10 Quick Healthy Breakfast Ideas
Sometimes, mornings can be a mad rush to get yourself sorted — especially if you wake up early to work out before other life commitments.
Whether you exercise in the mornings or not, a quick healthy breakfast isn’t always easy to prepare when you’re trying to get ready for the day ahead.
That’s why we’ve come up with 10 quick healthy breakfast ideas, to help save you some time during the morning chaos. By planning ahead and creating yourself a meal plan, you can fuel your body post-workout and set yourself up for a productive day ahead!
- Banana and chia seed toast
- Protein green smoothie
- Avocado toast
- Chilli kale toast with hummus
- Overnight oatmeal
- 3-ingredient protein pancakes
- Banana, cashew and cacao nib protein pancakes
- Vegan pumpkin parfait
- Banana chia pudding
- Avocado breakfast pudding
Why is it important to eat the right food post-workout?
It’s no secret that a healthy diet is important. It’s also important to note that fueling your body correctly, both before and after working out, can make a big difference to your health and fitness goals, as well as help with your recovery and muscle development.
Why? When you work out, your body uses up a lot of energy. Specifically, your muscles use up glycogen, which is stored glucose, as the primary energy source. Your muscles also break down and develop small tears in them during this time.
If these glycogen levels are not replenished after working out, it makes it more difficult for the body to recover. That’s why eating something small within 15 to 30 minutes after working out can help to restore these levels.
Carbohydrates can help to quickly replenish your glycogen levels post-workout. It’s also important to consume protein after a workout, to help repair and build the muscle that is broken down during exercise.
While the specific amount you should eat depends on the type of workout that you’re doing, making sure you eat food that contains complex carbohydrates and protein can aid in your recovery.
Quick healthy breakfast ideas
When considering quick healthy breakfast ideas post-workout, thinking about the food’s nutritional value is especially important!
If you workout in the mornings, these quick healthy breakfasts are ideal! They contain both a combination of carbohydrates (to replenish glycogen), as well as protein (to help repair and rebuild muscle).
Keep reading for some quick healthy breakfast ideas — that also taste amazing!
1. Banana and chia seed toast
This deliciously filling quick healthy breakfast will only take a few minutes to make. Simply toast some wholegrain bread in the toaster, then top with some natural nut butter, chopped banana and chia seeds.
Chia seeds are an incredible superfood — they’re easy to digest and contain a range of nutrients like protein, fibre, and calcium, as well as omega-3 fatty acids.
As mentioned, when you work out intensely, you lose glycogen. At the same time, when you sweat you also lose minerals such as sodium and potassium. This is why it’s considered a good idea to include bananas into your quick healthy breakfast post-workout. They are a good source of both carbohydrates, as well as potassium.
Coupled with a source of protein, this is a great post-workout choice.
2. Protein green smoothie
If you’re not much of a breakfast person but know how important it is to have something in the morning, then a green smoothie might be your best option for a quick healthy breakfast!
One of the best things about smoothies is that you can prep the ingredients the night before and place them in a container, as well as include whatever ingredients you like to suit your health goals.
A green smoothie is a great way to start your day — just aim to choose a combination of carbohydrates and protein to include. For example, oats, bananas, and a natural protein like chia seeds, spinach, or pumpkin seeds will taste delicious!
3. Avocado toast
If you love avocado, then these 5 variations of avocado toast will cover you every day of the week! While some of these avocado recipes may take a little longer to prepare in the morning, they can be made beforehand and stored in the fridge.
If you decide to prepare it beforehand, like the night before, when you wake up you simply need to toast your bread and top it with the avocado spread. There you have it — a simple and delicious quick healthy breakfast!
4. Chilli kale toast with hummus
If you’re after another toast variety for your quick healthy breakfast, this chilli kale toast with hummus contains a good combination of the post-workout macronutrients your body needs. Kale is a superfood that contains iron and antioxidants, while the chickpeas found in hummus make it known as a good vegan protein source.
While this recipe can take a little longer to prepare, you can prepare the kale mix the night before. Then just grab it out of the fridge for a quick 8-minute oven roasting while you get dressed and ready for your day.
Just keep in mind that hummus varieties do vary, so be careful when choosing a hummus to use. Try making your own ahead of time and then storing it in the fridge, such as this 3 way hummus. That way, you know exactly what ingredients are included.
5. Overnight oatmeal
While you can do this in the morning if you have a spare 5-10 minutes and want a warm meal, if you want a cooler option, then this oatmeal recipe can also be made the night before to save yourself some time!
Mix some oats with chia seeds, nuts and some seasonal fruit, then leave it to soak in the fridge overnight, for another great post-workout quick healthy breakfast to make.
Serving this chilled is a good healthy breakfast idea for warmer weather — it's great for keeping you cool!
6. 3-Ingredient protein pancakes
3 ingredient protein pancakes are another easy, quick healthy breakfast! The only ingredients you need are bananas, eggs and chia seeds, which makes them incredibly easy to make when you’re in a rush but you want something tasty and high in protein.
Top these pancakes with your favourite ingredients to squeeze in some extra nutrition. Including some healthy fats, like nut butter, will add some more nutritional value to your breakfast.
7. Banana cashew and cacao nib protein pancakes
Yes, these banana cashew and cacao nib protein pancakes do taste as delicious as they sound! Plus, they’re filled with wholesome and healthy ingredients like the superfood maca, raw cashews, egg whites and banana — so delicious and a super quick healthy breakfast to make.
Simply put all the ingredients into a blender then cook in a frypan like you would normal pancakes. Ready in just a few minutes, they’ll make your morning!
8. Vegan pumpkin parfait
This vegan pumpkin parfait is a great quick healthy breakfast to eat on the run and can be meal prepped ahead of time, even though it takes next to no time to make!
Pumpkin seeds are high in protein, as well as many other nutrients, which adds a boost of protein to your meal. If you want to decrease your sugar content, try using standard oats, instead of pumpkin granola. It might change the flavour slightly though, so test out what you like and choose something that best suits your health goals!
9. Banana chia pudding recipe
As mentioned, bananas and chia seeds are great post-workout foods, which is why this banana chia pudding recipe is the perfect, delicious quick healthy breakfast to make!
Just remember to prepare this breakfast the night before you intend to eat it, as the chia seeds need time to soak and expand in the jar. What this means though is that all you’ll need to do in the morning is grab the jar, a spoon, and run out the door!
10. Avocado breakfast pudding
This quick healthy breakfast of avocado breakfast pudding is so easy to make and can be taken with you on-the-go.
It includes avocado, banana, honey and coconut milk, which means it contains a mix of good fats, potassium and natural sweetness. By prepping the ingredients into a container the night before, you will save yourself time so that in the morning, all you will need to do is put it all in the blender!
Quick healthy breakfasts don’t have to be hard
Living a healthy lifestyle can be easy, it just takes a little preparation and planning ahead. At the start of every week, try to get yourself organised ahead of time — schedule in your workouts and think about what foods you’d like to eat to complement your health and fitness goals. No matter how busy you are, it is possible to stay healthy!
With the 12 Week Challenge starting 14 January, there’s no better time than now to get one step ahead by trying out these quick healthy breakfast ideas. Discover which meals you prefer and what you feel best fuels your body post-workout.
What are your favourite quick healthy breakfast meals to make when you’re in a rush? Let us know in the comments!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.