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3 quick and healthy breakfast ideas

3 quick and healthy breakfast ideas | UPMC Health Plan

You’ve probably heard the saying “breakfast is the most important meal of the day.” Yet most Americans admit to skipping it altogether, citing lack of time as the main reason. If you are a breakfast-skipper, I have good news for you! Plenty of healthy, delicious morning meal options are quick, inexpensive, and easy. Here are a few of my favorite morning meals you can throw together in five minutes or less.

Flaxseed Muffin


  • ⅓ cup milled flaxseed
  • 1 tsp. baking soda
  • ½ tsp. cinnamon
  • dash of salt
  • 1/2 tsp. dry stevia
  • 1 egg
  • 1 tsp. vanilla
  • ¼ cup blueberries (fresh, frozen, or another fruit of your choice)
  • Optional: 1 tbsp. melted coconut oil (makes it a little smoother) but adds 130 calories


In a mug, glass measuring cup, or small Mason jar mix dry ingredients, add the wet ingredients, and stir well until incorporated. Taste to make sure the sweetness factor is to your liking. Place the mug in the microwave and cook on high for 1 to 1½ minutes. Let it set for another minute and then slide it out of the mug. I like to cut mine in half vertically, add some homemade jam, and then go to town!

Yields 1 serving

Approximately 238 calories, 17g fat (9g from the “good” polyunsaturated fat of the flaxseed), 14g carbohydrates, 14g protein, and 11g fiber

Overnight Steel-Cut Oats


  • ½ cup dry steel-cut oats
  • 2½ cups water (you can also steep your favorite tea and use that as the “water” for extra flavor)
  • 1 tbsp. cinnamon
  • Stevia or sugar substitute to taste


Combine oats and water in a small pot, bring to a boil for 1 minute, turn off the heat, stir in cinnamon and stevia, cover pot, and leave it set out overnight. In the morning, bring the oats back to a boil over high heat until they’re warm all the way through.

Voila! You have a scrumptious breakfast. I like to put a little bit of fruit and walnuts on top. You can also store leftovers in small Mason jars or any jar with a lid and make an on-the-go breakfast.

Yields 3 servings

Approximately 200 calories, 3g fat, 36g carbohydrates, 6.5g protein, and 5g fiber

Scrambled Eggs à la Microwave


  • 2 eggs
  • 1 tbsp. milk or water
  • Cooking spray
  • Salt and pepper to taste
  • Optional: Add cheese, cooked veggies or leftover cooked sausage, chicken, or beef to make a morning omelet!


Spray a microwave safe bowl with cooking spray. TIP: The shallower the bowl, the quicker the eggs will cook! Beat eggs and water together in the bowl. Add salt and pepper to taste. Place in microwave and cook on high for 1 minute. Remove, fluff eggs with fork, and return to microwave. Continue to cook in 30-second intervals on medium to medium-high until eggs are done to your liking.

Yields 1 serving

Approximately 168 calories, 10g fat, 3 g carbohydrates, and 17g protein


Sara Holtzman is an On-site Health Coaching Intern at UPMC Health Plan finishing up her Master’s degree in Clinical Health and Fitness at the University of Pittsburgh. When she’s not teaching group exercise or fulfilling her responsibilities as the Fitness Graduate Assistant in Pitt’s Department of Intramurals and Recreation, Sara loves to try new recipes and travel. For more healthy recipes, visit her blog Spoonful of Sara!