25 Healthy Breakfast Recipes

By : Purple Kaddu Posted on : September 16, 2015

Break-fast i.e. breaking your night-long fast. Your tummy will surely be hungry and skipping this meal can be sinful. Eat a smart breakfast, which pumps your body with nutrients and kick-starts your metabolism.

Besides, who said breakfast has to be boring. We have collected awesome breakfast recipes to make your first meal of the day a whole lot easier—and of course tastier! Our a.m. options range from savory to sweet, refreshing to power packed.

So let’s get started. Put on your aprons and lift your spirits. The recipes have been divided into categories for your ease. The nutritional value/serve of recipe is also mentioned. Here we go:

Porridges

This category includes recipes which involve a milk + cereal combination. Milk is rich in protein along with vitamins and minerals, cereals provide you with good amount of fibre thus keeping you full for longer.

The Multi-Grain Cereal Recipe

This ultra quick and easy hot cereal combines whole grains, crunchy nuts and dry fruits.

Ingredients: Take 2 Tbsp each of Barley, Bulgur wheat, Oats and Raisins. 1 Pinch ground Cinnamon and 2-3 walnuts (any nut of your choice). Water and Milk. (Serves - 2)

In microwave-safe bowl, combine barley, bulgur, oats, and water. Microwave it on High for 2 minutes. Add in the raisins and cinnamon; microwave again for 3 minutes. Stir, add the walnuts. Serve with milk. Alternatively you can cook on your gas top, though it may take a little longer to cook

Energy(kcal) Carbohydrates(g) Protein(g) Fat(g) Fibre(g) Calcium(mg)

276 47 8 7 2 101
Nutty Quinoa ( vegan spl recipe )

This sweet dish of quinoa will make you going back for more, in the healthy way of course.

Ingredients: 1 cup almond milk, 1 cup water, 1 cup quinoa, ½ tsp ground cinnamon, ⅓ cup chopped nuts (pista, almonds, walnuts, raisins), honey for taste. (serves-2)

Combine almond milk, water and quinoa in a pan and cover and cook on medium-low flame for 15 minutes or till all liquid is absorbed. Once cooked, turn off heat and let it stand covered for 5 minutes. Stir in fruits and cinnamon and serve with drizzled honey and topped with nuts.

Energy (kcal) Carbohydrates (g) Protein (g) Fat (g) Calcium (mg)

235 9 14 22 108
Amaranth Porridge

Bored of the usual oats porridge? Try the nutri-rich amaranth seeds and give your day the best start.

Ingredients: 1 cup amaranth seeds (rajkeera), 2 cups water, ⅓ tsp ground cinnamon, 2 tbsp nuts (almonds, hazelnuts, pista, walnuts, cashews), 1 tbsp flaxseeds, 2 tsp chia seeds, honey as per taste. (serves -2)

Combine amaranth, water, cinnamon and cover and simmer over medium flame for about 20-25 minutes or till the amaranth is softened. Once cooked, serve topped with nuts, sprinkle seeds and drizzle honey over it.

Energy (kcal) Carbohydrates (g) Protein (g) Fats (g) Fibre (g) Iron (mg) Calcium (mg)

364 51 13 10 8 7 322

Egg based recipes

Egg is a protein powerhouse. If your aiming to lose weight, a protein packed breakfast will surely help you.

Omelet in a Mug

Make the most of ingredients lying around in your fridge for a quick breakfast.

Ingredients: 2 to 3 eggs, Toss your favorite breakfast meat (or skip it if vegetarian), 1 small tomato, 1 /2 cube cheese-shredded (optional), olive oil, salt and pepper. (Serves-2)

Coat your mug with olive oil. Add eggs to the mug and whisk with a fork. Add diced meat, tomatoes, cheese, salt and pepper. Whisk till all the ingredients are completely blend together.Microwave it on high for one minute. Stir and break up any large pieces of egg. Cook for another 45 to 60 seconds or until the eggs are set.

Energy(kcal) Carbohydrate(g) Protein(g) Fat(g) Vit A(mcg)

181 3 9 13 260
Spicy French Toast

Bored of the usual bread and omelette? Try this french toast for a refreshing change.

