Healthy Low-Cholesterol Breakfasts for Busy People

Breakfast and low cholesterol are two phrases that do not often go together but never fear, we found some excellent Low-Cholesterol Breakfast options that are both delicious and healthy, plus they are all quick and easy to make!

Before we get to the recipes, here is what we discovered when looking into managing your cholesterol levels with a healthy breakfast or brunch …

People who are watching their cholesterol should take the following steps when considering their breakfast options:

Low-Cholesterol Breakfast Foods/Ingredients

Go into your friendly local supermarket and the low-cholesterol breakfast options are likely to be dominated by Whole Grains. Foods like oatmeal and whole-grain bread are high in dietary fiber. Dietary fiber can lower your low-density lipoprotein (LDL), the “bad” cholesterol. They also fill you up, which can help you eat less and lose weight.

Low-cholesterol breakfasts don’t have to be bread and cereals though:

1. Fruits and Vegetables: These are high in fiber and low in cholesterol. Berries, apples, and avocados are great options. You can have a fruit salad or add these to your cereal or oatmeal.
2. Lean Proteins: Foods like egg whites, skinless chicken, and legumes are high in protein and lower in cholesterol than red meats. Fish is also a good choice due to its high omega-3 fatty acid content, which can help lower LDL levels.
3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in heart-healthy fats and fiber. However, they’re high in calories, so eat them in moderation.
4. Non-Dairy Milk Alternatives: If you usually consume a whole lot of whole milk or cream, consider switching to plant-based alternatives like almond, soy, or oat milk. They are typically lower in saturated fats, which can raise your cholesterol levels.

Foods to Avoid for a Low-Cholesterol Breakfast

Some foods are just plain high in cholesterol, such as egg yolks and liver. Try to limit your intake of these foods. Here are some other things to watch out for as you plan your low-cholesterol breakfasts:

1. Trans Fats: Trans fats raise your LDL (low-density lipoprotein) and lower your high-density lipoprotein (HDL), the “good” cholesterol. They’re found in many fried and baked goods, including donuts and pastries. Try to avoid the pastry section when grabbing your coffee to go!
2. Saturated Fats: These can raise your cholesterol levels. They’re found in animal products like butter, cheese, full-fat milk, and fatty meats, all popular at breakfast. Substitute these with healthier options whenever possible.
3. Processed Meats: Breakfast meats such as bacon, sausage, and ham are often high in cholesterol and saturated fats. Opt for leaner proteins whenever you can.
4. Sugar in Foods and Drinks: Opt for naturally sweet foods like fruits, or use sweeteners sparingly.

Remember, everyone’s body responds to food differently. It’s crucial to monitor your cholesterol levels regularly and discuss your diet with a healthcare provider or a registered dietitian. They can provide personalized advice based on your overall health and nutritional needs.

On to the recipes!

Winter Fruit Compote

This breakfast (or dessert) is a delicious combination of juiciness and dried fruits. The dried fruits are soaked in juice, giving them a sweeter flavor. Not only is this a tasty treat, but it is also healthy as it is packed with essential vitamins and minerals.

Makes 2-3 Servings

Preparation Time: 10 minutes

Cooking Time: 5 minutes or Serve Cold

Ingredients

• 225g (8oz) mixed dried fruit of your choice or dried fruit salad (such as apricots, pitted prunes, peaches, pears, and apple rings)
• 100ml (3 1/2fl oz) unsweetened apple juice
• 100ml (3 1/2fl oz) unsweetened orange juice
• 1/2 teaspoon mixed spice
• 10g (1/4 oz) toasted flaked almonds (optional)

Instructions

1. Put the dried fruit in a bowl. Pour juices into a jug. Add the mixed spice and whisk together. Add juice to the fruit and mix well. Cover and chill in the refrigerator for several hours or overnight.
2. If serving compote cold, remove it from the fridge and stand at room temperature for about 1 hour before serving. If serving warm, transfer fruit and juices to a small pan and heat gently. Stirring occasionally. Alternatively, put compote in a microwave-safe container, cover loosely, and heat on High for about 2 minutes (or until hot), stirring once. Remove from heat; cool slightly before serving.
3. Divide compote between 2 serving bowls; sprinkle with flaked almonds (if using). Serve on its own or topped with a little low-fat natural yogurt.

