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Calorie Count Blog

6 Quick and Easy Hot Breakfast Ideas


By +Carolyn Richardson on Nov 03, 2012 10:00 AM in Healthy Eating

Time is tight in the mornings, but if you allow 10 minutes a day or 70 minutes a week to prepare your first meal of the day, you’ll save money by skipping the drive-through and getting on with your commute after a satisfying hot breakfast.

The Quick Breakfast Kit

There are simple, yet essential items you’ll need to make your hot breakfasts quickly. You can keep your quick breakfast kit on a specific shelf in your kitchen to ensure you’re not running around when it’s time to prepare your meal in the morning. Here’s it is:

1 Small frying pan and/or an omelet pan

1 Small sauce pan

1 small slotted spatula

1 small slotted spoon

1 paring knife

1 butter knife

1 tablespoon-sized measuring spoon

1 Box grater

Basic Breakfast Ingredients

The best hot breakfasts are built with lean protein, healthy fats, and lots of fiber. Here’s a list of 3 foods from each category you’ll need to make a week’s worth of hot breakfast meals.

Protein

Healthy Fats

Fiber

Eggs

Avocado

100% Whole Wheat Bread

Low-Fat Milk and Cheese

Nuts or Nut Butter

Oatmeal and Grits

Protein Powder

Oils (flaxseed, coconut, olive)

Medium Microwaveable Russet Potatoes

Additional fruit and vegetables used in the meals below include:

Blueberries
Tomato
Fresh or frozen red bell peppers chopped or sliced
Raw spinach
Fresh or frozen sliced zucchini.

6 Quick and Easy Breakfasts

Poached Egg and Avocado Sandwich

While poaching 1 egg, cut 1/4 avocado into slivers and two slices of tomato. Toast two slices of bread and add the finished egg on top of the avocado and tomato slices to make a sandwich. If you’re new to poaching eggs, here’s how to do it.  

Avocado Grits with a Side of Spinach

In a small sauce pan, prepare one cup of grits with 1 cup of 2% milk and add 1 scoop of protein powder. In a separate frying pan over medium heat, add two tablespoons of water and cook 1 cup of spinach until limp. Remove the grits from heat and transfer warm grits into a small bowl. Stir in ¼ avocado in chunks into the bowl. Serve the spinach on the side.

Egg and Cheese Omelet with Hashbrowns

Microwave one unpeeled potato. Whisk two eggs and ½ cup of mixed bell peppers while you wait. When the potato is done, shred your potatoes using the larger slots on your box grater. Fry the hash browns in 1 tbsp of olive oil in an omelet pan and add your egg mixture after 2 minutes. Cook on both sides, and add cheese after removing the pan from heat. Serve when cheese has melted.

Oatmeal with Protein Powder

Prepare 1 cup of oatmeal with water and add 1 serving of protein powder while cooking. Top with a 1/2 cup blueberries and 10 almonds.

Peanut Butter and Banana Sandwich

Toast two slices of whole wheat bread. Spread 2 tbsp of peanut butter on one slice of bread and add bias-cut banana pieces on top of the peanut butter. Add the adjoining slice of bread to make the sandwich and enjoy.

Baked Potato Breakfast

Microwave one unpeeled potato slice in half. While that’s cooking, heat 1 tbsp of coconut oil on medium-high heat in a frying pan and lightly brown ½ cup zucchini, 1 cup raw spinach, and ½ cup of red bell peppers, no more than 3-4 minutes. Add 1 egg to the vegetables. When the potato is done, slice it in half and serve the vegetable and egg mixture over the “baked” potato. 


NOTE: The full recipes with nutrition facts are available by clicking the active link of each meal.


Your thoughts…

Suggest your favorite quick and easy recipes for hot breakfasts for one.



Comments


Thank you for this post because I have been trying to figure out how to add variety in my breakfast.



Great breakfast meals. To speed things up, I often will use the microwave for the "poached" egg. Use a small Pyrex custard bowl the size that you want your finished egg. spray with non-stick cooking spray, crack egg into bowl or use eggs whites if desired, cook in microwave 45 to 60 seconds.



A variation of above suggestions I've been having lately:

Cut 2 or 3 slices of turkey bacon in half lay then in a small saute/frying pan sprayed with PAM on low/med heat.  Pile on fresh spinach -a little or a lot, experiment - I put about a cup.  Cover the pan.  Mix 2 eggs with some milk or water OR you can use EggBeaters or 1 egg and 1/4 cup EggBeaters.  Remove the cover, pour eggs over the spinach & turkey bacon (no mixing) replace the cover.  Cook until the eggs are done.  Don't have the heat too high or the turkey bacon will get overcooked before the eggs are done.  I add salsa as a garnish when it is ready.  I find this sustains me well into the day, I'm not famished by 10:30.



If you like boiled eggs, here is a quick breakfast:

Pre-boil 1-3 eggs so you won't have to do it every morning. Grab low calorie bread (for example: 100 calorie pocket bread, sandwich thins, etc), a few tomato slices, a tiny bit of green onion, and a small dollop of light mayo, some black pepper, and make a sandwich out of it. I personally like to cut up my onion and tomato at night to cut down on time even more. Another variation is using half of an avocado in place of mayo, frying the egg (with PAM spray oil) and of course adding tomato.

 

Another easy breakfast is peas and scrambled eggs. If you have leftover green peas from dinner, great. If not, you can use canned peas. Scramble 1-2 seasoned eggs (I like a little dash of Italian seasoning with mine) and while still cooking, add peas. Cook until eggs are to your liking. I always have a slice of bread on the side.

Lentil soup is something I like to eat for breakfast because it gives me a break from eggs and cereal. This isn't quick to cook, but it is quick to reheat as leftovers. It is really easy and cooks in a slow cooker. I got the recipe from Weight Watchers. Google 'Weight watchers slow cooker lentil soup' for the recipe.



Oh, and a fruit salad with red grapes, banana, chunks of apple, organic vanilla or plain yogurt, and maybe some granola or walnuts on top is easy.



All great ideas, in the article as well as in the posts, I already have  these as well as add them to just a plain 'fried' egg sandwich on the go.  My day does not go well without at least a quickie breakfast.

 



If you click on the oatmeal and protein powder link, the nutritional values and directions are a tad bit (alot) messed up!



The calories for the egg omelet and hasbrown does not have the 110 calories from the olive oil added...



Coincidentally i had a boiled egg and avacado sandwich on whole grain this morning...tasted delish and was so filling. I'm gonna have to try the poaching thing to lessen the time



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