Ingredients- 4 eggs, 4 slices of bread, 3 green chillies finely chopped, 1 small finely chopped onion, 1 small tomato chopped, 2 tbsp milk, 1 tsp chopped coriander, 2 tbsp chopped spinach, pinch of salt and pepper, oil to cook.

Whisk the eggs in a bowl and stir in the chopped vegetables and spices with salt. Beat well till eggs are foamed. Dip each slice of bread into the mixture and stir fry on low flame on a heated and greased griddle (tawa). Cook on both sides and serve hot with sauteed french beans.

Energy (kcal) Carbohydrates (g) Protein (g) Fats (g) Calcium (mg)

333 27 18 17 151

Bread based recipes

Cottage Cheese & Dill Sandwich

Nourishing and filling, the sandwiches can be eaten on the go! For variation you can replace dill with coriander and cottage-cheese with eggs/soya granule. Ingredients: 2 slices whole wheat bread, lettuce - torn into pieces, melted butter for brushing.

To Be Mixed Into A Stuffing:

1/2 cup Cottage cheese, 1/8 cup chopped dill leaves, 1 tsp chopped green chillies, salt to taste

Apply a little butter on each bread slice and toast them. On the toasted slice, place a lettuce leaf and then spread a portion of the prepared stuffing evenly over it and sandwich it with another toasted buttered bread slice. (Serves- 1)

Energy (kcal) Carbohydrates (g) Protein (g) Fats (g) Fibre (g) Calcium (mg) Iron (mg)

316 51 13 7 15 161 7
Poppy spread

Feel like sweetening up your breakfast? Top your healthy multi-grain roti or whole grain bread with this spread.

Ingredients: ½ cup poppy seeds, 1 cup milk, 2 tbsp grated jaggery, 2 tbsp semolina, pinch of salt, vanilla essence.

Dry roast poppy seeds in a pan on medium-low flame until the flavour is released. Cool and grind the seeds. In a non-stick pan, add the ground seeds and all other ingredients and cook on medium-low flame stirring continuously until the mixture turns to a thick consistency. Cool the spread and use it on bread. (Serves-2)

Energy (kcal) Carbohydrates (g) Protein (g) Fats (g) Fibre (g) Calcium (mg) Iron (mg)

245 37 9 7 8 470 5
Tasty Toast

With these healthy yet tasty foods, make your on-the -go breakfast more satisfying.

Ingredients: 1-2 slices of toasted bread, ½ avocado, 2 tbsp sprouted alfalfa seeds, 2 tbsp chopped tomato, 1 egg, salt and pepper to taste. (Serves-1)

Boil the egg and scoop out the yolk. Then chop the egg white into small pieces and mix it with the avocado, alfalfa, tomato and salt to make spread. Add the spread on the toasted bread slices and sprinkle some pepper to have your toast ready.

Energy (kcal) Carbohydrates (g) Protein (g) Fats (g) Vit A (mcg)

295 21 12 19 283
Bread dumpling topped with spicy curd

Wondering what to do with the leftover bread slices? Simply convert it into a chat type breakfast dish.

Ingredients: 4 slices of bread, 1.5 cup whisked curd. For filling: 1/2 cup freshgreen peas, ½ cup sprouted moong, 1 tsp ginger garlic paste, 1 tsp green chilli paste, 8 cashewnuts, 2 tsp oil, garam masala, raw mango powder, salt to taste. For garnishing - mint chutney, dates chutney, chilli powder , 1 tbsp chopped coriander (Serves- 2)

Method : The filling is prepared by coarse grinding the sprouts and peas. Saute this mixture in some oil and let it cook ( soften ). Let the mixture cool, add in the nuts and spices. Next,trim the edges of the bread and sprinkle water. Make a depression in the centre of bread slice for the stuffing. Place a spoonful of the stuffing and join the edges of the bread, such that you get a wada. Place the wada in a bowl. Top it with curd and garnish.

