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37 Breakfast Foods for Optimal Weight Loss

One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. That’s an indisputable fact, according to a study from Cornell University. When researchers surveyed 147 slender people who said they’d never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. (Among the general population, about 28 percent of men and 18 percent of women ages 18 to 34 skip breakfast every day, according to a study by the NPD Group.)

We even witnessed it for ourselves! When test panelists ate a breakfast from Zero Belly Breakfasts every day for just two weeks, they lost up to 16 pounds!

But it’s not just eating breakfast that makes slender people’s bods seem effortless. People who manage their weight well tend to eat similar foods for breakfast. Fifty-one percent of the slim people surveyed said that on a typical day, their breakfast included a serving of fruit. Forty-one percent said they ate dairy; other popular choices were cold cereal (33 percent), bread (32 percent), eggs (31 percent), and hot cereal (29 percent). And, in one very interesting finding, only 26 percent of slim people said they started their day with coffee.

Best Breakfast Proteins

We’ve ranked these muscle-building foods from those with the least to the most protein—they’re all terrific, but #1 will help tone your arms, legs, chest, and butt fast.

9

Black Beans

Protein, per ½ cup: 7 g

Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa (we like Newman’s Own, Mild), and non-dairy cheese.

8

All-Natural Peanut Butter

Protein, per 2 tablespoons: 7–8 g

While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger, MS, RD, CSSD, suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter. “This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss,” says Reisinger.

7

Almond Butter

Protein, per 2 tablespoons: 7–8 g

“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says Martha McKittrick, RD, CDN, CDE. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.

6

Eggs

Protein, per two large eggs: 13 g

“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says McKittrick. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.

5

Wild Salmon

Protein, per 3 oz: 17 g

“The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long,” says Kristen Carlucci Haase, RDN. “I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these best-ever ways to boost your metabolism.

4

Nitrite and Nitrate-Free Canadian Bacon

Protein, 3 strips: 18 g

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body’s natural ability to process sugar. However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.

3

Chicken Breast

Protein, per 4 oz: 19 g

Chicken may not be your average breakfast food, but maybe it should be. “Some mornings, yogurt or eggs just won’t cut it,” says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. “To spice up my breakfast, I’ll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours,” she says. And for a list of the purest proteins, don’t miss these best proteins for weight loss!

2

Ground Turkey

Protein, per 4 oz: 22 g

If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing.

1

Organic Protein Powder

Protein, 2 scoops: 34–48 g

Protein powder is the most versatile and nutrient-dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a Zero Belly Smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mix—the options are truly endless. Want to grab a tub? Luckily, we tested 10 protein powders and found the best one!

Best Breakfast Fruits and Vegetables

To rank each fruit and veggie, we looked at their fiber and sugar counts, granting points to produce packed with fiber and deducting points from those with a high sugar to fiber ratio.

12

Apples

Sugar, per medium fruit: 19 g
Fiber, per medium fruit: 4.4 g

Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go.

11

Bananas

Sugar, per fruit: 14 g
Fiber, per fruit: 3 g

“Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water,” says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

10

Grapefruit

Sugar, per 1⁄2 cup: 8 g
Fiber, per 1⁄2 cup: 1 g

Think of grapefruit (one of the best fruits for fat loss) as your breakfast appetizer. “Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week,” says dietitian Patricia Bannan, MS, RDN. “Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks,” she says. How’s it work? The tangy fruit helps lower insulin, a fat-storage hormone. It’s also 90 percent water, so it fills you up so you eat less, explains Bannan.

9

Berries

Sugar, per 1⁄2 cup: 3–7 g
Fiber, per 1⁄2 cup: 2–4 g

Berries are one of the best fruits for breakfast, hands down. Not only are they “rich in heart-healthy antioxidants, but they also provide a generous amount of satiating fiber and vitamins C and K,” says Torey Armul, MS, RD, LD, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Add them to cereal, oatmeal, weight loss shakes, mash them onto peanut butter toast, or nosh on them plain.

8

Tart Cherries

Sugar, per 1⁄2 cup: 6.5 g
Fiber, per 1⁄2 cup: 1.25 g

Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that cherry consumption had a profound ability to alter the expression of fat genes.

7

Sweet Potatoes

Sugar, per 1⁄2 cup: 7 g
Fiber, per 1⁄2 cup: 2 g

The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Dietitian Lauren Minchen, MPH, RDN, CDN likes to use them to whip up a sweet potato hash. “I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on,” she says.

6

Bell Peppers

Sugar, per 1⁄2 cup: 1 g
Fiber, per 1⁄2 cup: 0.8 g

Green, red, or yellow, fresh or frozen, peppers are never a bad companion for your eggs. Thanks to the veggies’ high vitamin C content, eating them can help burn stored fat and convert carbs into fuel. Studies also indicate that vitamin C helps muscles process a fatty acid called carnitine that’s essential to muscle growth and recovery. A mere quarter cup of chopped bell peppers—about what you’d add to an omelet—provides 150 percent of the day’s recommended intake.

5

Jalapenos

Sugar, per pepper: 0.6 g
Fiber, per pepper: 0.4 g

Registered dietitian Isabel Smith, MS, RD, CDN loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. “Try adding jalapeño or another spicy pepper to an egg dish or avocado toast,” Smith suggests.

4

Broccoli

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. “Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fiber—a nutrient that will help keep you full throughout your busy morning hours,” explains Mills.

3

Watermelon

Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

2

Spinach

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 2 g

“Spinach is low in calories but high in fiber, which helps to fill you up,” says Armul. It’s also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It’s also one of our superfoods healthier than kale. Use it to amp up the nutrient density of your omelets, smoothies, and egg sandwiches.

