It can be all too easy to get stuck eating the same thing every morning, particularly when you’re trying to be healthy. Getting out of your breakfast rut can be achieved with this collection of inspiring-and delicious-healthy breakfast ideas! A balanced breakfast typically includes protein, fiber, and a range of nutrients.
Why a Healthy Breakfast Matters
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Key Components of a Nutritious Breakfast
A balanced breakfast should incorporate a combination of nutrients to provide sustained energy and satiety. These include:
- Protein: Essential for muscle repair and growth, protein also helps keep you full and satisfied.
- Fiber: Aids in digestion, regulates blood sugar levels, and promotes feelings of fullness.
- Healthy Fats: Important for hormone production, brain function, and nutrient absorption.
- Micronutrients: Vitamins and minerals that support various bodily functions and overall health.
Power Up with Protein
Healthy breakfast ideas often start with eggs for good reason. They’re protein-packed, nutrient-rich, and cook in minutes. In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness. The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Egg-cellent Options
- Scrambled Eggs with a Twist: You’ll be amazed at how creamy and soft these scrambled eggs turn out. It’s all thanks to a secret ingredient-Greek yogurt! All you need is four ingredients and 10 minutes. Or, try this high protein breakfast: Simply spoon hummus into a bowl, top it with a jammy egg, and then saute any veggies you have in your fridge.
- Menemen (Turkish Scrambled Eggs): This nutritious breakfast is one of Turkey’s most famous dishes, and it’s made in just one pan and 20 minutes! Soft scrambled eggs are mixed with tomatoes, peppers, onions, and fragrant oregano.
- Mediterranean Spiced Fried Eggs: In this 5-minute recipe the Mediterranean spice blend za’atar gives the eggs an addictive aromatic quality that bring them to the next level. You may never fry eggs the same way again!
- Baked Eggs: If you’re looking for something extra hands off and easy, try baking your eggs in the oven. Feel free to get creative with the garnishes, too!
- Microwave Mug Eggs: Did you know you can cook eggs in your microwave in less than 2 minutes? I like to up the nutrition and mix with quick cooking veggies. That’s right, they all go into the microwave at the same time! Mornings have never been easier.
- Chicken Stuffed Pepper Omelet: If you love chicken stuffed peppers for dinner, you’ll adore this fun breakfast twist! Keep roasted sweet potatoes at the ready in your fridge and this healthy, hearty breakfast is on your table in minutes!
- Herb Omelet: You only need 10 minutes or so to make this fluffy folded omelet, loaded with color and flavor. Plus, the toppings are versatile and can be customized to your liking. Stick with fresh veggies and herbs for a cheese-free option.
- Crust-Free Egg Bites: These crust-free egg bites are gluten-free, protein-rich, and perfect for meal prep! Make a big batch and freeze for up to 2 months.
- Lox Frittata: This egg white frittata has all the lox bagel vibes without the carbs! Always a crowd-pleaser, this baked frittata is full of fresh, herbaceous flavor and nutrient-rich spinach. Toss together an easy Mediterranean Salad while it bakes.
- Make-Ahead Egg Bake: Full of Mediterranean flavors, this versatile egg bake is the ultimate make-ahead breakfast. Load it up with fresh veggies, herbs, and feta cheese, but you can use whatever you have in your fridge.
- Persian Herb Omelet (Kuku Sabzi): Gluten-free, dairy-free, and heavy on the fresh herbs, this ultra-flavorful baked omelet is typically served during the Persian New Year. However, this breakfast is whipped up in just 40 minutes, so it doesn’t need to be reserved for only holidays.
- Zucchini Omelet: You only need 30 minutes to make this flavorful and healthy vegetarian breakfast. This fluffy baked omelet is loaded with zucchini and fresh mint, giving it a refreshing, summer-like quality. A healthy, vegetable-packed breakfast (or lunch or light dinner) with zucchini, tomatoes, shallots, and a mix of mozzarella and Parmesan.
Other Benefits of Eggs
- lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
- choline, a vital nutrient for brain and liver health
- B vitamins, including folate
- vitamin A
- iron, calcium, and other essential minerals
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Read also: Healthy food access with Highmark Wholecare explained.
