Clean Eating Breakfast

Clean eating refers to eating foods that are healthy, unprocessed and whole. The clean eating principles rely on nutrition science and recommendations from public health organization. The approach to healthy eating and living is essential to maximize energy and optimize health.

Clean eating isn't just a diet, it is a lifestyle that can be adopted and fitted to any type of routine. Whether fresh fruit salads or savories, clean eating breakfasts are always the best way to start your day. Drop the jars and cans of prepackaged food so you can enjoy some satisfying options.

Clean Eating Breakfast: 7 Recipe Recommendations

Green Smoothie

This soothing green smoothie can be taken anytime in the day but why not start your day with some fresh greens? It contains health benefits like Omega 3s. You can also have it frozen as a green smoothie pop.

Ingredients:

Bananas (medium)

2

Pear/apple (peeled and chopped)

1

Kale leaves with stems removed (chopped)

2 cups

Orange juice (refrigerated)

1/2 cup

Cold water

1/2 cup

Ice cubes

12

Flaxseed (ground)

1 tablespoon

Cooking instructions:

  1. Blend bananas, apple/pear, kale leaves, orange juice, cold water, ice cubes and flaxseed together.
  2. Pulse for couple of times and puree to smooth.
  3. Scrape down the sides if necessary.

Nutritional facts:

  • 240 calories
  • 3g fat
  • 55g carbohydrates
  • 5g proteins
  • 8g fiber
  • 38mg sodium
  • 987 mg potassium
  • Vitamin A and C

Chia Pudding with Lemon and Blueberry­­

Being a great choice of clean eating breakfast, this creamy fresh lemon flavored chia pudding is rich with proteins. It tastes like lemon and blueberry cheesecake.

Ingredients:

Almond milk (unsweetened)

1/2 cup

Greek yogurt

1/4th cup

Lemon (juice)

Half

Honey/ maple syrup

2 teaspoons

Vanilla extract

1 teaspoon

Chia seeds

3 tablespoons

Blueberries (frozen or fresh)

1/2 cup

Cooking instructions:

  1. Combine all the ingredients except blueberries one by one in above-listed order in a jar or container and cover tightly. Whisk them to combine.
  2. Place in refrigerator and leave overnight or at least 6 hours.
  3. Take out and add blueberries on top before eating.
  4. Adjust the thickness and sweetness according to your choice.

Nutritional facts:

  • 307.5 calories
  • 10.8g fat
  • 17 g sugar
  • 37.8g carbohydrates
  • 14.9g proteins
  • 17.7g fiber
  • 112.2mg sodium

Overnight Oats

If you don't want to get out of bed early; yet want clean eating breakfast then overnight oats are the best option for you. The flavor can vary depending on the toppings you add but the divine flavor of almond milk and oats beat anything else.

Ingredients:

Oats

1/2 cup

Almond milk (unsweetened)

3/4th cup

Maple syrup

1 teaspoon

Vanilla extract

1 teaspoon

Cooking instructions:

  1. Take a jar or container and add all the ingredients and cover the lid.
  2. Shake well and refrigerate overnight for 6 hours at least.
  3. Take out and top with your choice of toppings (nuts, fruits, etc.) before eating.

Note: you can adjust the thickness by adding some extra milk.

Nutritional facts:

  • 195.7 calories
  • 4.9g fat
  • 32.2g carbohydrates
  • 5.8g proteins
  • 4.8g dietary fiber
  • 135.6mg sodium

Poached Egg-In-An-Avocado

These littleegg-in-an-avocados do not just look great but also taste delicious, which makes them among the list of clean eating breakfast choices. Drizzling some hot sauce, salt and pepper makes them even more appealing.

Ingredients:

Avocado

1

Eggs

2

Cooking instructions:

  1. Add water in a saucepan and bring to simmer. In a bowl, crack an egg and separate the extra egg white using a sieve.
  2. Slip the egg gently into water already simmering and let it cook for 2 to 3 minutes. Cut avocado into half with pit removed. Scoop out center from each half.
  3. Take out the egg and set in the hollow space of avocado.
  4. Serve with sprinkled salt and pepper.

