8 nutritious breakfasts for a long feeling of satiety

Do you know this: you had breakfast an hour ago, and you are already feeling hungry. While a healthy breakfast should give you hours of energy…

This is a sign that your breakfast may not have been so nutritious after all. Fortunately, there are plenty of breakfast options that will keep you feeling full for a long time.

No idea what to have for breakfast this week?

Leave the sugary cornflakes aside, because with these 8 nutritious ideas you provide enough variety.

1. Toast with avocado and egg

There's nothing quite like toast with avocado and egg! You can also vary in this: do you choose a slice of brown bread, a rice wafer, or a cracker as a base?

Eggs are packed with protein, and avocado contains a lot of healthy fats and fiber. The combination of these two ensures a long feeling of satiety. By the way, this is low in carbohydrates and high in healthy fats. Ideal if you follow a low-carbohydrate diet!

2. Protein pancakes with matcha and spinach

Pancakes for breakfast, is that healthy? Certainly! If you make them completely yourself and choose healthy ingredients, you can enjoy a delicious pancake without feeling guilty.

For these protein pancakes with matcha you need the following ingredients:

• 2 eggs
• 1 tablespoon of matcha powder
• 1 scoop protein powder
• 60 grams oat flakes
• A handful of spinach
• 270 ml almond milk
• Greek yoghurt
• And possibly some banana / blueberries as a topping

Add all ingredients to the blender and then bake.

Quick, tasty and so healthy!

3. Matcha smoothie bowl with fruit of your choice

A smoothie bowl is the ideal way to get enough fruit or vegetables. I had already shared this recipe on the blog, but it really is a breakfast that should not be missing from the list.

What do you need for such a delicious bowl?

• ¼ cup of almond milk
• 1 banana (frozen)
• 1 kiwi
• 1 cup spinach
• 1 tablespoon of chia seeds
• Some coconut flakes
• 1 teaspoon matcha powder

Matcha powder ensures that your energy level gets a real boost. The chia seeds provide a feeling of satiety, and the fruit provides you with plenty of vitamins. The ideal start to your day!

4. Chia pudding with yogurt and granola

Chia seeds are so tiny, but don't underestimate their nutritional value. They are a huge source of protein and fiber, which makes them feel full. They are ideal for making pudding, because the seeds absorb a lot of moisture.

What do you need for a tasty chia pudding?

• 2 tablespoons of chia seeds
• 125 ml almond milk
• 150 grams of Greek yogurt
• 2 tablespoons of granola

For your chia pudding it is best to choose a crunchy topping such as nuts or granola. This will also make you chew your pudding, which will kick-start your digestion.

5. Quiche with salmon and broccoli

Can it be a savory breakfast? Then this quiche with salmon and broccoli is a good idea.

Salmon is a fatty fish that contains many healthy fatty acids, which are good for your heart and blood vessels. Broccoli is a real superfood packed with vitamins and important nutrients. So it really is a powerful duo!

For these mini quiches you need the following things:

• 1 roll of puff pastry
• 3 eggs
• 200 ml crème fraîche
• 250 gr smoked salmon, in strips
• A handful of broccoli florets
• 100 g spinach, coarsely chopped
• Some chopped basil if desired

You make the filling by beating eggs and crème fraîche. Place the spinach and smoked salmon on the bottom of the puff pastry in tart tins. Then you spoon the filling over it. You then put the quiches in the oven for about 25 to 30 minutes.

You can also easily make these quiches the night before, which is handy if you don't have much time in the morning.

6. The classic: an omelette with vegetables

It is one of the classics, but an omelette with vegetables is simply super nutritious. Eggs are the best way to get a feeling of fullness for a long time, because they are naturally packed with protein.

Go for an omelette, a fried egg, scrambled eggs or a poached egg and eat a large amount of vegetables with it. Bet you won't get hungry before 12 o'clock? ;)

7. Healthy granola bars

Sometimes it has to go fast, so you prefer to work something in quickly. Then healthy muesli bars come in handy, because you can also eat them on the go and prepare them the night before.

There are many ways to make muesli bars, this is a basic recipe:

• 1 banana
• 1 tablespoon of lemon juice
• 75 grams of oatmeal
• 40 grams of cranberries
• 40 grams of pecan nuts
• A pinch of cinnamon
• Optional: some honey

The recipe is very simple: first mix the banana, lemon juice and cinnamon until smooth. Then add the nuts and cranberries and mix them briefly (so that they are still coarse). If necessary, add some honey.

Then you shovel the oatmeal through the mixture, and add it to a baking shape with some baking paper. You bake them in the oven for about thirty minutes.

8. Coconut latte

Are you a real workaholic who usually starts the working day without breakfast? Or do you have little time? Then try this coconut latte: a delicious latte that gives you energy for hours.

What do you need?

• 100 ml almond milk
• 100 ml coconut milk
• 100 ml of water
• coconut chips
• An espresso
• Optional: some stevia

Heat the coconut milk, almond milk, water and some stevia (or agave syrup) in a pan on the stove. Pour into a cup and then pour in another espresso. A delicious latte that tastes good in the colder months as well as during the summer!

These are 8 breakfasts with which you can vary and experiment! Leave the ready-made breakfasts such as cornflakes aside more often, and go for a nutritious option. More energy and no hunger, that's what we're going for! :-)

Do you have any tasty breakfast ideas that you want to share with me and all readers? Feel free to leave them in a comment below this article.

