Have you ever heard that breakfast is the most important meal of the day? Well, it’s true! After spending around eight hours in a static and fasted state while we sleep, nutritionists confirm that the first meal of the day provides the body with the nutrients that it needs for sustained energy throughout the day.

But that doesn’t mean that eating just anything in the morning is more healthy than skipping breakfast altogether. It is important to be aware of the types of foods that we consume at breakfast, because our bodies will depend on these nutrients for both our physical and mental performance throughout the day, as well as for our overall short- and long-term wellness.

To ensure that “I don’t have time” won’t be the excuse that affects your health, today we are sharing five easy, fast, healthy, and delicious ideas that will give you no excuse to ever skip breakfast again.

Zucchini Bread

apple zucchini muffins 12367641814 1 - Cocina

Close your eyes and think of the aroma that wafts out of a bakery… Who doesn’t love baked goods for breakfast? Relax! Don’t ruin the moment by thinking that you are gaining weight just thinking about it! These days, many recipes for baked goods have been adapted so that baked delights aren’t just made of flour and butter anymore.

For example, breads made from vegetables like zucchini or carrots are a quick and easy breakfast option. Since zucchini is composed almost entirely of water, it is low in calories and has a very neutral flavor, so you can make it into either a sweet or savory breakfast by using your favorite spread. If you swap out the white flour for wheat and use corn oil instead of butter, this is a great alternative to white bread.

Overnight Oats

Overnight Energy Oats

This delicious mix of oatmeal with yogurt and fruit is a breakfast option that has become more popular in recent years. Many consider it the “savior breakfast,” perfect for those who don’t have time to prepare something in the morning. All you have to do is layer oatmeal, yogurt, and fruit into a container, leave it to set overnight in the refrigerator, and voila! You have a healthy, delicious breakfast that will keep you satisfied all morning. Do you want to take it to the next level? Consider adding honey or nuts. So delicious!

Buttermilk Belgian Waffles

Belgian Waffles

Be honest! Who doesn’t like a delicious belgian waffle with syrup or chocolate sauce? The key to enjoying this decadent breakfast is turning it into a healthier option. You can do that quite easily by replacing white flour for wheat flour. You can even make a gluten-free version, using almond or coconut flour. You can also consider using corn oil instead of butter in order to make this recipe cholesterol-free. And what about the chocolate or syrup? Use natural sweeteners like maple syrup and pair your waffles with fresh fruit. See? It isn’t impossible to have a healthy AND delicious breakfast!

Avocado Toast

avocado - Cocina


In recent years, avocado has turned into everyone’s favorite ingredient. No matter your diet or lifestyle, there is always a way to incorporate this superfood into most dishes, whether it is breakfast, lunch, dinner, or even a snack. Did you know that avocado has been the most popular ingredient on social media for the past two years? All thanks to the nutritionists, celebrities, and influencers who keep uploading pictures of their plates and drinks made with everyone’s favorite green fruit.

If you are one of those people who has toast and coffee for breakfast every morning, it’s time to give your toast a tasty and easy upgrade to make this breakfast healthier. All you have to do is mash some avocado on top of a crunchy slice of toast, and top it with a runny egg fried in corn oil. Add a pinch of salt and pepper and a dash of your favorite hot sauce and you will understand why this is the most photographed breakfast on Instagram.


Chocolate Avocado Mint Smoothie


Is there anything easier, faster, and healthier than a smoothie? It is definitely a favorite breakfast choice for people who want to be healthy “on the go.” It is as easy as throwing your favorite ingredients into a blender, mixing fruits and vegetables with water or milk and some type of protein. If you want to be even more creative, go ahead! This is a very versatile breakfast option that will allow you to use a variety of ingredients so that you have something different every day.



Pollo a la Brasa Sauce

Spice up your chicken with this easy and mouthwatering Pollo a la Brasa Sauce, inspired by the traditional Peruvian recipe.


Pumpkin Pie Smoothie

Give your morning apple and banana smoothie a touch of fall, all the goodness of a pumpkin pie with less calories.

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