Cheap Breakfast Staples That Stay Filling and Cut Your Weekly Grocery Bill

From oatmeal and eggs to quick yogurt parfaits, cheap breakfast staples are perfect for reducing your weekly grocery bill. Choose from anti-inflammatory baked oats or chocolate pumpkin granola; combine this delicious meal with fresh fruit and nuts for an even more filling treat that will keep you going until lunch time arrives!

1. Eggs

One egg provides six grams of high-quality protein, making it a satisfying breakfast or midday snack. In addition, eggs provide essential vitamins A, D and B12 and choline (an essential nutrient in various metabolic steps). Contrary to popular belief, research has proven that eating eggs does not increase your risk for cardiovascular disease or stroke.

Make an easy, nutritious meal without breaking the bank with an egg bake, omelet, breakfast bowl or sweet treat like bananas foster pancakes or apple pie baked oatmeal using less expensive ingredients such as beans and oats that you probably already have on hand – they’re gluten-free, dairy-free and low in sugar too (M.M. received funding from British Egg Industry Council to research this article and review).

2. Oatmeal

Oatmeal is an inexpensive breakfast choice packed with heart-healthy soluble fiber. Not only are oats versatile and delectable; they’re also economical.

Oatmeal can be used in both sweet and savory dishes, from stirred-in streusel for muffins or pie, baked into oatmeal cookies or added into smoothies.

If you are just beginning your oat journey, be aware that its soluble fiber can sometimes cause bloating and gas. To ease into eating oatmeal gradually and to ensure a happy digestive tract, drink plenty of water with each serving of oatmeal.

Roll oats can be found at most grocery stores, as well as instant/quick oats in single-serve packages (which often feature flavor options). You can also make baked oatmeal yourself or experiment with overnight oats in a jar – all options offer delicious breakfast solutions!

3. Nuts

Nuts are an excellent source of protein and unsaturated fats. In addition, nuts provide multiple essential vitamins and minerals like vitamin E, thiamin, magnesium and selenium.

Fruit is often roasted, salted or dusted with sugar and salt to enhance their appearance and appeal. For maximum health benefits, select raw, unsalted varieties without added sodium.

Nuts (except peanuts which are technically legumes but nutritionally similar to nuts ) tend to be low in saturated fat and high in monounsaturated fat, making them an integral component of many plant-based diets such as the vegetarian and Mediterranean diets.

Nuts make an ideal snack or addition to salads and oatmeal/yogurt parfaits, and can even be turned into homemade nut butter, which has quickly overtaken jam as one of Britain’s favourite spreads.

4. Greek Yogurt

Yogurt is an indispensable kitchen ingredient, adding flavor and texture to sweet and savory recipes alike. Packed with protein to keep you full while calcium supports bone health, probiotics help strengthen immunity while decreasing symptoms of digestive distress.

Greek yogurt differs from regular yogurt in that whey and other liquids have been removed after fermentation to produce a thicker and creamier final product.

Low-fat yogurt can be an incredibly nutritious addition to your kitchen if you limit added sugar and choose low-fat varieties. Many flavored options, however, contain too much added sugar that could contribute to weight gain, tooth decay and elevated blood sugar levels. Try one of these scrumptious breakfast ideas featuring yogurt as the main ingredient!

5. Fruit

The USDA suggests eating 1.5-2 cups of fruit daily. Though eating fruit on an empty stomach is ideal, you don’t necessarily have to consume it first thing in the morning or between meals.

Utilize your local grocery store sales for fresh, inexpensive produce that’s in season. Avoid purchasing foods that spoil quickly such as packaged smoothies and pre-made fruit cups.

Maintain a freezer stocked with frozen strawberries, bananas, raspberries, blueberries and blackberries for easy breakfast options, such as oatmeal with frozen or mixed berries added. Fresh berries can also be easily added on top of ricotta toast for an after-school snack – these breakfast staples provide both energy and health benefits!