How can I make my breakfast difficult

35 recipes for a healthy and quick breakfast

35 recipes for a healthy and quick breakfast

Are you looking for a quick and healthy breakfast because there is simply not enough time in the morning? We'll show you 35 easy breakfast recipes!

Having a leisurely breakfast in the morning, drinking coffee and starting the day relaxed only works for very few of us. Often the morning looks like that there is no time for breakfast or a croissant is quickly bought at the bakery to have at least something in the stomach. The body does not benefit much from this, however, as it simply lacks nutrients to perform well. But what happens if we don't have breakfast in the morning or only eat sweet things? And what is important in a healthy breakfast?

Why should you have breakfast?

We owe it to the rising cortisol level that we wake up, get up and start the day. After waking up, however, the body's energy reserves are exhausted, so that it is difficult to achieve full performance and concentration until lunch without breakfast. A healthy breakfast prevents cravings during the day and thus a high calorie intake and obesity. It fills you up for a long time and thus ensures enough concentration at work or at school.

What nutrients does the body need?

The body should be supplied with carbohydrates, proteins and fats not only for breakfast, but also at every other meal during the day. A balanced ratio of 50% carbohydrates, 20% protein and 30% fat long-lasting satiety and provides the body with sufficient nutrients and energy.

carbohydrates:
Complex carbohydrates are meant, that is Whole grain, spelled or oat products. They fill you up for an extremely long time, as the fiber it contains swells up in the stomach. The multi-chain carbohydrates are only slowly broken down by the body into digestible carbohydrates, which means that blood sugar increases less rapidly and then slowly decreases again. This prevents food cravings.

Egg whites:
Proteins consist of amino acids and are important for all metabolic processes in the body. They regenerate muscle cells and skin by giving the cells their shape, are involved in the transport of oxygen, strengthen the immune system in the form of antibodies and support blood clotting. Proteins are also involved in building muscles, organs, cartilage, bones, hair, skin and nails. If the body is supplied with protein, it saturates the longest in comparison to carbohydrates and fats, since the body has to spend the most energy and time to break down the proteins. It should therefore always be part of a meal and especially breakfast.

Fats:
A certain amount of healthy fats such as unsaturated and polyunsaturated fatty acids transport the fat-soluble vitamins A, D, E and K in the body. It serves the body as a carrier of energy and aroma, is a belly stone of cells and nerve tissue and protects against inflammatory processes. Fats are involved in the formation and regulation of hormones, messenger substances and in the transmission of stimuli. Pure fat is not as satiating as carbohydrates and proteins, but it should be a part of the daily breakfast.

Which foods fill you up for a long time and are suitable for a healthy breakfast?

  • oatmeal
  • millet
  • cereal
  • Whole grain bread and rolls
  • Flax and chia seeds, psyllium husks
  • sesame
  • Whole milk yogurt
  • lowfat quark
  • cottage cheese
  • cream cheese
  • Eggs
  • All types of fruit and vegetables for vitamins, minerals and trace elements
  • nuts
  • Oils like olive oil, linseed oil, and nut oils

Which foods should you avoid?

Try to avoid standard muesli, corn flakes, fruit juice or sweets from the baker in the morning. These foods are often high in fat and sugar, causing blood sugar levels to rise and fall quickly. In addition, little or no fiber does not keep you full for long, so you will quickly become hungry again.
It's easier when you click on balanced breakfast ideas place, e.g. avocado toast or protein pancakes. Of course, there is also room for sweet things at the breakfast table, such as delicious croissants or quark chocolate rolls. It is important that breakfast or the entire diet remains balanced and that you do not have to forego anything.

Avocado toast with arugula

Ingredients for 1 serving

  • 1/2 avocado
  • 2 slices of whole wheat bread
  • Juice of half a small lemon
  • arugula
  • Salt pepper
  1. Halve an avocado, remove the pulp with a spoon and place in a bowl. Mash the avocado and mix with the juice of half a small lemon, salt and pepper.
  2. Spread the avocado cream on the wholemeal bread and garnish with a few arugula leaves.
  3. tip: Tomato and scrambled eggs also taste good!