Energy (kcal) Carbohydrates(g) Protein (g) Fats(g) Fibre(g) Calcium(mg) Vit A (mcg)

324 36 12 15 5 182 329

Smoothies

Green Energizer Smoothie

The goodness of fruit and greens come together in your glass.

Ingredients: 1 large bunch of spinach, 2 cups pineapples, 1-2 tsp Chia seeds. (Serves- 1)

Dunk the pineapples and the spinach in the blender and get it started. Add chia seeds and blend until smooth.

Energy (kcal) Carbohydrates(g) Protein(g) Fats(g) Iron(mg) Vit A(mcg)

98 22 2 1 5 357
Pumpkin / green tea smoothie

Healthy, healthy and healthy !! What more do you want from a smoothie??

Ingredients: 1 cup unsweetened almond milk or soy milk, ½ cup pumpkin puree, 1 banana, 2-3 dates (pitted and soaked), ½ tsp cinnamon, pinch of ground ginger, nutmeg and cloves, 1 tbsp honey (optional), 1 tbsp ground flaxseed, 1 ½ cup chopped unpeeled apple, ¼ cup cottage cheese. (Serves-1)

For the pumpkin puree, steam the pumpkin and then on cooling, blend it. To make the smoothie, blend all the ingredients and have it immediately topped with some chia seeds, almond flakes and drizzled honey.

You can also variate the above by using green tea (¾ cup, strong and chilled) along with muskmelon (½ ) instead of pumpkin and banana to enjoy another flavour of healthy blend.

Energy(kcal) Carbohydrates(g) Protein(g) Fats(g) Fibre(g) Iron(mg) Calcium(mg)

457 78 13 5 20 4 160
Rice Flake milkshake ( vegan spl recipe )

Drink your rice flake and start a healthy day.

Ingredients: ½ cup rice flakes, 1 banana, 1 cup soy milk, a pinch of ground cinnamon, jaggery as per taste. For topping- sesame seeds, walnuts, almond flakes, chia seeds. (Serves-1)

To make this milkshake, smash the banana is a bowl. Soak poha (rice flakes) for 5-10 minutes. After soaking, add these to the banana along with cinnamon, jaggery and soy milk. Whisk it all together. Serve topped with nuts and seeds.

Energy (kcal) Carbohydrates(g) Protein(g) Fats(g) Iron(mg)

445 76 10 12 11

Steamed foods

Fibre-rich Dhokla

Want a change from routine cereal porridge? Try this dhokla

What you need - 1/2 cup buckwheat, 2 tbsp ragi flour, 1/4 cup low fat curd, 2 tsp ginger-chilli paste, salt to taste and coriander to garnish. (Serves-1)

Method - Grind the buckwheat coarsely. Add ½ cup water, curds and whisk well. Add ragi flour, ginger chilli paste and salt to the mixture, mix well to make the dhokla batter.

Pour the batter into a greased thali and steam for 15-20 minutes.Serve hot garnished with coriander.

Energy(kcal)	Carbohydrates(g)	Protein(g)	Fats(g)	Fibre(g)	Calcium(mg)	Iron(mg)	Vit A(mcg)
287	58	9	3	8	202	9	272

Pancakes ( sweet and savoury )

Waffles with a Desi Twist

Experience the benefits of protein, iron and calcium packed in this dish.

Ingredients: 1/2 cup split moong dal, 3/4 cup grated low fat paneer, 1-2 finely chopped green chillies, 1/2 cup finely chopped fenugreek & spinach leaves, 2 tsp besan, pinch of asafoetida 2 tsp oil, salt to taste (Serves-2)

Clean, wash and soak moong dal in water for 3 hours. Add the paneer, green chillies and blend to a smooth batter by adding little water. Transfer the mixture to a bowl, add the fenugreek leaves, spinach, besan, asafetida, salt, oil and mix well. Divide the batter into 4 equal portions, pour a portion of the batter in a pre-heated waffle iron and bake until crisp.If you do not have a waffle iron , make chilla of the same batter.

