Light breakfast - 20 quick recipes for delicious and healthy breakfast items

Nutritionists who have analyzed dozens of studies by scientists all over the world agree that the best start to a fruitful morning is a light breakfast. The dishes that are optimal for this meal, despite their apparent simplicity, do an excellent job - they charge the body with a generous portion of energy, start the metabolism, nourish the brain, give vivacity for the whole day ahead.

Quick porridge

It is most useful to have liquid food for breakfast, which quickly saturates, is perfectly absorbed and does not provoke further severity in the stomach.

One option is whole grain cereal with milk. It is not so important whether it is oatmeal, buckwheat, rice or corn grits - in any case, you will get a full-fledged tasty diet rich in vitamins and fiber.

The following are three original recipes for quick porridge. Do not confuse with useless instant cereals!

Culinary Trend - Lazy Oatmeal

Ingredients:

• 2/3 cup oatmeal;
• 2/3 glasses of milk (can be replaced with any other dairy product - kefir, yogurt, yogurt);
• a pinch of salt;
• sugar to taste (can be replaced with maple syrup or another sweetener).

Possible toppings:

1. Banana + walnuts.
2. Seasonal berries (including frozen).
3. Pumpkin puree + persimmon slices.
4. Blueberry or any other jam.
5. Candied fruit.

Step by step cooking:

1. Mix in a jar (0.5 l) with a tightly screwed cap oatmeal, milk, sweetener.
2. We send it overnight to the refrigerator.
3. Preheat in the microwave, add the selected topping or do without it.

Semolina porridge on chicken stock

Ingredients:

• 2/3 cup chicken stock;
• 1 tbsp. l semolina;
• 100 g of boiled chicken breast;
• ¼ tsp turmeric
• a small bunch of greenery;
• salt to taste;
• butter for dressing (optional).

Step by step cooking:

1. Finely chop the meat, mix with turmeric, pour the broth, bring to a boil.
2. We introduce semolina, stirring constantly to avoid the appearance of lumps. We stir ∼2 - 3 minutes. Cook over low heat for another 5 minutes.
3. Mix with chopped herbs, butter. We serve to the table.

Bulgur porridge with chocolate and cherry

Ingredients:

• 0.5 tbsp. cereals + 1 tbsp. water;
• 50 - 100 g of cherries in any form;
• 0.5 tbsp. l cocoa;
• 0.5 tsp cinnamon
• sugar, butter to taste;
• nuts or coconut shavings for decoration.

Step by step cooking:

1. We wash the grains, dry, fry for 5 minutes in a pan with the addition of butter.
2. Fill with water (you can sweeten if you wish), cook over low heat until cooked (∼15 - 20 minutes).
3. 5 minutes before the end of the process, add fruits and cocoa with cinnamon, mix.
4. Before serving, decorate with nuts, sprinkle with coconut.

Bulgur (and any other cereal) can also be prepared by analogy with oatmeal: mix all the ingredients in a jar and let them brew overnight in the refrigerator.

Slimming Dishes

The ideal breakfast for weight loss is the right proportions of complex carbohydrates, proteins and fiber, whose nutritional value is ≤ 400 kcal.

Examples of such breakfasts:

• Oatmeal with berries + toast with cheese.
• Buckwheat with vegetables.
• Steamed omelet with feta.
• Pita bread with tomato and chicken + yogurt-cereal cocktail.
• Cottage cheese casserole with apple.
• Whole grain bread sandwich with lettuce and turkey.

We offer two more delicious recipes for a quick breakfast for weight loss.

Yogurt and Grapefruit Parfait

Ingredients:

• 150 g of natural nonfat yogurt;
• 1 grapefruit
• 1 tbsp. l wheat grains;
• 1 tsp ground flax seeds;
• 1 tsp honey.

Step by step cooking:

1. Mix wheat and flax seeds, place 2/3 in the base of the bowl.
2. We clean the grapefruit, cut into small pieces, spread on top of the cereal layer.
3. Fill everything with yogurt.
4. Sprinkle with the remaining cereals.

