A good breakfast is a great way to start the day. It gives us energy for the morning, sates hunger that built up overnight, or just something to do while our bodies finish the process of waking up.
If fat-laden breakfast favorites like eggs and bacon don’t sound appealing, there are always healthy breakfast options available. And you don’t have to settle for granola bars or simple porridge for fat-free breakfasts. Whether you’ve health concerns or watching your weight, here are some fat-free breakfast dishes you should try.
Spinach Egg White Omelets | 2 Servings
Eggs are a breakfast staple because they’re nutritious and filling. And if you want your egg dish to be fat-free, all you have to do is separate the yolk. If you don’t feel like throwing away the yolk, you do have the option of buying a carton of egg whites.
However, for a lot of people egg whites aren’t as appetizing as a whole egg is. It may be healthier, but it lacks flavor that the yolk provides. Adding vegetables is a good way to add flavor and also increase the omelet’s nutritional value.
- 2 cups egg white
- 1 cup of spinach (washed and excess water removed)
- 2 plum tomatoes, finely chopped
- 1 small onion, finely chopped
- Freshly ground black pepper
- 2 tablespoon water
- Nonstick cooking spray
Step 1: Lightly coat a pan with nonstick cooking spray and place over medium heat. Add in the spinach, tomatoes, and onions. Put in a pinch of salt. Once the onions are soft, add in more salt and pepper to taste and continue cooking for a minute. Transfer to a covered bowl to keep warm.
Step 2: In a mixing bowl, combine the egg white, water, and a pinch of salt and pepper. Whisk the mixture until light and frothy.
Step 3: Lightly coat a pan or skillet with the nonstick cooking spray and place over medium heat. Once the pan is hot, pour in half of the omelet mixture and swirl the pan to spread it evenly on the pan. Cook until the omelet sets.
Step 4: Spoon half the cooked spinach and onion onto half of the omelet. Using a flipper, fold the other half of the omelet over the vegetables and slide onto a serving plate. Repeat steps 3 and 4 for the remainder of the omelet mixture and vegetables.
Other options to try is substituting Brussels sprouts, button mushrooms, or asparagus for the spinach and topping it off with grated fat-free parmesan cheese.
Banana Ginger Smoothie | 2 Servings
Smoothies are a wonderful breakfast option for those with an active lifestyle. It’s easy to prepare, filling, and nutritious. You can just pour it onto a travelling mug or thermos flask and have it while on the go.
You can prepare terrific smoothies with almost any fruit. If you use fresh fruit, the smoothie will be a bit thin. For thicker smoothies, use frozen fruits. Adding fruit juice will increase the smoothie’s sugar content so it’s recommended not to do it for a healthier smoothie.
- 1 banana
- ¾ cup fat-free vanilla yogurt
- 1 tablespoon honey
- ½ teaspoon grated ginger
Step 1: Combine all ingredients in a blender. Blend until smooth.
Step 2: Serve. That’s how easy it is to make a smoothie. If you want a consistency like soft-serve ice cream, freeze the smoothie for an hour.
Quinoa and Berry Fruit Salad | 6 Servings
Quinoa is a wonderful seed packed with proteins. It has a slightly nutty flavor and a bit of crunch when cooked. One drawback to using it is that it does take time to prepare, so it can be impossible to serve for most mornings. Since this recipe is a fruit salad you don’t have to make it in the morning, you can make it ahead of time and store it in the fridge.
You can also add or substitute other fruits like peaches, bananas, or kiwi into this recipe.
- 1 cup Quinoa, uncooked
- 1 1/2 cup slices Strawberries
- 1 cup Blackberries
- 1 cup Blueberries
- 1 Mango (diced)
- 1/4 cup Honey
- 2 tbsp Lime juice
- 1 tbsp Basil, fresh (for garnish)
Step 1: Follow the cooking instructions on the quinoa package. Fluff with a fork and allow it to cool to room temperature.
Step 2: Prepare the glaze by combining the honey and lime juice in small bowl and mix thoroughly.
Step 3: Combine the fruits and quinoa in a large bowl. Mix until the quinoa is spread out over the berries.
Step 4: When serving, add the glaze and toss lightly. Garnish with some fresh basil.
Slow Cooked Oatmeal | 8 Servings
Good oatmeal has been a popular breakfast option for a long time. But it’s quite time consuming to prepare. You need to give the oats a long soak and continually stir while cooking to prevent it from sticking to the bottom of the pot. Instant oatmeal just doesn’t have the same impact as regular oatmeal. Fortunately, a slow cooker does help in this regard. You can just throw everything you need into a slow cooker and wake up to a bowl of delicious oatmeal. Use a disposable slow cooker liner to minimize cleanup.
This recipe uses steel-cut oats (also known as “Irish oatmeal”). These oats are made from whole oat kernels cut into pieces. Don’t substitute rolled oats as they have shorter cooking times and you’ll wake up to an unappetizing sludge. Gluten-free steel cut oats are available for people with celiac disease or gluten-sensitivity.
For variations of this recipe, add vanilla extract or cinnamon for more flavors. You can also change the fruits to other preferred dried fruits. Do note that this recipe makes a lot of servings. You can store extra servings in individual containers in the fridge and reheat as needed.
- 8 cups water
- 2 cups steel-cut oats (don’t substitute with rolled oats)
- 1/3 cups dried cranberries
- 1/3 cup dried apricots (chopped)
- Salt to taste
Step 1: Combine all ingredients in a slow cooker. Set to low heat and cover. Cook until the oats are tender. This can take 7 to 8 hours.
Step 2: Serve.
Non-Slow Cooker Direction: If you don’t have a slow cooker, you can use a double boiler. Half all the ingredients to fit in most double boilers. Place the ingredients into the top of the double boiler. Put water in the bottom of the double boiler, cover, and cook for 1 ½ hours. Check the water level from time to time to ensure that it doesn’t all evaporate.