1

Avocados

Sugar, per 1⁄4 fruit: 0.33 g
Fiber, per 1⁄4 fruit: 3.5 g

Avocados—one of the best weight-loss foods on the planet—contain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. “Use the green fruit to make avocado toast or bake an egg in half of an avocado,” McKittrick suggests. See, not all fats are bad.

Best Breakfast Carbs and Grains

Here, we awarded points for high fiber and protein counts. We then deducted points from products that had a higher sugar count than the competition.

5

Steel-Cut Oatmeal

Fiber per cup: 3 g
Protein per cup: 5 g
Sugar per cup: 6 g

Steel-cut oats are higher in fiber and have a lower glycemic index than other oat varieties, which helps keep bellies full and satisfied hours after eating. While standard steel-cut oats take longer to cook than most other varieties, Pacific Foods offers a precooked, cane sugar-sweetened variety that comes in a convenient grab-and-go box and is ready to eat in just minutes. Just pour it into a bowl, zap it, and eat it as is—there’s no need to add water.

4

Crispy Brown Rice

Fiber per cup: 1 g
Protein per cup: 2 g
Sugar per cup: 1 g

Sure they may “snap, crackle, pop,” but these 100 percent whole-grain, gluten-free puffs are a more nutritious choice than the brand you’re likely thinking of. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you’ll stay satiated until lunch. While crispy brown rice should be a staple in your kitchen, make sure your pantry is clear of the unhealthiest cereals on the planet.

3

Quinoa

Protein per cup, cooked: 8 g
Fiber per cup, cooked: 5.2 g
Fat per cup, cooked: 3.5 g

Though this trendy ancient grain isn’t traditionally thought of as a breakfast food, eating it in the a.m. can help start your day off right. You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat), and a sprinkle of cumin. Alternatively, use quinoa to make overnight oats. Here’s Reisinger’s goto recipe: Combine 1 cup of cooked quinoa, 1/2 cup of unsweetened almond milk, 1/4 cup of nonfat Greek yogurt, 1 tablespoon of chia seeds, and 1 teaspoon of vanilla extract. Refrigerate overnight in a Mason jar or covered bowl. In the morning top with 1/2 cup of berries or half of a sliced banana. “This is a terrific low-sugar way to start the day for those looking to drop a few pounds,” Reisinger says. For alternative grains to quinoa with just as much protein, check out this list of best superfoods you’ve never heard of!

2

Sprouted Grain Toast

Protein, 2 slices: 8 g
Fiber, 2 slices: 6 g
Fat, 2 slices: 1 g

Not all bread loaves are carb bombs waiting to shatter your weight loss goals and sprouted grain toast is the very best example of that. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet. To boost the flavor of her slices, Marisa Moore, RD, likes to top hers with smashed avocado and smoked salmon—two other foods that made this best breakfast food list! “The healthy fats in the avocado and salmon nourish the heart while the fiber and protein help keep hunger at bay,” explains Moore.

1

Plain Oatmeal

Fiber per cup, cooked: 4 g
Protein per cup, cooked: 6 g
Sugar per cup, cooked: 1.1 g

“Oatmeal— a great source of complex carbohydrates to fuel the body and fiber to decrease the risk of heart disease,” says nutrition and fitness expert Jim White, RDN. He suggests pairing oatmeal with blueberries, walnuts, and almond milk for a filling, nutrient-rich morning meal.

Best Breakfast Toppings

Unlike the other categories on this list, we’ve ranked the things here by their versatility and overall nutrition and health benefits. Foods that had multiple uses earned extra points, as did things that have been shown to supercharge weight-loss efforts.

7

Black Pepper

Piperine, the powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. And recent animal studies have found that the compound may also have the ability to block the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. Season your omelets, breakfast sandwiches, and avocado toast with a few grinds; your waist will thank you.

6

Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt. “A small amount provides lots of flavor and texture to meals,” notes Zied. A one-ounce serving (which is about seven nuts) is all you need.

5

Ginger

“Ginger contains anti-inflammatory properties and, for some, may help to promote weight loss and overall health,” notes Smith. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn’t your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes.

4

Cinnamon

Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. “Research also shows that this comforting spice can help with high blood sugars and blood pressure,” adds Moskovitz. She suggests adding it to oats, yogurt, or hot coffee. It also fares well in smoothies and homemade pancakes.

3

Flaxseeds

A mere tablespoon of these ultra-powerful seeds serves up nearly 3 grams of belly-filling fiber for just 55 calories. Not to mention, flaxseeds are the richest plant source of omega3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. They make a welcome crunchy addition to smoothies, yogurt, oatmeal, or toast topped with avocado or nut butter, says McKittrick.

2

Chia Seeds

“Chia seeds contain soluble fiber that forms a gel in the stomach,” says Smith. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains. Add chia seeds to your a.m. oatmeal, yogurt, or smoothie.

1

Coconut Oil

What smells like an exotic vacation and can shrink your waist faster than almost any other food? Coconut oil! The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. Don’t believe it? Consider this: A study of 30 men in the journal Pharmacology found that eating just 2 teaspoons of coconut oil half an hour before each meal every day reduced waist circumference by an average of 1.1 inches over the course of a month. Smith suggests using it to grease your egg’s frying pan or adding a teaspoon or two into a smoothie.

Best Drinks for Breakfast

Imagine going an entire workday without drinking a thing. That’s what’s happening after a good night’s sleep—you wake up dehydrated, making what you drink the first most important decision of the day. Here are our top four picks for what to imbibe.

4

Coffee

One reason slim people stay slender is that they avoid the Frappuccino—which is an exotic way of saying you’re drinking two ice cream cones’ worth of calories while catching a caffeine buzz. If you absolutely must have your morning buzz, perk yourself up and pair your healthy breakfast for weight loss with unsweetened coffee instead. And if your sweet tooth must be satisfied, ask your barista to add two pumps of your favorite flavored syrup to your cup instead of the Frap’s four (we like caramel). This simple swap will save you more than 400 calories and a whopping 53 grams of the sweet stuff—that’s more sugar than you’ll find in three Starbucks chocolate croissants.

