Breakfast in Ten Minutes
We regularly hear that breakfast is the most important meal of the day, but for students, it’s hard to get a meal in before early morning workouts, or 8:30am classes. With school, work, and other commitments filling your days, it’s important to include protein and complex carbohydrates in your breakfast to kick-start your metabolism and energize you for the day. Here are a few ideas for easy, well-balanced breakfasts that can be made in 10 minutes or less, to ensure a positive start to your day on your busiest mornings!
Sautéed kale with fried egg and whole grain toast
This super-easy breakfast requires just one pan, and only takes a few minutes to prepare. Kale is a source of iron and calcium, while whole grain toast provides complex carbs, and an egg packs in protein.
- 2 cups of kale
- 1 tsp. olive oil
- 1 egg
- 1 slice of whole grain toast
- Salt and pepper
- Heat the olive oil in a skillet on medium heat.
- If not using baby kale, chop kale leaves into 2-inch pieces.
- Add kale to pan, and sauté until warm but firm – about 5 minutes.
- Remove kale and place on a plate. Season with salt and pepper.
- Using the same skillet, fry an egg. For sunny-side up style, cook the egg until the white part around the yolk is opaque, but the yolk is still runny— about 2 minutes.
- Top kale with the fried egg and pair with a slice of whole grain toast
Overnight oats with cinnamon, honey, and banana
With most of the preparation done the night before, overnight oats are perfect for rushed mornings. Bananas are high in potassium and magnesium, milk packs in protein and calcium, while oats are a great source of carbohydrates. To mix it up, top the oats with other fruits such as berries, kiwi, or dried cranberries! For a vegan spin on overnight oats, try substituting soy, or almond milk and swap honey for agave.
- 1 cup of rolled oats
- 1 cup of milk
- ¼ tsp. cinnamon
- 1 tsp. honey
- 1 sliced banana
- Combine milk and honey in a bowl or Mason jar.
- Stir cinnamon with oats and add to the milk mixture
- Stir oat and milk mixture to combine
- Cover and place in fridge overnight
- Top overnight oats with sliced banana
Sweet potato hash with egg and avocado
Chock full of nutrients, this breakfast will keep you feeling full until lunchtime. Sweet potato features vitamin A and beta-carotene, while eggs provide protein, and avocado is filled with healthy fats. Preparing the sweet potato the night before is a trick that saves time on busy mornings.
- ½ of a large sweet potato
- 1 tbsp. olive oil
- 1 egg
- ½ of an avocado
- Salt and pepper
- Slice half of a washed sweet potato into thin slices and cut into quarters. This should yield about 2 cups of sliced sweet potato. Ensure that sweet potato pieces are no more than ½ inch thick to ensure a fast cooking time.
- Store sweet potato slices in a container and place in the fridge overnight.
- Add sliced sweet potato and olive oil to a skillet over medium-high heat and cover. Cook, stirring and flipping often, until sweet potato is soft in the middle and crunchy on the outside, about 8 minutes.
- Slice half of an avocado while the sweet potato is cooking.
- Turn the heat down to medium and fry an egg in the same skillet
- Serve sweet potato hash, avocado, and egg together.
You should definitely give one of these 10-minute recipes a try on your next early morning. Bon appetit!
Kara Lawrie, Online Contributor
Photography: Kara Lawrie