Low-Calorie Breakfast Ideas to Supercharge Your Day
Matcha, avocado toast, chia seeds, and more trendy ingredients in these simple breakfast recipes put a healthy spin on your morning meal
Don't underestimate the first meal of the day-countless studies have shown that downing protein and nutrients in the a.m. can not only help make you feel satiated, but also keep your cravings at bay. And Dawn Jackson Blatner, R.D.N., has crafted these four 400-calorie recipes to capitalize on the importance of this meal. Matcha is powdered green tea, so it's an antioxidant powerhouse and will feed your caffeine needs in the early hours. The Walnut and Maple Avocado Toast delivers protein and nutrients straight to your body, thanks to the sprouted bread, and satisfies your sweet tooth to boot. And the last two recipes, the high-protein combos of quinoa and eggs and chia seeds and yogurt both will help keep the downfall of diets (hunger) away until it's time for your mid-morning snack.
Matcha Breakfast Smoothie
In a blender, combine 1 teaspoon matcha green tea powder, 1 1/2 cups unsweetened vanilla almond milk, 2 tablespoons almond butter, 1 banana, and 1/4 cup ice. Blend until smooth. (Love the taste? Try these 20 Genius Ways to Use Matcha.)
Walnut and Maple Avocado Toast
Toast two slices sprouted whole grain bread. In a small bowl, mash 1/2 avocado until semi-smooth, divide avocado between toasts, and spread. To each slice, add 1 tablespoon chopped walnuts, 1/4 teaspoon maple syrup, and 1/4 teaspoon cinnamon.
Quinoa Breakfast Burrito Bowl
In a skillet over medium, heat 1 teaspoon extra virgin olive oil. Add 1 clove garlic, minced and 2 cups chopped kale. Sauté until greens are wilted, about 2 minutes. Add 2 eggs and scramble with kale until eggs are cooked. To a bowl, add 1/2 cup cooked quinoa and 2 tablespoons fresh chopped cilantro and stir. Top quinoa with egg mixture, 2 tablespoons guacamole, and 2 tablespoons fresh salsa.
Homemade Chia Granola and Yogurt
To a skillet over medium heat, add 1/4 cup rolled oats, 2 tablespoons unsweetened coconut flakes, 1 tablespoon chia seeds, 1 teaspoon honey, 1 teaspoon coconut oil, and 1/4 teaspoon cinnamon. Toast until golden, about 6 minutes, stirring regularly. To a small bowl, add 1/2 cup plain 2 percent Greek yogurt and 1 cup fresh berries. Top with granola.
P.S.: No time to make your own granola? Try Natures Path Chia Granola, Back to Nature Almond Chia Granola, or Food for Life Ezekiel Flax Sprouted Whole Grain Cereal.