Healthy breakfast 101: simple recipes for college students

College students have so much going on–new classes, new dorms and making new friends. Establishing time for self-care and healthy eating could feel impossible.

Start the day off right with these delicious and easy-to-prepare recipes. You’ll get an “A” for effort, and your body will thank you.

Monkey oatmeal

Makes 1 serving

Ingredients

• 1/2 cup instant oats, plain
• 1 cup water
• 1 small banana, mashed
• 1 Tbsp peanut butter or 2 Tbsp powdered peanut butter + 1 Tbsp water if too thick
• 1 tsp vanilla (optional)
• 1 Tbsp maple syrup (optional)

Preparation

• In a microwavable bowl, add oats and water. Stir and place in microwave.
• Cook on high for 60 seconds. Remove and stir. You will most likely need to cook it for a little more time. Cooking times can vary based on the wattage of your microwave. Add additional times in small increments so the oats don’t overflow the bowl—try 30 seconds at a time.
• Once the water is absorbed and the oats are hot, mix the rest of the ingredients.
• Enjoy when fully combined.

Another great option is to use cinnamon and dried apple pieces instead of the banana and peanut butter.

Nutrition

(per serving)

Calories: 307 |total fat: 9 g |saturated fat: 2 g |sodium: 10 mg| total carbs: 50 g | fiber: 7 g | protein: 9 g

Healthy egg muffin cups

Makes 1 serving

Ingredients

• 2 cups diced vegetables that you would put in an omelet (spinach, peppers, onion, mushroom, garlic, etc.)
• 1 Tbsp olive oil
• 2 whole eggs
• Nonstick cooking spray
• Salt and pepper to taste
• Any toppings like cheese, hot sauce, pesto, etc.

Preparation

• Preheat the oven to 350°F and generously grease a muffin tin (ideally nonstick, but you can use a metal pan with silicone muffin cups or a silicone muffin tin) with nonstick cooking spray.
• Heat a large nonstick skillet over medium heat.
• Once hot, add in the olive oil and sauté your vegetables for 5-7 minutes or to your liking. (If using spinach or mushrooms, you will want to add them for the last 2 minutes of cooking).
• Season with salt and pepper, optional.
• Remove skillet from the heat.
• In a large measuring cup, crack your eggs and whisk together. Then mix in the cooked vegetables.
• Pour the egg/vegetable mixture evenly into the sprayed muffin tin and sprinkle with cheese if you wish.
• Bake for 15-30 minutes or until the tops are firm to the touch and eggs are cooked.
• Let cool. These can either be eaten right away or put into a container and placed into the fridge for a quick meal on the go.

Nutrition

(per serving)

Calories: 265 | total fat: 12 g | saturated fat: 3 g | sodium: 397 mg | total carbs: 18 g |fiber: 5 g | protein: 23 g

Speak with a dietitian today

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Now that you’ve got breakfast covered, try these easy lunch ideas.

Updated on September 1, 2022