Overnight Oats

Ingredients for 1 serving

  • 80g oatmeal
  • 200ml cow or vegetable milk
  • 1 teaspoon chia or flax seeds
  • 1 pinch of vanilla
  • Fruit & nuts of your choice
  1. Put the oatmeal with the milk, the chia or flax seeds and the vanilla in a bowl or mason jar and stir.
  2. Let the oatmeal mix soak in the refrigerator overnight.
  3. The next morning, garnish the overnight oats with fruit and nuts of your choice. tip: Overnight oats are a practical breakfast for on the go.

Coconut and millet porridge

  • A pinch of vanilla
  • 125ml milk
  • 100ml coconut milk
  • A pinch of salt
  • 50g millet
  • 1 fig
  • 3 physalis
  • 1 tbsp honey
  • 1 tbsp almonds
  • 1 tbsp dried cranberries
  1. Halve the vanilla pod and scrape out the pulp. Bring the pod and pulp to the boil with milk, coconut milk and salt in a saucepan. Add millet and bring to the boil again. Let the porridge swell for about 15 minutes at a low temperature. Take out the pod.
  2. Wash and chop the figs and physalis. Marinate in honey for about 10 minutes. Mix the almonds with the cranberries into the porridge. Serve with figs and physalis.

Mushroom and tomato omelette with cheese

Ingredients for 1 serving

  • 1/2 small onion
  • 150g mushrooms, e.g. mushrooms
  • 1 tomato
  • 2 eggs
  • Salt, pepper, oil
  • 25g cheese, e.g. Gouda
  1. Cut the onion into small cubes and fry in a pan with a little oil. Cut the mushrooms and tomatoes into pieces and fry them.
  2. Beat the eggs, whisk with salt, pepper and cheese and pour over the onion, tomato and mushroom mix. Let the egg set on a low level.

French toast

Ingredients for 1 serving:

  • 2 slices of wholemeal toast
  • 100g banana
  • 20g vanilla protein powder
  • 30ml milk
  • Pinch of vanilla
  • oil
  1. Mash the banana and mix with the vanilla protein powder, milk and a pinch of vanilla.
  2. Heat some oil, e.g. coconut oil, in the pan. Dip the toast slices in the banana mixture on both sides and fry them on both sides in the pan until crispy.
  3. Garnish with fruit or nuts of your choice.

Low carb citrus salad

Ingredients for 2 servings

  • 1 grapefruit
  • 1 blood orange
  • 1 kiwi
  • 2 mandarins
  • 1 tbsp walnut kernels
  • 150 g of grainy cream cheese
  • 100 g yogurt (3.5%)
  • 1 teaspoon of liquid honey
  • 150 g low-fat quark
  1. Peel the grapefruit and orange and remove the white skin. Cut the fillets from the separating skins. Catch the juice in the process.
  2. Peel the kiwi, cut in half lengthways and cut into slices. Squeeze the mandarins. Chop nuts. Mix the fruit pieces and mandarin juice.
  3. Mix the cream cheese, yogurt with honey and quark. Serve the cream with fruit and nuts.

Protein strawberry banana smoothie

Ingredients for 1 serving:

  • 100g frozen strawberries
  • 200g low-fat quark
  • 25g protein powder (e.g. strawberry, vanilla, banana)
  • 1 banana
  • Water or lemon juice
  1. Thaw the strawberries and peel the banana.
  2. Put the strawberries with the banana, low-fat quark and protein powder in a blender and mix until you have the desired consistency. If the smoothie is too thick, just add a dash of water or lemon juice and mix again.
  3. Tip: Also tastes good with other fruits such as raspberries, blueberries, mango, peach etc.

Scrambled eggs on bread

Ingredients for 1 serving

  • 1/4 bunch of spring onions
  • 2 Table spoons of milk
  • 2 eggs
  • 3-4 cherry tomatoes
  • 2 slices of bread
  • Salt, pepper, oil
  1. Cut the spring onions into small rings and fry in a pan with a little oil. Whisk the eggs with 2 tablespoons of milk, salt and pepper, pour over the spring onions and fry with them.
  2. Crush the egg mass. Quarter tomatoes. Spread the scrambled eggs on the bread and garnish with tomatoes.

