Avocado Toast and Scrambled Eggs

Avocado toast is a classic breakfast choice—and it’s less time-consuming to make than you may think. This low-calorie, low-carb, and high-fiber dish can be made in under 15 minutes.

This recipe supplements whole eggs with egg whites, which helps reduce the total calories without sacrificing volume or texture. Egg whites are high in protein and low in calories and fat.

You may consider adding ingredients such as shredded cheese or green onions to your scrambled eggs. However, keep in mind that any additions will affect the nutritional content of the final dish.

“This meal is a favorite in my house of picky eaters, myself included. And because it’s so easy, I’m actually able to eat breakfast, too. It takes less than 10 minutes to make the whole meal, and clean up only takes another 1 to 2 minutes.”

— Megan, senior editorial director

Cinnamon Oatmeal with Fresh Fruit, Almonds, and Chia Seeds

Oatmeal is both easy to make and satiating. It is high in antioxidants and soluble fiber. It is also associated with a number of health benefits, such as:

• improving heart health
• lowering blood sugar
• promoting weight loss
• supporting skin health

This vegan oatmeal recipe is high in fiber and low in asaturated fat. It is also highly customizable. If you don’t like any of the toppings listed in this recipe, you can switch them out for different fruits or other toppings of your choice.

“My favorite breakfast, which is both tasty and reliable, has to be a bowl of oatmeal. But not just the boring kind — I love to add lots of toppings to make it more fun. Lately, my go-to toppings include fresh fruit, such as peaches from the market, along with slivered almonds, chia seeds, and a generous amount of cinnamon. If I run out of fresh fruit, I simply toss in some frozen blueberries or drizzle some maple syrup to add that desired sweetness.”

— Lauryn, marketing associate

This smoothie is made with frozen strawberries and bananas. Using frozen fruit instead of fresh fruit with ice helps thicken the texture of the smoothie without watering down the flavor.

This recipe is very high in protein due to the amount of protein powder used. Whey protein is associated with health benefits such as supporting weight loss and promoting muscle growth.

This recipe uses cookies-and-cream-flavored protein powder and cashew milk, but you can swap these out with any type of protein powder and milk you prefer.

“I’m a morning person — aka the *best* (most annoying) type of human being. After my workout, I need something quick, refreshing, and protein-packed — for muscle growth, of course. I don’t have a blender, so I use my food processor to combine frozen pre-sliced strawberries and bananas, 2-ish scoops of cookies and cream protein powder, and vanilla almond milk. It takes me a solid hour to finish drinking it, and I’m usually not hungry again until around 1 p.m.”

— Kenny, managing editor

Hot Honey and Red Pepper Flake Cottage Cheese on Sourdough

This dish involves browning cottage cheese on a slice of sourdough bread in an air fryer. This changes the usual chunky, wet texture of cottage cheese, which can make it more enjoyable to eat.

Cottage cheese may have health benefits such as promoting muscle gain and preventing insulin resistance.

The recipe is high in protein and fiber while being low in saturated fat.. However, if you wish to reduce the amount of added sugar in this recipe, you can replace the hot honey with hot sauce to still achieve the spicy kick.

“I recently hopped on the cottage cheese trend. It can have flavor when you add the right ingredients! For this breakfast toast, I spread cottage cheese on a slice of sourdough. I broil it in my air fryer for a few minutes and top it with red pepper flakes and a drizzle of hot honey. I love the way the cheese browns after broiling. It’s a nice kick of spice for your morning!”

— Sarah, editor

Takeaway

It can be hard to ensure you eat breakfast in the morning.

The recipes above are ready in under 30 minutes and make multiple servings, which can be given to other members of your household or saved as meal prep for the next day. This can save you time and energy throughout the week.