Best Healthy Breakfast Ideas & Recipes
Breakfast is an important meal, but with busy schedules and lives, it’s easy to overlook it and miss out on all of the nutritional benefits a healthy breakfast can offer.
That’s a big miss, because when you eat a healthy breakfast, you kick-start your metabolism for the day. It’s that boost that energizes you for whatever you have planned. When you skip breakfast, you might find yourself feeling sluggish.
That’s because when you wake up, your blood glucose levels are at their lowest as you have essentially fasted during your sleeping hours. Those low glucose levels may lead to concentration and memory difficulties and poor eating decisions later in your day.
A consistent and healthy morning breakfast routine helps you tap into your optimum health — and it doesn’t have to be difficult. In this article, we cover some of the healthiest, easiest and quickest foods that you can make for breakfast, even if you’re in a hurry!
What are healthy breakfasts?
A nutritious, well-balanced breakfast gives you energy — and keeps you from feeling hungry throughout the morning. You’ll want to include a balance of healthy proteins, fats, and carbohydrates and include vitamin-rich ingredients.
Be sure to prepare your breakfast in such a way as not to add any additional unhealthy calories. Fueled by healthy ingredients, your breakfast will give you what your body needs to think, feel and perform well.
If you’re in need of some new ideas for healthy breakfast meals that are both exciting and healthy at the same time, we’ve got you covered!
Healthy Breakfast Foods
There are plenty of healthy foods to incorporate into your breakfast. Here is our list of the top healthy foods to eat for breakfast.
Açaí berries are an antioxidant-rich superfood loaded with powerful plant compounds. Long a staple of indigenous diets, this nutritional powerhouse is packed full of healthy Omegas 3, 6 and 9.
Açaí is low in naturally-occurring sugars and high in fiber content. That means a feeling of fullness and healthy digestion! Açaí is ideal in a breakfast bowl or a smoothie.
Dates are full of natural sugar and packed with nutrients. They are high in polyphenols, a type of antioxidant compound that protects your body from inflammation.
High in fiber, one fourth of a cup of dates provides 12% of your daily fiber requirement, helping you feel full longer.
Low in fat and calories, non-dairy milks, such as almond and oat milk, have half the calories of milk per serving and often contain more calcium than dairy milk. They are also higher in water, increasing your hydration.
Most contain no animal byproducts, making it both vegetarian and vegan-friendly. Each non-dairy milk has a unique flavor profile to heighten the taste of your breakfast.
Nut butters are a great way to add protein and fiber to your breakfast. They contain a mix of nutrients including fiber, protein, B vitamins, phosphorus, zinc, and vitamin E. Vitamin B helps regulate energy levels, supports brain function, and promotes proper cell metabolism.
They are also loaded with heart-healthy monounsaturated fats. What’s quicker than spreading some nut butter on a healthy bread, fruit slices, or adding it to your smoothie? Just watch your portions and try to keep it to two tablespoons or less!
Vegetables are a great source of vitamins, potassium, and fiber. The sweet potato is the queen of vegetables: A single cup of baked sweet potato provides almost half of your daily vitamin C needs. Sweet potatoes also provide up to 400% (yes, it's true!) of your recommended daily intake of Vitamin A.
Vitamins A and C are vital in the support of immune function, and Vitamin A is key for maintaining healthy skin, clear vision, and promotes organ function. Did we mention we have a recipe for a sweet potato and Açaí smoothie?
Whole grains boast protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Reach for whole grain breads for a healthy breakfast. You can pair it with those healthy nut butters, avocado, or even whip up some healthy French toast topped with Açaí.
Non-dairy yogurt contains some of just about every nutrient that your body needs, including calcium, the mineral necessary for healthy teeth and bones. In fact, one cup of yogurt can help in supporting your calcium needs. Each cup of non-dairy yogurt typically provides phosphorus, magnesium, and potassium too!
Healthy Breakfast Ideas
The foods from the list above can be prepared in a variety of ways to make healthy breakfast dishes. Together, they provide complex carbohydrates, fiber, protein and the necessary amount of fat — a combination that offers health benefits and helps you feel full.
Wondering how many calories you should consume for breakfast? If you're not following a set diet, you can simply go by generic guidelines and look to have 350 to 500 calories at breakfast.
The easy, healthy breakfast recipes below meet that calorie goal. Each can be prepared in a variety of ways to suit your lifestyle and time. Read on to discover how to make a healthy breakfast!
Pure AÇAÍ Bowl Recipe
- 2 SAMBAZON Açaí Pure Unsweetened Superfruit Packs
1/8 Cup Coconut Water
1 Tbsp Amazing Grass Greens Powder
1/8 Cup Coconut Shavings
Our Pure Açaí Bowl Recipe calls for blending all ingredients until smooth. Top with granola, bee pollen and maybe some honey if you’re feeling frisky. Our SAMBAZON Açaí Superfruit Packs are ideal for bowls and smoothies.
AÇAÍ Protein Smoothie with Walnuts & Vanilla
1 Banana, frozen
1 Scoop Sunwarrior Vanilla Protein Powder (or your choice of vanilla protein powder)
Handful Raw Walnuts
Dash Vanilla Extract or Fresh Vanilla Bean
Our Açaí Protein Smoothie with Walnuts & Vanilla Recipe calls for putting everything in a blender and blending for at least 45 seconds.
