Six easy breakfast recipes all under 500 Kcal

Ms. Janani Satchithanantham

Sr. Dietitian,

Aster Hospital, Qusais

These 6 breakfast ideas will make sure that you and your family never skip a morning meal and get the energy boost needed for a busy day ahead!

1. Banana Almond Flax Smoothie

 Banana Almond Flax SMOOTHIE* Welcome to one of my new absolute ...

Banana Almond Smoothie

  • 1 medium well ripened banana, peeled diced into pieces, frozen
  • 2/3 cup unsweetened almond milk
  • 1/3 cup fat free plain Greek yogurt
  • 1 1/2 Tbsp creamy almond butter
  • 1 Tbsp ground flaxseed meal
  • 1 tsp honey
  • 4 ice cubes (optional)

Recipe:

In a blender jar add frozen banana, unsweetened almond milk, Greek yogurt, almond butter, ground flaxseed, honey as mentioned.

Blend until combined then add ice if desired and blend until smooth. Serve immediately.

Nutrition facts:

Per Serving : Energy: 392 k cal, Protein: 11.2 g, CHO: 43 g

2. Dry fruit smoothie


This milkshake/smoothie can be made with various dry fruits and nuts and makes a great nutritious breakfast or after school drink not only for kids and toddlers but even works great for a post workout snack.

 Dry fruit smoothie - Nutritious way to start your day

Dry Fruit Smoothie

  • ¼ cup deseeded dates
  • 2tbsp cashew nuts
  • 2tbsp unsalted pistachios, shelled
  • ¼ cup peeled almonds
  • 5 to 6 dried figs, chopped
  • 1 pinch saffron
  • 2 cups milk – chilled soy or dairy milk
  • sugar as required
  • A few dry fruits for garnish – either slice or chop the dry fruits.

Recipe:

  1. Combine the dates, cashew nuts, almonds, walnuts and figs in hot water in a deep bowl, cover it with a lid and keep aside to soak for 30minutes.
  2. Strain it using a strainer and discard the water.
  3. Combine the soaked mixed nuts, 3/4th cup of milk and sugar and blend it in a mixer till smooth.
  4. Add the remains 1 1/4th milk and blend it again till smooth.
  5. Garnish each glass with 1tsp of mixed nuts and serve chilled.

Nutrition facts:

Per Serving : Energy: 230 k cal, Protein: 8 g, CHO: 20 g

3. Overnight Oats with fruits and nuts

An easy, healthy breakfast with only 5 minutes of prep!

 Creamy Banana Overnight Oats - Fit Foodie Finds

Overnight oats with fruits and nuts

Ingredients:

  • 1 cup Rolled Oats
  • 1 cup milk – dairy or non dairy
  • 1 Ripe banana
  • 1tbsp Chia seeds
  • 1tbsp peanut butter
  • Chopped almonds – 5

Recipe:

Combine the rolled oats, milk, chia seeds, peanut butter and honey in a Mason jar or small bowl. Stir to combine and cover with a lid or plastic wrap. Refrigerate overnight.

When ready to enjoy, stir the oats, top with fresh fruit and serve.

Nutrition facts:

Per Serving : Energy: 480 k cal, Protein: 12.3 g, CHO: 60 g

4. Moong dal chilla with ginger chutney

A southern Indian breakfast recipe fully packed with proteins. It is not only simple and easy to prepare, it can also be prepared within minutes with minimal ingredients. It can be served as it is without any sides but tastes great with ginger chutney.

 Yellow Moong dal cheela | The Veggie Indian

Moong dal chilla with ginger chutney

Ingredients:

  • 11/2 cups moong dal
  • 1 inch ginger piece
  • 2 green chilies
  • 1tsp cumin or jeera
  • 1/2 green chili
  • 2tbsp ghee or oil
  • Optional
  • 1 small carrot shredded
  • 2 onions medium sized
  • 1green chili chopped 

Recipe:

  1. Rinse and soak moong dal for 15 to 30 minutes in warm water. Drain off the water from dal.
  2. Add dal, salt, ginger, ginger, chillies and cumin with little water to a blender jar.
  3. Blend until smooth with a consistency similar to dosa batter.
  4. Do not add more water after grinding. It has to be made to the right consistency while grinding.
  5. Optional – blend carrot, onions and green chillies into a coarse paste. Set aside.

How to make the cheela/dosa:

  1. Smear oil over a taw and heat it on a medium flame.
  2. When it is hot, sprinkle water and evaporate. Rub the pan with piece of onion all over.
  3. Add the coarsely ground mixture of vegetables to the batter and pour one ladle of batter and spread the batter to make a thin cheela/dosa.
  4. Sprinkle ghee/oil as needed.
  5. Flip and toast the creep/dosa on the other side, flip it back. Cook until crispy.
  6. Lower the flame and repeat making next moong dal cheela/dosa
  7. Serve moong dal chela/dosa not with ginger chutney.

Ginger Chutney:

Ingredients:

  • 2tbsp channa dal
  • 1tbsp urad dal
  • 11/2 inch ginger
  • 1/3 tsp salt
  • 2-4 red chilles
  • 1 tbsp tamarind
  • 1tbsp jaggery
  • 1/2 tsp cumin or jeera
  • 1 large onion
  • 1 tbsp oil
  • Tampering ingredients:
  • 1 tsp oil
  • 1 pinch mustard
  • 1 spring curry leaves
  • 1 red chilli
  • 1 pinch hing

Recipe:

  1. Wash ginger well, peel the skin and cut them to thick slices.
  2. Health oil in a pan. Fry chana dal and urad dal until light golden. Add red chilies and sauce until they turn crisp. Dal should become deep golden. Transfer these separately.
  3. Add onions and ginger. Sauce until they turn pink or light golden. Do not over cook the ginger.
  4. Cool all the roasted ingredients. Soak tamarind in water for a while.
  5. Add all the cooled ingredients to a blender jar along with jaggery, little tamarind, slat and little water. Blend all these till smooth or coarse chutney to suit your taste.
  6. Add more water if needed to bring to consistency. Adjust salt, jaggery and tamarind as needed. The ginger bunted should taste spicy, hot, sweet and tangy.

Tampering (optional) : Heat 1 tbsp oil in a small pan. Add mustard, urad dal and red chili. When mustard splitters, add curry leaves. When they turn crisp, sprinkle hing. Turn off the stove and pour this over the ginger chutney.

Nutrition facts: Per Serving : Energy: 450 k cal, Protein: 14 g, CHO: 53 g

5. Shashuka

Shakshuka is a classic North African and Middle Eastern dish and one that can be eaten for breakfast or any meal of the day. Made from simple, healthy ingredients Shakshuka literally means “a mixture” and the traditional version uses tomatoes, onions and spices as the base with eggs poached on top.

 Shakshuka - Camping Recipe by Fresh Off the Grid

Shakshuka

Ingredients

  • 1 tablespoons olive oil
  • 1/2 large yellow onion, chopped
  • 1/2 large red bell pepper or roasted red bell pepper, chopped
  • ¼ teaspoon fine sea salt
  • 1.5 cloves garlic, pressed or minced
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • ¼ teaspoon red pepper flakes, reduce or omit if sensitive to spice
  • 1 large can (28 ounces) crushed tomatoes, preferably fire-roasted
  • 2 tablespoons chopped fresh cilantro or flat-leaf parsley, plus addition cilantro or parsley leaves for garnish
  • Freshly ground black pepper, to taste
  • 2 large eggs
  • ½ cup crumbled feta
  • Crusty bread or pita, for serving

Recipe:                           

  • Heat olive oil in a large sauté pan on medium heat. Add the chopped bell pepper and  onion and cook for 5 minutes or until the onion becomes translucent.
  • Add garlic and spices and cook an additional minute.
    Pour the can of tomatoes and juice into the pan and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer.
  • Use your large spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5-8 minutes, or until the eggs are done to your liking.
  • Garnish with chopped cilantro and parsley. Serve with bread.

Nutrition facts:

Per serving: Energy: 125 k cal, Protein: 10 g, CHO: 8 g

6. Scrambled Egg Pitas

This meatless breakfast recipe can be prepared in only 15 minutes and also works nicely for dinner

Scrambled Egg Pitas


Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 (10 ounce) block frozen chopped spinach, thawed, drained and squeezed dry
  • Pinch salt
  • 8 large eggs, beaten
  • ¼ cup finely crumbled feta cheese
  • Freshly ground pepper to taste
  • 8 teaspoons sun-dried tomato tapenade or sun-dried tomato pesto
  • 4 whole-wheat pitas (5-inch), cut in half

Recipe:

Heat oil in a large nonstick skillet over medium heat. Add spinach and salt and cook until steaming hot, stirring occasionally. Add eggs and cook, stirring the eggs as they set, until they form soft crust and are just moist, 4 to 5 minutes. Add feta and pepper and cook until set.

Nutrition facts:

Per Serving : Energy: 303 k cal, Protein: 10 g, CHO: 21.1 g