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Mighty Bowls: Healthy Breakfast for $2 or Less

In my household, breakfast is a prerequisite for a good start to the day.

In order to streamline the process of getting breakfast on the table, we adopted a weekly breakfast schedule.

Oatmeal. Eggs and toast. Bagels. Yogurt and toast. Cereal. Repeat.

It's not that these dishes are particularly exciting – they're not, are they? But they're fast recipes, and the ingredients are handy and inexpensive. Admittedly, it's time to jazz up our breakfast routine.

We want tasty recipes that are easy on the wallet and the waistline. So when I recently stumbled across these hearty healthy recipes that match my family's needs and my pantry's contents, I was thrilled.

Mighty Bowls of Goodness, tasty recipe suggestions from our Health Starts Here program, are filled with nutritious foods and cost less than $2 a bowl for breakfast.

The recipe is easy: grain (such as quinoa, brown rice, rolled oats or millet) + cooking liquid (move beyond water with almond milk, soy milk, hemp milk or coconut milk) + fresh or dried fruit (like apples, cranberries, bananas) + topping (try spices, seeds and nuts).

From apple spice oats to mango quinoa, there are weeks full of healthy breakfast options to fill you up without emptying your wallet. If you're looking to add nutrition, flavor and convenience to your morning routine without added costs, try these Mighty Bowls of Goodness breakfast combinations:

Almond Rice

1 cup brown rice cooked in 2 cups almond milk. Top with a sliced banana, an ounce of chopped raw almonds and a chopped date or two to sweeten.

Strawberry Sesame Millet

1 cup millet cooked in 2 cups soy milk. Add some honey and frozen sliced strawberries at the end of cooking. Top with toasted sesame seeds and a dash of cinnamon.

Spiced Apple Oats

1 cup rolled oats cooked in 2 cups almond milk. Mix in a shredded apple and nutmeg. Top with slivered almonds.

Mango Quinoa

1 cup quinoa cooked in 1 cup water, 1 cup coconut milk. Stir in ¼ bag frozen mango at the end of cooking. Toss in diced dried apricots, a sprinkle of dried coconut and a dash of vanilla extract.

Banana Cinnamon Quinoa

1 cup quinoa cooked in two parts hemp milk. Top with banana, raisins, cinnamon and pumpkin seeds.

Warming Wheat Berries:

1 cup wheat berries cooked in 2 cups water. Stir in some allspice and dried cranberries. Top with toasted pumpkin seeds.

The breakfast possibilities for Mighty Bowls of Goodness don't stop there, of course. What's already in your pantry, fridge and freezer? Oh, I spy pecans and frozen blueberries. I guarantee my family's breakfast routine is about to get much tastier!

Have you cooked up your own Mighty Bowl of Goodness recipe for breakfast yet? If so, we'd love to hear how you are warming up your morning without burning a hole in your wallet.

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60 comments

Comments

says …

@Bob This post does not suggest that eggs are unhealthy, but simply does not include them in this particular piece. Thank you for reaching out.

Rachel says …

Great recipes, Ive just started using quiona, love the recipes 4 breakfast! Great combinations, can't wait to make for breakfast! Eggs are high in protein and are good for you, not eaten daily but included in your weekly breakfast. Thanks again.

Elizabeth says …

Can you cook the rice in coconut water instead of coconut milk?

says …

@Elizabeth The flavor and nutritional content will be significantly different but so long as you use the same amount of liquid, the rice should still be soft.

Noopur says …

Really liked the idea of using non traditional whole grains such as quinoa and millet for breakfast...I am going to try these..thanks for posting this!

Kristin Poppe says …

What exactly about eating eggs isn't healthy? We buy the 365 omega 3 cage-free eggs from WFM all the time at home and seem to be doing fine... They're delicious, too. I love this article. Lots of good ideas for breakfast that I can't wait to try out!

Judy says …

I soak steel cut oats overnight in milk; cook in the morning & add natural PB

Rachel @ The Health Revival says …

The Mango Quinoa sounds really yummy. Lately, I've been drawn to oatmeal...in fact, I just made a crockpot batch overnight and it was really good! Added apples, raisins, cranberries, and almonds...YUM. Will have to try some of these other alternatives!

