The microwave is your new BFF.
When it’s 90 degrees out (with 85 percent humidity) literally the last thing you want to do is cook. Dunkin’ Donuts > hot stove, every damn day.
But healthy summer breakfasts are actually pretty easy to DIY, no matter how sweaty and sticky you’re feeling. (And FWIW, they’re probably cheaper than hitting up DD every day, too.)
Feeling skeptical? Six nutritionists share the breakfasts they swear by for powering through hot summer days:
1ALMOND BUTTER OVERNIGHT OATS
“I love oatmeal because it’s so high in fiber (nearly five grams in one-half cup dry) that it keeps me full till lunchtime. Oats are also a great source of B vitamins to keep me energized and alert.
“Since a bowl of oatmeal is too hot for the summertime, I’ll make overnight oats instead. Before bed, I combine a half cup of rolled oats, one cup unsweetened almond milk, one tablespoon of almond butter, and one tablespoon of chia seeds in a mason jar. I store it in the fridge, and in the morning, I mix in a quarter cup of fresh blueberries for a fresh and nutrition-packed breakfast.” —Brigitte Zeitlin, R.D.
2ICELANDIC YOGURT TOAST WITH RASPBERRIES
“I love breakfast toasts, and this one is a summertime go-to for me because it is so quick, easy, and refreshing. I smear one slice of 100 percent whole-grain toast with a half cup of plain Icelandic (or Greek) yogurt and top it with one-quarter cup of fresh raspberries. The 14 grams of proteinfrom the yogurt combined with the four-plus grams of fiber from the toast and berries hits all the right spots to keep me satisfied and focused.” —Brigitte Zeitlin, R.D.
3COLD CEREAL MEDLEY WITH FRESH BERRIES AND CHOPPED NUTS
“In a three-quarters cup serving of cereal, you get fiber and a variety of vitamins and minerals, like iron. Mix your favorite whole-grain cereal with original Cheerios—since they have only one gram of sugar, it slashes the sugar content of other cereals in half. Add a half cup of fresh fruit, so you get fiber and other vitamins and minerals. I add two teaspoons nuts for fat to help me to feel satisfied. I top this off with one cup of skim-plus milk, which is loaded with eight grams of protein and one-third of your daily calcium needs.” —Bonnie Taub-Dix, R.D., creator of BetterThanDieting.com and author of Read It Before You Eat It
4CINNAMON SUGAR TOAST WITH COTTAGE CHEESE
“To get a 12-gram protein boost, I top a slice of toasted Dave’s Killer bread with a half cup cottage cheese—a cool, easy-to-eat food in summer—and sprinkle with a touch of cinnamon sugar. Together it makes a combo of crunchy, creamy textures and satisfying taste. If I have time, a handful of sliced strawberries atop this mixture refreshingly hits the spot!” —Bonnie Taub-Dix, R.D., creator of BetterThanDieting.com and author of Read It Before You Eat It
5SWEET AND SAVORY PEACH WAFFLES
“Summer means peaches! I take advantage of the season by making a super-fast sweet and savory peach waffle. Toast two whole-grain waffles (pick one with at least three grams of fiber per serving) and top them with one tablespoon of crunchy peanut butter, a sliced peach, a sprinkle of sea salt, and a drizzle of honey. It tastes like dessert, but it’s a healthy way to fuel your summer morning.” —Caroline Kaufman, R.D.
6OATMEAL WITH STONE FRUITS
“Oatmeal is still good in the summer, especially if you heap all the summer fruits onto it. Microwave a half cup rolled oats with a half cup water and a half cup milk (dairy or non-dairy), one-eighth teaspoon cinnamon, one-eighth teaspoon vanilla extract, and two tablespoons raisins for four minutes. When it’s done, add one tablespoon of almond butter. Then load it up with one cup of mixed chopped seasonal fruits, like plums, apricots, peaches, and nectarines and you’re good to go. You get at least eight grams of fiber, 13 grams protein, and healthy monounsaturated fats in one sweet, summery bowl.” —Caroline Kaufman, R.D.
7COOL GREEN SUMMER SMOOTHIE
“Throw one medium diced cucumber, a half cup melon, one tablespoon chopped mint, one teaspoon coconut oil, one scoop or serving pea or hemp protein, eight to 10 ounces unsweetened almond milk, and a half cup ice into a blender and blend until smooth. The cucumber and melon make this smoothie hydrating, which is good for warming temperatures, while the mint makes it refreshing.” —Isabel Smith, R.D.
8PALEO VEGETABLE EGG MUFFINS
“Instead of slaving over a warm stovetop, bake a big batch of mini-egg muffins that you can enjoy all week. For 12 muffins, scramble 12 eggs with one-quarter cup milk (dairy or non-dairy based). Chop up half cup shallots, one cup spinach, one-quarter cup eggplant, one-quarter cup zucchini, and one-quarter cup mushrooms, and add to the scrambled eggs. Add one-quarter cup roughly chopped breakfast turkey-bacon for more protein. Divide evenly into 12 muffin pan cups and bake at 350 F for 20 to 25 minutes, until the egg is fully cooked.
“Store in the fridge and, during the week, reheat in the microwave. A serving is two muffins, which nets you 12 grams of protein. Top with one-quarter avocado for healthy monounsaturated fats and a side of one cup fresh fruit, or—if you’re extra-hungry—a slice of a high-fiber, 100 percent whole-wheat toast.” —Isabel Smith, R.D.
9AVOCADO BANANA SMOOTHIE
“You get a healthy dose of calcium from the almond milk, three grams of protein from the almond butter, healthy fats from the avocado, and a bit of fiber from the spinach to power you through the morning. For one serving, combine one cup unsweetened almond milk, one cup spinach, one small frozen banana, half a peeled and pitted avocado, one tablespoon almond butter, and one scoop vegan vanilla protein powder. Blend until smooth.” —Keri Glassman, R.D.
“For a super easy, nutrient-packed breakfast, I turn to mixing a half tablespoon coconut butter and a half teaspoon cinnamon into about five ounces (a single-serving container) Greek yogurt. The combo of fats and the 13 grams of protein are great for staying satiated until lunch, and yet it’s the perfect light option for the dog days of summer.” —Keri Glassman, R.D.
“They’re wonderfully simple. Just blend two cups of Greek yogurt, one sliced mango, and a little water as needed. It may need a little honey for sweetness, or for fun, some garnish with edible flowers. Voila.” —Rebecca Subbiah, R.D.N.
12DIY LABNEH ON TOAST
“All you need is a cup of Greek yogurt, a pinch of za’atar, a handful of fresh chopped mint, and a drizzle of olive oil. Cover a bowl with paper towels or muslin cloth and add a cup of Greek yogurt, then leave in the fridge overnight to drain. Then, mix it with a pinch of za’tar, a handful of fresh mint, and a drizzle of olive oil and enjoy. It will keep in the fridge for a couple of days. I now make this once a week.” —Rebecca Subbiah, R.D.N.
13FRUIT, COTTAGE CHEESE, GREEK YOGURT, AND CEREAL
“Some of my fave hot weather breakfasts go hand-in-hand with the season. I love a medley of strawberries, blueberries, raspberries, and mango topped with a dollop of cottage cheese, a spoon (or two or three) of Greek yogurt, and a sprinkling of high-fiber cereal. It rings all the bells since it provides crunch, juicy natural sweetness from the fruit, and a protein punch from the cottage cheese and yogurt.” —Bonnie Taub-Dix, R.D.N.
14ALMOND BUTTER SMOOTHIE
“If I’m short on time and thirsty after a workout, I fill the bowl of a blender with a frozen banana and berries, a tablespoon of almond butter, and Almond Breeze milk. The frozen fruit provides just the chill my smoothie needs to help me feel refreshed and the almond butter and almond milk provide a nutty flavor along with calcium, vitamin D, vitamin E, and the hydration I need before going out into the hot sun.” —Bonnie Taub-Dix, R.D.N.