Sweet Potato Rosti with Egg and Mushrooms

This recipe combines roasted vegetables, feta cheese, and quinoa for a delicious and healthy meal. Try this delicious and healthy meal for a relaxing weekend brunch, or even lunch, or dinner.

Roasted vegetables, feta cheese, and quinoa are combined to create a flavorful and nutritious dish. They provide a great balance of flavors and textures, while also providing essential vitamins and minerals.

Makes 2 Servings

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Ingredients

• 225g (8oz) sweet potato, peeled and coarsely grated
• 2 tsp olive oil
• 3 spring onions, finely chopped
• 3 small eggs
• 4 portobello mushrooms, about 115g (4oz) total weight
• 2 large tomatoes, halved
• 1 tbsp chopped fresh thyme (or try chives, coriander or basil)

Instructions

1. Heat the oven to 220°C/200°C fan/gas mark 7. Put the grated potato in a clean muslin or tea towel and squeeze out the excess liquid.
2. Heat half the oil in a small, non-stick frying pan and fry the spring onion for 3-4 minutes until soft and golden.
3. Mix the onion and sweet potato with one egg then season well with ground black pepper.
4. Shape the sweet potato mixture into four round rosti cakes and place them on a foil-lined baking sheet.
5. Put the mushrooms and tomato halves on a second foil-lined baking sheet and brush with the remaining oil. Season with pepper and thyme.
6. Put rosti onto the upper shelf of the oven and mushrooms and tomatoes underneath. Roast everything for 30 minutes until the rosti are golden and the tomatoes and mushrooms are cooked.
7. About five minutes before the end of cooking time, poach eggs to your liking. Serve on the rosti with mushrooms and tomatoes.

Savory Scones

These vegan and dairy-free scones are a perfect combination of savory flavor and convenience. With only a 15-minute preparation time, they also make for an ideal snack for picnics or morning tea.

Their healthfulness comes from the fact that they are free of animal products, making them a great option for those looking for a healthier alternative. At the same time, the savory flavor makes them incredibly delicious and satisfying.

Makes 12 Servings

Preparation Time: 15 mins

Cooking Time: 30 mins

Ingredients

• 2 tbsp rapeseed oil
• 200g (7oz) carrot, peeled and grated
• 1 onion, peeled and finely chopped
• 1 tsp finely chopped fresh rosemary (or ½ a teaspoon dried)
• 300g (10 oz) plain flour
• 2 tsp baking powder
• 25g (1oz) nutritional yeast flakes (optional)
• 175ml (6 fl oz) non-dairy milk (or low-fat dairy milk if you prefer) plus 1 tbsp

Instructions

1. Heat the oil in a non-stick frying pan and gently fry the carrot, onion, and rosemary, stirring from time to time, until softened – about 10 minutes on a gentle heat. Remove from the heat and allow to cool for 15 minutes.
2. Preheat the oven to 180 fan/200C/Gas 6. Sift the flour and baking powder into a mixing bowl and stir in the yeast flakes and cooked carrot and onion. Make a well in the center and add the 175ml (6 fl oz) milk. Mix to a soft dough then turn out onto a lightly floured surface and press or roll out to 2.5cm (1in) thick. Stamp out nine 6cm (2.5in) rounds using a round cutter.
3. Lift onto a baking sheet lined with non-stick baking parchment, brush tops with reserved milk, and bake for 20 minutes, until well risen and tops are golden. Allow to cool on a wire rack and serve warm or cold.

Mushroom and Cauliflower Frittata

This nutritious dish is delightful and served either hot or cold. Adding roasted vegetables to it will make it even more delicious and healthy. Roasted vegetables are naturally low-cholesterol and packed with vitamins, minerals, and antioxidants, making this dish a great choice for those looking for a nutritious meal.