3

Spa Water

It’s no secret that chugging plain H2O can be less than stimulating, but there are fun ways to make this healthy habit less of a chore. Certain fruits—such as grapefruit, lemon, and cucumber—have detoxifying properties in their flesh and peels; slice them whole into your water to reap the benefits and hit your water intake quota with an infusion of flavor.

2

Green Tea

We’ve discovered the most effective weight loss tool in the world—a weapon that works for everyone, costs just pennies a day, is available at any grocery store, requires no sweat or stress, and can be done at home, at work, or anywhere it’s convenient. A plethora of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. And the most powerful of all catechins, a compound called epigallocatechin gallate, or EGCG, is found almost exclusively in green tea. Studies have linked this antioxidant to promoting weight loss.

1

Zero Belly Smoothies

Trim people love their protein shakes—and it’s easy to see why: Thanks to their high protein content, they aid weight maintenance by boosting calorie burn and satiety and preserving lean muscle mass. But when getting a flat belly is your goal, choosing the right protein powder is key. Make sure you’re picking one of the best protein powders for you—and avoiding the worst. Blend these easy and delicious smoothies for a simple and healthy breakfast for weight loss.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Weekday breakfasts can be rough. You grab your coffee and a breakfast bar, rush out the door, and hope you don’t hit traffic on your way to work. Either that, or you’re skipping it altogether.

But your mom really meant it when she said breakfast is the most important meal of the day, especially when it comes to losing weight, says Amanda Baker Lemein, R.D.

Why? Because it’s best to front-load your caloric intake by eating more food in the first half of your day. This way, you have plenty of time to burn off some of those calories before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.

So yeah, eating breakfast is important, but what you eat for breakfast matters too.“For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber,” says Lemein. (Think: a veggie omelet with cheese, and a side of fruit or toast.)

Variety will also help you stick to a morning meal schedule (I can’t be the only one who’s ever gone to bed thinking of a new breakfast in the morning). It’s awesome to experiment, but until you get the hang of your newfound taste for breakfast, here are 18 recipes to get you started.

SkinnyTaste

Smoked Salmon Breakfast Flatbread

Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in Vitamin C as well as B Vitamins.

Get the recipe

Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber

Minimalist Baker

Scrambled Tofu Breakfast Burrito

These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they’re high in protein and fiber (Hi, kale!) to keep you full longer.

Get the recipe

Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber

SkinnyTaste

Spicy Breakfast Fajitas with Eggs and Guacamole

These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of Vitamin C to support your immune system.

Get the recipe

Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber

Fit Foodie Finds

Chocolate Chia Overnight Oats

Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.

Get the recipe

Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber

Organize Yourself Skinny

Banana and Chocolate Chip Baked Oatmeal Cups

These baked oatmeal cups combine mashed banana with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously…but you know you want to leave ‘em in.

Get the recipe

Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber

Ambitioius Kitchen

Oatmeal Blueberry Yogurt Pancakes

Making these pancakes—using rolled oats and protein-rich Greek yogurt—couldn’t be easier: throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and you’ll be leaving your blender out on your counter for another batch tomorrow morning, too.

Get the recipe

Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber

Ambitious Kitchen

Breakfast Baked Sweet Potatoes

Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.

Get the recipe

Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber

Ambitious Kitchen

Breakfast Acorn Squash

Squash isn’t only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.

Get the recipe

Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber

Ambitious Kitchen

Spinach Goat Cheese Quiche with Sweet Potato Crust

If you don’t have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?

Get the recipe

Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber

Ambitious Kitchen

Rainbow Cottage Cheese Breakfast Bowls

Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and you’ve got a breakfast that’s colorful and well-rounded.

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Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber

Chef Savvy

5-Ingredient Peanut Butter Energy Bites

Everyone needs a little energy boost in the a.m. Pair one or two of these energy bites—loaded with healthy fats and protein—with a serving of plain Greek yogurt and you’ll have no problem being a boss all the way until lunchtime.

Get the recipe

Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber

Chef Savvy

Healthy Whole Wheat Chocolate Chip Pancakes

Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and it’s two thumbs up for guilt-free indulging, right?

Get the recipe

Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber

Chef Savvy

Greek Yogurt Waffles

Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and here’s another tip: Don’t skip the cornstarch in these, since that’s what makes them crispy, not soggy.

Get the recipe

Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber

Chef Savvy

Very Berry Spinach Smoothie

If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.

Get the recipe

Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber

Healthy Nibbles And Bits

Savory Oatmeal with Fried Egg

Isn’t oatmeal is supposed to be sweet? Not always. You’ll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.

Get the recipe

Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber

Healthy Nibbles And Bits

Grown-Up PB&J Toast

Admit it: You still secretly love PB & J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast that will make all the cool kids in your office super jealous.

Get the recipe

Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber

The Skinny Fork

Citrus and Honey Power Breakfast

It’s not always easy to find flavorful fruit at the grocery store in the winter, but this breakfast bowl capitalizes on cold-weather favorites like grapefruit and blood orange to give you a breakfast sky high in protein and fiber. Plus, if it’s winter you need the vitamin C, so power up.

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Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fiber

The Skinny Fork

Breakfast Tostadas

Heck yes, you can eat Mexican food for breakfast. Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. Did I mention it’s topped with cheese and bacon?

Get the recipe

Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fiber

Jar Of Lemons

Apple Cinnamon Peanut Butter Breakfast Toast

Choosing a sprouted grain bread for this breakfast toast means that it’s a super smart pick, especially once you top it with healthy fats (peanut butter and nuts) and fiber-high fruit (a juicy apple). Now you have one more way to use up those farm-fresh orchard apples every fall.

