Why a Good Breakfast Is Important
We have all heard it that breakfast is the most important meal of the day and it’s true a healthy breakfast keeps your energy steady, stops late morning hunger, and helps you stay focused at work. The problem? Morning schedules are usually hectic, and many of us either skip breakfast or grab something unhealthy on the go.
The best part is you don’t need to spend hours in the kitchen with a little planning you can whip up a healthy breakfast in just 10-15 minutes.
Poha
Light and gentle poha is a comfort food throughout India. Prepared from flattened rice, peanuts, and a squeeze of lemon, it does not make you feel stuffed.
How to make Poha
- Wash the poha gently with water and set aside.
- Heat oil, add mustard seeds, curry leaves, and onion.
- Add turmeric and chopped vegetables, sauté nicely.
- Add poha and peanuts, stir for 2–3 minutes.
- Finish with lemon juice and coriander.
Upma
Upma is a warm, comforting porridge of roasted semolina. It’s quick, easy, and an excellent way to hide some vegetables.
How to make Upma
- You start by dry roasting the semolina (sooji) until it is aromatic.
- Then you heat oil in a pan and add mustard seeds, curry leaves, onion, and diced vegetables.
- After a minute, you add boiled water, add salt, stir and let it boil.
- Slowly, gently add the semolina while stirring the boiling water.
- You cook it till it is thick, and garnish with coriander.
Green Super Salad with Paneer & Nuts
This broccoli paneer stir fry is a crunchy, flavorful dish that’s loaded with protein. It is a great combination of paneers luxurious softness, nuts crunchiness, and veggies freshness which is a nutritious breakfast or light dinner.
How to make Green Super Salad
- Boil broccoli in very hot water for 5-8 minutes, and then set aside.
- Heat a little olive oil in a pan, add paneer cut into cubes, and stir fry on medium flame until lightly golden.
- Then add chopped capsicum along with the boiled broccoli.
- Lastly, toss in cashews and peanuts, sprinkle with salt, and stir fry all of them for 5-8 minutes.
- Serve warm, either as a wholesome salad, or enjoy it on its own as a light main dish.
Paneer Bhurji
Paneer bhurji is a common vegetarian favorite and again, it is a protein loaded dish that gives you a feeling of being indulgent yet wholesome. Serve Paneer bhurji with roti or paratha, you will not be starving for hours!
How to make Paneer Bhurji
- Heat oil add cumins chopped onion, tomato, and chili and sauté.
- Add turmeric and salt.
- After 4-5 min. crumble paneer into the pan, cook 4-5 minutes.
- Garnish with coriander and serve.
Egg Bhurji (Indian Scrambled Eggs)
Egg bhurji is the Indian cousin of scrambled eggs-spicy, flavorful, and ready in minutes. It’s perfect for a busy workday breakfast.
How to make Egg Bhurji
- Heat oil add cumins chopped onion, tomato, and chili and sauté.
- Add turmeric and salt.
- Break eggs into the pan and scramble.
- Cook till fluffy, garnish with coriander.
Sprouts Salad
Fresh, crunchy, and full of nutrition. Sprouts salad is the simplest way to give your mornings a boost. It can be served as a side with eggs or even alone.
How to make Sprouts Salad
- Use sprouted moong in a bowl.
- Add onion, tomato, cucumber, and coriander.
- Sprinkle salt, pepper, and lemon juice.
- Toss well and serve fresh.
Besan Cheela
Often called the “vegetarian omelette,” besan cheela is made with chickpea flour and spices. Light, savory, and protein-rich it’s a great morning energizer.
How to make Besan Cheela
- Mix besan with water, salt, turmeric, and chili.
- Add chopped veggies if you like.
- Spread batter on a hot pan like a pancake.
- Cook both sides till golden brown.
- Serve with mint chutney.
Thepla with Curd
A Gujarati favorite, methi thepla is a spiced flatbread that remains soft for several hours. It’s ideal for breakfast and best when used as a travel snack.
How to make Thepla
- Knead wheat flour dough with methi leaves, turmeric, and spices.
- Roll into thin rotis.
- Cook on a tawa with minimal oil.
- Serve with curd or pickle.
Desi Smoothie
If you’re in a real hurry, smoothie is the best. With banana, curd, oats, and nuts, this beverage is quick, satiating, and easy to take in a bottle.
How to make Desi Smoothie
- Add banana, curd, milk, oats, and cardamom to a blender.
- Toss in nuts or seeds if you want extra nutrition.
- Blend well and take chilled.
Overnight Oats
For mornings when you do not want to make any effort, overnight oats save the day. With cardamom and fruits, they almost become a dessert but much healthier.
How to make Oats
- Mix oats, milk and curd in a jar.
- Add cardamom/cinnamon and fruit alone or combination (ex- apple and banana).
- Keep overnight in the fridge and eat straight in the morning.
Final Thoughts
Having a healthy breakfast does not need to be complex. There are many options that are simple, healthy, and make a healthy breakfast option – whether it’s a quick stir-fry like the Green Super Salad or classic options like poha, upma, or besan cheela, keep it simple, whenever possible plan ahead, and select according to your lifestyle.
Even if you are busy and only have 10 minutes one morning, this suggestions will help you eat ultimately better fuel your day, and most importantly keep you from junk less than 2 hours later.
Making minor changes to your breakfast will have a larger effect on your health than you may realize.
FAQs
What is the healthiest breakfast?
Sprouts salad, paneer bhurji, and besan cheela are some options that are protein-heavy, and will keep you satiated for a longer time. They are also obviously lighter than parathas but will be more nutritious than packaged cereals.
Can this be prepared quicker on busy mornings?
Yes! Most of these ideas are within an easy 10-15 mins and minimal prep, like poha, upma, egg bhurji, and smoothies. Overnight oats can be done the night before so it involves no morning cooking.
What can vegetarians eat that is a protein-rich breakfast?
You have paneer bhurji, sprouts salad, besan cheela and the green super salad as great vegetarian protein options. Tofu is also a great replacement for paneer if you are a vegan.
What breakfast ideas are best for kids?
Poha, upma, paneer bhurji and smoothies are mild options and nutritious, just take the spice down to their personal preference.
Can I skip breakfast if I am not hungry?
Although some people may follow a pattern of intermittent fasting, most nutritionists will recommend something balanced for breakfast. Truthfully, including a light breakfast (airo/black/yellow) like sprouts salad, or something light like a smoothie, is better than not eating anything at all, because it can help kickstart metabolism.
