Six easy, quick and nutritious breakfast recipes

You’ve often heard that breakfast is the most important meal of the day, but it’s also the one meal that is most often skipped. Some people aren’t hungry when they first wake up, but the most common reason is a time crunch in the morning. Often people are rushing to get to work so they run out the door without eating anything.

We talked to two nutritionists about why breakfast is important and asked for their suggestions on quick and nutritious breakfasts you can eat on the go.

Travel dietitian Ariana Wood, RD, who recently had a contract with Cape Cod Hospital, said her patients often skip breakfast, which then can lead to excessive hunger and cravings later in the day, which often leads to overeating and potentially causes weight gain.

“Oftentimes, they are really busy in the morning just trying to get ready for work,” she said. “Breakfast can sometimes be the last thing on your mind, but it can really provide that fuel you need throughout the day.”

Falmouth Hospital dietitian Michele McGann, RD, agrees and says it’s especially important for kids and teenagers to eat breakfast.

“Kids have been shown to concentrate better when they have a full stomach,” she said. “They do better on their standardized tests. I know when my kids were in grade school, the school said to make sure the kids eat a good breakfast and there’s a reason for that.”

Breakfast also helps people maintain a healthy weight, McGann said, pointing out that breakfast doesn’t have to be a huge meal, but it should always contain a protein because that’s what keeps you full.

Here are McGann’s and Wood’s top six suggestions for a healthy, quick and easy breakfast on the go:

Overnight Oats

Both dietitians said overnight oats are a perfect breakfast and they are very easy to make. Just fill a jar with a half a cup of oats, one cup of milk or the dairy alternative of your choice, and then add toppings. Wood likes to add cinnamon for flavor and chia seeds for some extra fiber and omega 3 fats. Shake the jar to combine and put it in the fridge overnight. In the morning, add some berries or fresh fruit and you are good to go.

“I have that almost every day at work,” Wood said. “Its super simple and it gives you a lot of good nutrition and you’re getting some fruit in early in the morning. It is a whole grain so that extra fiber helps to keep your blood sugar at a more stable level throughout the day. It starts you off on the right foot in the morning.”

Smoothies

McGann recommends making a smoothie using low-fat milk or almond milk. You can add some yogurt or peanut butter for extra protein, and then add frozen fruit. Blend it up and pour it in a to-go cup and breakfast is ready.

“Frozen fruit is just as nutritious as fresh and you don’t waste it if it’s stored in the freezer,” she said.

Egg Muffin Cups

Wood recommends making these because they are versatile and a good source of protein. You whisk together some eggs (one egg for each cup), add some cheese and your choice of veggies, then pour the mixture into greased muffin tins, filling each cup three quarter of the way up. Bake at 350 degrees for 15 minutes, until set. Let them cool for 10 minutes and store in the fridge in an airtight container. In the morning, simply grab one or two and reheat them in the microwave for 10 to 15 seconds when you get to work.

“You can get your veggies in early and there are a ton of variations,” she said. “You could do a spinach feta egg muffin. You could do ham and cheese if you want. You could do a Mexican one with red peppers and onions. Whatever you like.”

Omelet in a Mug

McGann had a similar idea. Grease a large (12 to 16 ounce) microwave safe mug with a little olive oil. Crack two eggs into the mug and add a tablespoon of milk or water to help the eggs cook evenly. Scramble them up and then add your choice of cheese and vegetables. Microwave and stir in 20 to 30 second intervals until the omelet has set.

Greek Yogurt and Fruit

Both McGann and Wood recommend Greek yogurt with some fruit. McGann likes it because Greek yogurt has 20 grams of protein, which makes it a super food.

“Greek yogurt with some fruit on the side is always going to be a good option that’s pretty portable, especially if you buy single serve containers.” Wood said. “You can throw them in your bag and take some fruit on the side. That’s going to provide you with protein and also probiotics which are great for your gut health.

Portable Breakfast Sandwiches

You don’t have to go through a drive-through to get an Egg McMuffin. A similar version is easily made at home. McGann recommends toasting a whole grain English muffin or toast and adding an egg - or peanut butter if you are in a real hurry. Grab a piece of fruit and you can eat breakfast on your way to work.

“You could even make a peanut butter and banana sandwich on whole grain bread,” she said. “It’s typically a lunch food, but it can be a breakfast food. You can kind of think out of the box a little bit.”