6 Simple, Healthy Breakfast Options

October 7, 2019


Breakfast is an important meal of the day! It helps boost metabolism, provide the body with essential nutrients, reduce cravings later in the day and may even decrease risk for cardiovascular disease. It is best to eat a breakfast that has protein, healthy fat and is lower in carbohydrates in order to provide satiety and avoid blood sugar swings. Below are some simple ideas to help replace that cereal, sugary muffin or bagel.


1.  Egg Omelet with Veggies

  • Prepare eggs however you prefer, don’t forget about the veggies!

  • Add any fresh or frozen vegetables: peppers, mushrooms, spinach, onion, broccoli, zucchini, asparagus, etc.


2. Berry Protein Smoothie

  • Ingredients:

  • ½-1 cup frozen berries

  • 1 handful (1 cup) spinach

  • 2 scoops protein powder or ½ cup plain Greek yogurt

  • 1 Tablespoon ground flax seeds

  • 1 cup unsweetened nut milk


3.  Overnight Oats

  • Ingredients:

    • ⅓ cup Old Fashioned Oats

    • ½ cup milk of choice or ⅔ cup for thinner consistency

    • 1 tbsp Chia Seeds

    • ¼ tsp cinnamon

    • ¼ tsp vanilla extract

    • ¼ cup plain Greek yogurt (optional)

    • Optional Toppings: berries, nuts/ nut butter, drizzle of honey, shredded coconut

  • Directions:

    • Mix all ingredients in a glass jar and cover with a lid. Place in refrigerator at least 2 hours or overnight. Can store for up to 5 days.

    • When ready to eat, top with your favorite items and enjoy!

    • Tips: add more milk before eating if consistency is too thick, typically is served cold, however you can heat it up in the microwave for a warm breakfast option


4.  Cottage Cheese with Fruit

  • Top ½ cup regular/ full fat cottage cheese with berries or fruit of choice. Add ground flax seeds for additional fiber and healthy fat to keep you satiated through the morning.


5.  Plain Greek Yogurt with Toppings

  • Top ½ cup regular/ full fat yogurt with berries, nuts, seeds, ground flax or chia seeds and add you own drizzle of honey if needed


6.  Flax muffin (in a mug!)

  • Ingredients:

    • ½ tsp coconut oil or ghee

    • 1 egg

    •  2 tbsp ground flax seed (flax meal)

    • ½ tsp baking powder

    • 1 packet stevia or 1 tsp maple syrup

    • ¼ tsp cinnamon

    • 1 pinch sea salt

    • ¼ cup blueberries

    • 1 tbsp chopped pecans

  • Directions:

    • Option 1 in a MUG: Grease a microwave safe mug with coconut oil. Mix all ingredients together in the mug then microwave for 60 seconds. Let cool 60 seconds and enjoy warm topped with ghee, grass fed butter or nut butter

    • Option 2:

  • Grease an oven safe 10-12 ounce ramekin with ½ teaspoon coconut oil or ghee

  • In a separate small bowl or mug, whisk the egg with a fork. Add ground flax, baking powder, stevia, cinnamon, and sea salt. Mix until all ingredients are moistened. Add berries and pecans, stir to mix.

  • Pour mixture into a greased ramekin. Bake in a preheated 350° F oven for 7–10 minutes. (Muffin should puff up and be firm to the touch when done, or when a tooth pick inserted comes out clean.)

  • Let cool slightly. Use a knife to loosen the muffin from the sides, and invert ramekin onto a small plate.

  • Cut in half to cool before eating. Add a small smear of grass-fed butter, ghee, nut butter for more flavor


Recipes from Integrative and Functional Medicine

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