Yogurt Power
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
Yogurt Parfait Combinations
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
Other Nutrients in Greek Yogurt
- calcium
- vitamin B12
- zinc
- potassium
- phosphorus
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Rise and Shine with Oats
Oats are rich in soluble fiber, loaded with beneficial compounds, and digest slowly, which will help keep you satisfied until lunchtime. Plus they’re so easy to customize. Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Oat-Standing Options
- Savory Oatmeal: Fiber-rich oats and protein-rich yogurt can be a great way to satisfy a breakfast sweet tooth, but they’re an underused player on the savory team too! This protein-packed breakfast bowl will give you all the inspiration you need to give your morning oats a savory twist.
- Homemade Granola: I eat high fiber, complex carbs, low sugar/salt granola out of rolled oats, pumpkin seeds, walnuts, flax meal, cinnamon and turmeric, a bit of honey and olive oil, and other stuff. I mix it in large batches and toast in the oven at 350 degrees F for 20 min, stir, then another 20 min. It keeps for months.
Other Benefits of Oats
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Read also: Healthy Eating on the Run
- iron
- B vitamins
- manganese
- magnesium
- zinc
- selenium
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs. You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli. Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
Chia Seeds
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
High Protein Chia Pudding Recipe
- Ingredients
- 1 ounce (28 grams) of dry chia seeds
- 1 scoop (25 grams) of whey protein powder
- 1 cup (240 mL) of preferred milk
- 1/2 cup (74 grams) of berries
- stevia or another natural sweetener to taste, if desired
- Directions
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least 1 hour.
Other Benefits of Chia Seeds
The nutrients in chia seeds may have other benefits, including helping:
- managing glucose levels
- lowering cholesterol
- preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Toast It Up
I like to load my breakfast toast with lots of color, flavor and nutrition to set myself up for the day. You can go the extra mile and make your own bread-we have loads of healthy bread recipes to choose from. Or simply look for a high quality store bought option made from feel-good ingredients (gluten free bread works well for all of these recipes too).
Read also: Mobile Dining Revolution
Toast Toppers
- Hummus and Eggs: If you’ve been here a while it will come as no surprise that I even love hummus for breakfast! Rich and garlicky, it makes a beautiful base for fluffy scrambled eggs and a fresh salad. With so much flavor, color and texture, this is certainly a healthy breakfast (lunch or dinner) you’ll look forward to. And feel free to add whichever style of egg you like best, from fried to scrambled.
- Omelet Toast: “Omelet toast” may seem like a long process, but you simply whisk together eggs, vegetables, and feta cheese, spoon the mixture onto sliced bread, and bake for about 15 minutes. Breakfast is served!
- Ricotta Toast: Ricotta toast is a great canvas for all sorts of healthy breakfast ideas. And did you know it takes just milk and lemon juice to make fresh ricotta from scratch? This recipe gives you six restaurant-worthy toppings, but you can get creative from there.
- Smashed Pea Toast: If you love avocado toast, you’ll adore this fresh smashed pea version!
- Lox and Feta Toast: This open faced sandwich (aka, toast) is my Mediterranean twist on classic lox and bagels, with crunchy fresh veggies and tangy feta cheese. Delicious!
- Pair whole wheat toast with many foods, including:
- mashed egg and tomato
- avocado and chili flakes
- unsweetened, whole peanut butter and banana
- cottage cheese and strawberries
- sliced figs and honey
- tuna
- sliced turkey or chicken
- baked beans
For extra fiber and protein, try sprouted grain bread, two slices of which provide around 8 grams of fiber and 10 grams of protein.
Nutty for Breakfast
Their protein, fat, and fiber content also means they can promote fullness. A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions. As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil. Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Benefits of Nuts
- magnesium
- potassium
- heart-healthy monounsaturated fat
- antioxidants
Green Tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee. It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety. Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
Smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day. Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast. If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Smoothie Recipes
- ABC Juice (Apple, Beet, Carrot): With apples, carrots, and ginger, this ABC juice (apple, beet, carrot) is packed with antioxidants. It’s a nourishing, energizing drink I especially love in the colder months.
