Is breakfast really the most important meal of the day? It depends on who you ask.

While many people have been fed this mantra as truth for years, it’s not really that simple. While the theory that skipping breakfast leads to overeating later in the day, it doesn’t necessarily work that way in practice.

You see, there’s no consistent, conclusive evidence to support the belief that eating breakfast is necessary for healthy adults to lose weight or that skipping breakfast inevitably leads to weight gain. That is, healthy adults can lose weight eating or skipping breakfast.

Personally, I fast until about noon each day. Does that mean it’s “right” for everyone? Absolutely not. But it works for ME, and in the grand scheme of things, it’s about finding what works best for YOU.

If you feel better when you eat breakfast and subsequently make better food choices in the appropriate amounts, then breakfast is probably a good idea. On the other hand, if you feel good skipping breakfast, it doesn’t negatively affect food choices, lead to overeating, and helps you stick to your plan, then there’s probably no harm. In fact, there may be some health benefits.

Having said all that, regardless of when you break your fast, you can enjoy these healthy breakfast recipes as your first meal, your last meal (breakfast for dinner, anyone?), or any meal in between.

Fun fact #1: It wasn’t until the 15th century that the word “breakfast” came into use to describe the morning meal that was breaking the fast from the prior evening’s last meal.

Fun fact #2: While it’s important to eat high-quality protein at each meal throughout the day, there’s arguably not a more important time than your first meal of the day (e.g., breakfast). Researchers from Missouri found that eating a higher protein breakfast improved feelings of fullness (satiety), appetite control, and limited subsequent food intake compared to a standard high-carb breakfast (like ready-to-eat cereal, bagels, or toast). And over the course of 12 weeks, they found that consuming a high-protein breakfast (at least 30 grams of high-quality protein) reduced body fat, decreased hunger, and reduced daily calorie intake.

4 Easy and Healthy Breakfast Recipes

Breakfast Casserole

A casserole is not always at the top of everyone’s list, but before you scroll past this recipe, let me just tell you that this is not your mama’s casserole. While you can make this delicious one-pan-wonder with leftovers from the previous night’s dinner, it’s a masterpiece unworthy of being labeled a casserole.

Ingredients:

• 2 potatoes (any color)
• 4 cooked chicken breasts, shredded
• 12 eggs
• 1 cup milk
• 1 cup cheese
• Seasonings of choice
• Salt and pepper, to taste

Directions:

1. Preheat oven to 350 degrees.
2. Peel and shred potatoes and layer on the bottom of a prepared 9X13 pan.
3. Layer the shredded chicken on top of the potatoes.
4. Whisk together the eggs and milk and layer on top of the chicken.
5. Evenly spread the cheese on top of the egg mixture.
6. 6Top with your favorite seasoning (I use FLAVOR GOD® Everything Seasoning) and salt and pepper.
7. Bake in the oven 45-50 minutes

Of course, you are more than welcome to experiment with substitutions to meet your dietary preferences and restrictions. If you are wondering why I used whole eggs and not just the whites, please check out the following article: Debunking the Myth: Eggs.

Do you have a favorite breakfast casserole or any healthy breakfast recipes? Please share your recipe in the comments.

Breakfast Muffins

Finally, a guilt-free muffin; say it ain’t so. Most store-bought (and even homemade) muffins are typically calorie-dense and nutrient sparse, and they’re loaded with heavily processed flour, refined oils, and added sugar. Not only that, they’re missing the boat when it comes to craving-crushing, metabolism-boosting protein. This healthy breakfast recipe for muffins is super simple to make, don’t contain any of the ingredients normally found in less healthy muffins, and are packed with protein. What’s more, one batch can last you all week.