Slim Salad

Ingredients:

• 1 carrot;
• 1 orange
• 2 apples
• cinnamon, honey to taste;
• nuts at will;
• 4 tbsp. l skim yogurt.

Step by step cooking:

1. We clean vegetables and fruits. Three apples and carrots on a coarse grater, cut the orange into cubes.
2. Mix the ingredients, sprinkle with a pinch of cinnamon, season with nuts and honey.
3. Serve in a bowl, pouring yogurt on top.

Tasty egg breakfast

From the eggs you get a rich, nutritious and delicious breakfast - quick and easy, with a minimum of products. And so that the dish does not look ordinary boring, we offer two options for creative serving.

Poached egg on toast

Ingredients:

• 1 liter of water + 1 tsp. vinegar
• 1 egg
• slice of whole grain bread;
• leaf of lettuce, a circle of tomato for decoration.

Step by step cooking:

1. Bring water to a boil, excluding boiling. Pour in the vinegar.
2. Dip the egg in a liquid on a tablespoon, previously washed and pierced with a needle in the widest part. We stand 10 seconds.
3. We take out the egg, break it into a bowl.
4. In the water with a spatula, we make a funnel, carefully pour the egg into it. Cook for 4 minutes.
5. We take it out with a slotted spoon, put it in cold water for a minute to get rid of the vinegar smack.
6. We make a toast from bread, put a lettuce, a tomato and a poached egg on it.

Egg in pepper

Ingredients:

• 1 large yellow or red pepper;
• 2 eggs;
• 2 slices of bacon;
• 30 g of your favorite cheese;
• salt, pepper, herbs to taste;
• olive oil for frying.

Step by step cooking:

1. Peel the vegetable from seeds, cut into thick circles.
2. Heat oil in a pan, put pepper, put bacon inside, fry over medium heat for 2 - 3 minutes.
3. Inside each pepper we break an egg, salt, pepper, cook under the lid to the desired consistency of the yolk.
4. Sprinkle with grated cheese and herbs before serving.

Sandwiches for breakfast

Surely the most popular, quick and easy breakfast is sandwiches. Fortunately, the range of products today allows you not to limit your imagination.

Interesting options for “filling” for sandwiches for breakfast:

• Cream cheese + raspberries with basil leaves.
• Smoked salmon with green onions + cucumber.
• Peanut butter + sesame seeds + banana.
• Pea puree + tomato slice + fried egg.

Read also:cooking peanut butter

Rye toast with avocado

Ingredients:

• 2 slices of rye bread;
• half an avocado;
• 50 g of ricotta or other whey cheese;
• 0.5 - 1 tsp sesame seeds;
• lemon juice.

Step by step cooking:

1. Bread in a toaster, oven or in a frying pan without butter.
2. We clean the avocado, cut into arbitrary slices, sprinkle with lemon juice.
3. We spread cheese on toasts, add fruit slices, sprinkle with sesame seeds.

Such a toast can also be prepared with tomato, quail eggs, slightly salted salmon.

Sandwich Croque Monsieur

Ingredients for 2 servings:

• 4 slices of toast bread;
• 4 slices of ham;
• 100 g of cheese;
• 1 tsp Dijon mustard;
• Bechamel sauce.

Step by step cooking:

1. Pre-cook Bechamel sauce (you can take a ready-made store option).
2. Brown the bread in the toaster, put 2 slices on a baking sheet, grease the mustard on top.
3. Place slices of cheese and ham on toast, cover with 2 remaining slices on top.
4. Pour with Bechamel sauce, sprinkle with grated cheese, bake in the oven (200 degrees, medium level) for 5 minutes. If there is a grill in the oven, you can turn it on and cook another 3 minutes until you get a delicious crust of sandwich.

