15 Healthy Breakfast Ideas: 5 Minutes, 5 Ingredients!

Sure, we get it: The word breakfast evokes thoughts of cold kitchen floors, un-caffeinated hand-eye coordination, and inevitably showing up five minutes late to a morning meeting. But finding an extra 300 seconds in the morning might be the wisest investment you make all day. In fact, a recent British study found that when you eat breakfast (or at least have a morning smoothie), your blood glucose levels remain more steady throughout the day, regardless of what you eat. Breakfast skippers, on the other hand, experience big surges and drops in blood glucose, regardless of how healthy their later meals are. That means that you can live on salad and rice cakes for lunch and dinner, but if you don’t eat in the a.m., you’re setting yourself up for weight gain and all the problems that come with it.

The team at Eat This, Not That! has created more than two weeks worth of belly-filling, fat-melting, metabolism-charging meals that you can make in just five minutes or less. That means you’ll not only be on time to catch the bus, but you’ll be burning fat by the time you hit the office. To bump up your ability to burn calories in the morning, consider pairing your super-fast breakfast with one of these 5 Best Teas for Weight Loss!

Escape to the tropics with this refreshing recipe, inspired by Zero Belly Smoothies, a new book with 100+ thirty-second recipes for weight loss. A double dose of pineapple will ramp up your energy levels with over half of your DV of manganese—a trace mineral that is essential for energy production. Try the book for yourself—test panelists lost up to 16 pounds in 14 days. Click here to blast fat now with Zero Belly Smoothies!

INGREDIENTS:
½ cup lite coconut milk
¼ cup pineapple juice
½ cup frozen pineapple chunks
½ frozen banana
¼ cup frozen mango chunks

HOW TO MAKE IT:
Combine all ingredients in a blender, and blend until smooth.

When you’re rushing to get out of the door in the morning, you’ll be happy to just grab this pudding, top it off with sliced almonds and crunchy shredded coconut, and go! And it certainly packs a nutritional punch. With antioxidant-rich matcha—a key ingredient in The 7-Day Flat-Belly Tea Cleanse that boosts your metabolism—and protein-packed chia seeds to stave off hunger pangs, your body will be left feeling fueled and full.

INGREDIENTS:
2 tbsp chia seeds
1 cup vanilla almond milk
1 tbsp matcha powder
sprinkle of shredded coconut
handful of sliced almonds

HOW TO MAKE IT:
In a sealable jar, combine chia seeds, coconut milk and matcha powder. Mix well so chia seeds don’t stick together. Seal and leave overnight in the fridge. When you’re ready to go, give it another shake and top with shredded coconut and sliced almonds.

For this healthy breakfast idea, freshen up your classic berry yogurt parfait with a few sprigs of mint and tangy lemon. These ingredients not only brighten up your palate but also tighten your tummy. Mint has been found to stimulate the digestive enzymes that turn the fat in foods like yogurt into energy rather than the stuff that’s making your pants tighter. As for lemon? It’s packed with vitamin C, the antioxidant that has been found to boost fat-burning by as much as 25 percent. Find more ways to use this fat-blasting pair in these 50 Best Detox Waters.

INGREDIENTS:
1 cup yogurt
1/2 cup mixed berries (strawberries, blueberries, blackberries, raspberries)
1 tsp lemon juice and lemon rind
1 tbsp mint, chopped
1 tsp honey

HOW TO MAKE IT:
Mix yogurt, lemon juice, lemon rind, and honey in a bowl. Top with berries and fresh mint.

Say goodbye to egg-white omelets and hello to these herb scrambled eggs. When you only use egg whites, you miss out on the yolk’s all-important choline content. Choline is an essential nutrient that is a building block of cell membranes as well as the precursor to a neurotransmitter associated with cognitive function. Spice it up with vitamin-C-rich herbs to add a pop of color and boost your immunity.

INGREDIENTS:
2-3 eggs
1 tbsp unsalted butter
1 tsp fresh chives
2 tsp fresh parsley
2 tsp basil
(salt and pepper)

HOW TO MAKE IT:
Coarsely chop fresh herbs. Whisk together eggs, herbs, salt, and pepper. Butter is used both to fry the eggs and as a cream, so be sure to add the whole tablespoon. Once butter is melted (but not brown) over medium heat in a nonstick pan, add the herb egg mixture to the middle of the pan. After 10 seconds, slowly stir the eggs with a spatula until big lumps begin to form. Cook to the desired likeness; no more than 1 minute.