Energy(kcal)	Carbohydrates(g)	Protein(g)	Fats(g)	Fibre(g)	Calcium(g)	Iron(m)	Vit A(mcg)
350	51	17	9	19	241	4.44	525

Multicereal pancake (Thalipeeth)

The healthy and Indian version of all-time American breakfast (pancakes).

Ingredients: 3 tbsp bengal gram flour, 3 tbsp jowar flour, 2 tbsp ground oats, 2 tbsp ground corn, 4 tbsp wheat flour, 1 small chopped onion, 1 small chopped tomato, 1 small grated carrot, 2 tbsp crumbled cottage cheese, 2 tbsp chopped coriander, 2 green chillies finely chopped, 2 tbsp sesame seeds, salt to taste, oil for cooking. (Serves-3)

Mix all ingredients together in a bowl and add water to make a thick batter, Heat and grease a non-stick tawa. On this spread the batter and cook on medium flame. Add little oil and cook till golden brown. Flip and cook the other side, sprinkle sesame seeds/ kilonji seeds and serve hot with coriander and mint chutney.

Energy(kcal) Carbohydrates(g) Protein(g) Fats(g) Fibre(g) Calcium(mg) Vit A(mcg)

425 65 14 13 15 151 398

Nutri-dosa

With the goodness of brown rice and quinoa, the traditional dosa gets a new nutri-facelift.

Ingredients: 1 cup quinoa, 1 cup brown rice (long grain preferred), ½ cup urad dal, ½ tsp fenugreek seeds, 2 tbsp chopped leafy vegetables (methi leaves, spinach, drumstick leaves), 2 tbsp grated carrot, salt to taste, oil for cooking. (Serves-1)

Pre Soak quinoa and brown rice together and urad dal and fenugreek seeds 4 hours before preparation. Grind together quinoa and rice into a coarse paste and urad dal and fenugreek into smooth paste. Mix the two pastes together and keep aside for sometime for fermentation. Heat and grease the griddle (tawa) and pour a spoonful of the batter onto it. Cook with a little oil on medium heat or till golden brown. Serve the dosa with coconut chutney.

Energy(kcal)	Carbohydrate(g)	Protein(g)	Fats(g)	Fibre(g)	Calcium(mg)	Vit A(µg)	Zinc (mg)
364	58	31	13	10.05	232	444	5

Multi-grain chilla

Give the traditional chilla the power of sprouts.

Ingredients: 1 cup sprouted mung dal, 2 tbsp soybean flour, 2 tbsp brown rice flour, 2 tbsp oats flour, 2 tbsp grated carrot, 2 tbsp chopped fenugreek and drumstick leaves, 1 tsp chopped ginger, 3-4 cloves garlic, 2 green chillies,1 tbsp chopped coriander,salt to taste, oil for cooking. (Serves-1)

Make batter of slightly runny consistency by blending mung beans, ginger-garlic, chillies and salt. To the batter add the veggies and keep aside for 20 minutes. Heat a griddle (tawa) and grease it. Pour a spoonful of the batter and spread it evenly on the griddle. Cook with a little oil and flip the chilla over to cook other side when one side is golden brown in colour. Cook the other side as well. Serve hot with tomato chutney.

Energy(kcal)	Carbohydrate(g)	Protein(g)	Fats(g)	Fibre(g)	Iron(mg)	Calcium(mg)	Vit A(µg)	Vit C(mg)
377	47	24	9	7	8	285	779	83

Fibre-rich malpua

Malpua and fibre rich? This recipe vouches for it.

Ingredients: 2 tbsp ragi flour, 2 tbsp whole wheat flour, 1 tbsp ground oats, ground sugar for taste, enough milk for making batter, oil for cooking. For filling- 2 tbsp seeds (sesame, pumpkin, melon), 1 tbsp flaxseeds, 2 tsp kilonji seeds, 2 tbsp shredded cottage cheese, ½ tsp cardamom powder.(Serves-2)

Combine the flours and sugar and make a runny batter by whisking it with milk. On a heated and greased non-stick pan, pour a ladle of the batter and cook on medium flame with a little oil. Once the edges start coming out, flip it over and cook the other side. Once cooked, stuff with the filling mentioned and serve hot.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Fibre(g) Calcium(mg)

410 48 12 17 11 209

Cereal preparations

Hariyali Daliya

Start your day with a burst of green with a wholesome breakfast

Ingredients: 1 cup broken wheat, 1/2 cup finely chopped mint leaves, coriander, dill leaves,1 tbsp oil, 1 tsp mustard seeds, 1-2 finely chopped green chillies, salt to taste. (Serves-2)

Heat oil in a pressure cooker and add the mustard seeds. On crackling, add green chillies, sauté on a medium flame for a few seconds. Add the broken wheat and sauté for 2 to 3 minutes, while stirring continuously. Add 3 cups of hot water, dill leaves and salt, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Garnish with mint and coriander leaves. Serve.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Fibre(g) Iron(mg) Vit A(mcg)

271 38 8 10 8 7.28 502
Upma and it's variations

Upma is a traditional dish in many regions of India. Easy to prepare and can be easily cooked in a healthier fashion.

Ingredients: Finely chopped 1 medium sized onion, 1 to 2 green chillies and ½ inch ginger and some coriander leaves, 8 to 10 curry leaves, 10 to 12 cashews, 1 tsp chana dal, 1 tsp urad dal, 2 tsp oil/ghee and 1 cup of rava or sooji.(Serves-2)

Roast the rava till it’s fragrant and dry being careful not to brown it. After it is roasted, keep aside. In a pan add oil and heat. To this add mustard seeds. When the seeds start to crackle, add chana dal, followed by urad dal and cashews. Once these have browned, add the onions and saute till transparent. Then add green chillies and curry leaves. To this add the rava followed by hot water and mix well till water is absorbed by rava. The upma is done. Garnish with coriander and serve with lime. You can also add vegetables like carrots, beans or capsicum for a veggie punch.

To make upma more healthy and fibre rich, you can substitute semolina with sanwa millet (varai/varithandul) or oats.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Calcium(mg) Vit A(mcg)

363 51 11 13 101 230
Yogurt Quinoa

Curd rice is a simple quick dish that is typical to a South Indian breakfast, replacing rice with quinoa boosts it’s nutrition quotient. Try it to feel the difference.

Ingredients: 1/2 cup quinoa, 1 cup water, 1 cup thick whisked yogurt, ½ cup chopped cucumber, ⅓ cup grated beetroot and carrot. For seasoning- 1 tbsp oil/ butter, ½ tsp cumin, ¼ cup peanuts, ½ tsp mustard seeds, few curry leaves, 1 tsp bengal gram, 1 tsp black gram, ½ tsp chopped ginger, 2 dry red chillies, salt to taste. (Serves-2)

Wash quinoa in water 3-4 times. Add 1 cup water and cook quinoa on medium low heat for 18-20 minutes. In another pan, prepare the seasoning by heating oil and adding peanuts to it. Stir peanuts till they are golden brown. Transfer peanuts to another bowl. In the same pan heat oil/butter and stir in other spices and cook till spices give out flavours. Mix the quinoa with whisked yogurt and add salt, seasonings and vegetables to it. Serve garnished with coriander leaves and kilonji seeds.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Calcium(mg) Vit A(mcg)

281 19 13 21 215 235

Parathas, rolls and wraps

Paneer Bhurji

A twist to the good old egg bhurji (scrambled eggs), for the vegetarians is paneer (cottage cheese) bhurji.

Ingredients: 200gm paneer (homemade or store-bought) crumbled or grated, 1 large onion, 1 tomato, 2 green chillies, 1 inch ginger, 1 tsp cumin seeds, ½ tsp turmeric, ½ red chilli powder, 1 tbsp butter/ oil, salt to taste. (Serves-2)

To begin with heat butter/oil to a heavy bottomed pan, to this add cumin seeds, capsicum, onions, green chillies, ginger and saute on low flame until soft and tender. Then stir in tomatoes, turmeric and chilli powder. To this add the crumbled paneer and salt and give it a good stir. Cook for about 3-4 minutes or till all ingredients bring out flavours. Garnish with coriander and serve along with Indian breads or sandwich as fillings along with chickpea paste (hummus).

You can make the dish more healtheir by adding steamed spinach (1 bunch), more veggies (cooked like carrot, beans, drumstick leaves) or adding soya chunks. Serves as a good stuffing for kathi rolls.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Fibre(g) Calcium(mg)

289 43 11 9 17 181
Stuffed Khandvi

A Gujarati delicacy packed with extra nutrients is what this khandvi is all about.

Ingredients: 1 cup gram flour, 1 cup sour curd, 2 cups water, 1 tsp green chilli paste, ¼ tsp turmeric, ½ cup sprouted moong dal, salt to taste. For seasoning- ½ tsp mustard seeds, ½ tsp cumin seeds, 1 tsp sesame seeds, 5-6 curry leaves, 2 tablespoons grated coconut, 2 tablespoons chopped coriander, 2 tablespoons oil. (Serves-3)

Combine yogurt, water and gram flour in a bowl and whisk until a smooth paste is formed with no lumps. Then add green chilli and ginger paste, turmeric powder and salt, Transfer this mixture into a non-stick pan and heat on a low to medium flame stirring constantly to prevent lumps for about 15 minutes or till the mixture is cooked. Once done, using a flat spatula spread the mixture onto the back of a plate or a large smooth surface. Keep the mixture in the pan covered so it does not cool. After about 10 minutes when the mixture is cooled, cut it vertically to make 1 inch thick rolls. Add the sprouted moong dal onto this cooled mixture and start rolling these pieces into logs. Cut the roll into pieces. Heat oil for seasoning and add seasoning spices and cook till it crackles. Pour the seasoning onto the rolls and sprinkle grated coconut on top.

Energy(kcal) Carbohydrate(g) Protein(g) Fat(g) Calcium(mg) Vit A(mcg)

336 27 11 21 186 294
Pearl and Pumpkin roti

A simple way of upgrading the humble roti, nutritionally!

Ingredients- ½ cup Bajra (pearl millet) flour, ½ cup whole wheat flour, 1 cup grated pumpkin, 1 tsp ginger-green chilli paste, a pinch turmeric powder, 1 tsp lemon juice, 2 tsp coriander, 2 tbsp chopped fenugreek leaves, salt to taste, oil for cooking. (Serves-2)

Mix all ingredients except oil together with enough water to make a semi- soft dough. Cover the prepared dough and keep for 10- 15 minutes. Then divide the dough into equal parts and shape into round balls. Roll out each portion into 5 inch diameter round. Cook on a heated and greased non-stick griddle (tawa) adding little oil until lightly browned on both sides. Serve hot with spring onion and cucumber raita.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Fibre(g) Vit C(mg)

237 40 8 5 10 10
Muesli rolls

Bored of the usual muesli and milk combo? Then indulge into a muesli roll.

Ingredients: 1 cup ground plain muesli, ½ cup yogurt, ¼ cup melted butter. For stuffing: 1 tbsp grated dark chocolate, 2 tbsp shredded cottage cheese, 1 tbsp ground flaxseeds, pinch of cinnamon powder and 1 tbsp honey. (Serves-2)

Combine the ground muesli, yogurt, baking soda and butter and make a batter of thick consistency by adding water. Keep aside for 10-15 minutes. On a heated and greased griddle (tawa), pour a ladle of the batter and cook on both sides till golden brown. Add the stuffing and make rolls and serve with fruits of your choice and honey drizzled over it.

Energy(kcal) Carbohydrate(g) Protein(g) Fats(g) Fibre(g) Vit A(mcg)

423 26 9 10 10 212

Break your night-long fast and fuel your body with the above recipes.Agreed, they may not be the most ideal recipe for some of you who are time-pressed, but investing time in a good breakfast ensures better returns ;). Besides, a little pre-preparation is always handy. Soak moong overnight, stock some paneer or eggs in the fridge, buy groceries ( I mean green veggies and grains) over the weekend. When these ingredients are ready, breakfast will not take much time.