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Per serving: 386 cal, 21 g fat, 43 g carbs, 10 g protein, 6 g fiber

Jar Of Lemons

Strawberries and Cream Overnight Oats

Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.

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Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber

Chef Savvy

Healthier Carrot Cake Muffins

You know you’ve called carrot cake a “health food” before (because carrots), but it’s not even a stretch with these muffins. There’s loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.

Get the recipe

Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber

Sarah Bradley Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons.

The 8 Healthiest Foods You Should Start Your Day With

Eating a healthy breakfast is essential but it may not be best to start your day with a full meal. Your body, internal organs and various process need time to wake up and kick-start their function after long hours of rest. Health experts advice that it is best to start your day with some warm water or a small snack to get your metabolism going. Here’s a quick list of 8 healthy foods that you can eat in the morning before your first meal. Choose your pick or experiment every day. We asked our consultant nutritionist, Dr. Rupali Datta to help us pick the right foods and make good early morning choices. She recommends that you should only eat breakfast two hours after waking up and in the meanwhile begin your day with the following:

1. Honey with Warm Water
This combination is known to improve digestion and immunity. When you have it early morning on an empty stomach it helps to boost your metabolism. Unlike other drinks for weight loss, the honey, lemon and water mix has very few calories. Moreover, honey helps in boosting your energy levels as well as in the removal of toxins.
(Also read: Why Raw Honey is Better Than Regular Honey)

2. Soaked Almonds

Soaked almonds are packed with essential vitamins and minerals. When you soak them, their nutrient value is enhanced. After a long fasting period it is good to eat 5-10 almonds. It gives you nutrition early morning and also improves satiety through the day. According to Weight Management, Gargi Sharma, “The brown peel of almonds contains tannin which inhibits nutrient absorption. Once you soak almonds the peel comes off easily and allows the nut to release all nutrients easily.”

3. Amla Juice
Fresh amla juice should be taken on an empty stomach but after having it you should avoid coffee or tea for at least 45 minutes. Amla is rich in vitamin C and helps boost your immunity. It is often stated in Ayurveda that eating amla on a regular basis adds longevity to your life. According to Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath, “The alkaline nature of amla helps in clearing the system and strengthening the digestive system.” It also helps in maintaining clear skin, healthy hair and good eyesight.

4. Papaya
It is good to eat papaya on an empty stomach early morning as it cleans your stomach and is excellent for smooth bowel movement. Avoid eating anything after having papayas for at least an hour. Papayas have also been known to lower bad cholesterol that can be a precursor to heart disease.
(Also read: 7 Foods You Should Never Have On a Empty Stomach)

5. Chia Seeds
These tiny seeds are actually complete protein as they contain all nine essential amino acids. They are also rich in essential fatty acids, magnesium, iron and B vitamins. Soak a teaspoon of these super seeds in water overnight and have them once you wake up. You can even soak them in coconut milk or almond milk and have a smoothie or make a quick breakfast bowl with fresh fruits.

6. Watermelon
This fruit should only be eaten on an empty stomach. The best time to have watermelon is early morning. Watermelon is low in calories and full of electrolytes. It is nourishing, light and hydrating and makes for a great start to a summer morning.

7. Bitter Ghee

This is an Ayurvedic preparation where desi ghee is infused with bitter herbs like neem, manjistha and more (also known as Tikta Ghrita). Bitter taste in Ayurveda is known to be cooling, cleansing and helps in reducing anti-microbial activity. You can have one teaspoon every day with warm water but avoid eating anything for at least half an hour after having it. Bitter ghee also helps in regulating blood sugar, reduces inflammation and cleanses and purifies blood when had regularly.
8. Dates
CommentsDates are a great source of instant energy that is much needed to kick start your day. Dates also contain a bunch of soluble fibers which are essential for good digestive health because it draws water into the digestive tract. This also helps relieve constipation. The potassium found in dates can also treat upset stomachs and diarrhea.

The simplest habits can have a great impact on your health. These easy morning rituals can help you feel energized and active throughout the day.

If you asked someone to list some typical regular weekday morning breakfast foods, they’d probably rattle off things like cereal, toast, bagels, muffins, pancakes, waffles, and maybe eggs and bacon.

But here’s the deal. Breakfast is how we break our overnight fast, and for many people, breaking fast doesn’t have to happen first thing in the morning. That’s right, folks: breakfast does NOT have to happen first thing in the morning. If you are not hungry when you wake up, that is normal, and you do not need to eat. That old myth about “revving up your metabolism” with food first thing was largely created by breakfast cereal manufacturers.

Overnight fasting: Good for weight control and easy to do

Evidence is growing in support of fasting for weight control, weight loss, and better metabolic health.

An overnight fast could look like this: You stop eating before nightfall, somewhere between 5 and 8 pm. (It’s a good idea to avoid eating anything in the two to three hours before sleep anyway.) Then, you do not eat until 16 hours later, somewhere between 9 am and 12 pm. Only liquids, like water, coffee and tea without sweeteners, seltzer, and even broth are allowed during the fast.

You’ve now completed a 16-hour fast, and you slept through most of it! Your meals occur only during an eight-hour period of the day, and you make these healthy meals, with lots of fruits and vegetables, lean protein, healthy fats, legumes, and whole grains. This type of overnight fasting is called circadian rhythm intermittent fasting, and is linked to lower blood sugar and insulin levels, as well as healthy weight loss. Most people who try overnight fasting find this a pretty easy routine to maintain.

Some people (like growing children or people on certain medications) do not need to fast this long, and should have a healthy meal before their school or workday.

Break fast with low glycemic foods

Regardless of what time of day you break our overnight fast, scientific evidence shows that all humans have improved cognitive performance and more sustained energy from meals that don’t spike our blood sugars, so meals with a lower glycemic load. What does this mean?

The Harvard T.H. Chan School of Public Health Nutrition Source breaks down the glycemic index and load of many foods.