Bob says …

I understand that Whole Foods is trying to be helpful when suggesting soy milk for breakfast, and I appreciate the attempt to make people eat healthier, but I'm afraid soy milk is not a healthy choice for breakfast or any meal, for that matter. Soy milk has been marketed as a health food in the past few years due to an excess of soy in US agriculture, much like corn subsidies have caused corn to be in everything from high fructose corn syrup to a cow's meal (as opposed to grass). The argument that Asian countries enjoy good health due to consumption of soy is false, as they only consume small amounts (no larger than two teaspoons) of FERMENTED soy products (miso, natto, tempeh) added as condiments to their foods. Excess of soy by way of soy milk, soy isoflavones, and soy "meats" leads to decreased thyroid function, slowed metabolism, and many other adverse health effects due to the trypsin inhibitors, large amounts of phytic acid, and phytoestrogens in soy. The following articles have more information on the matter: http://www.whale.to/a/soy2.html http://www.westonaprice.org/soy-alert Also, why in the world would eating eggs be unhealthy? Eggs are one of nature's most perfect and balanced foods. If your worried about fat and cholesterol, you may be surprised to find that we need both substances in our bodies unlike we've been brainwashed to think in the past few decades due to the lipid hypothesis, which has been debunked. http://www.westonaprice.org/know-your-fats/cholesterol-friend-or-foe If your argument is that animal foods are unhealthy, then please go and look up some information about cave paintings and see what the hunter-gatherers were hunting. Then research some more to find out about their incredible states of health and how degenerative diseases ware unknown. Heart disease, obesity, and cancer has only gone up in the past few decades when consumption of so called "heart-healthy" vegetable oils (that are really full of rancid trans fats) has increased, as well as processed, packaged, and denatured foods marketed as healthy and "low-fat" have increased. Prior to the 1920s, and most definitely before the Industrial Revolution, Americans ate whole, raw dairy, eggs, fatty meat, and many other whole, natural animal foods we've been brainwashed into thinking are unhealthy with great health nonetheless. http://www.thenourishinggourmet.com/2008/04/sometimes-in-midst-of-protein-shakes.html

kathy says …

can you use almond milk instead of hemp milk for the banana cinnamon quinoa recipe?

says …

@Kathy Yes you sure can! Just remember that it's going to change the nutritional content and the flavor.

Bob Bara says …

Eating eggs is NOT healthy. I wonder if WF could be held liable for such mis statements?

pat says …

The quinoa dishes looking yummy. I will be making these. Thanks for sharing.

Mar G says …

WF said nothing about eating eggs...they were talking about whole grain breakfast bowls as alternatives to eggs & other more traditional breakfast foods. And, btw, eggs (especially egg whites) are considered by many to be a good source of protein & not unhealthy.

Neil says …

Any suggestions for diabetics?

says …

@Neil We have a whole section in our recipes catalog for the sugar conscious. I've copied the link below. http://www.wholefoodsmarket.com/recipes/search-results.php?specialDietTypeId=12

Susan says …

It would be helpful if you would post calorie counts and nutrition breakdown for these recipes. (Also would like to see that done in the deli). It would be most appreciated!!

ASB says …

I love oatmeal for breakfast. It's easy and economical, and I like a hot breakfast. My recipe is 1/2 c rolled oats, 1 c water, some sugar, and a splash of milk after microwaving. I like to add in dried fruit, diced apple, peanut butter & banana, berries...whatever I have on hand that seems appealing.

Brie says …

This sounds great for mixing things up! My son has allergies to dairy, eggs and nuts. Any suggestions for substitutes for theses item? It seems most recipes include one or the other:)

says …

@Brie We have a dairy free recipe index for such an occasion! http://www.wholefoodsmarket.com/recipes/search-results.php?specialDietTypeId=2

Karina chapman says …

Interesting! When we stay at any Hyatt Regency, and go down for one of their buffet breakfasts, every Hyatt we've been to from California to Boston has a Mighty Bowl option...they don't call it that, of course. But they always have oatmeal or cream of wheat, and they always have multiple choices of toppings. I've seen almonds, walnuts, pecans, almond slivers, pumpkin seeds, golden raisins, raisins, currants, dried cranberries, dried pineapple, dried papaya, flax seeds, blueberries, blackberries, strawberries... I always, always have a mighty bowl there. Last Dec 30 we stayed at the Hyatt Regency Cambridge, Mass, and my mighty bowl was filled with all those berries, cranberries, golden raisins, pecans, and dried pineapple. Yum! Afterward, I told my hubby that I really need to start doing this at home. :)

Leen says …

Organic egg consumption is indeed healthy in moderation. The recipes here certainly look great. Can't wait to try a few to mix up the morning routine.