Banana bread with nuts

Ingredients for 1 bread:

  • 3 very ripe bananas
  • 200g spelled flour
  • 100g apple pulp
  • 1 packet of baking powder
  • 2 eggs
  • 50g nuts (walnuts, almonds, hazelnuts)
  1. Mash the bananas and beat them with the eggs and apple pulp until frothy.
  2. Mix flour with baking powder. Slowly add the egg mixture to the flour-baking powder mix and stir in. Pour the dough into a loaf pan and sprinkle with nuts.
  3. Bake the banana bread at 180 degrees for about 45 minutes. tip: Bake the evening before. Sufficient for two to four days.

Breakfast toast with fruit

Ingredients for 1 serving:

  • 2 large slices of bread
  • Cream cheese or cottage cheese
  • 1 tbsp honey
  • 1 pinch of cinnamon
  • Fruit of your choice
  1. Toast the bread slices in the toaster or bake them crispy in the pan. Mix the cream cheese or quark with the honey and cinnamon and spread on the bread slices.
  2. Chop the fruit of your choice, e.g. banana, strawberry or peach, and place it on the slices of bread.

Healthy quark pancakes

Ingredients for 4 persons:

  • 240 g wholemeal spelled flour
  • 320 g low-fat quark
  • 320 ml of milk
  • 4 eggs
  • 2 teaspoons of cinnamon
  • 2 teaspoons of sugar
  • 1 pinch of salt
  • Butter or oil as desired for baking
  1. Mix the flour with milk, eggs and quark to a dough until there are no more lumps. Add a pinch of salt and stir again.
  2. Let the dough rest for about ten to 15 minutes.
  3. Heat a pan. In an uncoated pan, heat a little butter or oil. No fat is needed in a coated pan. Then add two to three tablespoons of pancake batter to the pan and fry until golden on both sides over medium heat.
  4. After baking, sprinkle the cakes with cinnamon and sugar.

Quark chocolate rolls

Ingredients for 10 rolls:

  • 250 g low-fat quark
  • 300 g flour (wheat or spelled)
  • 50 ml of milk
  • 120 g of sugar
  • 50 ml rapeseed oil
  • 1 egg (size M)
  • 120 g chocolate chips
  • 2 teaspoons of baking soda
  1. Preheat the oven to 180 ° C.
  2. Mix the low-fat quark with flour, milk, egg, baking powder, rapeseed oil and chocolate chips to a smooth dough.
  3. Shape the dough into 10 balls of the same size. Place the balls on a baking tray lined with baking paper and bake for about 15 minutes at 180 ° C.

Vegetable omelette

Ingredients for 2 servings:

  • 2 eggs (size M)
  • 1 onion or two spring onions
  • 2 peppers
  • 2 tomatoes
  • 1 sprig of thyme
  • 5 stalks of parsley
  • 1 clove of garlic
  • 1 tbsp olive oil
  • 2 tbsp sour cream
  • Salt pepper
  1. Wash and core the peppers and cut into narrow strips. Wash the tomatoes too, remove the stalks and cut into cubes. Dice the onion as well.
  2. Remove the thyme from the stalk and chop finely.
  3. Heat the pan, add the oil, briefly rub a sliced ​​clove of garlic in it and take it out again.
  4. Briefly sauté the onion with thyme. Add peppers and tomatoes and fry for another two minutes.
  5. Whisk eggs with sour cream, salt and pepper. Put the egg mixture in the pan and let it set over a low heat for about 6 to 8 minutes.

Cocoa nib granola

  • 150 g pecan or hazelnut kernels
  • 400 g mixed flakes (e.g. oats, rye, barley)
  • 100 g of liquid honey
  • 5 tbsp peanut oil
  • 100 g cocoa nibs (raw cocoa nibs, health food store)
  • 1/4 teaspoon cardamom powder
  1. Preheat the oven to 180 degrees (convection 160 degrees). Roughly chop the nut kernels. Mix nuts, flakes, honey and oil in a bowl.
  2. Spread the mixture on a parchment-lined baking sheet. Roast in the oven (below) for about 25 minutes.
  3. Mix the mixture with cocoa nibs and cardamom. Stable for 2-3 weeks in an airtight jar.
180 kcal per serving (approx. 40 g), 10 g fat

Low carb chia buns

Ingredients for 6 rolls:

  • 4 tbsp light sesame seeds
  • 2 tbsp chia seeds
  • 2 tbsp flaxseed (crushed)
  • 7 tbsp psyllium husks
  • 2 teaspoons of baking soda
  • 3 tbsp quark
  • 2 tbsp cream cheese
  • 3 eggs
  • 40 g of grated cheese
  1. Preheat the oven to 200 ° C and line a baking sheet with parchment paper.
  2. Mix all ingredients, except for the sesame seeds, together to form a dough. Then let the dough rest for ten minutes.
  3. Shape the dough into six rolls, cut crosswise and sprinkle with sesame seeds.
  4. Bake the rolls until golden brown for about 30 to 40 minutes. Avoid opening the oven door while baking.

