Top Harvard doctor shares 8 quick and healthy breakfasts under 5 minutes

Breakfast as the first meal of the day should be rich and healthy, but that doesn’t mean it should be calorie-dense. It is suggested to evenly distribute your daily calorie intake in different meals. As per nutritionist Rujuta Diwekar, skipping breakfast is not a healthy practice. It often leads to consuming more calories later in the day. Addressing the same Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, recently shared a list of top 8 quick and healthy breakfasts that can be prepared under 5 minutes. Take a look.

Simply soak 1/4 cup oats in a boel of milk overnight and top it with fruits and honey in morning and enjoy.
Why: Made by soaking rolled oats in milk or yogurt overnight, they soften into a creamy base that’s rich in fiber and complex carbs, keeping you full for hours. They also provide essential vitamins, minerals, and antioxidants.

To make this breakfast, simply wash and cut an apple into slices and apply 1/2 tsp peanut butter on each slice and enjoy
Why: Apples are rich in dietary fiber, especially pectin, which keeps you full for longer and supports healthy digestion. They provide natural sugars for an instant energy boost, while being low in calories and high in antioxidants like vitamin C that strengthen immunity.

To make this one-jar breakfast, soak 1 tsp chia seeds in water for an hour, then mix it with Greek yogurt and chopped fresh berries and enjoy.
Why: Greek yogurt provides probiotics that support gut health and aid digestion, along with calcium for strong bones. And berries are rich in antioxidants, especially vitamin C and anthocyanins, which help boost immunity and protect against cell damage.

Simply cut boiled eggs and top them with coriander leaves, salt, and pepper, and place them on top of roasted whole grain bread slices. Enjoy!
Why: Boiled eggs are packed with high-quality protein, they keep you full for longer and help build and repair muscles. They’re also rich in vitamin B12, vitamin D, and choline, which support brain function.

Make a protein-rich salad with freshly chopped cottage cheese, pineapple chunks and roasted walnuts.
Why: Pineapple is rich in vitamin C, which strengthens immunity, and contains bromelain, an enzyme that supports digestion and reduces inflammation. And almonds are packed with protein, healthy fats, and fiber, which help keep you full and energized through the morning.

To make this healthy smoothie, blend 2 ripe bananas along with baby spinach leaves, and a scoop of protein powder. Once done, drink it fresh.
Why: Bananas are rich in natural sugars that provide quick energy, while their fiber content helps you stay full longer. They’re also loaded with potassium, which supports heart health and muscle function. On the other hand, spinach leaves are rich in iron, calcium, vitamins A, C, and K, and antioxidants that support immunity, bone health, and overall vitality.

Simply mash one ripe avocado and spread it on whole grain crackers. Top them with salt, pepper, and microgreens. Enjoy!
Why: Avocados are packed with healthy monounsaturated fats, fiber, and potassium, it helps keep you full, supports heart health, and balances blood sugar levels. They also contain vitamins E, C, and B-complex that boost immunity and metabolism.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.