Healthy budget-friendly foods to take for breakfast in Ghana

Nourishing Breakfast on a Budget: Ghanaian Delights

Breakfast is hailed as the most important meal of the day, and in Ghana, it’s an opportunity to kickstart your morning with nutritious yet budget-friendly options. Embracing a healthy breakfast routine doesn’t have to break the bank, as Ghana offers an array of delicious and cost-effective choices to fuel your day. Let’s explore some wholesome budget foods to make your mornings in Ghana both nutritious and economical.

1. Oats Porridge: Start your day with a bowl of hearty oats porridge. Oats are an excellent source of fiber and nutrients. Enhance the flavor by incorporating local ingredients like groundnuts, cinnamon, and a touch of honey or natural sweeteners for a delicious and pocket-friendly option.

Image: Oat Porridge; Credit: Marcello Tully/Great British Chefs

2. Hausa Koko – Spicy Millet Porridge: Hausa Koko, a popular Ghanaian street food, is a spiced millet porridge. Rich in fiber and low cost, it’s often paired with ‘koose’ (fried bean cakes) for a fulfilling breakfast that won’t strain your budget.

Image: Hausa Koko; Credit: The Spruce / Julia Hartbeck 

3. Tom Brown – Nutrient-Rich Blend: Tom Brown is a nutritious cereal blend made from roasted corn, millet, and soybeans. Packed with essential vitamins and minerals, it can be enjoyed as a warm porridge, especially when sweetened with natural flavors like banana or pineapple.

Image: Tom Brown; Credit: Debzies Delight/YouTube

4. Waakye – A Traditional Delight: Waakye is a Ghanaian dish made from rice, beans, and millet leaves, giving it a distinctive reddish-brown color. Enjoy it with some boiled eggs, spaghetti, and a dollop of shito (spicy pepper sauce) for a savory breakfast that celebrates local flavors without straining your budget.

Image: Waakye; Credit: Sophia Apenkro Blog

5. Plantain and Beans Stew: A budget-friendly, and filling option is a combination of fried plantains and beans stew. This dynamic duo provides a balance of carbohydrates and proteins, keeping you satisfied and energized throughout the morning.

Image: Plantain and Beans Stew

6. ‘Koose’ and Bread Sandwich – Koose, or bean cakes, are a popular Ghanaian street food made from ground black-eyed peas. High in protein and cost-effective, they can be enjoyed on their own or sandwiched between slices of bread for a quick and nutritious breakfast.

Image: ‘Koose’ and Bread Sandwich

7. Local Fruits with Groundnuts: Explore Ghana’s abundance of fresh fruits, such as mangoes, pineapples, and pawpaws. Pair them with a handful of groundnuts (peanuts) for a satisfying, nutrient-packed breakfast that embraces the country’s rich agricultural offerings.

Image: Local Fruits

8. Kenkey with Pepper and Fish: Kenkey, a fermented maize dough, is a staple in Ghana. Enjoy it with hot pepper sauce and grilled fish for a traditional and filling breakfast that won’t strain your wallet.

Image: Kenkey with Pepper and Fish

Eating a healthy breakfast on a budget in Ghana is not only achievable but also an enjoyable journey into the country’s diverse culinary landscape. Incorporate these local delights into your morning routine, and you’ll discover that nourishing your body can be both economical and delicious.