Makes 2 Servings

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Ingredients

• 150g (5oz) chestnut mushrooms, sliced
• 115g (4oz) red onion, thinly sliced
• 1 tsp olive oil
• 150g (5oz) cooked cauliflower (or broccoli), chopped into bite-sized pieces
• 2 medium eggs
• 4 tbsp skimmed milk
• 2 tbsp chopped fresh basil, chives, or flat-leafed parsley
• 25g (1oz) reduced-fat soft cheese
• 1 tbsp (5g) finely grated Parmesan cheese

Instructions

1. Put the mushrooms and onion in a small, non-stick frying pan and stir in the olive oil. The mixture will look too much for the pan at first, but the mushrooms and onions will cook down after a few minutes.
2. Fry together over low heat for a good 10 minutes, or until the onions and mushrooms are soft and golden and there’s no excess liquid in the pan. Stir in the chopped cauliflower.
3. In a separate bowl, beat together the eggs, milk, herb, and soft cheese and pour into the pan, over the vegetable mixture. Continue to cook over low heat for a further five minutes, then sprinkle with the Parmesan and pop under a hot grill for 2-3 minutes to brown the top. Serve hot or cold with a fresh salad.
4. The cooked frittata keeps well, wrapped in foil in the fridge for two days. Serve cold with salad. Add any leftovers at Step 1, such as roast chicken or chopped roasted vegetables.

Breakfast Oatmeal Muffins

These scrumptious low-cholesterol banana oatmeal muffins are not only simple to make but are also a great source of fiber. The oats give them a delightful crunch that makes them both delightful and nutritious. This snack is sure to satisfy your sweet tooth without compromising your health.

Makes 6 Servings

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Ingredients

• 100g (3 1/2oz) plain wholemeal flour
• 25g (1oz) medium oatmeal
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 25g (1oz) raisins
• 25g (1oz) sunflower spread, melted
• 25g (1oz) light soft brown sugar
• 1 egg, beaten
• 100ml (3 1/2 oz) skimmed milk
• 1 medium/large banana, peeled and mashed

Instructions

1. Preheat oven to 200°C/fan 180°C /gas mark 6. Line 6 cups of a muffin tin with paper muffin cases; set aside. Place flour, oatmeal, baking powder, and cinnamon in a bowl; mix well. Stir in raisins.
2. In a separate bowl, mix together melted sunflower spread, sugar, egg, and milk; add this to the flour mixture. Gently fold the ingredients together just enough to combine the mixture. Gently fold in mashed banana; divide the mixture evenly between muffin cups.
3. Bake for about 20 minutes or until risen and golden brown. Serve warm or cold.

Low-Cholesterol Banana & Strawberry Breakfast Pot

This delicious and healthy low-cholesterol breakfast or dessert is packed with fruit and is easy to make. It is low in fat, so it is a great way to satisfy your sweet tooth without consuming too many calories and can help with managing your cholesterol.

Makes 2 Servings

Preparation Time: 10-15minutes

Cooking Time: None

Ingredients

• 1 banana
• 150g (5.5 oz) pot low-fat strawberry yogurt
• 150g (5.5oz) pot low-fat natural yogurt
• 15g (0.5oz) hazelnuts, chopped

Instructions

1. Peel and slice the banana thinly.
2. Spoon a little of the natural yogurt into the bottom of two glasses, then top with some banana.
3. Spoon a little strawberry yogurt on top.
4. Continue with the layers in this way, until all the ingredients are used up, finishing with a layer of natural yogurt.
5. Sprinkle the hazelnuts on top.
6. Serve and enjoy!

Spicy Breakfast Banana Bread

This delectable banana bread is a perfect balance of healthy and indulgent. Its low-fat content makes it a healthier alternative to other desserts, while the moist texture and sweet flavor make it a delightful treat. Enjoy it as breakfast, but also as a snack, dessert, for weekend brunch or a guilt-free indulgence.

Makes 10 Servings

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Ingredients

• 40g caster sugar
• 2 medium eggs
• 150g plain flour
• 75g oats
• 1 teaspoon baking powder
• 3 ripe bananas, mashed
• 3 teaspoons mixed spice
• 1 teaspoons vanilla essence
• Low-calorie cooking spray or vegetable oil, for greasing

Instructions

1. Combine the egg, spices, and banana in a large bowl and mix well. Add the sugar, baking powder, and vanilla essence. Sieve the flour and fold it into the mixture, then add the oats.
2. Use low-calorie cooking spray or vegetable oil to grease a baking tin or line with greaseproof paper. Pour in the mixture and level the surface.
3. Bake in the middle of the oven at 190C (gas mark 5) for 35-40 minutes. Allow the bread to cool for 15 minutes and turn out on to wire rack. Serve warm or cold.

