A racing mind. A hot, humid room. A baby fighting sleep. Whatever the reason, everyone has a sleepless night every once in a while.
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Dealing with stressors and skimping on sleep can make your mornings much more challenging to manage. That's why we're making your first meal of the day a little easier.
Rather than creating a full spread of eggs, toast, waffles and fresh juice, you need quick and easy — and nutritious — recipes to jumpstart your day. Here, find 10-minute breakfast recipes recommended by a dietitian.
1. Gator Egg Avocado and Garbanzo Toast
When your alarm clock blares bright-and-early and you step out of bed on the wrong foot, build up your enthusiasm by choosing this recipe that's a sustainable energy source, like this avo toast.
It's rich in protein, fiber and healthy fats, which all work together to keep you fuller, Allison Thibault, RDN, tells LIVESTRONG.com. It also packs in a stellar combo of B vitamins for energy and vitamin C for immune health, she adds. If you like various textures, it's also a win-win since it offers multiple flavors and consistency in each bite.
"If an avocado isn't handy or ripe, try hummus or baba ganoush (eggplant spread) for a similar texture without missing out on the nutrients," she recommends.
Get the Gator Egg Avocado and Garbanzo Toast recipe and nutrition info here.
2. Overnight Strawberries and Creme Oatmeal
If you're paying attention to your gut health, this simple oatmeal packs 7 grams of fiber, which is about a third of your daily needs.
Plus, the added protein kicks your metabolism into gear. Rolled oats offer B vitamins, iron, protein and fiber, Thibault explains, while skim milk keeps your morning mason jar under 350 calories.
You'll also get free-radical-fighting antioxidants from the strawberries. Thanks to its rich components of fiber, protein, antioxidants and flavor, Thibault says you'll get a boost of energy and brain power.
Get the Overnight Strawberries and Creme Oatmeal recipe and nutrition info here.
3. Easy Asian-Style Rice With Egg
A rough morning might have you channeling your rage with a kickboxing workout or a jog. If you're sticking to your morning workout routine, know that this recipe provides plenty of carbohydrates and protein to fuel your exercise, Thibault says.
The rice provides quick-absorbing carbs while the eggs pack some protein, two nutrients that can help you stay energized through your workout (and day).
To make this Asian-inspired breakfast slightly healthier, swap out brown rice for quinoa, a complete protein that's jam-packed with B vitamins and fiber, Thibault recommends.
Using edamame beans or organic tofu is a great swap for eggs since you aren't sacrificing much. Both sources are a great source of easy-to-digest protein and will pair very well with the other ingredients in the dish.
Get the Easy Asian-Style Rice With Egg recipe and nutrition info here.
4. Chef Salad Sunrise in a Jar
If you're on a low-carb diet, you won't be able to get enough of this super-easy and nutritious meal. And if you consider most of your mornings busy and tiring, consider meal-prepping these on Sunday night before the workweek begins.
Thibault raves about the healthy fats and proteins in this recipe that boost our metabolism and support our brain health.
One of the indicators of a balanced meal is its appearance: The more colors, the more nutrients you'll get, says Thibault. And this breakfast is as colorful as it gets.
Get the Chef Salad Sunrise in a Jar recipe and nutrition info here.
5. Dilly Egg Salad Stuffed Bagel
A bagel that's good for you? Yes, please. Because it's made with whole-grain bread, this bagel offers fiber and B vitamins while the egg adds protein and healthy fats to the mix.
And by scooping out the extra bread in the middle, you'll get fewer carbs and extra room for more protein. "This allows a way to tuck your egg salad into the bagel, creating more space for the yummy stuff," Thibault explains.
We also love that this recipe uses Greek yogurt, a source of protein and gut-healthy probiotics, in the egg salad.
"Try relish instead of mustard if that's handy. It provides a nice crunchy texture to dishes while being gut-healthy because it's a pickled product that may contain probiotics," Thibault recommends.
Get the Dilly Egg Salad Stuffed Bagel recipe and nutrition info here.
6. Granola and Red Grapefruit Brûlée
If you love dessert for breakfast but still want to keep it healthy, consider this seven-minute antioxidant- and probiotic-rich recipe.
The yogurt packs in the protein, while the granola adds extra B vitamins and carbohydrates for energy, Thibault explains.
For those with a sweet tooth, the combo of tangy grapefruit with creamy yogurt provides a custard-like bite.
Get the Granola and Red Grapefruit Brûlée recipe and nutrition info here.
7. Mediterranean Anytime Parfait
If you can't be bothered to cook during a stressful morning, no worries. You can quickly throw together this meal while still reaping the benefits of plenty of vitamins, minerals, healthy fats and protein.
The colorful appearance of the dish illustrates its nutritional value since the variety of foods represents different antioxidants that support our immune system, Thibault explains.
This recipe calls for non-fat Greek yogurt, but if it is not available, try cottage cheese — another great source of protein and bone-building calcium, she says.
Get the Mediterranean Anytime Parfait recipe and nutrition info here.
8. Chia Crunch
Balanced with protein, carbohydrates, fiber and healthy fats, you can consider this fast breakfast option the perfect combo of everything you need in a meal.
It's also a dependable source of omega-3 fatty acids, specifically alpha-lipoic acid (ALA), which helps to reduce inflammation and decrease oxidative stress and free radical formation, Thibault explains. "Quinoa is naturally gluten-free, considered a complete protein and is a great source of antioxidants kaempferol and quercetin," she continues.
For those leading a dairy-free meal plan, coconut yogurt is a smart swap for the low-fat Greek in this ingredient list. It has the same texture and healthy fats you need and supports your gut due to the probiotics content — just make sure your dairy-free yogurt says it contains live and active cultures!
Get the Chia Crunch recipe and nutrition info here.
9. Mushroom and Tomato Omelet
This veggie omelet contains the right amount of protein, antioxidants and healthy fats your body needs. "The egg, tomato and mushrooms are great sources of vitamins and minerals essential to immune health," Thibault shares.
Because of the mix of ingredients, this is a solid breakfast to make when you won't be able to eat lunch until later in the afternoon. Pair it with a slice of whole-grain toast for added fiber.
Get the Mushroom and Tomato Omelet recipe and nutrition info here.