There’s lots of evidence to backup the idea that breakfast is important. Studies show that eating breakfast can aid in weight management and improve overall good nutrition in children and adults. A balanced morning meal can also help you focus and concentrate during the day, and reduce irritability. Some of the benefits of breakfast may be due to the fact that we tend to eat nutritious foods in the morning, such as fiber-rich whole grains from cereals and oats, low-fat dairy such as yogurt, and fresh fruit.
But what if you’re not an oatmeal lover or a yogurt parfait person? Don’t worry, there’s no real rule about what breakfast should or shouldn’t be: if you can eat it for lunch, you can certainly eat it for brunch and breakfast too! Check out these six nutritious (non-breakfast) breakfasts that will provide you with key nutrients that you need to fuel your day, and inspire you to think outside the cereal bowl.
Fast and easy to make, this six-ingredient savory salad makes a nutritious and satisfying morning meal. A great substitute for a boring (and not-as-healthy) bagel with cream cheese, you can prep this salad the night before, and enjoy it on multigrain toast or with greens in the morning. One serving contains 10 grams of satiating protein, 19 percent of your daily requirement for vitamin C, and two grams of hunger-fighting dietary fiber.
Beans for breakfast? Why not? Try this rich and satisfying creamy avocado and white bean wrap for a hearty and tasty breakfast-on-the-go. The white beans and whole-wheat wrap provide 12 grams of hunger-curbing protein and 13 grams of dietary fiber. Avocado adds heart- and brain-healthy monounsaturated fats, and helps slow down digestion so you stay full and focused all morning. This balanced 350-calorie wrap is also chock full of micronutrients and phytochemicals from fresh red cabbage, carrots and fresh cilantro, packing in 60 percent of your vitamin A requirement for the day.
You may not think of curry, chickpeas and veggies when you think of breakfast, but this creative chickpea and potato hash recipe is a great in between meal, bridging the gap between brunch and lunch (there are eggs!). Make this if you have a little bit of time to spare in the morning and like a hearty dish to start the day. Chickpeas and eggs provide a whopping 14 grams of protein, and fresh spinach, zucchini, onions and potatoes add six grams of fiber. This dish also contains 39 percent of your daily vitamin C and 36 percent of your vitamin A needs.
Chock full of fresh vegetables, including Brussels sprouts, parsnips and cilantro, this recipe includes brown rice for an added boost of fiber, and vitamins and minerals that’ll help you stay satisfied throughout the morning. When it comes to the veggies, you don’t have to stick to the recipe — you can easily swap in whichever vegetables you have on hand. The recipe also contains fried eggs, which round it out with a boost of protein. Overall, this non-breakfast breakfast is a smart choice with three grams of protein, two grams of fiber, and 183 percent of your vitamin A needs.
5. Avocado Soup
You can drink your breakfast, and we’re not talking smoothies. Make a batch of avocado soup and keep it in your fridge for a refreshing morning pick-me-up on warm spring and summer days. This tangy avocado soup is full of fresh veggies including cucumbers, celery and tomatoes, and contains plenty of fiber and healthy fats. It’s also a source of vegetarian protein and calcium from Greek yogurt.
Cabbage and beans may not be the first two ingredients that come to mind when planning breakfast, but this salad will make you change your thinking! A salad is an excellent and nutritious breakfast option, and this red cabbage and apple version with protein-rich garbanzo beans has everything you need to start your morning right. Tangy granny smith apples blended with sweet red cabbage and mixed greens create a savory-sweet combo to help wake up your tastebuds, and the dish provides eight grams of fiber and 54 percent of your daily needs for vitamin A.