Lean proteins, like those found in egg, chicken and fish, as well as beans, legumes, nuts, seeds and unsweetened yogurt are all good choices for a nutritionally balanced breakfast, dietitians say.
Try these savory-sweet recipes, such as a veggie and protein-packed egg casserole or sweet potato toast topped with ham, a poached egg and a drizzle of hollandaise sauce. Or mix up your mornings with smoothies and acai bowls.
1. Eggs
Eggs are a cheap, protein-rich breakfast that can keep you full until lunchtime. A breakfast of scrambled eggs and whole-grain toast or a veggie frittata is packed with vitamins, minerals and lean protein. Just be sure to choose the right egg recipes for you (such as this ultimate savory stir fry, or a spinach, feta and sriracha frittata). If you’re a fan of eggs but want to try something different, a baked breakfast casserole is another option. You can even make these breakfast-on-a-slice muffins in advance for a grab-and-go option.
Boost the protein in your morning meal with this smoothie recipe, which includes Greek yogurt and berries. It’s also a great way to get more veggies in the morning. Just make sure you’re using a non-dairy milk (such as almond or coconut) and watch the added sugars in your other breakfast ingredients, including cereals, bagels, yogurt parfaits, granola and coffee.
2. Oatmeal
Oatmeal has a bad rap, but it’s a hearty breakfast that’s packed with soluble fiber and vitamin-rich minerals, says nutritionist . Oats also offer antioxidants called avenanthramides, which may help prevent high blood pressure.
A bowl of oats can be topped with fruit, nuts or a swirl of nut butter for protein and healthy fat. Toss in some chia seeds, hemp or ground flax for added nutrients and omega-3 fatty acids. You can even try adding in some veggies like sliced greens or carrot sticks for more vegetables in your morning meal.
Whether you prefer quick grab-and-go options or big batch meal prep recipes, these healthy breakfast ideas will satisfy your cravings. From veggie scrambles to power-packed waffles and even oat-based muffins, these nutritious meals will give you the energy you need for your day.
3. Greek Yogurt
Whether you’re a fan of sweet or savory, there’s something to love about this cultured dairy powerhouse. It’s perfect in smoothies, complements fruit and whole-grain cereals in oatmeal bowls and can be used in place of sour cream to save you 78 calories per tablespoon (and 7 grams of saturated fat) when making tacos or dips.
Use a low-sugar plain or vanilla yogurt and mix in some protein powder, collagen peptides, or chia seeds to make a nutritious breakfast on the go. Try this organic variety from Wallaby, which our testers can’t stop eating (it also has a 4.5-star rating on Walmart!).
Layered with berries, peanut butter granola and homemade or store-bought granola, this easy breakfast looks more fancy than it is. Toss a handful of nuts or your favorite trail mix on top for more crunch and a protein boost. This is a great way to use up those last few spoonfuls of granola that are clinging for dear life at the bottom of the jar. Add a drizzle of honey for more sweetness.
4. Nuts & Seeds
Nuts and seeds provide plant protein as well as healthy fats, fibre and minerals such as iron, zinc, magnesium, copper and selenium. They are a favourite among people who follow plant-forward eating patterns such as Mediterranean and Paleo. They are high in monounsaturated and polyunsaturated fats (the ‘good’ fats), which can help reduce low density lipoprotein cholesterol, also known as bad cholesterol, in the blood, which is linked to heart disease.
Seeds, including chia, flax and sunflower seeds, are also rich in nutrients. They are low in saturated fats and, like nuts, contain omega-3 fatty acids.
The nutrient profiles of different nuts and seeds vary, so try adding a variety to your breakfast routine. Avoid roasted and salted nuts if possible, as the heating process damages some of their nutrients. Instead, choose dry roasted or raw varieties. Seek a store that stocks a wide selection of fresh, unadulterated, raw nuts and seeds, or buy them online from a trusted source. Alternatively, you can make your own toasted nuts or seeds at home by placing them in a toaster oven or on a baking sheet in the oven for five to 10 minutes.
5. Fruit
Fruit is a tasty way to start the day and helps meet your “five a day” requirement. Try a bright medley of berries or citrus fruits for an easy-to-make and visually appealing breakfast.
Add sliced fruits to oatmeal, Greek yogurt parfaits and chia pudding for quick and healthy options. You can also top whole grain toast with nut butter and sliced fruit for a filling breakfast.
For a fruit smoothie, choose plain over flavored varieties to limit added sugar. Christa Brown, M.S., RDN, recommends adding kefir, which provides calcium and probiotics. This smoothie recipe is a perfect on-the-go option.
Try a new way to enjoy the classic combo of fruit and yogurt with this breakfast casserole, which includes eggs, sausage and cheese. During the weekend, you can prepare the dish ahead of time in your slow cooker and serve it warm for a quick grab-and-go breakfast. You can even whip up these berry pancakes or this strawberry banana granola bread ahead of time. Make sure to pair these dishes with a cup of cold brew coffee.