Morning person or not, breakfast seems to be a trouble meal for many people. There’s rarely enough time in the morning—and even when there is, you feel like your breakfast lacks variety or takes too much time. Let me help you take the legwork out of your morning routine with some tasty, healthy, and easy breakfast hacks.
First, let me tell you a little bit about my nutrition philosophy so you can start planning your breakfast (then hopefully all your meals after that)! I teach you to eat for stable blood sugar, and you can do this by balancing all three macros: carbs, fat, and protein. They’re all vital for sustainable health, but so often we consume them out of balance.
I would love to see you all:
Eat within an hour of waking up
Always combine all three macros and ideally about 50% carbs, 25% fat, and 25% protein
Eat every four hours after that
Eat a color (or more) with every meal
Keep your meal sizes consistent
Now that we’re on the same page, let’s talk about my favorite breakfast hacks!
Pre-prepped smoothies
You can add all your smoothie ingredients to a jar or freezer-safe container, then throw them in the blender in the morning with some nut milk. It’s honestly so much better than blending, freezing then thawing. Try this smoothie hack and see what you think!
Overnight oats
If you’re still cooking your oats in the morning, it’s time you try this! Add all your ingredients to a jar the night before. Either warm them up in the morning or eat chilled, like a pudding. I love adding vanilla and cinnamon to make it a breakfast treat. It’s truly a grab-and-go.
Super toast
Pop it in the toaster and top it with something nutrient-dense, like nut butter and berries or avocado and sprouts. Less than five minutes from start to finish and minimal clean-up.
Mug scramble
Scramble or mix it, add it to your mug, and microwave. You can do this with anything from a Southwest scramble to a mug cake. It’s quick and easy and so delicious. No time, no problem.
Southwest Mug Scramble
Recipe Type:Breakfast
Dietary Info:Gluten-free
Serving Size:1 serving
Prep Time:5 min
Cook Time:2 min
Total Time:7 min
Ingredients:
2 eggs, mixed
1/4 cup black beans
1/4 cup red bell peppers, diced
1 tablespoon shredded cheese
1/2 teaspoon CCN taco seasoning (see below)
Coconut oil spray
Toppings: avocado and fresh tomatoes
CCN Taco Seasoning Mix:
3 tablespoons cumin
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon chili powder
1/4 to 1 teaspoon cayenne pepper (depending how spicy you like it)
1 teaspoon sea salt
1/4 teaspoon black pepper
Instructions:
1. Spray inside of a microwave-safe mug with coconut oil. Add the beans, peppers, and seasoning and mix until incorporated. Drop in the mixed eggs, do not stir. Top with cheese.
2. Microwave for 1 1/2 to 2 minutes. Cooking time may vary a bit depending on the strength of your microwave so watch closely the first time.
3. Remove from the microwave and top with avocado and fresh tomatoes.
Breakfast burritos
This is a warm-and-go hack. The idea is to prep ahead and wrap up individually, warm slightly, and enjoy! Like this recipe below.
Freezer-Friendly Breakfast Burritos
Recipe Type:Breakfast
Serving Size:12 servings
Prep Time:10 min
Cook Time:10 min
Total Time:20 min
Ingredients:
12 medium-large whole-grain tortillas
12 eggs
1 cup shredded cheddar or Monterey jack cheese
1 can black or pinto beans, rinsed and drained
1 1/2 cups chopped fresh veggies of your choice (tri-color bell peppers, onion, mushrooms, zucchini, broccoli, etc.)
1/2 cup unsweetened coconut or nut milk
Salsa (homemade preferred, if purchased made without added sugar, additives, or preservatives)
Sea salt and black pepper, to taste
Instructions:
1. In a large bowl, lightly beat the eggs with the milk and salt and pepper.
2. Heat a large nonstick skillet over medium heat.
3. Add the egg mixture and cook, stirring frequently, being careful not to brown the eggs, until cooked through.
Optional: While the eggs are cooking, place your tortillas on a microwave-safe dish and cover with paper towels. Heat for 30 to 45 seconds or until tortillas are just slightly warm (warming the tortillas makes them more pliable).
4. When the eggs are cooked through, stir in beans and veggies.
5. Place 3/4-1 cup egg mixture into each tortilla (more if using larger tortillas); sprinkle
with cheese and top with 1 tablespoon or so of salsa. Roll them up burrito-style.
To freeze: Wrap each tortilla in aluminum foil, place on a large baking sheet, and place in the freezer. Once frozen through, transfer the burritos in batches to reusable Stasher bags. Freeze for up to one month.
To reheat from frozen: Remove burrito from reusable Stasher bags, wrap in a paper towel, and place in the microwave on a microwave-safe plate. Microwave on high for 2 to 4 minutes or until heated through and the cheese is melted. Alternatively, reheat in a 350° F preheated oven for approximately 10 to 15 minutes.
Figure out your favorite staples
Staples that we always have in stock in my home are Outside the Breadbox bread, Lupus Point gluten-free waffles, turkey sausages, hard-boiled eggs, avocados, oats, yogurt, whole-grain bagels, and lots of fruit. Having these few staples on hand helps me whip up breakfast not only for myself but for my whole family. Hope this helps get your day started off on the right foot! For more ideas, feel free to check out my breakfast book.
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Cara Clark is the owner and primary Certified Nutritionist of Cara Clark Nutrition. Cara works with individuals and groups to promote overall health and to manage a wide range of nutrition-related issues. With a ‘non-dieting’ approach, she has helped clients manage weight, energy, performance, diabetes, thyroid related disease, allergies, eating disorders, and more.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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