Healthy Foods for Breakfast: 3 Recipes for Seniors

By Cynthia Sass, M.P.H., R.D. |

Fuel up right in the morning, and you’ll have the energy you need to take on the day!

healthy breakfast: Easy Guacamole and Red Pepper Omelet

What’s on your agenda for the day? Whether you’ve got a SilverSneakers class, a few errands around town, or time with friends penciled in, you’ll want to nourish your body.

After all, breakfast is your first opportunity of each day to give your body the fuel it needs to work properly. You’ll want lean protein for long-lasting energy and muscle-building benefits. Great options include oats, eggs, and Greek yogurt.

Breakfast is also a chance to include fiber-rich fruits and vegetables, which help your digestive system run smoothly. Yes, traditional breakfast foods like berries, citrus, and bananas are wonderful choices—but so are apples, bell peppers, and even zucchini.

Ready to seize the day? Get moving with one of these healthy breakfast recipes.

Healthy Breakfast Recipe #1: Protein-Spiked Spiced Overnight Oats

healthy breakfast: Protein-Spiked Spiced Overnight Oats

Serves: 1

You’ll need:

  • ¼ cup old-fashioned rolled oats
  • ¼ cup unflavored protein powder (such as pea protein powder or grass-fed whey)
  • ½ cup hot water
  • 1 tablespoon virgin coconut oil
  • 1 tablespoon honey
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon grated ginger
  • ½ cup shredded zucchini
  • 1 small green apple, chopped

What to do: In a small bowl, stir together rolled oats and protein powder. Add hot water, and stir to dissolve the powder evenly into the oats.

In a separate small bowl, whisk together coconut oil, honey, cinnamon, and ginger, and then fold in zucchini and apple to coat thoroughly. Stir into oat mixture. Refrigerate overnight.

Love oats? Check out more easy ways to make oatmeal taste amazing.

Healthy Breakfast Recipe #2: Easy Guacamole and Red Pepper Omelet

healthy breakfast: Easy Guacamole and Red Pepper Omelet

Serves: 1

You’ll need:

  • ¼ medium avocado
  • 1 teaspoon chopped cilantro
  • 1 teaspoon fresh lime juice
  • 1 teaspoon minced jalapeno
  • Pinch black pepper
  • Pinch sea salt
  • 2 organic eggs
  • ½ tablespoon extra virgin olive oil
  • 1 red bell pepper, minced
  • ¼ cup minced yellow onion

What to do: Mash avocado, and stir in cilantro, lime juice, jalapeno, black pepper, and sea salt to make fresh guacamole. Chill in refrigerator.

In a small bowl, whisk eggs, and set aside.

Add olive oil to small sauté pan. Sauté bell pepper and onion over low heat until tender. Remove veggies from pan, and set aside.

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Add whisked eggs to same pan, allow eggs to set for a minute, and then carefully flip one side over. Remove eggs from pan, and top with veggies and guacamole.

Healthy Breakfast #3: The 5-Minute Breakfast Parfait

healthy breafast: The 5-Minute Breakfast Parfait

Serves: 1

You’ll need:

  • 1 Fuji apple, chopped
  • ¾ cup nonfat vanilla Greek yogurt
  • ¼ teaspoon apple pie spice
  • ¼ cup walnuts, divided

What to do: Fold apple pie spice into yogurt. Layer apples, yogurt, and 1 tablespoon walnuts in a glass, and repeat layers. Sprinkle parfait with apple pie spice, if desired.

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Recipes: Cynthia Sass, M.P.H., R.D. Photos: George Karabotsos.

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