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Quick and Healthy Breakfast Ideas

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You’ve been told a million times how important breakfast is. Research and common sense suggests that those who don’t eat breakfast are more likely to put on weight, as they are prone to frequent snacking throughout the day. But despite this you still choose to skip it. And who can blame you? Breakfast must be the least varied meal of the day.

Every morning it’s the same mundane bowl of cereal or porridge. The thought of getting out of bed just to force down your 756th consecutive bowl of nondescript cornflakes makes you start to think, ‘surely there must be more to life?’ Well good news! There is and it comes in the form of these 4 protein-packed breakfasts.

Two of these can be prepared in advance as a speedy grab-and-go breakfast to eat throughout the week whilst the other two need to be prepared and eaten on the same day. Both, however, are relatively quick to make.

Banana and Cocoa Overnight Oats (1 serving)

No cooking required! The absence of cooking makes this breakfast recipe the quickest and simples of the four. Overnight oats are simply oats soaked (as you may have guessed) overnight in your choice of liquid – most commonly milk and yogurt.

You can add a whole range of different fruits and flavourings for taste. If you make it in individual serving-sized jars you can quickly take it out of the fridge for breakfast or easily take it with you to work.

Ingredients

  • 30 grams oats
  • 100 ml skimmed milk
  • 40 grams 0% fat Greek yogurt
  • 1 tbsp cocoa powder
  • 1 tbsp honey
  • ½ diced banana (or enough to top up your jar)

Method

  • In a jar combine all ingredients apart from the banana and shake well.
  • Stir in the banana.
  • Refrigerate overnight for up to 3 days.

 

Crustless mini quiche (to make 15)

Think of these crustless mini quiches as omelettes that you can reheat rather than having to wake up every morning and prepare. This affords you a precious extra 15 minutes of sleep as well as a tasty high-protein breakfast to look forward to, which you’ll need, if like the rest of the human race the thought of leaving the warm embrace of your bed sheets every morning almost reduces you to tears.

Similar to the overnight oats, making these mini quiches in a muffin tray allows for an easy grab-and-go breakfast that can also be taken to work as a snack.

Ingredients

  • 13 eggs
  • 250 ml double cream
  • 250 ml milk
  • 2 ½ tbsp basil chopped
  • 35 grams spinach roughly chopped
  • 1 Red pepper chopped
  • 1 Onion finely diced
  • 170 grams Chedder
  • 2 jalapenos dices with seeds and veins removed
  • Seasoning

Method

  • Preheat the oven to 190 degrees and grease a muffin tin.
  • Lightly fry the onions to soften then set aside to cool.
  • Whisk together the eggs, cream, milk, basil and seasoning.
  • Chop up all your vegetables.
  • Add all the vegetables and half the cheese to your bowl of egg mixture and stir.
  • Scoop the mixture into the muffin tray a ¼ inch from the top and sprinkle the rest of the cheese on top.
  • Place in the oven for 20-25 minutes or until the egg is fully set and the cheese is starting to turn golden brown.
  • Leave to cool for 10 minutes then remove from the muffin tray.
  • Store in the fridge and reheat in the microwave throughout the week.

 

Protein Pancakes

‘Pancakes, healthy!?’ I hear you cry incredulously. Yes, indeed. Come join the pancake revolution comrades. Forgo the butter, sugar, flour and all manner of unhealthy toppings and instead choose these protein-packed pancakes for the same delectable taste minus the instant diabetes.

Whilst these cannot be prepped in advance this pancake recipe is still a relatively quick breakfast option.

Ingredients

  • 1 cal spray
  • 5 scoops vanilla protein
  • 20 grams oats
  • 3 eggs
  • 100ml almond milk
  • 1 Banana
  • Sugar free maple syrup
  • Blueberries

Method

  • Combine the oats, eggs, milk, banana and protein together in a blender.
  • Heat a frying pan over medium heat and spray with 1 cal spray.
  • Poor out ¼ of your mixture and cook for 3 minutes or until bubbles start to form on the surface.
  • Flip and cook for a few more minutes or until you pancake is lightly golden.
  • Top with blueberries and sugar free ample syrup.

 

Scrambled egg with spinach and tomatoes (serves 1)

Poached egg, scrambled egg, fried egg, soft boiled egg – all of these you do, inevitably, ‘on toast’ (with the exception of a soft boiled egg in which you may wish to dip your toast rather than smear your egg over said toast!) Well let the enduring presence of toast be an inevitability no more! Cut the carbs and instead serve your scrambled egg on a bed of spinach alongside gently seared tomatoes.

A non-stick pan is an absolute must unless you’re some sort of masochist.

Ingredients

  • Rapeseed oil
  • 2 tomatoes, halved
  • 3 large eggs
  • 3 tbsp natural bio yogurt
  • 90 grams spinach
  • ¼ small pack basil, chopped

Method

  • Heat 1 tsp of oil in a frying pan over medium heat and add the tomatoes to cook.
  • Whilst the tomatoes are cooking beat the eggs in a jug with yogurt and 2 tbsp of water as well as the basil and plenty of black pepper
  • Remove the tomatoes and add the spinach to the pan to wilt.
  • Heat 1 tbsp of oil in a pan over medium heat and pour in the egg mixture and stir until scrambled. Whilst cooking the eggs also give the spinach a few stirs.
  • Place the spinach on a plate and top with the scrambled eggs.

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