Sandwich with pesto cream cheese

  • 1 clove of garlic
  • 1 bunch of basil
  • 50 g hard Italian cheese
  • 100 g cream cheese
  • 50 g pine nuts
  • 1 tbsp olive oil
  • Salt pepper
  • 50 g rocket
  • 1 carrot
  • 8 slices of wholemeal rye bread
  • 8 slices of Bündner meat
  • 4 tbsp alfalfa sprouts
  1. For the pesto, peel and finely chop the garlic. Wash the basil and shake dry. Grate cheese and mix with garlic, basil, cream cheese, pine nuts and puree. Season with salt and pepper.
  2. Wash the rocket and carrot. Peel the carrot and cut into thin slices with a peeler. Brush bread slices with pesto cream cheese. Top with rocket, carrots and Grisons meat. Sprinkle with sprouts and serve.
approx. 10 minutes (without pesto) - 400 kcal per person, fat: 17 g

Ricotta bagel with orange and date jam

Ingredients for 4 persons:

  • 8 oranges
  • 100 g dried dates
  • 6 tbsp brown sugar
  • 7.5 g Konfigel (gelling agent)
  • 4 poppy seed bagels
  • 300 g ricotta made from sheep's milk
  • 3 tbsp sesame mushrooms (tahini)
  1. Jam: squeeze 4 oranges. Peel the rest so that the white skin is also removed. Cut out the fillets. Core and chop the dates. Put in a saucepan with oranges and juice. Stir in sugar and configles.
  2. Bring the ingredients to the boil and simmer for 5 minutes. Make a gelling test: Put some of the jam on a plate and place in the refrigerator. It should solidify after a short time. Pour the jam into three twist-off jars (250 g each) rinsed with hot water and chill.
  3. Halve the bagel. Mix the ricotta with the sesame sauce and spread on the bagel halves. Spread the jam on top. Fold up and serve.
approx. 15 minutes (+ 15 minutes for the jam) - per bagel 390 kcal, fat: 8 g, per teaspoon jam (10g) 11 kcal, fat: 0 g

croissant

Ingredients for approx. 16 croissants:

For the dough:

  • 500 g flour type 405
  • ½ cube of yeast (approx. 21 g)
  • 100 ml of sunflower oil
  • 3 tbsp sugar
  • 1 egg yolk
  • 1 pinch of salt
  • 1 packet of baking powder
  • 250 ml of lukewarm milk

Flour for the work surface

  • Parchment paper
  • 1 egg (size M)
  • 1 tbsp milk

Preparation:

  1. Put the flour, yeast, oil, sugar, egg yolks, salt and baking powder in a bowl. Add the milk and knead into a smooth dough.
  2. Roll out the dough on a floured work surface with a rolling pin to a size of 30 cm in diameter. Use a sharp knife to divide the dough into 16 triangles of equal size. Roll up the dough pieces from the wide to the pointed side and place them on a baking sheet lined with baking paper.
  3. Whisk the egg with the milk and brush the croissants with it. Bake in the preheated oven for about 15 minutes on the middle rack. After baking, place on a wire rack with the baking paper and let cool down. Decorate with the banderole and serve.

Oven setting (preheated): electric oven: 200 ° C, convection oven: 180 ° C

Working time: approx. 40 minutes
Baking time: approx. 15 minutes

Kefir pancakes

Ingredients for 10 pancakes:

  • 4 eggs
  • 200 g wholemeal spelled flour
  • 250 ml of kefir
  • sea-salt
  • 2 teaspoons lemon zest
  • 3 tbsp whole cane sugar
  • 400 g skyr or low-fat quark
  • 2 tbsp maple syrup
  • 1/2 teaspoon cinnamon
  • 2 tbsp sunflower oil
  1. Mix eggs, flour, kefir, a pinch of salt, lemon zest and sugar to a smooth batter.
  2. Mix the skyr, maple syrup and cinnamon until creamy.
  3. Heat the oil in portions and bake small golden-brown pancakes one after the other. Serve with the cinnamon yogurt.

