If you haven’t already made breakfast a priority in your daily routine, now is the time to start. While there is some conflicting research on the exact benefits of eating breakfast, studies have shown that a healthy morning meal can provide you with more essential nutrients than if you skip it. However, it’s important to approach breakfast in the right way.
Starting your day with sugary or refined carbohydrate foods can cause spikes in blood sugar levels and leave you feeling sluggish. So, what makes a healthy breakfast? Well, the key is to have a balanced meal that includes protein and fiber. These two nutrients are important for keeping you feeling full and satisfied until lunchtime.
Additionally, a healthy breakfast should include a source of vitamins and antioxidants, often in the form of fruits or vegetables. Lastly, it’s best to limit the amount of added sugar or refined carbohydrates and instead opt for natural sweetness from sources like fruits, nut butters, or honey. If this is convincing you to prioritize breakfast more often or to try healthier options, here are 30 ideas for healthy breakfasts. And if you’re looking for more tips on healthy eating, check out our article on 7 Breakfast Habits That Can Help Curb Cravings and Aid in Weight Loss.
One popular breakfast choice is a bowl of oats. According to Lisa Young, PhD, RDN, oatmeal is highly nutritious, filling, and rich in fiber. It contains a type of fiber called beta-glucan, which can help lower blood glucose levels and reduce the risk of heart disease and diabetes. Young suggests pairing your oatmeal with berries, a banana, and a nut butter for added healthy fats. If you’re in the mood for a smoothie but want something more filling, Young recommends adding fruit, greens, flax and chia seeds, nut butter, and protein powder to make a healthy and satisfying smoothie. The combination of fruit, green vegetables, omega-3s, healthy fats, protein, and fiber will keep you full and provide a steady source of energy.
Another easy option for breakfast is frittata bites. You can make them from scratch or purchase pre-made ones from the store. Lauren Manaker, MS, RDN, recommends Applegate Frittata Bites, which are frozen egg bites made with real, high-quality ingredients like chicken breakfast sausage and bacon.
For those hectic mornings when you don’t have much time, it can be tempting to grab a muffin or donut on the go. However, these pastries lack fiber and protein, which are essential for keeping you full. Instead, try a snack or granola bar like Dave’s Killer Bread Organic Snack Bars.
These bars are fiber-packed and made with quality organic whole grain ingredients, without any artificial additives or high fructose corn syrup. If you’re looking for something different than the usual avocado toast, consider having scrambled eggs and salmon on a slice of whole-grain bread.
Mary Sabat MS, RDN, LD, explains that salmon is rich in omega-3 fatty acids, which are beneficial for heart health. When combined with protein-packed scrambled eggs, this breakfast provides long-lasting energy, keeps you feeling full, and supports brain function. Avocado toast has become extremely popular in recent years, and for good reason.
Avocados are not only creamy and delicious, but they also offer many health benefits. Lisa Young suggests pairing avocado toast with eggs because avocados contain monounsaturated fats that can help lower LDL cholesterol levels and reduce the risk of stroke or heart disease.
They are also an excellent source of fiber, which keeps you full for longer. Whole-grain toast adds additional fiber, which is beneficial for gut health, and eggs provide a great source of protein. When you’re in a rush and need a quick and savory breakfast, Amy Goodson, MS, RD, CSSD, LD recommends a bowl of savory oatmeal.
Research suggests that having around 30 grams of protein at breakfast can help stabilize blood sugar levels and set a positive tone for the day. Combining high-quality protein with fiber-rich oats helps you feel full faster and remain satisfied until your next meal.
Adding savory ingredients like lean ground beef sausage or a sunny-side-up egg adds even more protein and nutrients to your morning oats. While quinoa is often seen as a lunch or dinner food, you can create a delicious and nutritious breakfast bowl with it. Mary Sabat suggests mixing cooked quinoa with almond milk, fresh fruits, and a drizzle of honey.
Quinoa is a complete protein and a great source of fiber, providing a balanced blend of carbohydrates, proteins, and vitamins to kickstart your day. If you want to feel full until lunchtime, try a sweet potato and black bean breakfast burrito. Sweet potatoes are loaded with vitamins and fiber, while black beans provide protein and additional fiber.
Wrap them in a whole-grain tortilla with some avocado slices for healthy fats, and you’ll have a satisfying breakfast that stabilizes blood sugar levels and supports digestion. If you’re tired of scrambled or sunny-side-up eggs but still crave them, Mary Sabat suggests trying Shakshuka.
It’s a classic Middle Eastern dish made with poached eggs in a spicy tomato and vegetable sauce. Shakshuka is rich in lycopene from tomatoes, which is associated with various health benefits. Additionally, it provides a good amount of protein and vitamins, while the spices add flavor and boost metabolism. Salads are not just for lunch or dinner. Mary Sabat recommends trying a breakfast salad filled with greens, nuts, and berries.
The greens provide essential vitamins and minerals, berries are packed with antioxidants, and nuts offer healthy fats and protein. Drizzle the salad with a light vinaigrette for extra flavor and health benefits. Greek yogurt is a great option for getting a protein boost while keeping fat and sugar levels low. To add even more nutrients and staying power, you can mix in some fruits and nuts.
This combination of protein, antioxidants, fiber, and healthy fats will keep you satisfied and energized. Lastly, for the fall season, Vandana Sheth suggests making a pumpkin chia seed pudding. This creamy and nutritious pudding is a mix of pumpkin puree, chia seeds, and spices.
It’s easy to make and provides a good amount of fiber, omega-3 fatty acids, vitamins, and minerals. These 30 healthy breakfast ideas should inspire you to prioritize breakfast and enjoy a nutritious start to your day.
Remember, a balanced breakfast with a good combination of protein, fiber, vitamins, and natural sweetness is the key to a satisfying and energizing morning meal.
