5-Minute Breakfasts: 7 Quick Meals That Won’t Ruin Your Diet

Mornings can be stressful, and it’s easy to grab a bagel or doughnut on the go. Many nine-to-fivers don’t budget time into their routines to prepare a morning meal, but breaking healthy diet plans early can set you up for disaster later in the day. Instead of making a bad food decision first thing in the morning right after a workout, commit to a healthy breakfast that doesn’t take long to make. Today we’re highlighting seven healthy breakfasts that can be made in five minutes or less, and they won’t undo the hard work you just put in at the gym. Whether you crave savory or sweet in the morning, you’ll find a breakfast here for you.

1. Avocado Toast with Sunny Side Egg

Avocado, bread, fried egg

Avocado toast with eggs | iStock.com

This first morning meal from Skinny Taste requires just five ingredients and 5 minutes of your time, but it still tastes gourmet. Take your avocado toast up a notch with a morning dose of omega-3s. This Avocado Toast with a Sunny Side Egg will fill you up with fiber, healthy fats, and omega-3s, and it’ll keep you going until lunchtime. All you need to do is quickly cook your egg before plating it on a piece of avocado-topped toast, and then you’re good to go. This breakfast can easily be eaten in the car or on your walk to work.

Ingredients:

  • 1 slice whole grain bread, toasted
  • 1 ounce mashed avocado
  • Cooking spray
  • 1 large egg
  • Kosher salt and black pepper to taste

Directions: Mash the avocado in a small until mostly smooth. Season with salt and pepper and mix to combine. Heat a small nonstick skillet over low heat, Grease with nonstick cooking spray, then add an egg. Cover and cook to your desired doneness.

Place mashed avocado over toast and top with egg, salt and pepper, and hot sauce if desired.

2. Creamy Green Smoothie

green smoothies, milkshakes

Green smoothie | iStock.com

Here’s another morning meal idea, this time from mindbodygreen, that enlists the creamy and dreamy avocado. If you would rather slurp your breakfast than chew it, throw some fresh produce in the blender and concoct this green smoothie. This recipe only enlists 5 ingredients and takes less than 5 minutes to make. You can easily bring your drink to work or enjoy it at home. Whether you like your breakfasts at your table or on the go, this smoothie packed with fiber, healthy fats, and flavor is for you.

Ingredients:

  • 1 avocado
  • 1 frozen small-to-medium banana
  • 1 orange
  • ½ to 1 cup of spinach
  • 1 to 1½ cups of unsweetened vanilla almond milk

Directions: Combine ingredients in blender. Cover and purée until smooth. Pour into a glass and serve at once.

3. 5-Minute Oatmeal Power Bowl

Source: iStock

Oatmeal | iStock.com

This oatmeal recipe from Oh She Glows takes your typical oats up a nutritional notch, and it can be made the night before. This hearty bowl of the good stuff is not only full of fiber, it’s also packed with additional nutrients like chia seeds, ground flax, and bananas. What’s more, the Oatmeal Power Bowl is vegan, gluten-free, oil-free, and refined sugar-free. And it can be mastered in just 5 minutes. This breakfast is worth the 5-minute commitment, and it’s one you can feel good about eating.

Ingredients:

  • 1 ripe banana, mashed
  • 2 tablespoons chia seeds
  • Heaping ⅓ cup rolled oats 
  • ¼ teaspoon cinnamon
  • ⅔ cup almond milk
  • ⅓ cup water

Directions: The evening before you plan on eating, mash a banana in a medium bowl with a fork until smooth. Stir in chia seeds, oats, cinnamon, milk, and water until well combined. Cover and refrigerate overnight.

the following morning, transfer mixture to a small pot and set over medium-high heat. Bring to a simmer, reduce heat to medium low, and simmer, stirring, until hot and slightly thickened.

Transfer to a bowl, garnish with any toppings, and eat.

4. 5-Minute Protein Pancakes

Pancake and apples

Power pancakes | iStock.com

Pancakes don’t need to be reserved for indulgent weekend meals. They can be prepared healthfully on busy weekdays too, and this recipe for 5-minute pancakes from Hungry and Fit proves it. These hotcakes pack a protein punch, yielding 33 grams per serving, and they only require five easy ingredients: almond milk, protein powder, egg whites, cinnamon, and bananas. It doesn’t get much simpler than this. Now you really have no reason to grab that bagel on the go.