Low-Cholesterol Breakfast Smoothie

This delicious and nutritious low-cholesterol banana smoothie is the perfect breakfast to kick-start your day. With the combination of fresh fruits and spices, it provides a boost of energy that will last all morning.

The addition of cinnamon adds a unique flavor, but ground ginger or nutmeg can be used instead to create a different taste.

Finally, the fruits provide essential vitamins and minerals, while the spices add anti-inflammatory properties, making this smoothie a healthy and flavorful option.

Makes 2 600ml/1pt Servings

Preparation Time: 10 minutes

Cooking Time: None

Ingredients

• 2 medium bananas, cut into chunks
• 200ml (7fl oz) low-fat natural yogurt
• 125ml (4fl oz) semi-skimmed milk
• 2 tablespoons clear (runny) honey, or to taste
• 1/4 teaspoons ground cinnamon, or to taste

Instructions

1. Place bananas, yogurt, milk, and honey in a blender or food processor. Blend until smooth and well-mixed.
2. Add cinnamon and blend to mix well. Pour the smoothie into glasses and serve immediately.

Spicy Cinnamon Fruit Toast

This delicious yet healthy cinnamon fruit toast is a breeze to make and great for breakfast or basically any meal of the day. The combination of cinnamon and fruit gives it a perfect balance of sweetness and spice, making it a nutritious and flavorful treat. The addition of cinnamon adds a boost of antioxidants and anti-inflammatory benefits, while the fruit provides a good source of vitamins and minerals.

Makes 2 Servings

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Ingredients

• 1 1/2 – 2 teaspoons caster sugar
• 1/4 teaspoons ground cinnamon, or to taste
• 1 banana
• 2 medium or 4 small slices of fruit bread
• 2 teaspoons low-fat or reduced-fat sunflower spread
• 55g (2oz) fresh blueberries or raspberries
• 10g (1/4 oz) toasted flaked almonds (optional)

Instructions

1. Combine sugar and cinnamon in a small bowl; set aside. Peel banana; cut diagonally into 10-12 even slices and set aside.
2. Toast fruit bread on both sides in a toaster or under a preheated grill. Spread hot toast slices with sunflower spread; sprinkle most of the cinnamon sugar evenly over the toast, reserving a little cinnamon sugar for serving.
3. Arrange banana slices on the toast; sprinkle with reserved cinnamon sugar. Sprinkle with fresh berries and flaked almonds (if using).
4. Serve right away.

Savory and Low-Cholesterol Egg and Tomato Breakfast Wraps

This wrap is a perfect combination of healthy and delicious. The soft cheese provides a creamy texture, while the boiled eggs and tomatoes offer a savory flavor. The fresh salad leaves provide a fresh crunch that rounds out the wrap, making it a great option for a weekday breakfast. The wrap is healthy because it contains a good balance of protein, carbohydrates, and healthy fats.

Makes 2 Servings

Ingredients

• 2 wholemeal or multi-seed tortillas deli wraps (each about 25cm/10in in diameter)
• 4 tbsp low-fat soft cheese (5% fat)
• 1-2 tbsp snipped fresh chives or parsley (optional)
• 2 large eggs, hard-boiled, drained, and cooled
• 25g (1oz) rocket leaves
• 2 tomatoes, sliced
• Freshly ground black pepper, to taste

Instructions

1. Spread one side of each tortilla wrap with soft cheese; sprinkle with snipped chives or parsley.
2. Remove and discard shells from eggs, then slice. Arrange egg slices and rocket leaves across the middle of each wrap.
3. Top with tomato slices and season with black pepper.
4. Wrap/fold or loosely roll up tortilla wraps to enclose filling; cut each into 3 or 4 portions.
5. Serve right away.

Summary: Low-Cholesterol and Tasty Breakfasts

Hopefully, at this point, we have given you at least one or two ideas for your next hearty, healthy, and delicious low-cholesterol breakfast!