfast. They can also be prepared ahead. With many blending options, you can certainly blend a smoothie for yourself the night before. You can have a look at some of the smoothie recipes and other smoothie related info we have here on fitblendr.