5 5-minute Breakfast/Snack Recipes
Why Breakfast?
We all know that pain. We want that extra few minutes of sleep before having to get ready for work. Breakfast is probably the last thing on our minds…until that hunger pain hits us on our commute and we see those beautiful Golden Arches calling our name. Or we just decide to skip breakfast all together :-O
Why breakfast?
It has been banged into our brains since birth “breakfast is the most important meal of the day,” but it is true? YES! It is. It literally means “breaking the fast.” Our bodies are fasting from our last meal that was at least 8+ hours prior. We need to re-fuel. Still not convinced? Here are some fun breakfast facts:
Eating breakfast can reduce appetite, body weight, and cardiovascular disease risk factors (1,2)
May help lower Cholesterol (3)
Studies have shown eating breakfast is correlated with a decreased waist circumference and BMI (1,2,4)
Evidence also links fiber-rich breakfast foods to improved blood glucose control and possibly prevent low blood glucose between meals (5)
May improve insulin sensitivity and reduce the risk of type 2 diabetes (5)
Not all breakfasts are made equal! Use this breakfast check list to get the most out of your meal:
Fiber
Protein
Carbohydrate
Healthy Fat
Here we have quick healthy breakfast ideas for diabetics that can be personalized to your tastes. And yes, they all take less than 5 minutes to make!
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apple nachos with coconut
I LOVE apple nachos for breakfast. Its such a fun way to add variety to your typical apple+peanut butter combo. You can use this recipe or get creative and add whatever toppings sound good to you! You can also use this Cashew Chai Nut Butter to make these healthy apple nachos an extra special treat :-)
Apple Nachos with Coconut
ingredients:
- Small sliced apple
- 2 tbsp almond butter
- 1/2 tbsp unsweetened coconut
- 1 tbsp walnut
instructions:
How to cook Apple Nachos with Coconut
- Top apple slices with almond butter, unsweetened coconut, and walnuts.
- Enjoy!
- Bonus: add a touch of cinnamon to take this recipe to the next level.
Calories
371Carbs (grams)
31Net carbs
22Protein (grams)
92. Avocado prosciutto toast
This healthy breakfast avocado toast is so easy! I introduced this recipe to my dad a few weeks ago and he has eaten it EVERYDAY since. This avocado toast is elevated with prosciutto and everything bagel seasoning and I promise it won’t take you more than 5 minutes to make.
Avocado Prosciutto Toast
ingredients:
- Whole Wheat Toast
- 2 slices Prosciutto
- 1/2 avocado
- 1 tsp everything bagel seasoning (you can get ithere or at your local Trader Joes!)
instructions:
How to cook Avocado Prosciutto Toast
- Slice prosciutto into small pieces and place on top of toast.
- Slice 1/2 avocado and place on top of prosciutto.
- Top with Everything bagel seasoning.
- Enjoy! Or take it in the car with you and enjoy it at work.
Calories
300Carbs (grams)
21Net carbs
11Protein (grams)
143. yogurt bowls
Anyone else find yogurt boring?? I was never a big yogurt fan until I start making yogurt bowls. Yogurt bowls are great because they are so versatile. Put on all of the topping to add flavor and texture to your dish. In this yogurt bowl I added fresh seasonal fruit for some tang, almonds for crunch, and chia seeds for extra nutrients. I also suggest buying plain yogurt and adding your own sweetener so that you can control the flavor.
Yogurt Bowls
ingredients:
- 1 cup Greek yogurt (feel free to switch for your favorite yogurt!)
- 1/8 cup blueberries
- 1/8 cup sliced strawberries
- 1 tsp almond slices
- 1/4 tsp chia seeds
- 1/2 tbsp honey
instructions:
How to cook Yogurt Bowls
- Place yogurt in your bowl or container.
- Top yogurt with blueberries, strawberries, almonds, chia seeds, and honey.
- Enjoy!!
Calories
270Carbs (grams)
25Net carbs
22Protein (grams)
194. Greek OMELETTE
Can you spot my dog in the picture? He is hoping something drops from the plate!
Okay I know this one sounds like it will take a while but trust me! The trick to a fast great tasting omelette is having pre-cut ingredients. We utilize frozen chopped onions, frozen chopped peppers, and sliced olives. Frozen chopped onions and peppers are great to always have on hand! They can easily be thrown into dishes and add so much flavor.
Greek Omelette
ingredients:
- 2 eggs
- 1 tbsp sliced kalamata olives
- 1 tbsp sliced onions
- 1 tbsp sliced peppers
- 1/4 tsp garlic
- 1 tbsp feta cheese
- 2 grape tomatoes, sliced in half
- 1/2 tbsp olive oil
- 1 slice of whole grain toast
instructions:
How to cook Greek Omelette
- Heat olive oil in a small nonstick pan on medium heat.
- Add garlic, onions, peppers, and tomatoes to hot pan and cook for 1 minute.
- Crack and scramble eggs in a small bowl.
- Add eggs to pan, cover with pot cover, and cook for 2 minutes.
- Add Feta cheese and continue to cook for 1 minute (or until egg is no longer runny).
- Fold Omelette over and Enjoy! We served this dish with a slice of whole grain toast.
Calories
353Carbs (grams)
17Net carbs
14.5Protein (grams)
175. Ricotta Cheese Toast
Trying to decide between sweet or savory? Why not both?! This recipe brings in the savory from the ricotta and sweet with fresh fruit. And we added a bonus flavor with hot honey. Get creative here and top with whatever suits your palette!
Ricotta Breakfast Toast
ingredients:
- Whole grain toast
- 2 tbsp whole milk ricotta cheese
- 1/2 tbsp hot honey
- 1/8 cup sliced fruit (we used star fruit, strawberries, and blueberries)
- 1 tsp chia seeds
instructions:
How to cook Ricotta Breakfast Toast
- Top toast with ricotta cheese, fruit, honey, and sliced fruit.
- Enjoy!
Calories
200Carbs (grams)
28Net carbs
22Protein (grams)
9.5*BONUs Recipe*
This recipe has to be prepared the night before but is so easy when you just want to grab something and go! Check it out here!
Sources
Watanabe, Y. et al. Skipping Breakfast is Correlated with Obesity. J Rural Med. (2014).
Dhurandhar, E. J. et al. The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American Journal of Clinical Nutrition 100, 507–513 (2014).
Geliebter, A., Astbury, N. M., Aviram-Friedman, R., Yahav, E. & Hashim, S. Skipping breakfast leads to weight loss but also elevated cholesterol compared with consuming daily breakfasts of oat porridge or frosted cornflakes in overweight individuals: a randomised controlled trial. Journal of Nutritional Science3,(2014).
Ruddick-Collins, L. C., Johnston, J. D., Morgan, P. J. & Johnstone, A. M. The Big Breakfast Study: Chrono-nutrition influence on energy expenditure and bodyweight. Nutrition Bulletin43,174–183 (2018).
Pereira, M. A. et al.Breakfast Frequency and Quality May Affect Glycemia and Appetite in Adults and Children. The Journal of Nutrition141,163–168 (2010).