If you don’t already prioritize breakfast in your daily routine, you may want to start. Some of the research is mixed on the exact benefits of eating a daily breakfast, but studies have shown that eating a healthy breakfast can help you get more essential nutrients in your day than those who don’t eat a morning meal. However, how you break your fast is crucial, as starting your day with nothing but sugar or refined carbohydrates may lead to blood sugar spikes and sluggishness.
So what constitutes a healthy breakfast? Your best meal in the morning is going to be balanced with protein and fiber, which are two vital nutrients that can help keep you full and satiated until lunchtime. It will also contain a source of vitamins and antioxidants, often in the form of a fruit or vegetable. And lastly, the amount of added sugar or refined carbohydrates will be on the lower end and may instead contain natural sweetness from things like fruit, nut butters, or honey.
If this is beginning to convince you to prioritize breakfast more often, or if you’re feeling inspired to try healthier meals in the morning than what you’re doing now, try some of these 30 healthy breakfast ideas. Then, for more healthy eating tips, check out 7 Breakfast Habits To Curb Cravings & Lose Weight.
Young suggests “Pairing your oatmeal with some berries and a banana and top it with a nut butter for some healthy fats.”
When you’re in the mood for a smoothie but want something more filling, Young suggests making it with fruit, greens, flax and chia seeds, nut butter, and protein powder.
“A healthy and filling smoothie is going to consist of fruit, green vegetables, omega 3’s, healthy fats, protein, and fiber,” says Young. “The fruit and vegetables will provide fiber for the smoothie, a healthy fat such as a nut butter can also influence feelings of fullness, and protein from the protein powder is essential for building and repairing muscles and bones as well as contributing to fullness.”
An easy breakfast that you can make ahead of time and heat up in the morning is a couple of frittata bites. You can make them from scratch and throw the leftovers in the fridge, or you can buy some pre-made ones from the store.
“Applegate Frittata Bites are Certified Humane frozen egg bites that are a 100% natural, high-protein breakfast bites featuring real, recognizable ingredients like chicken breakfast sausage and bacon,” says Lauren Manaker, MS, RDN.
For those mornings when it feels like there’s barely time to brush your teeth, it can be tempting to grab a muffin or donut as you rush out the door. However, without any fiber or protein, these pastries won’t keep you full. Instead, try a snack or granola bar like Dave’s Killer Bread Organic Snack Bars.
“For the ultimate grab-and-go breakfast pick, these bars are power-packed with fiber and quality organic whole grain ingredients,” says Manaker. “Like everything made by Dave’s Killer Bread, they’re Certified USDA Organic, Non-GMO Project Verified, and contain no artificial ingredients, artificial preservatives, colors or flavors, and are free of high fructose corn syrup and bleached flour.”
For a type of toast other than avocado, try scrambled eggs and salmon on a slice of whole-grain bread. “Salmon is rich in omega-3 fatty acids, which are excellent for heart health, and combined with protein-packed scrambled eggs, this healthy breakfast provides a steady source of energy, keeps you feeling full, and supports brain function,” says Mary Sabat MS, RDN, LD.
