A belly full of warm, comforting food to start your day is just what the dietitian ordered. But if the only thing you’ve got in your nutritious breakfast repertoire is oats, you’ve come to the right place. Here are five hearty and healthy meal-prep breakfast ideas you can make ahead of time to start your mornings off on the right foot.
1. Shakshuka with wholegrain bread
INGREDIENTS
1 tsp olive oil
1 small onion, diced
½ tsp salt & pepper
1 garlic clove, minced
1 tin cannellini beans, drained and rinsed
1 cup passata / 1 tin diced tomatoes
1 packed cup spinach / kale
2 eggs
METHOD
- Add the olive oil and onion to a pan over medium heat. Sauté until the onion is softened.
- Add the salt & pepper, garlic, beans and passata/tomatoes, and stir well to combine.
- Allow to simmer, reduce and thicken for 5 minutes.
- Add the spinach/kale and continue cooking until wilted.
- When you’re ready to eat, either quickly fry an egg on the day or warm a boiled egg that you prepped ahead. Serve on top of the shakshuka sauce with some toast. If you have more time in the morning, you can warm it in a pan and cook your eggs in it at the same time.
2. Easy oat pancakes
INGREDIENTS
1 cup rolled oats
1 ripe banana, mashed
½ cup milk of choice
½ cup Greek yoghurt
½ tsp cinnamon
2 tsp sweetener of choice
Nut butter of choice, to spread
½ cup mixed berries
Maple syrup, to drizzle
METHOD
- Add the oats, banana, milk, yoghurt, cinnamon and sweetener to a blender and whizz until smooth. If you don’t have a blender, simply whisk well.
- Heat a non-stick pan over-medium heat and coat with a small amount of non-stick spray.
- Spoon the batter into the pan and allow to cook until you see bubbles on top. Flip and cook the other side until golden brown. Continue cooking pancakes until your batter is finished.
- When you’re ready to eat, reheat and crisp up your pancakes in the toaster and top with nut butter, mixed berries and maple syrup.
3. Breakfast sandwich
INGREDIENTS
1 tsp olive oil
½ small onion, diced
½ small capsicum, diced
1 cup spinach
1 egg
2 slices wholegrain bread
¼ avocado, diced
1 tbsp hummus
Pinch salt
½ tsp pepper
METHOD
- Add the olive oil, onion, capsicum, spinach, salt and pepper to a pan over medium heat.
- Sauté until the onion is soft and the spinach is wilted.
- Move the veggies to the side of the pan and crack in the egg. Fry to your liking.
- When you’re ready to eat, spread the wholegrain bread with the hummus. Top with the veggie mix, egg and avocado.
- Toast your sandwich (reheating the filling at the same time!) in a pan or with a sandwich press.
4. Grab-and-go almond & cranberry oat bars
INGREDIENTS
1 cup Medjool dates, soaked overnight
¼ cup maple syrup/honey
¼ cup almond butter
1½ cups rolled oats
½ cup dried cranberries
1 cup unsalted almonds
METHOD
- Blend the dates in a food processor until they comes together to form a ball.
- Warm the maple syrup/honey and almond butter together in the microwave for about 20 seconds.
- Mix the oats, cranberries, almonds and dates together in a large bowl, and pour over the maple syrup/honey. Stir well to combine.
- Line a baking tray and spoon in the mixture, pressing flat and tight with your hands to get an even layer.
- Refrigerate for 30 minutes to set, and then cut into slices.
- Simply grab and go whenever you’re ready!
5. Egg muffins
INGREDIENTS
1 tsp olive oil
1 onion, diced
2 garlic cloves
200 g mushrooms, chopped
6 eggs
1 cup baby spinach, chopped
1 small broccoli, chopped
1 capsicum, diced
METHOD
- Preheat oven to 180℃.
- Add the olive oil, onion, garlic and mushrooms to a pan over medium heat. Sauté until the onions are soft and the mushrooms are browned.
- Transfer to a large bowl along with the remaining ingredients. Mix well.
- Lightly grease a muffin tin with non-stick spray and divide your mixture evenly between the holes.
- Bake for 15-20 minutes, until the eggs are set. Allow to cool before turning out.
- When you’re ready, slice them in half, toast them and enjoy!
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