It doesn’t need to be fall for you to enjoy the warm flavors in this apple pie overnight oats. While most people reserve pumpkin pie spice to, well, pumpkin pie, it’s also a great mix for spicing up your cooked apples. On top of blood-sugar-balancing cinnamon, this spice combo also has allspice—it has the flavors of cloves, nutmeg, cinnamon, and black pepper all in one—which has been found to have anti-tumor and anti-inflammatory abilities.

INGREDIENTS:
½ cup old-fashioned regular or rolled oats (not steel cut)
1 cup vanilla almond milk
½ tsp pumpkin pie spice (cinnamon, nutmeg, allspice and ginger)
½ apple, cubed and skin removed
½ tbsp brown sugar, maple syrup, or sweetener of your choice
(pinch of salt)

HOW TO MAKE IT:
In a microwave-safe glass jar (16 oz mason jar works best), combine cubed apples, brown sugar, spices and a pinch of salt—toss to coat. Cover the jar with plastic wrap and poke a hole in the top for the steam to escape. Microwave for 2 minutes, or until apples are soft. Add oats and milk, stir well, and leave to sit overnight. If you’d like, stir the oats the next day and heat them up in the microwave for 1-2 minutes.

Filling, portable, and oh-so-yummy, you won’t have to set your alarm any earlier to whip up this quick breakfast. Cool avocado helps to balance out the spicy salsa, just like the vitamin D in the scrambled eggs will help to boost your absorption of the bone-healthy calcium in the cheese. And when you’re looking for the right cheese to top it all off, go with Cabot’s Fancy blend or check out these Best Brand Name Cheeses for Weight Loss.

INGREDIENTS:
1-2 eggs scrambled with your choice of cooking oil or spray
¼ avocado, sliced
1 medium 8” (soft-taco-sized) whole grain tortilla
shredded cheddar cheese
salsa
(salt and pepper)

HOW TO MAKE IT:
Scramble eggs and place in the middle of the tortilla. Immediately top with shredded cheese so the heat of the eggs melts it. Add sliced avocado and salsa. Fold in the sides, then the bottom of the tortilla, and then roll the burrito up to the top.

This toast hits every part of the perfect fuel combination: lean protein from eggs, heart-healthy fat from avocado, and fiber-rich carbs from the bread and tomato. This magic trio provides long-lasting energy and prevents spikes in blood sugar that your typical sugary bowl of cereal would give you.

INGREDIENTS:
1 slice whole wheat toast
½ avocado
1 egg
2 slices of tomato
Dash of hot sauce
(salt and pepper)

HOW TO MAKE IT:
While bread is toasting, fry an egg in a nonstick pan. Mash half an avocado directly on the toast, and sprinkle with paprika, salt, and pepper. Layer on two sliced of tomato and top with your egg.

We know it’s hard, but don’t worry, your mug will only be without coffee for 5 minutes. If you haven’t been a fan of the food-in-a-mug trend, this recipe for french toast will surely convert you. To make things even more interesting, we went with chocolate milk instead of regular milk to add another layer of flavor and because it’s been known to help you build muscle and burn calories. This is one healthy breakfast idea that’s so good you’ll feel like you’re treating yourself!

INGREDIENTS:
challah bread (or whole wheat bread)
1 egg
⅛ teaspoon cinnamon
¼ cup chocolate almond milk
1 tbsp maple syrup
(pinch of salt)

HOW TO MAKE IT:
Whisk egg, cinnamon, milk, syrup, and salt together until combined. Cut bread into cubes, and place in a microwaveable mug. Pour the egg mixture on top and mix well. Microwave for 2 minutes, making sure to check it every 30 seconds so it doesn’t overflow.

This classic summer dessert gets a flat-belly makeover with a dose of bloat-banishing ginger. Chunks of juicy peaches, sweet honey, and creamy yogurt are the perfect accompaniment for the nutty flax seed and spicy ginger. And when it comes to fighting off cell-damaging free radicals, leave it to the peaches. This fruit packs plenty of beta-carotene, the carotenoid that gets converted to cancer-fighting vitamin A in your body.

INGREDIENTS:
1 cup yogurt
¼ cup peaches
1 tbsp flax seeds
1 tbsp grated ginger
1 tbsp honey

HOW TO MAKE IT:
Grate fresh ginger into a cup of yogurt with honey, stir to combine. Top with peaches and flax seeds.

