HOT BREAKFAST IDEA! When a quick, healthy hot breakfast is needed.

healthy eating recipes Mar 04, 2021

Healthy Hot Breakfast Idea

On a cold rainy day, a breakfast smoothie doesn't sound as appealing as something hot.  This hot breakfast idea hits the spot and is ready in 7 minutes.  Have these healthy staples on hand to whip up this balanced breakfast and keep your hunger at bay for hours!

Quick Hot Breakfast Idea: What's in the bowl?

This 7-minute breakfast bowl has steel-cut oats sprinkled with chia seeds and pepitas, topped with a fried egg, blueberries, and sliced tomato.  The best thing about this hot meal is it's a balanced breakfast.  When you eat carbohydrates, protein, and fat in a meal, you stay full much longer.  Let's break it down. 

Quick Cooking Steel Cut Oats

Steel Cut Oats are a high-quality complex carbohydrate with a good amount of fiber and protein.  Complex carbohydrates aren't as refined as simple carbs and keep you full longer. 

Your body uses a complex carb over a long period of time instead of burning it quickly like a donut.  That alone makes these quick-cooking steel-cut oats a good option to have on hand, plus they don't have any sugar like most instant oatmeal.    

This well-balanced complex carbohydrate is a winner for sure. 

Chia Seeds

Chia seeds, you may know, are a favorite of mine for two reasons: their nutritional content and the fact they are a great way to add fiber to your diet.

Chia seeds are high in Omega-3, and Omega-6 fatty acids, B vitamins plus contain protein and calcium.  This superfood is worth its weight in gold, and you get a big fiber punch too.

Fiber is hard to eat enough of, even if you eat salad all day, so 4 grams of fiber per 1 tablespoon helps get the recommended minimum 35 grams of daily fiber.  

Read more about ways to use chia seeds in your diet. 

Pumpkin Seeds or Pepitas

Pumpkin seeds, also known as Pepitas, are a good source of protein and minerals. Sprinkle them on salads, in yogurt, or soups for added crunch and nutrients.  


I added a fried egg to this breakfast idea for the fat and protein.  Fat leaves you feeling full longer, and healthy fats are needed in your diet.  Spray the pan with a little olive oil and cook the egg on both sides with a broken yolk.  


I had blueberries on hand, but you could make this breakfast with any fresh fruit.  This way, some sweetness is added and probably needed since the oatmeal is unsweetened.  Blueberries are an excellent source of several vitamins and antioxidants and are anti-inflammatory. 


The tomato adds color and more vitamins and antioxidants.  Plus, it would be best if you ate a variety of vegetables daily, so starting with breakfast, gets some vegetables eaten early in the day. 

Steps to make this healthy hot breakfast

  1. Boil 1/2 cup water and then add the 1/4 cup steel cut oats.  Bringing 1/2 cup of water to boil takes very little time, and the oats need to cook for 7 minutes.  You can have everything else ready by the time the oats are done.
  2. Wash produce and slice tomato.  Use 1/4 cup to 1/3 cup blueberries or strawberries and sliced Roma tomato or your favorite kind of tomato. 
  3. Cook egg in pan on the stovetop. 
  4. Have 1 tablespoon chia seeds and a handful of pepitas ready to sprinkle on top of oatmeal.  I usually use slivered almonds, but I didn't have any, so the pepitas work.  You can substitute your favorite nut or seed. 
  5. When oatmeal is done cooking, put it in a bowl.  Sprinkle the chia seeds and pepitas on top and stir.  Then add the fruit, tomato, and egg. Enjoy!

Try this fast, hot breakfast when you need something to keep you full for a long time.  The balanced carbs, fats, protein, and fiber make it easy not to feel hunger two hours later.  

Until next time

Be fit, be strong, and eat balanced meals

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