What is a heart healthy breakfast?

Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.

heartandstroke.ca - 20 fast and healthy breakfasts - Heart and Stroke Foundation of Canada

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A speedy breakfast doesn’t have to include sugary cereal or takeout sandwiches laden with fat and sodium. Try these 20 ideas for a healthy breakfast that’s ready in minutes.

Make ahead

Refrigerate last night’s whole-wheat pasta or homemade pizza leftovers. In the morning just warm up and enjoy. Have a batch of whole-grain, low-fat muffins or breads ready in the freezer. In the morning, pair one up with a banana and yogurt. Cut up fruit the night before and refrigerate. Ta-da: A nutritious topping for yogurt or cereal. Make overnight oatmeal: Mix old fashioned rolled oats (½ cup/125 mL) with 1 cup/250 mL mixture of yogurt and milk or milk alternative. Optional add-ins: fresh or dried fruit, chia seeds, vanilla.

Stir and refrigerate overnight.

Make a few hard-cooked eggs and store in the refrigerator.

Try these and more breakfast recipes at heartandstroke.ca/recipes: Make-ahead whole-wheat blueberry pancakes Almond oat bars Mini breakfast burritos

Soft cooked egg on whole wheat toast with orange slices.

Whole-grain pita pocket with peanut butter or alternative, and banana slices in plain yogurt.

Whole-grain English muffin with melted cheese and apple slices.

Scrambled eggs with red peppers and salsa wrapped in a tortilla.

Cheese with whole-grain crackers and sliced tomatoes.

Scrambled eggs, whole-grain toast, one cup of milk and sliced apples.

Greek yogurt with whole-grain cereal and berries.

Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.

When you have to grab something and run

Fruit, whole-grain crackers and a piece of cheese.

A homemade muffin from the freezer; cheese string and clementine.

Hard cooked egg, whole grain mini bagel and an apple.

Homemade cereal bar, plain yogurt cup and grapes.

If cereal is your thing

Read the Nutrition Facts panel to find a healthier choice. Here’s what to look for: The first ingredient should be whole grain. Fibre per serving should be 4 g or more. Sugar should be 6 g or less per serving; it can be higher if the cereal includes dried fruit. Look for cereals that list sugar ingredients near the end of the ingredient list, meaning less added sugar.

Find more recipes and healthy eating advice

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