A thin smear of cottage cheese takes the place of fatty cream cheese on this smoked salmon sandwich. For some extra crunch, we like a layer of thinly sliced cucumber, a fruit that’s a great source of vitamin K. This vitamin’s triple threat is that it helps with blood circulation, cell growth, and keeps your bones strong. Lucky for us, the omega-3 fatty acids in salmon—one of our best-ever proteins for weight loss—help boost your absorption of this vitamin.

INGREDIENTS:
2 thick slices pumpernickel or whole wheat bread
4 oz smoked salmon
¼ cup cottage cheese
2 tbsp chives, thinly sliced
¼ of a cucumber, thinly sliced
(salt and ground pepper)

HOW TO MAKE IT:
While bread is toasting, chop up chives and slice cucumber. Mix cottage cheese and chives together and spread on both slices of bread. Layer one slice with cucumber, smoked salmon, and salt and pepper and then top with the other slice.

Prepare for the long day ahead with this chocolate peanut butter smoothie. Peanut butter is a fit foodie staple because it’s packed with filling fiber, heart-healthy monounsaturated fats, muscle-building protein, and fat-burning folate. Add a couple tablespoons of antioxidant-rich cocoa powder and you’ll satisfy your chocolate cravings too. Before you blend, be sure to look at our exclusive report of The 36 Top Peanut Butters—Ranked.

INGREDIENTS:
2 tbsp unsweetened cocoa powder
1 tbsp peanut butter
1 banana
1 cup sweetened vanilla almond milk
½ cup yogurt
½ cup ice

HOW TO MAKE IT:
Combine all ingredients in blender and blend until smooth.

For those mornings where all you want is a cup of fruit, throw together this fruit salad with tangy honey-yogurt dressing. This genius idea for a healthy breakfast is perfect for when you can’t eat your breakfast for another 20 minutes, like after you get into work; the frozen berries will keep everything cold. Everything will stay nice and bright with the addition of lime, which not only prevents the brown oxidation of the banana but has also been shown to have anti-cancer effects and soothe acid reflux.

INGREDIENTS:
2 teaspoons honey
¼ cup yogurt
1 teaspoon lime juice and lime zest
1 cup frozen mixed berries, thawed
1 banana

HOW TO MAKE IT:
Whisk together honey, lime juice, lime zest and yogurt in a bowl. Add fruit and toss to cover in the dressing.

Whipping up a breakfast quinoa bowl is a great way to use up leftovers from last night’s dinner. Quinoa’s nutty flavor pairs perfectly with the pecans, strawberries and almond milk. For some added flair, we’ve topped it off with a splash of balsamic vinegar, an ingredient which acts as an antiglycemic agent. According to a study in the European Journal of Clinical Nutrition, when you add vinegar to a meal, it can reduce your glycemic response by over 30 percent. A decreased glycemic response means your blood glucose levels will rise more slowly, so your body can feed you energy over a longer period of time.

INGREDIENTS:
1 cup leftover cooked quinoa
½ cup sweetened almond milk
½ cup strawberries
¼ cup chopped pecans
drizzle of thick balsamic vinegar

HOW TO MAKE IT:
In a bowl, combine cooked quinoa with milk and pop in the microwave to warm up, 1-2 minutes. Stir to mix and top with strawberries, pecans, and balsamic vinegar.

This lemon poppy seed yogurt is sure to brighten your day. The addition of the lemon curd adds extra body to the yogurt and a tartness that really brings out the flavors in the blueberries. And those things you typically find on bagels? Poppy seeds are a great source of oleic acid, a monounsaturated fat that helps to lower LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood, which can ultimately help prevent coronary artery disease and strokes.

INGREDIENTS:
1 cup yogurt
1 tbsp lemon curd
1 teaspoon poppy seeds
¼ cup blueberries
¼ cup granola

HOW TO MAKE IT:
Stir together yogurt, poppy seeds, and lemon curd. Top with granola and blueberries.

We go bananas for bananas, but even more so for banana bread mug muffins. Besides making you smile—they contain folate, a nutrient that boosts your brain’s absorption of the feel-good chemical, serotonin—bananas also give you energy since they’re a great source of glucose, the most easily digestible source of sugar. The added fiber and protein from rolled oats and egg will help slow down the absorption of these natural sugars, keeping your blood glucose levels more stable.

INGREDIENTS:
¼ cup rolled oats
2 tbsp vanilla almond milk
1 tsp maple syrup
1 egg
1 banana, mashed
(pinch of salt)

HOW TO MAKE IT:
Whisk together milk, honey, salt, and egg. Add your oats and mashed banana, and stir until combined. Pop in the microwave for 2 minutes, checking the mug after every 30 seconds and waiting 10 seconds before putting it back in.