Never know what to have for breakfast? A healthy breakfast isn't a dry crispbread. It's food that stops you thinking about cake at ten o'clock. The key is protein. All 18 recipes below take under 20 minutes, many can be prepared the night before, and for each one you can see the calories and protein.
Breakfasts under 10 minutes
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Banana mug cake with blueberries | 470 | 27 g P | 5 min |
| Microwave chocolate mug cake | 474 | 33 g P | 6 min |
| Raspberry buckwheat porridge with nuts | 399 | 21 g P | 7 min |
| Chocolate peanut porridge with banana | 603 | 32 g P | 7 min |
| Creamy chocolate porridge | 384 | 24 g P | 8 min |
| Creamy banana porridge | 426 | 24 g P | 10 min |
| Strawberry cheesecake overnight oats | 614 | 30 g P | 10 min |
| Buckwheat porridge with skyr, fruit and almond butter | 510 | 26 g P | 10 min |
| Orange and vanilla "cheesecake" overnight oats | 424 | 25 g P | 10 min |
| Summer overnight porridge with nectarine | 568 | 33 g P | 10 min |
Breakfasts under 20 minutes
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Crispy cottage cheese toast with a cheese crust | 423 | 23 g P | 12 min |
| Creamy pea toast with Parmesan and rocket | 407 | 28 g P | 15 min |
| Breakfast plate with an omelette, avocado and fruit | 466 | 30 g P | 15 min |
| Avocado spread with basil | 413 | 27 g P | 15 min |
| Almond muesli with caramel pudding | 393 | 25 g P | 15 min |
| Egg spread with cottage cheese | 293 | 20 g P | 15 min |
| One-pan poppy seed muesli with plums | 363 | 23 g P | 15 min |
| Crispy eggs in a cheese crust with cottage cheese | 455 | 39 g P | 20 min |
The Thursday email that plans your next week
Every Thursday we'll send you a sample meal plan for the week ahead, one recipe under the microscope and a tip on which foods are on offer right now.
The trick that changes your mornings: breakfast from the night before
Half the meals on the list can be prepared the evening before: overnight oats into jars, spreads, quark bowls. In the morning, you just open the fridge. In our weekly plans, breakfasts are prepared in two-day blocks precisely so that morning decisions don't exist. To see what that looks like in practice, check out the meal plan for the whole week.
One observation from our kitchen: people agonise over whether breakfast is compulsory. What matters more is what happens two hours later. A breakfast with 25 grams of protein means a mid-morning snack is a choice, not a rescue.
Sweet or savoury?
One rule: even a sweet breakfast should have protein. That's why the list has pancakes with skyr and porridge with quark, not just jam on a bread roll. Quark is the best ally of a sweet breakfast; everything we can cook with it is shown in quark dumplings and recipes. Savoury versions (scrambled eggs, spreads, toasts) automatically give protein the starring role, from eggs to tuna spread. A healthy snack goes with breakfast too, if you have long gaps between meals. Cottage cheese shows up several times in the list above, and more recipes with it cover lunch and dinner too.
Frequently asked questions
What's the quickest healthy breakfast?
One prepared the night before: overnight oats or a quark bowl with fruit. Zero minutes in the morning. Of the freshly made options, scrambled eggs are the quickest, under 10 minutes.
How many calories should breakfast have?
Usually 350 to 500 kcal. More important than the exact number is the protein: at least 20 g, so you last until lunch without getting ravenous.
Are oats a healthy breakfast?
Yes, as long as they're not on their own: add quark, skyr or yoghurt and some fruit. Plain oats with water are boring and nutritionally weak.
What should I eat for breakfast when trying to lose weight?
The same as at any other time, just within a day that adds up. Take a look at the sample weight loss meal plan; the breakfasts there have 400 to 500 kcal and hunger doesn't exist.
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