Basically, the glycemic load gives us an idea of how much a certain food will cause our blood sugar to rise, and for breakfast, the lower, the better. A low glycemic load is under 10; medium, 11 to 19; and high is over 20. The best breakfast meal has a low glycemic load.

While it’s important to be aware of the glycemic load of the foods you eat, you don’t have to memorize the numbers. You can count on most plants (fruits and vegetables), legumes (like peas, beans, lentils), nuts and seeds, and whole grains to have a low glycemic load!

Foods that contain little or no carbohydrate, like eggs, nuts, and meats, have a glycemic index and load of close to zero. Does this mean that’s what we should eat? Not necessarily. See, they also have no fiber, nor any other important plant nutrients.

So what are some healthy breakfast choices? In a previous Harvard Health blog I told you what my family and I eat for breakfast. Here are some easy options to fuel you for your busy day:

  • plain yogurt, fruit, and nuts
  • oatmeal, fruit, nuts
  • whole wheat or rye toast with nut butter
  • black beans and tortilla (corn or whole wheat).

And if you enjoy eggs in the morning, you can try this Frying Pan Frittata. This recipe works very well with frozen veggies, and variations are commonly served as dinner at our house. For a breakfast, this can serve two to four people.

1 from 1 vote

Frying Pan Frittata

If you enjoy eggs in the morning, you can try this frittata on the stovetop. This recipe works very well with frozen veggies, and variations are commonly served as dinner at our house. For a breakfast, this can serve two to four people.

Course
Breakfast

Ingredients

  • ½
    small onion, chopped
  • 1
    cup
    red and green peppers, sliced thin or chopped small
  • 4
    cups
    spinach and/or other leafy greens, torn or chopped (1 cup if using frozen)
  • 1
    tbsp
    extra-virgin olive oil or canola oil
  • 1/4
    tsp
    garlic powder
  • 1/4
    tsp
    black pepper
  • 1/2
    tsp
    dried oregano and/or basil (or two tablespoons of chopped fresh herbs)
  • 4
    eggs

Instructions

  1. Use a medium-sized frying pan over medium heat and heat oil until shiny.

  2. Add the onion, stirring until just soft

  3. Add the peppers.

  4. Stir until the onions and peppers are very soft and just browning.

  5. Add the spinach/greens to the pan and stir until wilted and hot.

  6. Crack the eggs into a bowl and whisk them up with a fork until they’re uniformly yellow and a little foamy.

  7. Pour your eggs over all the veggies, turn the heat on low, and cover the pan.

  8. Shake the pan a few times during cooking, which more evenly distributes the eggs and prevents sticking.

  9. Check frittata after three to four minutes.

  10. If the eggs look done, loosen it with a spatula to make sure there is no runniness. If there is, cook thirty seconds to a minute longer, covered.

  11. Using a spatula, slide frittata gently onto a large plate and serve. We slice this up like a pizza.

Sources

Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, August 2017.

Time-restricted feeding for the prevention and treatment of cardiometabolic disorders. The Journal of Physiology, April 25, 2017.

Daily Eating Patterns and Their Impact on Health and Disease. Trends in Endocrinology and Metabolism, February 2016.

Breakfast and behavior in morning tasks: Facts or fads? Journal of Affective Disorders, December 15, 2017.

The effect of breakfast composition and energy contribution on cognitive and academic performance: A systematic review. American Journal of Clinical Nutrition, August 2014.

Higher breakfast glycaemic load is associated with increased metabolic syndrome risk, including lower HDL-cholesterol concentrations and increased TAG concentrations, in adolescent girls. British Journal of Nutrition, December 28, 2014.

A low glycemic load breakfast can attenuate cognitive impairments observed in middle aged obese females with impaired glucose tolerance. Nutrition, Metabolism, and Cardiovascular Diseases, October 2014.

The Benefits of Breakfast Cereal Consumption: A Systematic Review of the Evidence Base. Advances in Nutrition, September 1, 2014.

Breakfast is more than just eggs, bacon, and toast, or funny-face pancakes with strawberry lips. It’s the meal that breaks your overnight fast. The first food you put in your body each day can set you up for success … or a downward spiral.

A healthy breakfast helps you control your weight and blood sugar and gives you vitamins and minerals that help you feel well and think clearly. A bad breakfast has other plans: It messes with your metabolism, makes you gain some extra pounds, and wears your body down.

There’s a big difference between a bowl of berries and a biscuit covered with sausage gravy. Break your nightly fast with healthy foods and start your day off strong.

Oatmeal + fruit + nut butter. The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats. The fruit tops it off with fiber and vitamins, plus it gives your breakfast a sweet taste. Avoid pre-packed oatmeal mixes that have added sugar and use old-fashioned oats instead.

Prep tip: Make your oatmeal with reduced-fat milk instead of water to give yourself a calcium boost.

Breakfast tacos. Tacos in the morning? Now that’s a reason to get out of bed. Your body needs protein all day long — not just at dinner. One scrambled egg has 6 grams of protein to build and maintain lean muscle and to help you feel full longer. Throw in some bell pepper for minerals and vitamin C, and fold it into a corn tortilla if you want to keep gluten levels low. Top with fresh salsa (tomatoes are anti-inflammatory) and a slice of avocado for B vitamins and “good” fats.

Prep tip: If you don’t have time to stand around and sauté every morning, make a big batch of breakfast tacos a few nights before, freeze them, and reheat as needed.

Greek yogurt and berries. A healthy breakfast has a low glycemic load. This means it doesn’t spike your blood sugar and then give you that dreaded mid-morning crash. In this dish, berries add natural sweetness, fiber, and vitamins. Greek yogurt has calcium, B vitamins, belly-friendly bacteria, and double the protein of regular yogurt for roughly the same calories. Stick to the plain version, since flavored ones have added sugars.