Cucumber sandwich with lemon butter

Ingredients for 8 toast corners:

  • 1⁄2 cucumber
  • Iodized salt, pepper from the mill
  • 50 g soft butter
  • 1 teaspoon lemon juice
  • 1⁄2 teaspoon medium hot mustard
  • 1 small bunch of chives
  • 8 slices of wholemeal toast
  • 1 bed of cress

Preparation:

  1. Thoroughly wash the cucumber, peel if you like. Thinly slice or slice the cucumber. Season the cucumber slices with salt and pepper and let it steep a little.
  2. Mix the butter with lemon juice and mustard until creamy. Rinse the chives, shake dry and cut into fine rolls with scissors to form the butter and stir in. Spice up.
  3. Cut the crust from the toast slices.Butter the toast thickly. Dab the cucumbers with a paper towel, divide into four slices, cut the cress over them. Cover with the remaining slices. Wrap the sandwiches in cling film. Weigh down with a plate for about 1 hour. Unwrap the bread, cut it diagonally and serve immediately.

Per piece: approx. 120 kcal E 2 g, F 6 g, KH 13 g Cholesterol: approx. 15 mg Preparation: approx. 25 minutes (without waiting time)

Pumpkin seed bun

Ingredients for 16 rolls:

  • 350 g spelled flour
  • 350 g whole wheat flour
  • 140 g pumpkin seeds
  • 2 packets of sourdough extract (15 g each, from the health food store)
  • 1 packet (7 g) of dry yeast
  • 1 teaspoon sea salt
  1. Mix both flours and 100 g pumpkin seeds. Stir in sourdough extract and dry yeast. Add 450 ml of lukewarm water. Knead with the dough hook of the hand mixer until the dough comes off the edge. Knead the dough on a floured work surface. Let rise for 50 minutes, season with salt.
  2. Shape 16 rolls one after the other. Place on baking sheets lined with baking paper. Let rest for another 30 minutes.
  3. Preheat the oven to 200 degrees (convection 180 degrees). Brush the rolls with water and sprinkle with the remaining seeds. Bake in the oven (center) for approx. 20 minutes.
Per piece: 200 kcal, fat: 5g

Ham and mango sandwich

Ingredients for 1 sandwich:

  • 4 green lettuce leaves
  • 1/4 cucumber
  • 1/2 mango
  • 4 tbsp cream cheese (full fat)
  • 1 teaspoon sweet mustard
  • sea-salt
  • Pepper from the grinder
  • 2 slices of whole wheat bread
  • 2 slices of turkey ham
  1. Wash the lettuce leaves, shake dry. Wash the cucumber, peel the mango, cut both into thin slices.
  2. Mix the cream cheese and mustard together. Spice up. Halve the bread. Brush halves with cream cheese. Layer the cucumber, ham, lettuce and mango on two halves each. Finish with bread.

Protein Kaiserschmarrn

Ingredients for one serving:

  • 2 eggs
  • 50 g wholemeal flour or wholemeal spelled flour
  • 50 g protein powder
  • 100 ml milk
  • Raisins, powdered sugar or fruit, if you like
  1. Separate the eggs and beat the egg whites until stiff.
  2. In a second bowl, mix the egg yolks with the flour, protein powder, e.g. vanilla, and milk until there are no more lumps.
  3. Carefully fold the egg whites under the dough and add, for example, raisins or other dried fruits.
  4. Spread the dough evenly in a coated pan, fry until golden brown and turn. When the dough is evenly through, cut the dough into small pieces.
  5. Garnish with fruit or powdered sugar at the end.

Energy balls

Ingredients for 1 large serving:

  • 80 g of your favorite cereal
  • 20 g desiccated coconut, ground almonds or hazelnuts
  • 10 pitted dates
  • 1 tbsp milk or plant milk
  1. Put the dates and milk in the blender and puree.
  2. Add the muesli with the nuts or desiccated coconut and mix together.
  3. Shape the mixture into small balls.
  4. So that they don't stick so much, roll the balls in your favorite protein powder or ground nuts.