Ingredients:

  • ½ cup unsweetened vanilla almond milk
  • 1 scoop protein powder
  • ½ small banana
  • ¾ tablespoon cinnamon
  • 2 egg whites

Directions: Mash banana in a small bowl until smooth. Stir in egg whites, cinnamon, and protein powder. Mix to combine, then stir in milk until mixture is thin enough to pour, but not so thin that you can’t form decent pancakes.

Working in batches, cook four large pancakes on a greased griddle over medium heat. Cook on one side until well browned, flip, and cook until second side is golden and interior is cooked through. Serve.

5. Green Eggs & Ham Bagel Breakfast Sandwich

Turkey Bagel, Tomato, Cheese

Breakfast bagel sandwich | iStock.com

If you are going to go the bagel route, opt for homemade instead of wasting money and calories at the closet bakery. This breakfast sandwich from Eating Well is healthier than the store-bought variety thanks to the enlistment of spinach, low fat cheese, and whole wheat carbs. The sandwich can be made in 5 minutes and eaten in even less time. Bring your ham, Swiss cheese, egg, and spinach on the go, and avoid the other alluring pastries at the bakery counter.

Ingredients:

  • 1 whole-wheat bagel, halved
  • 1 slice low-sodium Swiss cheese
  • 1 slice Canadian bacon
  • 1 teaspoon extra-virgin olive oil
  • 1 large egg
  • ½ cup baby spinach, coarsely chopped
  • Pinch of freshly ground pepper

Directions: Toast bagel. Place cheese and Canadian bacon on the bottom half. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach, and pepper, and cook, stirring until set, about 1 minute. Place the egg mixture on the cheese and bacon. Top with the remaining bagel half. Cut in half to serve if desired.

6. 5-Minute Spinach & Egg White Omelet

Tomatoes, cheese, omelette, eggs

Healthy omelet | iStock.com

You can also make eggs quickly and easily. Try this 5-minute omelet recipe from Yummy Healthy Easy, and have your omelet on the go. This breakfast can be made in a flash, but it’s still packed with goodness, including low-fat cheese, spinach, and Parmesan. Eating egg white omelets for breakfast will help you get a protein fix in the morning to fuel you through the whole day. You will be sure to wake up on the right side of the bed when you get your cheese and omega-3s first thing.

Ingredients:

  • 3 egg whites
  • 1 tablespoon water
  • 1 cup baby spinach
  • 1 teaspoon olive oil
  • Salt and pepper
  • ¼ cup low-fat cottage cheese
  • Sprinkle of freshly grated Parmesan cheese, if desired
  • Diced tomatoes, for serving

Directions: Whisk egg whites and water to combine in a medium bowl. Season with salt and pepper. Set aside.

Heat oil in a medium nonstick skillet set over medium-high heat. Add spinach, season with salt and pepper, and cook, stirring, until beginning to wilt. Add egg whites and cook until starting to set around the edges. Use a rubber spatula to lift the edges of omelet, tilting pan as you do, to allow uncooked egg to run under.

When eggs are nearly cooked, spread cottage cheese over top and sprinkle with Parmesan. Fold in half and slide onto a plate. Serve with diced tomatoes.

7. 5-Minute Power Parfait

Yogurt Parfait, berries, almonds

Breakfast parfait | iStock.com

Our last highlighted recipe is for a delicious parfait via Cook It Fit. This dairy breakfast is full of protein, fiber, and natural sugar — thanks to Greek yogurt, chia seeds, and fruit. The parfait comes together in just 3 minutes and looks just as good as it tastes. This breakfast will fill you up without filling you out, and it’ll start your healthy day on the right foot. Say goodbye to diet-devastating donuts and hello to the light, healthy, and fresh breakfast that is this 5-minute Power Parfait.

Ingredients:

  • ⅔ cup Greek yogurt
  • 2 teaspoons soy flakes or rolled oats
  • 1 handful of blueberries
  • 5 strawberries, sliced
  • 3 walnuts
  • 1 teaspoon chia seeds
  • 1 teaspoon honey

Directions: In a bowl or glass, layer yogurt with soy flakes, berries, nuts, and chia seeds. Drizzle with honey and serve.