10 Healthy breakfast ideas and easy to prepare at home

Healthy breakfast: After the night rest, the body needs to recover the blood sugar levels lost by taking between 6 and 10 hours of fasting. Sugar (glucose) is the body’s energy source. It is essential to have a healthy breakfast in the shortest possible time after waking up since the faster you have the nutrients required by the body, you can face the day with more vitality.

A healthy breakfast should provide 20% or 25% of the caloric intake required in the day, so it should, on average, contain 400 calories, consisting of a dairy (milk, cheese or yogurt) or egg and ham as a source of protein, carbohydrates (cereal, oatmeal, whole wheat bread or soda crackers) and fruit as an essential contribution of fiber and vitamins. Below are some healthy breakfast options, easy to prepare at home.

Healthy breakfast recipes with egg

The egg is a good source of amino acids, vitamins A, B2, B12, D and E, niacin, phosphorus, zinc, selenium, and biotin, which helps improve brain and heart health, maintain nervous balance, regenerate the muscle mass and maintain energy reserves.

1. Egg omelet with ham

Ingredients

  • 2 eggs
  • 50 grams of low-fat cheese
  • 50 grams of diced ham
  • 1/2 cup milk
  • 1/2 cup whole wheat flour
  • 1 tablespoon olive oil
  • Salt and pepper to taste


Beat the eggs in a bowl until the white and yolk are mixed; then, add the flour, milk and salt and pepper to taste. In a nonstick skillet, put olive oil over medium heat and, when hot, add the mixture to cover the bottom of the pan, achieving a thickness of about half a centimeter. Add the cheese and ham and fold the tortilla. Flip, let cook and serve.

2. Egg and spinach omelet

Ingredients

  • 1/4 kilo of chopped spinach
  • 2 eggs
  • A tablespoon of olive oil
  • Salt and pepper to taste

Beat eggs with salt, pepper, and herbs to taste. Then, in a nonstick skillet, sauté all the vegetables in olive oil over medium heat, constantly stirring without letting them burn. Distribute the vegetables evenly in the pan and add the beaten eggs. Let the tortilla brown, flip it with the help of a spatula and serve.

3. Poached eggs

Ingredients

  • 2 eggs
  • 1/4 cup vinegar
  • Water

In a small pot, fill halfway with water, add the vinegar and bring to a boil. When it reaches boiling point, remove from heat. With the help of a spoon, add the egg without letting the yolk burst. Cover for 3 minutes until the clear set, and the yolk is semi-liquid. Reheat the water and repeat the process with the other egg or those that you want to consume. Serve over whole-wheat toast.

4. Healthy breakfast with avocado and egg

Ingredients

  • Half an avocado
  • 1 egg
  • Ham or bacon in pieces to taste

Cut the avocado in half and remove the bone. Break an egg and put it in one of the halves of the avocado. Add bits of bacon or ham, salt, and pepper to taste. Take it to the oven at 180 ° until the egg set and serve.

We also suggest egg canoes as an alternative for breakfast.

Healthy oatmeal breakfasts for vegetarians

Oats provide iron, manganese, magnesium, phosphorus, potassium, calcium, vitamins E, B2, and B3, zinc, and antioxidants. It helps control blood sugar levels, regulates cholesterol, provides energy, improves intestinal transit, reduces stomach acids, and relieves constipation.

5. Porridge

Ingredients

  • 1 1/2 glass of milk
  • 1/2 glass of oatmeal
  • 2 teaspoons brown sugar

Cook the milk with the oat flakes in a small pot over medium heat, frequently stirring until the cereal is cooked (10 to 15 minutes). Serve in two cups, put over a teaspoon of sugar to melt. If desired, add chopped fruits, such as bananas, strawberries, and raspberries.

6. Oatmeal, banana and apple muffins

Ingredients

  • 2 cups oatmeal
  • 3 bananas
  • 2 eggs
  • 1 teaspoon of baking soda
  • 1 tablespoon olive oil
  • 2 apples
  • Cinnamon to taste

In a bowl, knead the ingredients, except apples, until they are integrated. Chop the apple into pieces, add to the mixture, and stir. Put the dough in a muffin pan and bake at 180 ° until it is clean when you prick with a knife (approximately 25 to 30 minutes). They can be served hot or cold.

Healthy breakfasts with fruits suitable for vegetarians

Each fruit has a contribution in vitamins and minerals according to its characteristics; but, in general, fruits by their composition are an essential source of water, food fiber, vitamins A, C, E and group B, minerals such as potassium, magnesium and phosphorus, antioxidants and carbohydrates such as fructose, glucose, and sucrose.

7. Yogurt with pineapple cubes and pumpkin seeds

Ingredients

  • Diced pineapple
  • 2 tablespoons pumpkin seeds
  • Natural yogurt
  • 1 tablespoon pumpkin seed oil


Mix the yogurt in a bowl with a handful of pumpkin seeds, pineapple, and pumpkin seed oil and consume.

8. Oatmeal, honey and strawberry pancakes

Ingredients

  • 1 pinch of salt
  • 2 egg whites
  • 1/3 cup flaked oatmeal
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon of coconut oil
  • 3 tablespoons milk (can be almonds)
  • 1 tablespoon brown sugar (can be replaced with honey or sweetener)
  • Strawberries and honey to accompany the taste


Beat the egg whites without the yolks about to snow. Then, add coconut oil and milk and continue beating until completely incorporated. Add the oatmeal, cinnamon, sugar, and salt, and mix. Put a nonstick skillet over medium heat and, when hot, spread the dough forming the pancake and cook on both sides. Repeat cooking with the rest of the mixture. Serve with chopped strawberries and honey. If desired, the fruits and the companion can be varied.

Weight loss shakes

In addition to being easy to prepare and allow an immense amount of possibilities, the shakes, being a mixture of dairy products, fruits, and vegetables, combine the benefits of the products that integrate them, such as stimulating the immune system, cleaning the body, strengthening the system. Digestive, provide energy and help in weight loss.

9. Kefir, banana and walnut smoothie

Ingredients

  • Kefir
  • 1 banana
  • Walnuts


In a blender, mix the kefir with the banana until it is uniform. Serve in a glass and accompany with nuts.

Smoothie with yogurt and berries, breakfast ideal for children

Ingredients

  • 1 banana
  • A mixture of red fruits such as blueberries, raspberries, strawberries, cherries, and blackberries


In a blender, mix the nuts with the yogurt. Freeze overnight and remove it from the refrigerator at least 3 hours before drinking.

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