10 International Breakfasts Healthier Than Yours

Here’s the thing about why breakfast is so important: After 6+ hours or sleep, your body is starved of nutrients and needs an injection to fire up its metabolism and return to full operating capacity. Unfortunately, too many Americans feed it nothing but sugar-soaked cereals, juice, or bacon-egg-n-cheeses, ensuring a day of limited productivity (and possibly a lifetime of cholesterol issues).

Other countries may not have our amber waves of grain, but many do offer a healthier breakfast blueprint. Take inspiration from these 10 international breakfasts that contain both the nutrients you need and deliciousness par excellence. None of these is 100 percent perfect—but most likely a lot healthier than yours. Check ’em out and then find out The 30 Best Breakfast Habits to Drop 5 Pounds!

1

Turkey

It’s difficult not to find fans of the typical Turkish breakfast among nutritionists and gourmands alike. The impressive spread of meze-style dishes starts with olives, tomato, white cheese, parsley (squeezed with lemon) and moves on to eggs, honey, cubanelle peppers, cucumbers, garlic sausage, and savory pastries. The olives are a particularly good source of heart-healthy monounsaturated fat while the ever-present tea is loaded with antioxidant catechins. And you all know how much we love tea around here, what with our The 7-Day Flat-Belly Tea Cleanse and all.

2

Israel

The centerpiece of any good Israeli breakfast is Shakshouka, eggs poached in a tomato and vegetable sauce, best taken alongside salat katzutz—a finely chopped vegetable salad with tomatoes, red onion, parsley, cilantro, cucumbers, and red or green peppers. Like the Turkish breakfast, cheese (especially Tsfatit), olives, and yogurt are common, making the meal low in saturated fat and high in monounsaturated fat, dietary fibers, calcium, riboflavin, and phosphorus. If you love creative egg dishes, don’t miss these 25 Best Egg Recipes for Weight Loss.

3

Japan

Breakfast in Japan eschews most Western ingredients in favor of steamed rice (or okayu rice porridge), tofu, pickled vegetables, fermented soy beans, dried seaweed, and of course, fish. If any eggs join the spread, they are elegantly rolled into a tamagoyaki omelet. Altogether, it’s extremely low in sugar, and high in goodies like manganese, magnesium, selenium, potassium, and vitamin A. The accompanying green tea adds antioxidants.

4

Vietnam

A steaming bowl of breakfast Pho usually comes stuffed with a huge variety of vegetables and herbs—cilantro, bean sprouts, mint, spring onion, lime, roasted peanuts, chili, among others. The bone broth also packs perks for your gut, where the gelatin can help seal holes in the intestines. Be warned that not all versions are created equal, and some contain unhealthy amounts of sodium—so it may be best leave most of it in the bowl. Curious about bone broth? Try a K-cup to get bone broth from your Keurig!

5

Egypt

The traditional Egyptian breakfast and national dish, Fūl Medames, is thought to date to the time of the pharaohs. The main ingredient, fava beans, are usually stewed overnight and then spiced with cumin, chopped parsley, garlic, onion, lemon juice, and chili pepper. Chopped hard boiled eggs are sometimes added, too. The body benefits just as much as the taste buds, with very low saturated fat, no cholesterol, and lots of fiber, iron, manganese, magnesium, and phosphorus.

6

Costa Rica

Black beans—and the heavy amounts of iron, zinc, potassium, thiamin, and folate inside—play a central role in breakfast here. Mixed with rice, spiced with cumin, pepper, and garlic, Gallo Pinto often comes with eggs on the side and a host of vitamin-rich tropical fruits like mango, pineapple, papaya, and plantains. The breakfast might have a lot to do with Costa Rica’s “Blue Zone” designation, given to countries with long-living populations. Speaking of what to eat as you age, don’t miss these 25 Foods People Over 45 Should Eat!

7

Iceland

Icelandic cuisine may not inspire much salivation, but its breakfast is one of the healthiest—and perfect for fending off dark, icy mornings. Hafragrautur, an oatmeal porridge, is is cooked in water or milk before being sprinkled with brown sugar, raisins, and melon seeds; this makes it low in cholesterol and sodium and high in dietary fiber, manganese, and selenium. Add in a shot of omega 3-rich cod liver oil and a few spoonfuls of protein-packed skyr, the semi-tart Icelandic version of Greek yogurt, and you’re ready to get shoveling. Love oats? Then don’t miss these 50 Best Overnight Oats Recipes!

8

Russia

Kasha may be all the rage in American health food stores today, but it’s been on tables in Russia for far longer, primarily at breakfast, as a warm porridge made from oats, millet, buckwheat, or semolina. Cooked in milk to give it extra creaminess, it’s topped with butter, spices, dried fruits, or jam. Very low in saturated fat, cholesterol, and sodium, the porridge is an excellent source of dietary fiber and magnesium, and manganese. The buckwheat version is particularly good at lowering high blood pressure, thanks to the rich supply of flavonoids.

9

Malaysia

Breakfast is perhaps the best excuse to dive into supremely delicious Nasi Lemak. Soaked and cooked in coconut milk, rice is garnished with anchovies, cucumbers, roasted peanuts, hard boiled egg, and spicy sambal sauce. It’s traditionally wrapped in a banana leaf, but that’s just a renewable place setting. Yes, there’s a bit more fat than is good for you (eat less rice to reduce), but it’s balanced with lots of manganese, protein, and carbs. The chili in the sambal also boosts the metabolism (depending which nutritionist you talk to).

10

India

The subcontinent’s widespread embrace of vegetarianism means a breakfast healthier than most. In the south, Upma, a thick concoction made from dry roasted semolina is popular. The succulent savory flavor infused by the cumin, green chilies, cilantro, and turmeric also contains a range of nutrients. Turmeric in particularly has powerful anti-inflammatory properties. You’ll also benefit from a high dose of selenium, folate, and thiamin, plus the protein and vitamin E and B in the whole grains.

