From shakshuka to healthy pancakes to porridge, here are five winter breakfasts with 400 calories or less
Dietitian Melissa Meier shares her go-to winter warmers for the AM.
On freezing cold winter mornings, summer smoothies and muesli bowls just don’t cut it.
That doesn’t mean it’s time to fall off the healthy eating bandwagon – you can easily stay on track with healthy, hearty breakfasts that warm you up from the inside out. Case in point: the following five hot brekkies that contain less than 400 calories per serve. You’re welcome.
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Berry porridge: 368 calories per serve
Combine half a cup of rolled oats with two thirds of a cup of milk and a pinch of cinnamon and cook on the stove.
Top with ten chopped almonds and a handful of blueberries and voila – you’ve got a super healthy, piping hot brekkie on your hands. The rolled oats provide long-lasting energy and plenty of fibre to keep you feeling full well into the morning, while the nuts add good-for-you fats for a healthy, happy ticker.
Veggie omelette: 361 calories per serve
I’m a big fan of veggies at breakfast. You’re recommended to eat at least five to six serves of veggies each and every day – and that’s really hard to do if you leave it all till dinner time. So, a veggie-packed omelette for the first meal of the day is a wise idea.
Simply cook a handful each of cherry tomatoes and mushrooms in a pan with a teaspoon of extra virgin olive oil (or EVOO, for short), then pour in two whisked eggs and continue cooking until the eggs are set on both sides. Serve with a slice of toast topped with a quarter of an avocado to round out the meal with some good quality carbs and healthy fats. #Winning.
Ricotta and tomato on toast: 392 calories per serve
Another option that provides all-important veggies along with a serve of dairy for bone-strengthening calcium, this delicious recipe is on high rotation in my household. Start with a base of dark, grainy toast for low-GI carbs, then top with half a cup of reduced-fat ricotta cheese and one sliced tomato.
Finish it off with a tiny drizzle of balsamic glaze and EVOO for a little boost of flavour. Not only is this brekkie oh-so-tasty, it’s ready in less than five minutes. What’s not to love?
Shakshuka: 395 calories per serve
On weekends when you’ve got a little more time up your sleeve, shakshuka is a real winner. Start by sautéing half an onion and half a capsicum in two teaspoons of EVOO over a low heat and once soft, add half a tin of cherry tomatoes. Cook for a further few minutes and then, using the back of a spoon, create a well to crack in a couple of eggs.
Finish off the eggs in the oven and serve with 40 grams of feta cheese sprinkled over the top. Veggies – tick. Protein – tick. Tasty – you bet ‘cha.
Healthy pancakes: 380 calories per serve
That’s right – even pancakes make the cut! My version involves one tablespoon of chia seeds and two tablespoons of almond meal for heart-healthy fats, combined with a mashed ripe banana for a little sweetness and an egg to bind it all together.
This mixture forms three pancakes that, once cooked, are perfect topped with a couple of tablespoons of reduced-fat Greek yoghurt, frozen mixed berries and a teaspoon each of sunflower and pumpkin seeds. With over ten grams of fibre in a single serve, these healthy pancakes are a gut-loving twist on an old favourite.
Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.