Dietitian Melissa Meier shares 15 healthy breakfasts ideas you can make at home that costs less than $5 a serve.
You’ve been told for years that breakfast is the most important meal of the day – and indeed, there are many benefits to eating a nourishing meal first thing in the morning. It’ll give you energy to make it to midday, boost your concentration and balance your blood sugars. It’s an excellent opportunity to give your body a good hit of nutrients, too.
But eating the same old PB on toast day in and day out isn’t exactly what I’d call a healthy breakfast repertoire. You see, when it comes to nutrition, variety is the spice of life. You want a diet (and therefore a brekkie rotation) as diverse as possible in order to tick off all of your nutrient requirements.
To give you a helping hand, here’s fifteen delicious breakfast ideas that get my dietitian stamp of approval. For the most part, each of my breakfast options below contain the winning combination of slow-burning carbs, hunger-busting protein and gut-loving fibre, to keep you feeling satisfied long into the morning.
The best part? They’re cheap-as-chips (figuratively speaking), with most coming in at less than $3 a pop.
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1. Baked beans on toast
For a boost of gut-loving fibre and plant-based protein, baked beans are a game changer. Be sure to opt for a reduced-salt variety to save yourself the excess sodium.
You’ll need: One 130g tin of baked beans and two slices of wholegrain toast.
2. Green omelette
Greens for breakfast – that’s a sure-fire sign of a healthy meal. The addition of zucchini and spinach to your morning eggs will get you that little bit closer to your daily five serves of veg.
You’ll need: Two eggs, one zucchini and a handful of spinach cooked in a teaspoon of olive oil, with a slice of wholegrain toast.
3. Natural muesli with yoghurt and frozen berries
You might be surprised to learn that frozen fruit can be just as healthy as fresh – and it’s a whole lot cheaper. Frozen berries are a go-to in my household for a hit of sweetness and disease-fighting antioxidants in my brekkie bowl.
You’ll need: Half a cup of natural muesli, 150g natural yoghurt and half a cup of frozen mixed berries.
4. Avocado, cheese and tomato on toast
Heart-healthy fats thanks to the avocado, a boost of protein thanks to the cheese and a dose of fibre thanks to the wholegrain bread and tomato. Winning.
You’ll need: A quarter of an avocado, two slices of reduced-fat cheese and one sliced tomato on two slices of wholegrain toast.
5. Healthier pancakes
Heart-healthy chia seeds and almond meal make these babies a much healthier alternative to the traditional sugar-laden kind.
You’ll need: One banana, one egg, two tablespoons of almond meal and one tablespoon of chia seeds.
6. Peanut butter and banana on toast
If you’ve got a sweet tooth, this one’s for you. Natural peanut butter and a perfectly ripe banana is a match made in heaven.
You’ll need: One sliced banana and one tablespoon of natural peanut butter on two slices of wholegrain toast.
7. Porridge with one sliced pear and macadamias
Nothing beats a hearty bowl of porridge on a cold morning. The best part? With a base of oats, it’s oh-so-good for you, packed with heart-healthy beta-glucan to lower cholesterol levels.
You’ll need: Half a cup of rolled oats, three quarters of a cup of milk, one pear and a small handful of raw macadamias.
8. Breakfast burrito
For something a little different, fill a wholemeal wrap with scrambled eggs, a slice of cheese and one sliced tomato. It’s seriously delicious.
You’ll need: One wholemeal wrap, two eggs, one slice of cheese and one tomato.
9. Open-faced cherry tomato omelette with goats cheese
Eggs and veggies – they’re a match made in heaven. Cherry tomatoes offer a boost of lycopene, a disease-fighting antioxidant important for heart health.
You’ll need: Three eggs, half a punnet of cherry tomatoes and a sprinkle of goats cheese.
10. Seeded bagel with avo and egg salad
Seeds, avocado and eggs – all excellent sources of heart healthy fats to support a healthy ticker.
You’ll need: One sesame seed bagel, one quarter of an avocado, two eggs, one teaspoon of mayonnaise and a pinch of paprika.
11. Poached eggs on toast with a side of mushrooms
You can probably tell by now that I’m a big fan of eggs. They’re just so good for you – rich in protein, heart-healthy fats and even Vitamin D to support bone health. Oh, and of course they’re delicious.
You’ll need: Two poached eggs on two slices of wholegrain toast and one small punnet of mushrooms.
12. Homemade fruit smoothie
If you’re the type of person who avoids smoothies because they lack the fullness factor, here’s your secret weapon: rolled oats. A quarter to half a cup offers long-lasting carbs to balance your blood sugars and keep you feeling satisfied.
You’ll need: One cup of milk, one banana, two tablespoons of yoghurt and a quarter of a cup of rolled oats.
13. Ricotta, tomato and balsamic vinegar on toast
Ricotta cheese offers hunger-busting protein and bone-strengthening calcium, and is far less calorie-dense and sodium-heavy than many other types of cheese. It’s a winner in my books.
You’ll need: Half a cup of reduced-fat ricotta cheese, one sliced tomato and a drizzle of balsamic vinegar on two slices of wholegrain toast
14. Baked eggs
This is one for the weekend, but it’s so worth the extra effort. Gooey, runny eggs paired with a spicy tomato-based sauce and lots of feta cheese – it’s my all-time fave right now.
You’ll need: Two eggs cooked in a sauce made of one tin of chopped tomatoes, one sliced capsicum, half an onion and a teaspoon of olive oil.
15. Smashed peas on toast
An alternative to traditional baked beans, this brekkie is another great way to get health-giving legumes into your diet. Fibre – tick. Plant-based protein – tick. Delicious – tick.
You’ll need: Half a cup of peas, half a cup of ricotta cheese and a squeeze of lemon on two slices of wholegrain toast.
Melissa Meier is a Sydney-based Accredited Practising Dietitian. Connect with her at www.honestnutrition.com.au or on Instagram @honest_nutrition.