Nutritional facts:

  • 232 calories
  • 19.4g fat
  • 186mg cholesterol
  • 8.9g carbohydrates
  • 8.29g proteins
  • 6.7g fiber
  • 78mg sodium
  • 40mg calcium

Egg Muffins with Quinoa and Broccoli

Scared that it would be too heavy? No, it has balanced amount of proteins, carbs and veggies. It can be not only a clean eating breakfast but also a delicious one.

Ingredients:

Whole eggs

3

Egg whites

1 1/2 cups

Cottage cheese

1 cup

Mozarella cheese (shredded)

1/4th cup

Onion and garlic powder

1 tablespoon

Salt

1/2 teaspoon

Black pepper (ground)

1/2 teaspoon

Red pepper flakes

1/8th teaspoon

Quinoa (cooked)

1 cup

Broccoli and coarsely (chopped)

2 cups

Italian parsley (chopped)

1/2 cup

Green Onion sprigs (chopped)

2

Cooking spray/oil

to cover

Cooking instructions:

  1. Spray a muffin tray with cooking spray and cover the bottom and sides.
  2. Preheat oven to 350F degrees.
  3. Take a large bowl, add whole eggs and egg whites to whisk. Add all the other ingredients and combine. Fill each muffin cup to 3/4th height with the mixture and sprinkle some mozzarella over the top.
  4. Place in the oven and bake for 20 minutes, broil to give the color and crust.
  5. Take out from the oven and leave for 10 minutes. Using spatula, remove the muffins from tray and set in a platter to serve.

Nutritional facts:

  • 82.8 calories
  • 2.5g fat
  • 48.6 cholesterol
  • 7.1g carbohydrates
  • 8g proteins
  • 1.2g dietary fiber
  • 214mg sodium

Sweet Potato Pancakes

Completely clean and healthy with only 2 ingredients, these are delicious pancakes to die for.

Ingredients:

Eggs

3

Roasted potato

1

Cinnamon (optional)

Dash/Sprinkles

Allspice (optional)

Dash/Sprinkles

Cooking instructions:

  1. Mash the roasted potato after removing its skin. Blend with 2 eggs. Add some spices according to your choice.
  2. Coat a medium heated griddle pan with oil, cooking spray, or butter of your choice. Spoon out 1/4 cup of batter onto the griddle. Cook for 5-7 minutes. Flip to the other side and cook for another 3-5 minutes.

Nutritional facts:

  • 336 calories
  • 11.7g fat
  • 32.826g carbohydrates
  • 25.07g proteins
  • 3.18g iron
  • 260.321mg sodium
  • 159.431mg calcium

Banana Bread with Pumpkin

Pumpkin usually doesn't sound good to many people, but adding this pumpkin banana bread in your clean eating breakfast is something you won't regret.

Ingredients:

Oat flour (gluten-free)

1 cup

Rolled/ old fashioned oats (gluten-free)

1/2 cup

Stevia raw sweetener

1/4th cup

Baking powder

1 teaspoon

Baking soda

1/2 teaspoon

Cinnamon

1/4th teaspoon

Pumpkin pie spices

1/4th teaspoon

Sea salt

Pinch

Bananas (mashed)

1 cup approx.

Pumpkin

1 cup

Egg whites

2 eggs

Vanilla almond milk (unsweetened)

1/2 cup

Coconut oil (melted)

1 tablespoon

Cooking instructions:

  1. Cover the baking pan with cooking spray or olive oil.
  2. Preheat oven at 350 °F.
  3. In two bowls, combine all the dry ingredients and wet ingredients separately.
  4. Combine both bowls to make a lumpy mixture, stir lightly.
  5. Spoon the mix into the pan and bake for 40 to 45 minutes.
  6. When done, let it cool for 10 to 15 minutes, then cut.

Nutritional facts:

  • 137 calories
  • 4g fat
  • 21g carbohydrates
  • 5g proteins
  • 3g fiber
  • 4g sugar
 
 
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