Amazing AÇAÍ Bowl with Cauliflower, Mango & Pineapple
1 Cup Coconut Water
1 Cup Cauliflower, frozen
1 Cup Mango, frozen
1 Cup Pineapple, frozen
Handful of Kale
Handful of Alter Eco's Dark Chocolate Coconut Clusters, broken into pieces
Two squares of Alter Eco's Sea Salt bar
Our Amazing Açaí Bowl with Cauliflower, Mango & Pineapple Recipe calls for blending the frozen cauliflower, frozen mango, frozen pineapple, banana, SAMBAZON Açaí, kale and coconut water until smooth. Transfer smoothie mixture to a bowl. Top with coconut clusters, chopped chocolate, and fresh fruit (such as strawberries, bananas, raspberries or pineapple).
Straight from the Palm Protein AÇAÍ Bowl with Berries
¼ Cup – ½ Cup Non-Dairy Milk
1 Tsp Cacao Powder
Handful of Spinach
½ Cup Mixed Berries, frozen
Our Straight from the Palm Protein Açaí Bowl with Berries Recipe calls for putting everything in the blender (break up your SAMBAZON Superfruit Packs), blending until really thick – adding more liquid if necessary – then pouring into a bowl, topping with granola, fruit, and a drizzle of honey.
AÇAÍ Greek Yogurt Parfait
1 Cup Nonfat Greek Yogurt
1/2 Cup Low-Sugar Granola (up to 10 grams of sugar)
1 Cup Berries, fresh or frozen
Our Açaí Greek Yogurt Parfait Recipe calls for blending yogurt with SAMBAZON Açaí Juice. Measure your ingredients and layer them in a parfait glass or mason jar.
Nuts & Trail Mix AÇAÍ Bowl
¼ - ½ Cup Hemp Milk
1 Banana, frozen
¼ Cup Mixed Berries, frozen
Dash of Cinnamon
Toasted Buckwheat Groats (or toasted hemp seeds)
Sprouted Superfood Trail Mix (the kind with nuts and berries)
Our Nuts & Trail Mix Açaí Bowl Recipe calls for putting all ingredients in a blender and blending until combined. Let your SAMBAZON Superfruit Pack sit out for a couple minutes before you slice it in half or cut the top off and break into the blender. You want it to be really thick but also fully blended so give it a go for at least 30 seconds. Taste to add more seasoning as needed. Pour into a bowl, top with granola and loads of trail mix.
Peanut Butter Pancakes
1 Medium Banana, mashed
4 Tbsp JUST Egg (or your choice of egg substitute)
4 Tbsp Peanut Flour
Our Peanut butter Pancakes Recipe calls for, in a medium size, bowl, mashing a banana until smooth.. Add the eggs and whisk until completely combined. Add peanut flour to the bowl and stir until combined and the batter is smooth. Heat a large skillet over low/medium heat and spray with coconut oil cooking spray. Let cook for about a minute or until the top of the pancake begins to bubble and carefully flip your pancake. Let the second side cook for an additional minute. Remove and place onto a plate.
Sweet Potato Toast
Small-Medium Size Sweet Potato
Toppings such as Nuts, Berries, etc.
Our Sweet Potato Toast Recipe calls for slicing sweet potatoes into toast-like pieces (about 1/4 inch thick) and adding to the toaster. Toast TWICE on high. Top with your favorite toast toppings.
Protein-Focused Peanut Butter & Jelly AÇAÍ Bowl
1/8 Cup Apple Juice
1 Handful of Blackberries
1 Spoonful of Nut Butter
Our Protein-Focused Peanut Butter & Jelly Açaí Bowl Recipe calls for blending all ingredients until smooth. Scoop into a bowl and top with granola, more blackberries and a drizzle of agave. Your PB&J Açaí Bowl is ready to enjoy!
Nut Butter Granola Bars
1 Cup Natural Peanut or Almond Butter
2 ½ Cups Gluten-Free Rolled Oats
½ Pure Maple Syrup
Our Nut Butter Granola Bar Recipe calls for lining an 8-inch square baking pan with parchment paper or wax paper. In a medium, microwave-safe bowl (large enough to add oats later), add peanut butter and maple syrup. Whisk together until well mixed. Heat in 20-second increments in the microwave until warm, fragrant bubbles begin to form. Whisk in between heating increments. Add oats to the peanut butter mixture. Using a rubber spatula, stir and fold until thoroughly combined.
Pour this mixture into the prepared baking pan. Smooth into an even, tightly packed layer. If using a granola bar pan, evenly distribute mixture into the crevices in the pan. Press down into a very tightly-packed layer.
Freeze for 25-35 minutes, or until firm and completely chilled. Slice into 18 bars (3 columns by 6 rows), or release bars from a granola bar pan.
Why Choose SAMBAZON’s Organic AÇAÍ?
We are the first USDA-certified, Fair Trade organic Açaí company. Our Açaí is just the way nature intended it — and will always stay that way.
We exist to provide a win-win solution that helps protect the Amazon Rainforest and supports your health and wellness. We care for the people we work with, the planet we live on, and the prosperity of everyone involved.
Eat a Healthier Breakfast With SAMBAZON!
Every day is a nonstop adventure and a delicious, nutritious breakfast is the first important move you make. Start your day right: Explore our delicious organic and vegan Açaí products, ready to enjoy in minutes!