Healthy Breakfast Recipes

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We all know the mornings can be hectic, and choosing healthy options to get your day started right isn’t always the first thing on your mind. So we’ve compiled a list of healthy gluten-free recipes to make your life easier and your mornings brighter!

Overnight Oats

Making oatmeal that isn’t the consistency of infant boogers can be a challenge. I didn’t eat oatmeal for a long time specifically because I don’t like the texture. But these overnight oats are soaked the night before rather than boiled or microwaved the morning-of, and come out the perfect combination of creamy and smooth. And soaking the oats helps retain more nutrients for your body to absorb, so this recipe is a win-win. Add your own combination of fruits, nuts, grains, and sweeteners to tailor it to your lifestyle and needs.

Ingredients:

3/4 cup + 1 tablespoon (6 1/2 fluid ounces) milk (anykind)

1 scant tablespoon (10 g) ground chia seeds (or ground flaxmeal)

3/4 cup + 2 tablespoons (85 g) certified gluten free old fashioned rolled oats

1/8 teaspoon kosher salt

Stevia or honey to taste

Instructions: 

Let mixture sit in the refrigerator for 6-10 hours. Add flavorings to taste and serve cold.

Avocado Breakfast Bowl

This savory and protein-rich recipe is equal parts healthy and delicious. Add your own veggies and spices to amp it up to taste.

Ingredients:

½ cup of water

¼ cup quinoa

1 ½ teaspoons avocado or olive oil

2 eggs

¼ teaspoon seasoned salt

¼ teaspoon pepper

1 diced avocado

2 tablespoons feta cheese crumbles

Instructions: Cook quinoa according to package instructions and cook eggs to desired doneness. Mix in a bowl while still warm and top with avocado and cheese.

Mediterranean Mini Quiche

This recipe is delectably fresh and delightfully easy. It’s paleo, vegetarian, and dairy-free–what more could you ask for? Prep a whole muffin tin in 30 minutes and have it ready in under an hour for breakfast all week.

Ingredients:

Flaky Crust

2 cups almond flour

½ tsp salt

¾ tsp baking soda

¾ cup melted coconut oil

1.5 Tbsp water

Filling

½ red onion, finely diced

2 garlic cloves

2 handfuls of baby spinach, chopped

½ cup sun-dried tomatoes, sliced

½ cup red olives, pitted and sliced

4 organic eggs

¼ cup nutritional yeast

2 Tbsp nut/seed mylk or vegetable broth

Pepper to taste

Instructions: Preheat the oven to 350F and line a muffin tin with muffin liners. For the gluten-free quiche crust, whisk together the almond flour, salt, and baking soda. Add ½ cup melted oil coconut and 1.5 Tbsp water, adding more oil as needed until mixture comes together. The pastry crust should be crumbly but hold together when pressed into a ball.

Press the pastry crust into the muffin liners covering the bottom and half way up the sides. The gluten-free quiche crust should be roughly half a centimeter thick. Poke a couple holes in the bottom of each mini quiche with a fork and place in the oven for 10 – 15 minutes, until lightly brown.

While the crust is cooking, sauté the onions in a frying pan over medium heat for 5 minutes. Add the garlic and sauté until fragrant, roughly 2 minutes. Add the baby spinach and sauté until wilted, roughly 5 minutes.

Turn off the heat and stir in the sun-dried tomatoes and olives and set aside. In a medium sized bowl beat the eggs with the nutritional yeast, mylk or vegetable broth and pepper until frothy. Once the quiche crust is golden brown, remove from the oven and spoon the Mediterranean mixture into the crust. Top with the egg mixture and use the back of a spoon to smooth the top. Place the quiche into the oven and bake until the eggs have set, roughly 20-40 minutes.

Breakfast Fried Rice

Looking for a change from traditional breakfast food? Try this breakfast fried rice for a protein-rich savory start to your day. Use leftover ingredients to save some money as an added bonus.

Ingredients: 

1 cup short-grain uncooked brown rice OR 3 ½ cups cold cooked rice

4 cups water (If using uncooked rice)

1 tbsp sesame or peanut oil

4 scallions

1 tbsp rice wine vinegar

1 tbsp soy sauce

2 cups chopped spinach

2 eggs beaten

Salt and pepper to taste

Hot sauce and additional soy sauce for serving

Instructions:

In a medium saucepan, combine the rice with the water and bring to a simmer. Cover and cook the rice over low heat until tender, about 30 minutes; drain.

In a large, nonstick skillet, heat the sesame oil until shimmering. Add the scallions and cook over moderate heat until tender, 2 to 3 minutes. Stir in the cooked brown rice, vinegar and soy sauce and cook until rice is heated through, about 3 minutes. Add the spinach and cook until wilted, 2 to 3 minutes longer.

Push the cooked rice mixture to the sides of the skillet and add the lightly beaten eggs to the middle, stirring until cooked, 1 minute. Mix the eggs with the rice. Season with salt and pepper and serve hot with soy sauce and hot sauce.

Green Smoothies

I love me a smoothie, and there’s nothing better on a hot summer morning. Amp up your smoothie game by adding power greens, veggies, and ginger. These are the ingredients for a breakfast that packs a punch without packing on pounds.

Ingredients:

Some kind of leafy green (Kale, Spinach, Arugula, whatever you like)

A liquid base (water, coconut water, almond milk, yogurt, etc)

Ripe fruit, fresh or frozen

Instructions:

Use the 60/40 method of 60% fruit to 40% greens to get a smoothie that tastes great and packs a healthy punch. Add chia seeds, almond butter, flax seeds, protein powder or other supplements for a protein boost. Always use raw, natural sweeteners like honey (or rely on the sweetness of the fruit!)

Hopefully these easy breakfast recipes will help you get your day started right.

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