Instead of sauce, you can make a regular batter from eggs, milk and flour, and fry the sandwiches themselves in a pan with a drop of oil.

Chicken and Tomato Panini

Ingredients:

• panini roll;
• 100 g of boiled or smoked chicken breast;
• 1 tomato;
• 2 tbsp. l grated cheese;
• 1 tbsp. l mayonnaise (sour cream) and tomato sauce;
• clove of garlic;
• 1 - 2 tsp lemon juice;
• chopped basil.

Step by step cooking:

1. First, prepare the sauce: mix the mayonnaise, tomato paste, garlic, lemon juice and herbs passed through the press.
2. Cut the bun along. Generously grease one half of the cooked sauce. Spread on top chicken, cut into large slices, and tomato slices. Sprinkle with grated cheese.
3. Cover with the second half of the bun. Grill on both sides until golden brown and cheese melts. You can use an ordinary cast-iron frying pan, but in this case, panini need to be crushed on top of oppression.

Cooking from cottage cheese

Cottage cheese with sour cream or cottage cheese, which is usual for breakfast, can be replaced with much more original dishes based on this ingredient: casserole, lazy dumplings, croutons, glazed curds. A healthy and light breakfast could be interesting!

Cottage cheese stuffed apples

Ingredients for 2 servings:

• 1 large apple;
• 100 g of cottage cheese;
• 1 egg
• 1 - 2 tbsp. l Sahara;
• 1 tsp lemon juice;
• 0.5 tsp lemon peel;
• 2 tsp breadcrumbs.

Step by step cooking:

1. We cut the apples in half, remove the core, take out the pulp with a teaspoon. Prepared "baskets" sprinkle with lemon juice.
2. Finely chop the apple flesh.
3. Knead cottage cheese with sugar and egg, add lemon zest. Mix with chopped fruit pulp.
4. We start half the apple with the resulting mass, sprinkle with breadcrumbs, bake for 15 to 20 minutes at 170 degrees.

Cottage cheese with strawberry and basil cream

Ingredients for 1 Serving:

• 80 - 100 g of cottage cheese;
• 50 ml of cream and sour cream (choose fat content based on your lifestyle);
• 75 - 100 g of strawberries;
• a sprig of basil;
• 1 tsp honey;
• juice of half an orange.

Step by step cooking:

1. Mix the curd with the rest of the dairy ingredients.
2. Set aside a few berries, cut them into pieces of arbitrary shape.
3. Preparing the sauce: the remaining strawberries, basil, honey and orange juice, beat in a blender until smoothie. Mix the resulting mass with pieces of chopped berries.
4. Water the curd mass with the finished sauce, decorate as you wish.

Hearty Diet Breakfast

Dietary food does not have to be fresh and boring. The offered hearty and unusual dishes made from simple products will color the next day in rainbow colors and make it fruitful, because the feeling of hunger distracting from work will not come soon.

Ovsyanoblin

Ingredients:

• 1 egg
• 3 tbsp. l oatmeal;
• 50 ml of milk 1.5%;
• salt, pepper to taste.

Step by step cooking:

1. Grind the flakes with a blender or coffee grinder until flour.
2. Beat the egg with milk with a whisk, salt, and pepper. Mix with flour.
3. Pour the egg-oat mixture into the pan, fry on both sides without oil.
4. Before serving, fold in half, supplement with vegetables or herbs.

Chicken Salad with Celery and Apples

Ingredients:

• 100 g of boiled chicken;
• 1 apple
• celery root;
• 100 ml of natural diet yogurt;
• lemon juice;
• salt, pepper to taste.

Step by step cooking:

1. We cut the meat into small cubes, apple and celery - into thin strips.
2. Pour lemon juice, pepper, salt.
3. Dressed with yogurt.

Banana fritters

Ingredients:

• 2 large bananas;
• 1.5 tbsp. low-fat kefir;
• 1.5 tbsp. wholemeal flour;
• 2 eggs;
• 1 tbsp. l honey;
• olive oil for frying.

