21 Cheap Clean Eating Breakfast Recipes

Starting your day with a nutritious breakfast is essential for maintaining energy levels, focus, and overall health. Clean eating, a dietary approach that emphasizes consuming whole, unprocessed foods, can be a powerful way to enhance your well-being. This article provides a comprehensive guide to clean eating for breakfast, complete with 21 delicious, budget-friendly recipes to kickstart your mornings.

What is Clean Eating?

Clean eating is not a diet in the traditional sense but rather a lifestyle focused on consuming foods in their most natural state. According to the Harvard T.H. Chan School of Public Health, clean eating generally refers to a diet rich in whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimizing processed foods, added sugars, and unhealthy fats [1]. The core principle is to choose foods that are as close to their natural form as possible, which often means they are more nutrient-dense and free from artificial additives and preservatives [2].

Key Principles of Clean Eating
Eat More Whole Foods
Limit Processed Foods
Increase Fruit and Vegetable Intake
Choose Lean Proteins and Healthy Fats
Read Labels Carefully
Reduce Added Sugar and Salt

21 Cheap Clean Eating Breakfast Recipes

Here are 21 simple, affordable, and delicious clean eating breakfast recipes to inspire your morning routine.

I. Oatmeal & Overnightats

1. Classic Overnight Oats

A simple and versatile recipe that you can prepare the night before for a quick and easy breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/4 cup Greek yogurt (optional, for creaminess)
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup or honey (optional)
• Toppings: fresh fruit, nuts, seeds

Instructions:

1. In a jar or container, combine oats, milk, yogurt (if using), and chia seeds.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, stir again and add your favorite toppings.

2. Peanut Butter Banana Overnight Oats

A classic combination that provides a great balance of protein, carbs, and healthy fats.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tablespoon peanut butter
• 1/2 banana, mashed
• 1 tablespoon chia seeds

Instructions:

1. Combine all ingredients in a jar and stir until well mixed.
2. Cover and refrigerate overnight.
3. Top with sliced banana and a drizzle of peanut butter before serving.

3. Apple Cinnamon Oatmeal

A warm and comforting breakfast that tastes like apple pie.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1/2 apple, chopped
• 1/2 teaspoon cinnamon
• 1 tablespoon maple syrup (optional)

Instructions:

1. In a small saucepan, bring water or milk to a boil.
2. Add oats, chopped apple, and cinnamon.
3. Reduce heat and simmer for 5-7 minutes, stirring occasionally, until oats are cooked through.
4. Sweeten with maple syrup if desired.

4. Savory Oatmeal with an Egg

Oatmeal doesn’t have to be sweet! This savory version is a hearty and satisfying breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or broth
• 1 egg
• Salt and pepper to taste
• Toppings: sliced green onions, a dash of soy sauce, or a sprinkle of cheese.

Instructions:

1. Cook oats with water or broth according to package directions.
2. While the oatmeal is cooking, fry or poach an egg.
3. Season the oatmeal with salt and pepper, then top with the cooked egg and other desired toppings.

5. Tropical Mango Overnight Oats

A taste of the tropics to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup coconut milk
• 1/4 cup chopped mango (fresh or frozen)
• 1 tablespoon shredded coconut

Instructions:

1. Combine all ingredients in a jar and stir well.
2. Cover and refrigerate overnight.
3. Top with more mango and coconut before serving.

II. Smoothies & Smoothie Bowls

6. Green Detox Smoothie

A nutrient-packed smoothie to kickstart your day.

Ingredients:

• 1 cup spinach
• 1/2 banana, frozen
• 1/2 cup pineapple (fresh or frozen)
• 1/2 cup water or coconut water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

7. Berry Banana Smoothie

A classic smoothie that’s always a winner.

Ingredients:

• 1/2 cup mixed berries, frozen
• 1/2 banana, frozen
• 1/2 cup milk
• 1/4 cup Greek yogurt

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

8. Chocolate Avocado Smoothie

Indulge in a creamy, chocolatey smoothie that’s secretly healthy.

Ingredients:

• 1/2 avocado
• 1 tablespoon cocoa powder
• 1/2 banana, frozen
• 1/2 cup milk
• 1 tablespoon maple syrup (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

9. Peanut Butter Protein Smoothie

A great post-workout breakfast or a filling way to start your day.

Ingredients:

• 1 scoop protein powder (vanilla or chocolate)
• 1 tablespoon peanut butter
• 1/2 banana, frozen
• 1/2 cup milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

10. Tropical Sunshine Smoothie Bowl

A thick and creamy smoothie bowl that you can eat with a spoon.

Ingredients:

• 1 cup frozen mango chunks
• 1/2 banana, frozen
• 1/4 cup coconut milk
• Toppings: granola, shredded coconut, fresh fruit

Instructions:

1. In a blender, combine mango, banana, and coconut milk.
2. Blend until thick and smooth, adding a splash more milk if needed.
3. Pour into a bowl and add your favorite toppings.

III. Egg Dishes

11. Classic Scrambled Eggs with Spinach

A quick and easy breakfast staple.

Ingredients:

• 2 eggs
• 1 handful of spinach
• 1 tablespoon milk (optional)
• Salt and pepper to taste

Instructions:

1. Whisk eggs, milk (if using), salt, and pepper in a bowl.
2. Heat a non-stick skillet over medium heat. Add spinach and cook until wilted.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are cooked to your liking.

12. Budget-Friendly Veggie Omelette

Use up any leftover veggies in this customizable omelette.