Ingredients:

• 12 slices of bacon
• 1 cup of spinach, loosely broken
• 12 eggs
• 12 cherry tomatoes, sliced in half

Directions:

1. Preheat oven to 400 degrees.
2. Wrap a slice of bacon inside each of the 12 cups of a muffin pan.
3. If you prefer crispier bacon, place the muffin pan in the oven for about 5-10 minutes before moving to step #4.
4. Add a few pinches of loosely broken spinach to each muffin cup.
5. Add one cracked egg into each muffin cup (on top of spinach).
6. Add two cherry tomato halves to each muffin cup (on top of egg).
7. Place the muffin pan into the oven and bake until the egg is cooked to your liking, about 10 – 15 minutes.

Optional: These breakfast muffins are delicious as-is, but if you like, sprinkling some shredded cheese on top is pretty amazing. Just add the cheese for the last few minutes in the oven.

Morning Glory Bars

Mine eyes have seen the glory of the…best darn protein bars ever to be created. Jam-packed with blueberries, which are loaded with powerful antioxidants, and walnuts, which are one of the best plant-based sources of heart healthy omega-3 fats, these energy bars are the perfect healthy breakfast recipe and sure to be a family favorite.

Fun Fact #3: Blueberries are a good source of fiber (3.5 grams per cup), a great source of vitamin C, vitamin K, and manganese, and they are low in calories. Perhaps most noteworthy, blueberries are packed with colorful antioxidants (called polyphenols), which give the fruit its dark, rich color. These nutritional powerhouses combat oxidative stress and promote a healthy inflammatory response. What’s more, these polyphenols have heart health benefits, improve metabolic function and carbohydrate metabolism, reduce muscle soreness, and may even help regulate body weight.

Fact #4: Walnuts contain more antioxidants, folate, and vitamin E than any other nut. In addition to potential heart health benefits, walnuts may also promote brain health and cognitive function. Researchers have shown that when lab animals are fed walnuts, they reverse brain aging and improve cognitive and performance. In a study published in the Journal of Health, Nutrition & Aging, UCLA researchers found that cognitive function was consistently superior in folks who consumed walnuts, which have also been shown to boost levels of the “sleep hormone” melatonin.

These homemade protein bars are the product of much trial and error. The process was a lot like the story of Goldilocks and the Three Bears…these are too chewy…these are too crunchy…these have too much sugar…Then one day, BAM, just right! The Morning Glory Bars were born.

Ingredients:

• 12 eggs
• 2 scoops BioTrust Low Carb Protein (Vanilla Cream)
• 1 cup rolled oats
• 1 cup walnuts, chopped
• 1 cup blueberries
• 1 tbsp orange zest

Directions:

1. Preheat oven to 350 degrees.
2. Whisk the eggs together then add the protein powder and oats.
3. Fold in the walnuts, blueberries, and orange zest.
4. Pour mixture into a prepared 13X9 baking dish and bake for 30 – 35 minutes.
5. Allow to cool before cutting into squares.

NOTE: These will stay fresh for up to 1 week. It is very important to make sure they are cooled before storing; if there is ANY moisture whatsoever, they will not last past a few days. (I learned this the hard way.)

Nutty Banana

Are you the type who has a breakfast sweet tooth? Don’t be ashamed to admit that you like to eat dessert for breakfast. The great news is that you can “have your cake and eat it too” with these banana pops, which will satisfy your sweet tooth and keep your “HEC” (Hunger, Energy, and Cravings) in CHECK.

Ingredients:

• 3 bananas, peeled
• 1 cup Greek yogurt
• ½ cup almonds, chopped
• 6 skewers or popsicle sticks

Directions:

1. Cut bananas in half.
2. Insert a skewer or popsicle stick into the sliced end of each banana.
3. Dip each banana into Greek yogurt.
4. Roll each banana into almonds until yogurt is covered.
5. Chill in freezer for 10 – 15 minutes before serving.

NOTE: You can store these in the freezer up to a week. Just let them thaw for a few minutes at room temperature.

There are many twists that you can take with this recipe. For instance, you could add cinnamon, nutmeg, or other spices to your Greek yogurt. You could roll your bananas into coconut flakes, dark chocolate shavings, seeds, or other chopped nuts. For kids, you might even try using crushed cereal.

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