Step by step cooking:

1. Knead bananas with a fork, mix with honey and eggs.
2. Pour the flour into a bowl, make a depression in it, pour in the prepared mixture. Knead.
3. Fry a drop of oil in a non-stick pan over medium heat.
4. Serve with natural yogurt.

Oven cooked dishes

A frying pan from vegetable oil is not the best start to the day ...

A delicious breakfast can be prepared quickly and easily in the oven. So you not only save time and nerves, but also significantly reduce the calorie content of dishes.

Favorite breakfast of Hollywood stars - granola with yogurt

Ingredients:

• 1 tbsp. oatmeal;
• 1 tbsp. natural yogurt;
• a small handful of seeds, walnuts, raisins, dried cherries;
• ¼ Art. maple syrup or honey;
• 1 tbsp. l coarse sugar.

Step by step cooking:

1. Preheat the oven to 140 ° C.
2. Grind the nuts with a blender. We mix dry ingredients (except for raisins and cherries), pour over honey, distribute on a baking sheet, bake for half an hour.
3. We mix cherries and raisins into the granola, bake another 10 minutes until golden.
4. We serve to the table, watering with yogurt.

Hearty Assorted Breakfast: Peppers, Baked with Egg, and Croutons

Ingredients for 2 servings:

• 1 large red pepper;
• 2 eggs;
• 2 tbsp. l milk;
• 4 slices of ham;
• 4 slices of baguette (can be stale);
• 20 g of grated cheese;
• salt, pepper to taste;
• 1 - 2 cloves of garlic;
• sprig of thyme.

Step by step cooking:

1. Cut the pepper in half lengthwise, remove the seeds and the stalk. Spread the finely chopped ham inside.
2. Beat eggs slightly with milk, season with spices. Pour the resulting mixture into peppers over ham.
3. Sprinkle with grated cheese on top, complement with thyme, put the cake mix in the baking dish.
4. Spread garlic slices of baguette next to it. Cover the form with foil, bake for 20 minutes at 200 degrees.
5. Remove the foil, leave the dish in the oven for another 5 - 10 minutes to get a delicious crust.

What can be cooked in 5 minutes

When there is absolutely no time to cook in the morning, but you can’t do without breakfast, simple ideas will come to the rescue, allowing you to get a full meal in 5 minutes and, accordingly, energy for the entire first half of the day.

Cheese porridge

Ingredients:

• 300 g of sour cream (it is better to take oily - 20-25%);
• 200 g of Ossetian cheese;
• 1 tbsp. cornmeal;
• a pinch of salt.

Step by step cooking:

1. In a saucepan with a thick bottom, bring the sour cream to a boil.
2. While it boils, with a fork we knead the cheese. Constantly stirring, add it to a boiling dairy product. Solim.
3. Gradually introduce the flour. Continuing to interfere, cook porridge until creamy and viscous.

Banana Berry Smoothie

Ingredients:

• 2 bananas;
• ½ tbsp favorite berries - fresh or frozen;
• 1 tbsp. berry fruit drink;
• 1 tbsp. skim yogurt.

Step by step cooking:

1. Whip all components with a blender until a homogeneous creamy state.
2. Pour a delicious smoothie into glasses, decorate with whole berries, serve to the table.

Pasta with cheese

Ingredients:

• 0.5 tbsp. milk;
• sugar to taste;
• 2 - 3 tbsp. l vermicelli "spider line";
• 2 tbsp. l grated cheese.

Step by step cooking:

1. Pour the milk into a high mug, send for 1 minute to the microwave.
2. We take out the milk, add sugar and vermicelli into it, put in the microwave for another 3 minutes.
3. We get it again, mix, sprinkle with grated cheese, cook another 1 minute.
4. Serve right in the mug.

From simple products you can always make a complete, quick and easy breakfast without much effort. The main thing is to show a little imagination, because in the kitchen there will always be a place for creative experiments!