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Stuck in a breakfast rut? Find over 60 healthy breakfast ideas below! With sweet, savory, easy & make-ahead options, we have something for everyone.

And just like that, it’s back-to-school time! I’m lining up the fall recipe calendar, getting ready to test, shoot, and share a slew of new ideas. For us, this season will be busy, and I know that it will be for many of you too. Today, I’m sharing my favorite healthy breakfast ideas to get these jam-packed days off to a great start. You’ll find ones that are perfect for making ahead and taking on the go, ones that are quick & easy to whip up in the morning, and even a few for days when you have a bit more time to linger over breakfast.

Below, I share over 60 healthy breakfast recipes, divided into 11 (yes, 11!) categories: oats, eggs, smoothies, bowls, quick breads, pancakes & waffles, breakfast tacos, breakfast cookies, toast, muffins & scones, and bars & balls. Whether you’re someone who craves something savory or sweet first thing in the morning, or whether you like to enjoy breakfast at home or grab it & go, you’re sure to find some healthy breakfast ideas you love.

Healthy Breakfast Oats

Oats are loaded with fiber, so they’re a great healthy breakfast! If you’re like me, though, you might run the risk of getting stuck in an oat rut. In college, I ate plain instant oatmeal every day. After four years, I couldn’t stand the stuff. To avoid oat burnout, make sure to vary your toppings! Any nut butter, fruit, dried fruit, yogurt, nut, seed, or jam is fair game. Change up how you prepare your oats too. Make baked oatmeal or homemade granola, or prep a big batch of overnight oats for quick breakfasts throughout the week. While you’re at it, make a batch of homemade oat milk.

  • Overnight Oats – 4 Ways
  • Blueberry Baked Oatmeal
  • Savory Porridge: Butternut Squash & Ginger + Miso Avocado
  • Strawberry Rhubarb Overnight Oat Parfaits
  • Apple Cinnamon Crunch Overnight Oats
  • Overnight Oats with Blueberry Chia Jam
  • My Go-To Healthy Granola Recipe

Egg Breakfast Recipes

If you’re someone who wants to prioritize protein in your breakfast, egg recipes are a great choice. Breakfast scrambles, omelets, and plain fried eggs can get repetitive, so try one of the recipes below to change things up. Make individual frittatas in muffins tins for a portable breakfast option. On days when you have more time, sit down to a big breakfast casserole or shakshuka with your partner or family.

  • How to Make a Frittata + 4 Variations
  • Healthy Breakfast Burritos
  • Healthy Breakfast Casserole
  • Veggie Frittata Muffins
  • Breakfast Panzanella
  • Shakshuka with Spinach & Harissa
  • Butternut Squash Breakfast Hash

Healthy Breakfast Smoothies

Smoothies are some of the best breakfast recipes, as they pack a big serving of fruits and veggies into your first meal of the day. Through years of making smoothies, I’ve found that a handful of spinach is almost undetectable, so toss some in to boost the nutrients in a fruit smoothie! Alternatively, blend in a superfood like hemp seeds, nut butter, matcha, or maca powder for an extra healthy kick.

Make your smoothie the night before and store it in the fridge for a grab & go breakfast, or prep individual smoothie packs. Portion out the fruit, veggie, and superfood ingredients for a single smoothie into a container, prepping for as many days as you like at once. Store containers in the freezer, and in the morning, blend a frozen pack with almond milk or juice. Enjoy!

  • Strawberry Banana Smoothie
  • Creamy Avocado Smoothie
  • Coffee Smoothie
  • Healthy Green Smoothie
  • Healthy Breakfast Smoothies
  • Mango Smoothie
  • Blueberry Smoothie
  • Superfood Sunshine Smoothie
  • Matcha Vanilla Smoothie

Healthy Breakfast Bowls

If you’re looking for some new, out-of-the-box breakfast ideas, a breakfast bowl might be the thing for you. In this category, almost anything goes. When I’m making a savory bowl, I top rice, farro, or cauliflower rice with a soft-boiled egg, vegetables (leftover roasted Brussels sprouts, butternut squash, cauliflower, etc) and a flavorful sauce like pesto or tzatziki. My sweet bowls vary widely. Sometimes I’m in the mood for chia pudding or a smoothie bowl. On other days, I’ll top quinoa with almond milk, cinnamon, and fresh fruit and call it a meal.

  • Avocado & Egg Brown Rice Bowls
  • Farmers Market Breakfast Bowls
  • Easy Chia Pudding
  • Berry Superfood Smoothie Bowl
  • Cinnamon Quinoa Breakfast Bowl
  • Rainbow Chard, Wheatberries, & Soft Boiled Eggs

Quick Bread Breakfast Recipes

Moist, comforting, and lightly sweet, quick bread is a delectable breakfast option. In the summer, I almost always have individual slices of zucchini bread in my freezer. In the fall and winter, pumpkin and banana bread take its place. Enjoy a thick slice of your favorite quick bread on its own, or top it with a dollop of Greek yogurt and seasonal fruit for extra staying power.

  • Healthy Banana Bread
  • Blueberry Muffins
  • Best Zucchini Bread
  • Pumpkin Bread
  • Pumpkin Cranberry Nut & Seed Loaf
  • Vegan Pumpkin Bread
  • Chocolate Zucchini Bread
  • Yogurt Pound Cake

Pancake & Waffle Breakfast Ideas

Pancakes and waffles may not be something you can whip up every morning of the week, but unlike their cousin French toast, these breakfast recipes keep well if you make them ahead and freeze them. So double your weekend batch of pancakes or waffles, and freeze the leftovers for busy mornings! When you’re ready to eat, pop them in the toaster or microwave to thaw.