Shari says …

My healthy oatmeal......1/4 whole oats cooked with 3/4 cup water...Add 2 TBS milled flax seed... 1TBS raw honey to sweeten....1/4 tsp cinnamon and a few walnuts

nik says …

Banana Cinnamon Quinoa! Where have you been hiding all my life! Okay, not a raisin fan so I'm subbing dried blueberries but holygranola this is yummy...thank you!

Melissa says …

Thanks for the great suggestions. We love oatmeal in our home and eat it daily therefore love all new recipe ideas! Here's one of our favorites: Oats, blueberries and light Coconut Milk topped with a mixture of Cinnamon and Truvia. Also can add some shaving of coconut on top for an extra treat! Enjoy!

leto says …

All the dishes look nice and after reading the recipes i feel like eating breakfast everyday and spend more time cooking it! I find all of your articles helpful and i hope many people started eating healhtier after discovering your blog!

Sarah says …

I always make a big batch of steel cut oats at the beginning of the week and refrigerate the leftovers. Then just warm it up each morning, and top with honey, cinnamon, coconut milk, shredded coconut, and sliced almonds. Delicious, and time saving!

Tiffany Leslie says …

Travel Friendly Low Sugar Oatmeal / Muesli... Take one packet of unsweetend or lightly sweetened instant oatmeal (try the Raw kind), about 1/4 cup of berry/raisin muesli (my favorite is Dorset Berries & Cherries Muesli) and about a cup of unsweetened vanilla almond milk. Mix in a small bowl and microwave on high for 1 1/2 - 2 minutes. The berries from the Muesli will sweeten this naturally but if you want it a little sweeter add a packet of Equal or Splenda to taste. This is a warm, hearty, and delicious.. not to mention extremely fast Breakfast!!! I travel a lot for work so I'll throw the dry ingredients (packet of unsweetened oatmeal & baggie of Muesli) into my suitcase. In the morning, I just grab a small skim milk from the hotel lobby breakfast bar and mix my oatmeal / muesli up in one of their bowls and microwave. Many hotels are even offering instant oatmeal these days but their varieties are generaly very high in sugar so I usually bring my own low sugar version. As with the recipies above, I like using milk in this instead of water. It gives it a more hearty flavor and adds another dimension to the meal.

Nicole B. says …

I made up some brown rice in almond milk, adding a half teaspoon of cinnamon when it was cooking. Just tasted the rice and it's reeeally good! Looking forward to adding some bananas and almonds to it tomorrow morning.

Irene says …

I agree with Susan. The calorie count and nutritional beakdown would be helpful. Everything sounds and looks fantastic but, when you put it all together it may be more than you bargained for.

Liz Masters says …

Great recipes, you just left a major ingredient out: 100% Pure Local Honey!! Mega-Bennies by just adding a little bit! Thanks

ModernVintageCooking says …

You can also cook a big batch of the grains ahead of time and then enjoy them cold with a bit of extra milk and the toppings suggested. I love cold cereal, so that sounds great. Doesn't millet need more liquid than the 2 to 1 ratio though? I thought it was more like 4 to 1.

Chef Sara Ray says …

I make myself a bowl of Steel-Cut Oatmeal in water with a pinch of mineral sea salt. Once its done I add in some raisins, grounded flax seeds, chia seeds, raw sugar (sometimes honey)and 1 chopped patty turkey or chicken sausage. I love your Store and I was very Happy to have found those Purple SweetPotatoes....Thank-you

Laurie says …

Also, what are your thoughts on soaking the grains ahead of time, a la Weston Price/Nourishing Traditions?

says …

@Laurie Some feel soaking your grains/lentils/etc eases the digestive process but we always encourage the customer to seek out health and body response information from their physicians.

Captain Obvious says …

They only claim eggs are handy, not healthy. Perhaps a re-read is in order...

Mary L says …

Those look fabulous! I have been making steel cut oats in rice cooker with milk /water combo. Will add dried cranberries and cherries, sliced almonds or chopped pecans..need to try almond or coconut milk as alternative. @Bob, eggs are healthy! Especially from.chickens that are pasture raised. Not everyone is vegan, and knowing where your food comes from is more important.

