It turns out that the old saying “less is more” really serves itself in the world of nutrition. Oftentimes the use of fewer ingredients can create a far healthier dish than one packed with sauces, marinades, and toppings. “Cooking with fewer ingredients, say three, may mean less chance of not-so-real food additives sneaking into your meal,” explains Jackie Newgent, R.D.N. “It also typically leads to just a few desired flavors standing out, rather than having them potentially get muddled down.” Another perk of three-ingredient meals we can’t ignore is that they’re easier and take less time to prepare. Win, win! Here are some food-expert-approved breakfast recipes that contain just three ingredients but pack a whole lot of nutrients.
Soft Scrambled Eggs with Avocado and Pico de Gallo
If you’re more of a savory person than sweet, even when it comes to breakfast, give this Mexican-brunch-inspired three-ingredient recipe a whirl. “Eggs and avocado both contain lutein and zeaxanthin, carotenoids important for eye health,” Newgent explains. “Pico de gallo is based on tomatoes, which contain lycopene, a carotenoid important for cardiovascular health and potentially for reduced risk of prostate cancer.”
- 1 egg
- ¼ avocado
- 2 tablespoons pico de gallo
- Gently prepare egg in a skillet over medium-low heat until softly scrambled.
- Top with diced or sliced avocado.
- Finish with pico de gallo.
Fruit-Nut Toast with Ricotta and California Prunes
Not only does this recipe pack a serious energy punch thanks to the fruit- and nut-filled toast, but the addition of crinkly California prunes aids your digestive tract and softens up stool, so you’re less likely to be constipated as well. Additionally, research published in the journal Nutrients found that dried plums and prunes are beneficial for bone health. “Important compounds in California prunes can help regulate, support, and protect your health,” says Newgent. “Plus, you’ll get calcium in the ricotta for additional bone health benefits!”
- 1 slice fruit-nut toast
- 1 tablespoon ricotta cheese
- Handful of California prunes
- Toast bread on medium until it’s light brown.
- Once it’s ready, slather on the ricotta cheese.
- Sprinkle a handful of California prunes on top.
If you’re a pancake-lover who doesn’t want to give up your daily stack, you’re in luck. There is an easy way to make this American breakfast staple healthy. And all you need are three ingredients you probably already have in your cabinets. Newgent makes a mean flourless pancake using just a fully ripened banana, some eggs, and a pinch of sea salt. “Bananas are a notable source of potassium, which helps muscles contract, and eggs contain choline, which may help keep your mind sharp,” she says.
- 1 fully ripened banana
- 2 whole eggs
- Pinch of sea salt
- Mash fully ripened banana.
- Mix in two whole eggs.
- Add a pinch of sea salt.
- Ladle the batter into a cooking-oil-spritzed skillet over medium heat.
- Cook until you’ve got lightly browned pancakes.
Avocado Egg Salad on Sourdough Toast
If you’re really looking for an energy-boosting breakfast that will curb your hunger until lunchtime, make this three-ingredient recipe your go-to. “The avocado and egg provide healthy fat (omega-3s) plus protein, and the sourdough bread is typically easier to digest as the sourdough starter pre-digests the gluten proteins,” says Eliza Savage, R.D., based in New York City.
- 1-2 hard-boiled eggs
- ¼ avocado
- 1 slice whole grain or sourdough toast
- Toast bread to your liking.
- Mash the hard-boiled eggs with the avocado to create “egg salad.”
- Scoop the avo-egg salad on sourdough toast.
Sweet Potato Pancake
If you’re big into potato pancakes, swap out your old recipe for this healthier recipe that calls for far fewer ingredients. “Sweet potatoes are loaded with fiber (when skin is left on!) and contain tons of beta-carotene, which your body converts to vitamin A—a nutrient our body doesn’t create itself,” says JJ Flizanes, holistic fitness coach, empowerment strategist, and host of the Fit 2 Love podcast. “Cinnamon helps make this recipe a bit sweeter, plus it’s a great anti-inflammatory.”
- 1 sweet potato
- 1 egg
- 1 teaspoon cinnamon
- Mix all ingredients together.
- Panfry on medium heat with butter or coconut oil.
Add these quick and easy breakfast ideas to your weekly meal planning for convenient and healthy options to start your day, and your Aaptiv workout, on the right foot.