Ingredients:

• 2 eggs
• 1/4 cup chopped vegetables (e.g., bell peppers, onions, mushrooms)
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Whisk eggs with salt and pepper.
2. Sauté vegetables in a heated skillet until tender.
3. Pour eggs over the vegetables and cook until the edges are set.
4. Sprinkle with cheese (if using), fold the omelette in half, and cook for another minute.

13. Muffin-Tin Frittatas

Perfect for meal prep, these mini frittatas are a great grab-and-go breakfast.

Ingredients:

• 6 eggs
• 1/4 cup milk
• 1 cup chopped vegetables
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a muffin tin.
2. Whisk eggs, milk, salt, and pepper.
3. Divide vegetables and cheese among the muffin cups.
4. Pour the egg mixture over the top.
5. Bake for 15-20 minutes, or until the eggs are set.

14. Sweet Potato and Black Bean Hash with Eggs

A hearty and flavorful breakfast hash.

Ingredients:

• 1 sweet potato, diced
• 1/2 can black beans, rinsed
• 1/2 onion, chopped
• 2 eggs
• Spices: chili powder, cumin, salt, pepper

Instructions:

1. Sauté onion and sweet potato in a skillet until the potato is tender.
2. Add black beans and spices, and cook for another 2-3 minutes.
3. Make two wells in the hash and crack an egg into each.
4. Cover and cook until the eggs are set to your liking.

15. Egg and Avocado Toast

A simple yet satisfying breakfast.

Ingredients:

• 1 slice of whole-wheat toast
• 1/2 avocado, mashed
• 1 egg, cooked to your liking (fried, poached, or scrambled)
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Toast the bread.
2. Spread mashed avocado on the toast.
3. Top with the cooked egg and season with salt, pepper, and red pepper flakes.

16. Breakfast Quesadilla

A quick and cheesy breakfast that feels like a treat.

Ingredients:

• 1 whole-wheat tortilla
• 2 scrambled eggs
• 1/4 cup shredded cheese
• 1/4 cup black beans or chopped veggies (optional)

Instructions:

1. Place the tortilla in a skillet over medium heat.
2. Sprinkle cheese on one half of the tortilla.
3. Top with scrambled eggs and other fillings.
4. Fold the other half of the tortilla over and cook for 2-3 minutes per side, until the cheese is melted and the tortilla is golden brown.

IV. Toast & Muffins

17. Almond Butter and Banana Toast

A simple and delicious breakfast that provides a good mix of nutrients.

Ingredients:

• 1 slice of whole-wheat toast
• 1 tablespoon almond butter
• 1/2 banana, sliced
• Sprinkle of cinnamon

Instructions:

1. Toast the bread.
2. Spread almond butter on the toast.
3. Top with banana slices and a sprinkle of cinnamon.

18. Healthy Banana Bread Muffins

These muffins are naturally sweetened with bananas and are perfect for a grab-and-go breakfast.

Ingredients:

• 2 ripe bananas, mashed
• 1/4 cup maple syrup or honey
• 1 egg
• 1/4 cup melted coconut oil or other neutral oil
• 1 1/2 cups whole-wheat flour
• 1 teaspoon baking soda

Instructions:

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, mix together mashed bananas, maple syrup, egg, and oil.
3. In a separate bowl, whisk together flour and baking soda.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Fill muffin cups and bake for 20-25 minutes.

19. Savory Avocado Toast with Everything Bagel Seasoning

A trendy and tasty breakfast that’s packed with healthy fats.

Ingredients:

• 1 slice of whole-wheat toast
• 1/2 avocado, mashed
• 1 teaspoon everything bagel seasoning

Instructions:

1. Toast the bread.
2. Spread mashed avocado on the toast.
3. Sprinkle with everything bagel seasoning.

V. Yogurt Parfaits & Others

20. Greek Yogurt Parfait with Berries and Granola

A simple, beautiful, and delicious breakfast.

Ingredients:

• 1/2 cup Greek yogurt
• 1/4 cup mixed berries
• 2 tablespoons granola

Instructions:

1. In a glass or jar, layer Greek yogurt, berries, and granola.
2. Repeat the layers until the glass is full.

21. Chia Seed Pudding

A creamy and satisfying pudding that you can make ahead of time.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup milk
• 1 teaspoon maple syrup (optional)
• Toppings: fresh fruit, nuts, seeds

Instructions:

1. In a jar, combine chia seeds, milk, and maple syrup.
2. Stir well, cover, and refrigerate for at least 2 hours or overnight.
3. Stir again before serving and add your favorite toppings.

Tips for Clean Eating on a Budget

Eating clean doesn’t have to be expensive. With a few simple strategies, you can enjoy a healthy, whole-foods diet without breaking the bank.

• Buy in Bulk: Grains, beans, nuts, and seeds are often cheaper when purchased in bulk.
• Shop Seasonally: Fruits and vegetables are typically less expensive and more flavorful when they are in season.
• Embrace Frozen Produce: Frozen fruits and vegetables are just as nutritious as fresh and can be more affordable, especially for out-of-season items.
• Plan Your Meals: Meal planning helps you use what you have, reduce food waste, and avoid impulse purchases.
• Cook at Home: Preparing your own meals is almost always cheaper and healthier than eating out.

Conclusion

Adopting a clean eating approach to your breakfast routine can have a profound impact on your health and well-being. By focusing on whole, unprocessed foods, you can provide your body with the essential nutrients it needs to thrive. These 21 cheap and easy recipes demonstrate that eating clean can be both delicious and affordable. Start your day with one of these wholesome breakfasts and experience the benefits of a clean eating lifestyle.

References

[1] The Nutrition Source. (n.d.). Clean Eating. Harvard T.H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/clean-eating/

[2] Mayo Clinic Health System. (2025, October 14). Clean eating: What does that mean?. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean