Source: Jenifoto, AdobeStockEven on the strictest diet, you shouldn't skip breakfast. Moreover, studies have long shown that those who eat a good and proper breakfast tend to overeat less throughout the day. We're sharing 15 tried-and-tested healthy breakfast recipes!
1. Oatmeal Pancakes with Berries
Source: bye-bye-calories.ruFry them with minimal oil in a non-stick pan.
You will need: 1/2 cup rolled oats, 0.5 tsp baking powder, 150g berry yogurt, 1/2 banana, 1 egg, 2 handfuls of berries to taste.
Preparation: Blend all ingredients except berries. Spoon the batter onto a hot pan, add berries on top, and fry like regular pancakes on both sides.
2. Healthy Zucchini Muffins
Source: trevorlindenfitness.comYou can not only eat them for breakfast but also take them to work or on the go.
You will need: 700g zucchini, 2 egg whites, 1 egg, 50g hard cheese, 35g rice flour, 1 bunch of dill, spices.
Preparation: Grate the zucchini, salt it, let it sit for 15 minutes, and then squeeze out the excess liquid. Whisk the egg with the egg white and mix them with the zucchini. Add chopped dill, grated cheese, spices, and rice flour. Spoon the batter into muffin molds and bake for 25-30 minutes in the oven.
3. Cottage Cheese Pancakes with Bran (Baked)
Source: dzen.ruYou can top the finished cottage cheese pancakes with a spoonful of honey and fresh fruit.
You will need: 250g low-fat cottage cheese, 1 egg, 1.5 tbsp oat bran.
Preparation: Mix everything until smooth and place the cottage cheese pancakes on parchment paper. Bake them in the oven for 15-20 minutes at 180 degrees Celsius.
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4. Oatmeal Crepe with Cottage Cheese and Berries
Source: za-edoy.ruFor sweetness, add a little honey or sweetener to the cottage cheese.
You will need: 100g rolled oats, 250ml milk, 2 eggs, 200g cottage cheese, 2 handfuls of berries to taste.
Preparation: Grind the rolled oats into flour and mix them with milk and eggs. Fry the crepes in a pan on both sides, then spread them with cottage cheese and sprinkle with berries.
5. Healthy Crepes with Rice Flour
Source: klublady.ruThese crepes can be eaten plain or filled with a savory or sweet filling.
You will need: 3 eggs, 600ml milk, 150g rice flour, 1 tsp vegetable oil, sweetener, salt, vanilla.
Preparation: Whisk eggs, salt, vanilla, sweetener, and one-third of the milk with a mixer. Gradually add the remaining milk, then the rice flour and oil, and whisk again. Fry thin crepes in a non-stick pan on both sides.
6. Savory Cottage Cheese Pancakes with Herbs and Cheese
Source: bestlj.ruNothing like regular pancakes, but also very delicious.
You will need: 2 boiled eggs, 180g cottage cheese, 200g yogurt, 1/2 bunch of herbs, 135g whole wheat flour, 40g hard cheese, 0.5 tsp baking soda.
Preparation: Grate the cheese, and blend all other ingredients, including boiled eggs and herbs. Add baking soda and grated cheese, let the mixture sit for 5 minutes, and then fry the pancakes in a non-stick pan.
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7. Healthy Tuna and Avocado Salad
Source: dzen.ruWhen you crave something more substantial and savory!
You will need: 1 can tuna, 100g cherry tomatoes, 1 cucumber, 1 avocado, 3-4 handfuls of salad mix, olive oil, lemon juice, spices.
Preparation: Roughly chop all vegetables, mash the tuna with a fork, and arrange everything on the salad mix. Season and drizzle the salad with olive oil and lemon juice.
8. Pumpkin Pancakes with Apple
Source: pokayadoma.ruThis breakfast is especially good in autumn when pumpkin season begins.
You will need: 300g pumpkin, 150g apple, 250ml kefir, 2 eggs, 100g rice flour, 50g corn flour, 2 tsp baking powder, sweetener, salt, spices.
Preparation: Grate the raw pumpkin and apple on a fine grater. Mix all ingredients together and fry the pancakes on both sides in a non-stick pan.
9. Baked Oatmeal Omelet
Source: ok.ruAn interesting variation on the classic casserole with an egg filling.
You will need: 4 eggs, 6 tbsp rolled oats, 100g hard cheese, 1 cup milk, 1/2 bunch each of green onions and dill, spices.
Preparation: Spread a thin layer of rolled oats in a baking dish. Whisk eggs with milk and spices, pour over the oats, and let sit for 15 minutes. Sprinkle with chopped herbs and bake the omelet in the oven for 10 minutes at 200 degrees Celsius. Then sprinkle with grated cheese and return to the oven for another 7 minutes.
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10. Overnight Oats for Breakfast
Source: postila.ruThese oats are prepared the night before and are ready in the morning.
You will need: 150g rolled oats, 100ml milk, 250ml yogurt, 50g frozen berries to taste, 1 tbsp chia seeds.
Preparation: Layer some oats in jars, pour in milk and half of the yogurt. Then add berries and a little more oats. Mix the remaining yogurt with chia seeds and pour on top. Close the jars and refrigerate overnight.
11. Healthy Egg and Salmon Salad
Source: twizz.ruIf you want to make the breakfast more elegant, use quail eggs.
You will need: 100g salmon, 2 eggs, 100g cherry tomatoes, 100g iceberg lettuce, 50g green onions, 100g cucumbers, 50g red onion, 50g yogurt, 20g grainy mustard, spices.
Preparation: Roughly chop the vegetables and tear the lettuce leaves. Boil and slice the eggs into wedges. Thinly slice the salmon and arrange everything on plates. Mix yogurt, mustard, and spices, and drizzle the dressing over the salad.
12. Cottage Cheese and Apple Salad
Source: menunedeli.ruAn original breakfast option made from simple ingredients.
You will need: 1 apple, 1 avocado, 2-3 handfuls of salad mix, 150g cottage cheese, 100g canned corn, 3 tbsp olive oil, 1-2 tsp honey, 1 tbsp lemon juice.
Preparation: Slice the apple and avocado into thin pieces. Arrange everything on the salad mix and sprinkle with cottage cheese and corn. Mix olive oil, honey, and lemon juice, and drizzle over the salad.
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13. Healthy Toast with Scrambled Eggs and Avocado
Source: lobsterhouse.ruInstead of crispbreads, you can use healthy whole-grain bread.
You will need: 2 eggs, 50ml milk, 40g avocado, crispbreads, spices.
Preparation: Whisk eggs with milk and spices, and fry them in a pan, stirring constantly. Spoon the scrambled eggs onto crispbreads and top with avocado slices.
14. Soft Waffles with Peanut Butter
Source: foto-recipes.ruThey are especially good with fresh fruit, berries, or cream cheese.
You will need: 180g soft cottage cheese, 80ml milk, 2 eggs, 1 tsp peanut butter, 1 tbsp cornstarch, 5 tbsp whole wheat flour, 1 tsp baking powder.
Preparation: Whisk the eggs, add cottage cheese, and whisk again. Add milk and peanut butter, whisk once more, then add the sifted dry ingredients. Mix the batter and cook the waffles in a waffle maker until done.
15. Healthy Breakfast Smoothie
Source: edatop.ruA sufficiently sweet and filling, yet healthy and low-calorie smoothie.
You will need: 200ml yogurt, 4 tbsp rolled oats, 60g bananas, 40g kiwi, 60g berries to taste, 60ml water.
Preparation: Place all ingredients in a blender. Add spices or honey to your liking and blend the smoothie until smooth.