So to start your mornings right, we’ve asked nutritionists and registered dietitians to share their favorite easy and healthy breakfast recipes. From overnight oats and breakfast cookies to high-protein tacos, here are some balanced and expert-approved breakfast ideas to add to your rotation.

“My absolute favorite easy and fast breakfast is these gluten-free and high-protein pancakes. In addition to being nutritious — thanks to fiber from the banana, protein from the eggs, and healthy fat from the ground flaxseed — it’s also really yummy and has become my toddler’s favorite breakfast, too!

It’s also really quick to throw together: Just mash banana in a bowl, then whisk in a couple eggs and a spoonful of ground flaxseed. You can make it stovetop, but I almost always do the microwave version nowadays (see the recipe card “notes” section) so it’s quicker and I don’t dirty an extra pan. It won’t look as beautiful with the microwave version, but I promise it still tastes just as good.”

“I adore these high-protein breakfast pouches! They’re similar to tostadas or tacos, but I bulk-prep them in a “pouch” of parchment paper. A high-protein breakfast is sometimes tough to make, especially when you’re in a hurry —but the eggs and beans in these make-ahead pouches will keep you on your toes all morning long.”

“When time is lacking, my go-to breakfast is a slice of 100% whole grain bread toasted with crunchy, natural peanut butter on top. The fiber from the bread and the fat from the nut butter helps to fill me up. For hydration, I add a glass of orange juice half filled with seltzer, and a simple cup of black coffee.”

—Keri Gans, MS, RDN, CDN, author of The Small Change Diet: 10 Steps to a Thinner, Healthier You

“Overnight oats are perfect for a busy morning and take less than five minutes to make. You can easily make these at home with rolled oats, non-dairy milk, seeds, and fruit the night before your busy day. Or, to make healthier options even easier, you can purchase pre-made overnight oats from most grocery stores.

Oats are a great and nutritious way to start your day. They are a complex carbohydrate and they’re rich in fiber as well as many vitamins and minerals. Just make sure to consider what you add to your oats — for instance, added sugars should ideally be avoided or used sparingly.”

“These sweet potato toasts are satisfying and easy to throw together! The ingredients speak for themselves: I love that the sweet potatoes come straight from the ground, which means no packaging or processing required. They’re also full of gut-protective soluble fiber and anthocyanins (a kind of antioxidant). Here’s what you need:

Preheat oven to 425°F. Place sweet potato slices on a parchment-lined baking sheet, spray with the oil, and sprinkle with cinnamon. Bake for 30 to 35 minutes, until bottoms of sweet potatoes appear somewhat brownish and tender when pierced with a fork. Remove from the oven and top each slice with nut butter of choice and chia seeds.”

“In order to effectively stabilize blood sugar, it’s important to incorporate a specific amount of protein, fat, and low glycemic carbohydrates all within the same meal. Stable blood sugar is important for numerous reasons, but mostly because it optimizes various biological functions so that all of your organs are functioning fully. Stable blood sugar is key things like keeping sugar cravings at bay, and optimal brain function.

This recipe is precisely calculated to provide the exact amount of protein, fats, and carbs to keep you full and satiated, and maintain blood sugar levels. It’s also delicious, has very few ingredients, is gluten free, sugar free, high fiber, whole grain, and high protein. You can prepare it quickly and store in your refrigerator for busy, grab-and-go mornings.”

—Holly Perkins, BS, CSCS, author of Lift to Get Lean: A Beginner’s Guide to Fitness & Strength Training in 3 Simple Steps, and creator of the Nutrition Project

“My favorite go-to for a quick and nourishing breakfast is a mixed berry smoothie with a side of whole wheat toast topped with nut butter. This breakfast hits all of the check marks: Whole grain carbohydrates for energy, heart-healthy fats to keep you full, plant-based protein, and fiber as well. Plus, it’s filled with antioxidants from the berries and cacao.

Here’s what you’ll need for the smoothie: 1 banana, 1 cup unsweetened non dairy milk (aim for one that has 7-8g of protein per cup), ½ to ¾ cup frozen mixed berries (I recommend using organic berries), 1 tablespoon peanut butter (or any other nut/seed butter), 1 tablespoon cacao or raw cocoa powder.

And what you’ll need for the toast: 1 slice whole wheat bread, 1 tablespoon nut or seed butter, and you can sprinkle the top with ground cinnamon or hemp hearts.”

“I love to make sheet pan pancakes on the weekend and cut them into rectangles to freeze and heat up on busy weekdays. Because what child doesn’t love pancakes on a Tuesday morning?! Baking whole wheat pancakes in a sheet pan is a game changer for evenly cooked, well-timed fluffy pancakes. I use whole wheat flour to amp up the nutrition and top them with fresh fruit for antioxidants and a sprinkle of nuts or nut butter for healthy fats. You can easily bake in nuts or fruit to make them any flavor you like.”

“This multi-fiber parfait is my ultimate quick breakfast on busy mornings! I love that it offers ten grams of fiber (including prebiotic fibers), as well as probiotics to support gut health. You can just toss everything in a jar and either take it to go or eat it right then and there. Plus, It’s endlessly customizable with whatever fruit you have on hand, fresh or frozen. Here’s what you need:

“I will often make a large batch of these breakfast cookies — which can serve as an easy breakfast or healthy snack. They are packed with oats, dried fruit, and are low in sugar, but taste great and are super kid-friendly too!”

—Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook

“I love to eat plain low-fat Greek yogurt with a handful of berries, and topped with high-fiber cereal or low-sugar granola. It’s great because it takes two minutes to put together, it travels well so you can take it on the go, and it’s super filling and has a good mix of protein and fiber.”

—Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook

“These chocolate fig breakfast muffins are one of my family’s absolute favorite recipes. They contain lots of protein thanks to almond flour, and their sweetness comes from figs and dates — not added sugar. They’re rich, fudgy perfection.”

“One of my favorite easy breakfasts is overnight oats — like these peanut butter overnight oats. They’re high in protein and fiber, low in sugar, super filling, and require zero prep in the morning!”

—Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook

“Cookies for breakfast? YES! My clients are obsessed with this five-ingredient recipe because these breakfast cookies are a perfect treat in the morning. They’re packed with various fibers to support immunity and gut health and they’re powered up with my spice blend (a combo of cinnamon, orange peel, and ginger) for an added boost of antioxidant and anti-inflammatory properties. You can make these cookies in advance and have breakfast on hand for days. They are also super yummy with a spread of nut butter or even a few dark chocolate chips mixed into the batter. Here’s what you need:

Preheat the oven to 350ºF and line a baking sheet with parchment paper. In a large mixing bowl, mash the bananas with a fork and add the oats, chia seeds, Cinnapeel Spicer (or cinnamon), and avocado oil. Mix until well combined. Using your hands, create four patties and place them on the parchment paper. Bake for 30 minutes. DONE!”

Get all the best Tasty recipes in your inbox! Sign up for the Tasty newsletter today!

Source: https://www.buzzfeed.com/marietelling/healthy-breakfast-recipes-from-nutritionists

News – Nutritionists And Dietitians Are Sharing Their Go-To Healthy Breakfasts And I’m Taking Notes