  • Vegan Banana Pancakes
  • Fluffy Pumpkin Pancakes (Vegan)
  • Gluten Free Pumpkin Pancakes
  • Vegan Pumpkin Waffles
  • Vegan Carrot Waffles
  • Best Homemade Waffles (Vegan)

Healthy Breakfast Tacos

After years of living in Austin, breakfast tacos are my favorite healthy breakfast. Most often, I scramble eggs with spinach and top them with avocado or guacamole, tomatillo salsa or cilantro sauce, and pico de gallo, if I have it on hand. Otherwise, I add roasted veggies like sweet potatoes, shiitakes, or cherry tomatoes to my egg filling. I like to prep these ahead of time, so all I have to do in the morning is scramble up a couple of eggs and load everything into tortillas.

  • Healthy Green Breakfast Tacos
  • Avocado Tomatillo Breakfast Tacos
  • Shiitake “Bacon” & Egg Breakfast Tacos
  • Roasted Sweet Potato & Poblano Breakfast Tacos

Healthy Breakfast Cookies

Breakfast cookies are the perfect on-the-go morning treat. Ingredients like flax, oats, nuts, seeds, and even quinoa fill them with protein, healthy fats, and fiber. In addition to the fruit and veggie variations listed below, I love the Banana Bread Breakfast Cookies on page 35 of Love and Lemons Every Day. These breakfast recipes are great ones to make ahead of time and freeze for busy mornings. To thaw, pop them in the microwave for 8-10 seconds, and head out the door!

  • Oatmeal Blueberry Breakfast Cookies
  • Carrot Quinoa Breakfast Cookies
  • Pistachio Cranberry Cookies

Toast Breakfast Ideas

If you’re looking for tried & true easy breakfast ideas, toast is the thing for you! Pop a slice of whole grain bread in the toaster, and load it up with your favorite seasonal toppings. I like to start with a creamy spread and then add a layer of roasted or raw veggies, fruit, and/or fresh herbs. I’m a diehard fan of avocado toast, but hummus, ricotta, and nut butter are good starting points for making delicious toast too.

  • Avocado Toast, with Banh Mi toppings, chickpea harissa topping & more!
  • Brussels Sprout Salad Avocado Toast
  • Sweet Potato Avocado Toast
  • Avocado Almondaise Toasts
  • Heirloom Tomato Toasts

Healthy Breakfast Muffins and Scones

When I was growing up, chocolate chip muffins were a breakfast staple in our house. Muffins are still one of my favorite ways to start the day, but now, I make my morning muffins a bit healthier, using whole grain flour, fruit mix-ins, and natural sweeteners like maple syrup whenever possible. Like other healthy breakfast baked goods, muffins and scones freeze well. I like to keep a frozen stash on hand at all times!

  • Lemon Muffins with Chia Seeds
  • Blueberry Muffins
  • Chocolate Chip Banana Muffins
  • Coconut Mango Muffins
  • Healthy Apple Cinnamon Muffins or Apple Muffins
  • Pumpkin Spiced Corn Muffins
  • Gluten Free Blueberry Banana Muffins
  • Blueberry Scones
  • Vegan Raspberry Scones

Bars & Balls Breakfast Ideas

If you’re someone who loves to start your day with a granola bar, try swapping out the packaged kind for ones you make at home. All of these recipes are simple, made with good-for-you ingredients that combine to make delicious, nutritious morning treats. Like baked goods, these bars & balls keep well in the freezer, so prep a batch to have on hand for easy healthy breakfasts and snacks!

  • Carrot Cake Bliss Balls
  • Pistachio Oat Squares
  • No-Bake Almond Butter Oatmeal Bites
  • Peanut Butter Goji Granola Bars

Looking for more healthy breakfast ideas?

Check out this list of my favorite brunch recipes. Then, try my favorite strategies for prepping dinner and packing lunch, and check out this post for some great healthy lunch recipes and this one for my favorite vegan recipes!

Healthy Breakfast Ideas: Veggie Breakfast Tacos

rate this recipe: 5 from 2 votes Prep Time: 15 mins Cook Time: 10 mins Total Time: 25 mins Serves 4 Healthy Breakfast Ideas: Veggie Breakfast Tacos

Salsa

  • 1 large yellow tomato, diced
  • 3 tablespoons diced red onion
  • 3 tablespoons chopped cilantro
  • ½ to 1 serrano pepper, thinly sliced
  • 1 garlic clove, minced
  • juice from ½ lime
  • ¼ teaspoon sea salt

For the tacos:

  • 1 green pepper, cored, stem removed, and diced
  • 3 scallions, chopped
  • 6 eggs, beaten
  • 2 cups arugula or spinach, chopped
  • extra-virgin olive oil, for drizzling
  • sea salt and freshly ground black pepper
  • 8 tortillas, corn, flour, wheat – whatever you like
  • ¼ cup chopped cilantro, more for garnish
  • 1 avocado, sliced
  • lime wedges
  • Make the Salsa: In a small bowl, combine the tomato, onion, cilantro, serrano, garlic, lime juice and salt. Chill until ready to use.
  • In a small nonstick skillet, heat a drizzle of olive oil over medium heat. Add the green pepper, scallions and a pinch of salt and pepper and sauté until lightly browned, about 5 minutes. Scoop a large spoonful of the salsa into the pepper mixture and stir. Remove from the heat and set aside.
  • Brush a large nonstick stick skillet lightly with olive oil and bring to medium heat. Add the eggs, let them cook for a few seconds and then stir. Add the green pepper mixture to the eggs. Continue to stir and scramble the eggs until just set. Remove from the pan from the heat while the eggs are slightly runny and stir in the arugula and half of the extra cilantro.
  • Assemble the tacos with the egg mixture, a scoop of salsa, the remaining cilantro and a few slices of avocado. Finish with a squeeze of lime and a pinch of salt and pepper, if desired. Garnish with cilantro and serve with lime wedges.

Healthy eating for breakfast

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