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Do you know this: you had breakfast an hour ago, and you are already feeling hungry. While a healthy breakfast should give you hours of energy… This is a sign that your breakfast may not have been so nutritious after all. Fortunately, there are plenty of breakfast options that will keep you feeling full for a long time.

No idea what to have for breakfast this week? Leave the sugary cornflakes aside, because with these 8 nutritious ideas you provide enough variety.

1. Toast with avocado and egg

There's nothing quite like toast with avocado and egg! You can also vary in this: do you choose a slice of brown bread, a rice wafer, or a cracker as a base?

Eggs are packed with protein, and avocado contains a lot of healthy fats and fiber. The combination of these two ensures a long feeling of satiety. By the way, this is low in carbohydrates and high in healthy fats. Ideal if you follow a low-carbohydrate diet!

2. Protein pancakes with matcha and spinach

Pancakes for breakfast, is that healthy? Certainly! If you make them completely yourself and choose healthy ingredients, you can enjoy a delicious pancake without feeling guilty.

For these protein pancakes with matcha you need the following ingredients:

• 2 eggs
• 1 tablespoon of matcha powder
• 1 scoop protein powder
• 60 grams oat flakes
• A handful of spinach
• 270 ml almond milk
• Greek yoghurt
• And possibly some banana / blueberries as a topping

Add all ingredients to the blender and then bake.

Quick, tasty and so healthy!

3. Matcha smoothie bowl with fruit of your choice

A smoothie bowl is the ideal way to get enough fruit or vegetables. I had already shared this recipe on the blog, but it really is a breakfast that should not be missing from the list.

What do you need for such a delicious bowl?

• ¼ cup of almond milk
• 1 banana (frozen)
• 1 kiwi
• 1 cup spinach
• 1 tablespoon of chia seeds
• Some coconut flakes
• 1 teaspoon matcha powder

Matcha powder ensures that your energy level gets a real boost. The chia seeds provide a feeling of satiety, and the fruit provides you with plenty of vitamins. The ideal start to your day!

4. Chia pudding with yogurt and granola

Chia seeds are so tiny, but don't underestimate their nutritional value. They are a huge source of protein and fiber, which makes them feel full. They are ideal for making pudding, because the seeds absorb a lot of moisture.

What do you need for a tasty chia pudding?

• 2 tablespoons of chia seeds
• 125 ml almond milk
• 150 grams of Greek yogurt
• 2 tablespoons of granola

For your chia pudding it is best to choose a crunchy topping such as nuts or granola. This will also make you chew your pudding, which will kick-start your digestion.

5. Quiche with salmon and broccoli

Can it be a savory breakfast? Then this quiche with salmon and broccoli is a good idea.

Salmon is a fatty fish that contains many healthy fatty acids, which are good for your heart and blood vessels. Broccoli is a real superfood packed with vitamins and important nutrients. So it really is a powerful duo!

For these mini quiches you need the following things:

• 1 roll of puff pastry
• 3 eggs
• 200 ml crème fraîche
• 250 gr smoked salmon, in strips
• A handful of broccoli florets
• 100 g spinach, coarsely chopped
• Some chopped basil if desired

You make the filling by beating eggs and crème fraîche. Place the spinach and smoked salmon on the bottom of the puff pastry in tart tins. Then you spoon the filling over it. You then put the quiches in the oven for about 25 to 30 minutes.

You can also easily make these quiches the night before, which is handy if you don't have much time in the morning.

6. The classic: an omelette with vegetables

It is one of the classics, but an omelette with vegetables is simply super nutritious. Eggs are the best way to get a feeling of fullness for a long time, because they are naturally packed with protein.

Go for an omelette, a fried egg, scrambled eggs or a poached egg and eat a large amount of vegetables with it. Bet you won't get hungry before 12 o'clock? ;)

7. Healthy granola bars

Sometimes it has to go fast, so you prefer to work something in quickly. Then healthy muesli bars come in handy, because you can also eat them on the go and prepare them the night before.

There are many ways to make muesli bars, this is a basic recipe:

• 1 banana
• 1 tablespoon of lemon juice
• 75 grams of oatmeal
• 40 grams of cranberries
• 40 grams of pecans
• A pinch of cinnamon
• Optional: some honey

The recipe is very simple: first mix the banana, lemon juice and cinnamon until smooth. Then add the nuts and cranberries and mix them briefly (so that they are still coarse). If necessary, add some honey.

Then you shovel the oatmeal through the mixture, and add it to a baking shape with some baking paper. You bake them in the oven for about thirty minutes.

8. Coconut latte

Are you a real workaholic who usually starts the working day without breakfast? Or do you have little time? Then try this coconut latte: a delicious latte that gives you energy for hours.

What do you need?

• 100 ml almond milk
• 100 ml coconut milk
• 100 ml of water
• coconut chips
• An espresso
• Optional: some stevia

Heat the coconut milk, almond milk, water and some stevia (or agave syrup) in a pan on the stove. Pour into a cup and then pour in another espresso. A delicious latte that tastes good in the colder months as well as during the summer!

These are 8 breakfasts with which you can vary and experiment! Leave the ready-made breakfasts such as cornflakes aside more often, and go for a nutritious option. More energy and no hunger, that's what we're going for! :-)

Do you have any tasty breakfast ideas that you want to share with me and all readers? Feel free to leave them in a comment below this article.