Adam says …

I'll definitely have to try some of these, they sound great.. I love grains like millet and brown rice for breakfast as for the egg issue.. you can check out information from doctors like Caldwell Esselstyn, John MacDougall, Joel Fuhrman, Neal Barnard and others if you want to read more on it but the basics are that eggs are high in animal protein, which is actually a bad thing, not a benefit.. animal protein is highly acidic to the body, causes inflammation leading to disease, as well as damage to the lining of the arteries.. eggs could also affect prostate cancer due to their high choline content.. there are plenty of other high quality sources of protein for someone choosing to avoid eggs

Roberta's Real Food says …

Breakfast Quinoa: 1c - TrūRoots Organic Quinoa 2c - Almond Breeze Original Unsweetened almond milk 2tsp - Tone's pure almond extract 2tsp - ground cinnamon 2tb - golden raisins 2tb - toasted slivered almonds Cook quinoa, almond extract & cinnamon in almond milk according to package directions. Divide into 2 portions, top with 1tb each golden raisins and toasted almonds. Enjoy!!

carol says …

I buy a variety of the whole grains from the bulk section: oats, rye, kamut, etc., and mix them together with nuts, seeds, raisins and keep the whole lot in the fridge. Quick daily breakfast is either 2/3 cup of this with fruit, cinnamon, ground flax, a 'milk' and maybe yogurt. For variety, if I have time, I cook it like porridge. If you need it sweeter add a little dark maple syrup or honey, but the fruit and raisins are sweet enough for me.

Sarah says …

Someone early wrote that eating eggs is not healthy. I would like to clarify that eggs are a very healthy food. Yes, the yolk is high in cholesterol BUT eggs are one of the best sources of protein that is low in saturated fat (and total fat). Saturated fat actually can have a bigger impact on LDL (bad) cholesterol than cholesterol itself. Eggs are also an excellent source of choline, one of few natural sources of Vitamin D, a good source of B Vitamins...need I continue?

Demi says …

Can I just say? I'm totally in LOVE with the 360 Protein & Fiber Crunch Cereal!! Every morning, I have a bowl of steel cut oatmeal mixed with rolled oats since sometimes the steel cut gets a bit chewy. I found that I was missing some texture & decided to add some cereal (only ~1/4 c), but the prices for good ones were totally astronomical (around $5 & up!), but then I found this cereal & now I have to buy 2 boxes every week; one for my daily oatmeal toppings and the other for snacking. It's only 10mg sugar as well. Working out every day (yoga on "days off") means that I have to keep up the caloric balance, and with this cereal & oatmeal combo, I can't go wrong! This and chai green tea (16 oz) every morning...no wonder I've been feeling great everyday for the past 2 months! Only wish WF carried an organic chai green tea...I'll keep checking...Thank you, Whole Foods!!

Elizabeth says …

I LOVE the almond rice combination! I used frozen organic cherries and almond slivers - delicious! It's high in calories, but with caution it's a great thing. *arguing whether or not eggs, or any food for that matter, is healthy or not is like arguing over religion. Perceptions vary.

Gilbert Marrero says …

Awesome article. I don't worry about the egg, soy or calorie issues since I and the article don't suggest you live on it or over indulge. Eat whole foods, eat a variety and don't eat until you're ready to pop. Another idea: Move! Walk, swim, dance. Shut off the phone, the computer and shoot the TV. And, when ever you feel the urge to be negative, consider how it's poisoning you and the world around you.

sugarmagnolia21 says …

I love these breakfast idea's, and looks like they would have a great combination of whole grain carbs, fats and proteins to really get that day started off right. I was inspired by these dishes and made one with a bit of a fall twist. 1/4 c oats, 1/2 c water, 1/2 t vanilla, 1/2 t pumpkin pie spice, 1/4 c pumpkin, 1 t honey added 1/2 c almond milk right at the end and topped with slivered raw almonds. It was delicious and kept me feeling great all morning long :)

debrad1 says …

Any suggestions for a subsitute for the oatmeal? I am very allergic to oatmeal.

Nikki - Community Moderator says …

@DEBRAD1 - Thanks for your question! There are a few bowls mentioned above using quinoa which would be a great substitute. Otherwise, I would suggest brown rice would be a similar consistency. Let us know what you think!

Bonnie says …

These grain recipes are wonderful. A new addition to my breakfast routine. Thanks for the great ideas!

Bonnie says …

These grain recipes are wonderful. A new addition to my breakfast routine. Thanks for the great ideas!

Margaret says …

Can you use regular skim milk? I despise all non-dairy milks I.e. soya, almond, etc . . .the smell, taste & texture has me gagging, that I have to excuses myself from the table when a host/ hostess has served them.

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