If you’re looking for a healthy breakfast idea that will help you start your day off right, consider making overnight oats. They’re easy to prepare and have a lot of potential nutrition benefits. Overnight oats are made by soaking raw rolled oats in liquid overnight until they become soft. Here are some of our favorites:
Overnight Oats with Peanut Butter and Banana
Ingredients:
- 1/2 cup oats (preferably whole grain)
- 1/2 cup milk or milk substitute (I use almond milk)
- Banana, sliced into rounds or mashed up with a fork if you prefer it chunky. You can also add peanut butter, cinnamon, honey, or maple syrup for an extra boost of flavor! For a savory version, try adding some roasted nuts and seeds like almonds or cashews before refrigerating overnight.
Peanut butter
Peanut butter is a healthy tool in your weight loss arsenal, as long as you know how to use it properly. It’s high in fat, calories, and protein, so it should be consumed in moderation. The good news is that just two tablespoons contain 8 grams of protein and 4 grams of fiber — important for anyone watching their weight or trying to lose weight. This recipe sticks with the fiber-packed goodness of oats, but instead of cooking them on the stove or in a microwave, overnight oats are made by soaking raw rolled oats in liquid overnight until they become soft. Feel free to add whatever toppings you like for a little extra sweetness or crunch. Here are some of our favorite toppings:
- Fresh fruit (we love strawberries!)
- Chia seeds
- Raisins
- Seeds like sunflower seeds or pumpkin seeds
Almonds
Almonds are one of the most nutritious nuts you can eat. They’re high in protein, fiber, and healthy fats (including monounsaturated and polyunsaturated fats) that help keep your heart healthy.
Almonds also contain calcium, magnesium, and vitamin E—all nutrients that boost bone health. Vitamin E is an antioxidant that helps protect your cells from damage caused by free radicals; it’s especially important for skin health as well as brain function!
Blueberries
Blueberries are a great source of vitamin C and antioxidants, which help to fight free radicals in the body. They are also high in fiber, which can help regulate blood sugar levels.
Blueberries are low in calories and have no fat or cholesterol. This makes them a good choice for those watching their fat intake (or avoiding it altogether) while still getting all the nutrients they need with breakfast.
Blueberries have been shown to lower cholesterol levels by reducing inflammation caused by chronic disease processes such as heart disease and cancer!
Cherries
Cherries are a great source of antioxidants, which help your body fight free radicals and combat cancer. They also contain vitamin C, fiber, and potassium.
Cherries also contain melatonin, which helps you sleep at night. This compound is made from the amino acid tryptophan when it’s consumed in food or supplements like cherry juice or yogurt (as opposed to being produced naturally).
Coconut flakes
Coconut flakes are a great source of fiber and healthy fats. They also provide your body with calcium, manganese, potassium, and other vitamins and minerals.
Coconut flakes can be used to make delicious recipes like:
- Almond Butter Oatmeal (recipe here)
- Breakfast Burrito Bowls (recipe here)
Flaxseed meal
Flaxseed meal is a good source of fiber, omega-3 fatty acids, and lignans. It’s also high in antioxidants.
These chemicals may help your body absorb more nutrients from the food you eat over time. This can make you feel fuller than if you just ate straight bread or cereal without any added fiber.
Granola
Granola is a healthy breakfast option that can be eaten with milk or yogurt, or on its own. It has high fiber and protein content and can be made at home. If you’re looking for an easy way to get started with granola, homemade granola bars are the way to go!
If you’re looking for something more portable than your kitchen needs, however, there are plenty of store-bought options available as well:
- Crunchy granola bars (like these) are great because they allow you to control how much sugar is added to each bite without sacrificing any taste at all.
- There’s even a cereal called “Oatmeal Squares” which includes different flavors such as chocolate chip cookie dough (which sounds delicious).
These types of products tend not only to help make breakfast tastier but also healthier overall since they contain less sugar than traditional cereals do.”
Hemp seeds/hearts (or hemp protein powder)
Hemp seeds are one of the most nutrient-dense foods you can eat. They’re high in protein and omega-3 fatty acids, but also contain fiber, which helps keep you feeling full for longer. Hemp hearts are the seeds without the shell—they have more nutrients than just their skin!
Hemp protein powder is made from ground hemp seeds (which are sold in bulk at health food stores). It’s not just for vegans; vegetarians who prefer to avoid animal products should consider adding some hemp powder to their diet as well because it contains no cholesterol or fat.
Honey or maple syrup
Honey or maple syrup is a great alternative to sugar, which can cause unnecessary spikes in blood sugar. Just be careful not to use too much honey or maple syrup as it can make you feel gassy and bloated.
If you’re looking for something healthier than the classic breakfast treat of pancakes, try substituting some healthy sweeteners like coconut sugar or raw cane sugar instead. Stevia is another good choice because it doesn’t affect blood sugar levels like artificial sweeteners do—and doesn’t have any calories either!
Kale chips
Kale chips are a great way to get your greens in without having to eat them raw. They’re also high in fiber and other nutrients—including vitamins A, C, and K—and low in carbs.
You can make kale chips at home using either a dehydrator or an air fryer (or oven). If you’re feeling ambitious, try both! Your homemade version will be crunchier than store-bought options because they won’t have been cooked in oil like the store-bought variety typically is.
Pomegranate seeds
Pomegranate seeds are small and sweet, which makes them a great source of fiber, vitamin C, and potassium. They’re also packed with antioxidants that help your body fight free radicals.
Pomegranates are versatile—they can be added to salads, granola, or yogurt; they make a wonderful on-the-go breakfast by adding them directly into your oatmeal (or mixing them into nondairy milk), or you could even just pop some in your mouth while reading the news at work!
Pumpkin seeds (pepitas)
Pumpkin seeds (pepitas) are a healthy snack. They are high in protein and fiber, as well as magnesium, iron, and zinc. They also provide a good source of vitamins E and B12 as well as potassium. If you’re looking for something that will kickstart your day, pumpkin seeds are an excellent choice!
Conclusion
We hope these simple, healthy recipes have inspired you to get more creative in the kitchen. While there are many ways to eat this way, we encourage you to start slow — try one new breakfast ingredient each week or month until you find something that works for you! Then gradually increase the variety of foods and drinks that comprise your morning meal.
