Breakfast in 15 Minutes or Less

2.2KSHARES

By: , SparkPeople Blogger
1/22/2013 12:00 PM   :  31 comments   :  96,488 Views

Breakfast is the most important meal of the day, not only because that’s "what my Mom used to say," but because, as my kids will tell you, their Mommy (me) gets pretty grumpy when she doesn't have a good breakfast. In all seriousness, several studies point to the importance of breakfast for metabolism, mental acuity, as well as other key health and wellness factors. SparkPeople has made breakfast a key priority in its programs too.
 
At the same time, not everyone feels the same about breakfast. Too big a breakfast and my husband will feel ill. The wrong breakfast choices and my kids will stage an uprising, of which they’re usually on the verge anyway in the morning. To help other Sparkers who find breakfast challenging, I've gathered our best recipes that have a proper balance of complex carbs, proteins, and fats that are also quick, easy, and affordable to prepare. Start your day right with these breakfast gems. 



Low-Sodium Breakfast Sausage


Love your breakfast sausage but can't handle all the sodium? Try this lower sodium version: 25% less fat, and 1/10th of the sodium.

calories: 147.7   fat: 11.1 g   protein: 10.1 g   carbs: 0.6 g   fiber: 0.2 g



Swapped-Out 'Sausage' Gravy


Growing up in the South, sausage gravy was a staple on our breakfast table, so I wanted to create a healthier version. Guess what? My teenage son had no idea his "sausage" gravy had a secret ingredient!
 
calories: 116.4   fat: 7.2 g   protein: 4.9 g   carbs: 9.2 g   fiber: 0.9 g
 


Roasted Buckwheat Breakfast Cereal


Cold, it crunches and pops in your mouth with a bold, nutty taste. Hot, it becomes smooth and more mellow. Either way, buckwheat (kasha) is a healthy, hearty breakfast.
 
calories: 326.5   fat: 4.9 g   protein: 12.8 g   carbs: 60.6 g   fiber: 7 g
 


Blue Oatmeal

 
Start your day with this hearty, healthy breakfast, of course!
 
calories: 214.2   fat: 5.7 g   protein: 6.9 g   carbs: 38.4 g   fiber: 7.5 g
 


One Minute Microwave McMuffin

 
Tight on time? This quick breakfast literally takes one minute. Set your stopwatch..and GO!
 
calories: 279   fat: 9.5 g   protein: 27.1 g   carbs: 25.5 g   fiber: 5 g
 


Flax Muffin in a Mug

 
Great healthy, filling muffin for breakfast or a snack.
 
calories: 237.6   fat: 18.1 g   protein: 12.4 g   carbs: 12.3 g   fiber: 9.3 g
 


Pumpkin & Apple Waffles

 
These seasonal waffles are easy to make and are packed with protein and fiber. 
 
calories: 256.1   fat: 4.2 g   protein: 9.6 g   carbs: 49.3 g   fiber: 7.7 g
 


Fiber One Parfait

 
This is a very healthy and filling breakfast, snack or even lunch.
 
calories: 289.1   fat: 4.3 g   protein: 13.4 g   carbs: 64.3 g   fiber: 17.4 g
 


Amazing Kale and Eggs

 
A fantastic way to get in a vegetable at breakfast!
 
calories: 136.4   fat: 8.4 g   protein: 8.7 g   carbs: 7.9 g   fiber: 2.6 g
 


Mini Vegetable Frittatas

 
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete breakfast.
 
calories: 71.3   fat: 4 g   protein: 5.3 g   carbs: 3.9 g   fiber: 1.4 g
 

Raw Granola Bars

 
This raw granola is great for breakfast or an afternoon snack. It's full of heart-healthy fats!
 
calories: 155.6   fat: 10.1 g   protein: 4.1 g   carbs: 15.5 g   fiber: 3.4 g
 


Oatmeal Mix

 
Who needs fancy oatmeal from the store? Mix up your own delicious oatmeal and you'll have a gourmet breakfast each morning.
 
calories: 329.2   fat: 15.3 g   protein: 8.9 g   carbs: 44.9 g   fiber: 8.8 g
 
How do you start your day? What is your go-to healthy breakfast? 
 
Want more healthy recipes from Chef Meg and fellow SparkPeople members? Be sure to subscribe to SparkPeople's Recipe of the Day email. Click here to sign up!
 
Did you know SparkRecipes is now on Facebook? Click here to "Like" us!
 
Order your copy of "The SparkPeople Cookbook" today. 


Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
 

NEXT ENTRY >   35 Ways to Be Healthier This Year

Great Stories from around the Web

Comments

  • 31
    Thanks for some new ideas! :) - 7/30/2014   11:08:15 PM
  • 30
    I never leave the house without breakfast, and taught my chilluns the same. There are only two recipes that I'd turn my nose up to -- great Blog! 8-) - 7/2/2014   4:04:32 PM
  • MARIANPARTON
    29
    Looking forward to trying the shakes!
    - 1/13/2014   10:17:31 PM
  • 28
    I made mini omelet muffins yesterday and I can just pop them in the microwave in the morning and eat them on my way into work. Super easy. You fill the muffin tins 1/3 full of whatever chopped ingredients that you want...veggies, cooked meats, cheese. Pour beaten eggs over it and cook at 350 for 20 min. - 1/13/2014   4:49:32 PM
  • 27
    Yum. Some great ideas. I cannot wait to try the "sausage" gravy. - 1/13/2014   1:47:45 PM
  • 26
    Great recipes! Thanks! - 5/14/2013   1:57:54 PM
  • 25
    I may actually eat a decent breakfast now. - 4/11/2013   11:01:06 AM
  • 24
    The parfait and kale omelet look yummy! Will try!! - 2/19/2013   3:06:21 PM
  • 23
    Thanks for the insight! I'll be trying some of these! - 1/27/2013   9:05:12 AM
  • 22
    I could live on this stuff!! Thanks..............all good ideas!! Serv 'em up : ) - 1/25/2013   4:30:28 PM
  • 21
    I appreciate the Sparker who said she put chopped dates in oatmeal for breakfast. Had it this morning and don't need to use any sweetener. It's de-lish!!! - 1/23/2013   8:16:38 PM
  • 20
    I've noticed that for me, it's really true that if I don't eat breakfast, I'm more likely to overeat the rest of the day. I think I'm going to try the microwave mcmuffin for breakfast this morning. - 1/23/2013   11:36:18 AM
  • GOODWITCH333
    19
    Those kale and eggs look amazing! Good thing I checked this out before hitting the grocers today! - 1/23/2013   10:03:51 AM
  • 18
    Some of these look delicious. Can't wait to try them. - 1/23/2013   10:00:43 AM
  • 17
    Thanks for this blog. I will be making several of these recipes in the very near future. - 1/23/2013   9:53:01 AM
  • HPSANDDOLLAR
    16
    I will try the waffles. - 1/23/2013   8:09:49 AM
  • BABS4625
    15
    I usually go with a veggie egg white omelette or oatmeal with chopped apple/raisins or with blueberries. I have learned to love breakfast. - 1/23/2013   4:45:11 AM
  • BABS4625
    14
    I usually go with a veggie egg white omelette or oatmeal with chopped apple/raisins or with blueberries. I have learned to love breakfast. - 1/23/2013   4:45:09 AM
  • 13
    I like steel but oatmeal for breakfast. Trader Joe's has one that is ready in 8 minutes. I add slivered almonds and fruit. On Sunday nights if I know I will be rushed during the week, I make Irish Porridge using McCann's Steel Cut Irish Oatmeal in a 4 serving batch. It takes all of 15 minutes and then I leave it on the stove-top over night. In the morning I divide it up and put 3 servings in small containers in the fridge. ;-) - 1/23/2013   3:08:43 AM
  • 12
    My normal breakfast is Old Fashioned Oatmeal with Almond milk, Sunflower seeds, Raisins, Cinnamon. Sometimes I add frozen strawberries or swap 1/2 banana for the raisins. I also like walnuts or flax seed in my oatmeal. Very filling breakfast that I heat up in the microwave. Thanks for all of these great ideas! :)) - 1/23/2013   12:52:02 AM
  • 11

    Thanks for some of these, although I think I'd gag if I had to eat the sausage gravy for breakfast, not the most attractive of meals. I like my poached eggs and fruit for breakfast and I ALWAYS make time to make something substantial. - 1/23/2013   12:44:00 AM
  • 10
    This really makes me laugh. As IF I ever have 15 minutes to make breakfast. ;) - 1/22/2013   11:24:41 PM
  • 9
    I still prefer buttered toast and coffee with peanut butter. Maybe its not THE healthiest but its fast. - 1/22/2013   10:46:44 PM
  • 8
    Anybody tried that flax muffin? I'm pretty sure 1/4C would be detrimental to my belly! - 1/22/2013   3:30:49 PM
  • 7
    I still stick with my old standby of blended almond milk, a banana and protein powder. super fast and easy to take with you in the car. - 1/22/2013   3:10:21 PM
  • 6
    I love a bagel thin with 1 tbsp of peanut butter or honey nut cream cheese. I keep a few frozen smart ones breakfast sandwiches in the freezer in case I'm really pressed for time. - 1/22/2013   2:00:38 PM
  • 5
    I usually eat a Kashi cereal and soy milk. Quick, easy, and no cooking required. When I have more time I like steel-cut oatmeal (made with soy milk) with warm sliced peaches as well as wheat toast, a boiled egg, and turkey bacon - 1/22/2013   1:56:15 PM
  • 4
    love the "one" dish options! - 1/22/2013   1:33:22 PM
  • 3
    I never care about eating breakfast. - 1/22/2013   1:10:08 PM
  • 2
    Some of my faves are oatmeal and blueberries with cinnamon, ground flax seed and almond milk. Another is a omelette with whatever vegi's I have available. - 1/22/2013   12:25:16 PM

Please Log In To Leave A Comment:    Log in now ›


Join SparkPeople.com

x Lose 10 Pounds by January 5! Get a FREE Personalized Plan