- Berry Smoothie: This refreshing smoothie packs over three servings of fruits and veggies into each serving.
- Fruit and Yogurt Smoothie: Fresh fruit and plain yogurt are all you need for this sweet and healthy smoothie recipe. Use fresh or frozen fruit, and opt for Greek yogurt for a boost of protein.
- Tahini Shake: You only need three ingredients and four minutes to make your new favorite morning beverage! Salty, frothy, and refreshing, this recipe is particularly delicious on warm days.
- Green Juice: Who said eating your veggies had to be boring? With kale, ginger, apple, celery, cucumber, and parsley, this juice tastes like a special treat but is packed with nutrition.
- Banana Date Shake: This healthy breakfast shake is made with bananas, Medjool dates, almond milk, warming cinnamon, and nutty tahini (which you can read all about in our guide, and find my favorite at our shop).
Fruit
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute. All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit. Consuming fruits and vegetables may reduce the risk of health conditions such as:
- cardiovascular disease
- dementia
- diabetes
- obesity
Potassium-Rich Fruits
- bananas
- oranges
- cantaloupe
- papaya
- mango
Vitamin C-Rich Fruits
- oranges
- guava
- kiwi
- strawberries
- papaya
- acerola cherries
- lychee
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible. For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Mediterranean Diet Inspired Breakfasts
The vast majority of healthy breakfast ideas on this list are Mediterranean diet friendly, but here are some very Mediterranean recipes that have made the whole world fall in love with these flavors!
- Shakshuka with Cannellini Beans: In this twist on traditional shakshuka, canned cannellini beans add a nice creaminess, along with low-fat, heart-healthy nutrition and protein. Feel free to mix it up to suit your needs: leave off the eggs for a vegan version, and add whatever fresh veggies are lingering in your fridge.
- Shakshuka: All you need is a handful of ingredients and one skillet to make this easy poached egg recipe, but it’s best reserved for a lazy Sunday morning when you have plenty of time to let the sauce simmer and thicken.
- Mediterranean Breakfast Board: A Mediterranean breakfast board is one of the healthiest ways to kickstart your day, and a great way to feed a crowd. With fresh veggies, falafel, hummus, olives, pita, and a touch of cheese, it’s almost too beautiful to eat!
- Lablabi (Tunisian Chickpea Stew): Lablabi is a traditional Tunisian chickpea stew that’s typically eaten as a hearty breakfast. And if you’ve never tried stew for breakfast, you’ve been missing out!
- Çılbır (Turkish Eggs with Yogurt): Çılbır is a savory Turkish breakfast of perfectly poached eggs over garlicky yogurt, finished with warm spiced butter or olive oil. Doesn’t get much better!
Other Healthy Breakfast Ideas
- Cheesecake Cottage Cheese: This grab-and-go delight may taste like cheesecake, but it’s secretly made of just protein-rich cottage cheese and Greek yogurt. It’s a great way to satisfy a morning sweet tooth! And you can make it ahead and have breakfasts covered for the week.
- Za’atar Hash with Chickpeas: My twist on classic hash gives a boost of flavor with aromatic za’atar, heart-healthy chickpeas and fresh veggies.
- Breakfast Pizza: There’s no excuse for skipping breakfast when this 10-minute breakfast pizza is an option! Made with store-bought pita and hard-boiled eggs, this high-protein vegetarian breakfast will quickly become your go-to for a quick morning meal.
- Carrot and Harissa Frittata: This savory vegetarian breakfast is made with carrots, onions, fresh parsley, and warming North African spices, and harissa (which you can make yourself or order at our shop). Though frittatas are usually crust-free, the carrots and onions make a “crust” of sorts that becomes beautifully caramelized and golden-delicious!
- Honey-Yogurt Bread: This simple bread feels like a special treat, but it’s filled with wholesome ingredients like Greek yogurt and antioxidant-rich honey. Enjoy with more honey drizzled on top, and perhaps a strong coffee alongside!
- Honey-Sweetened Apple Muffins: These 100 percent whole grain muffins are sweetened naturally with honey and applesauce, and use whole milk for a fluffy texture.
- Banana-Nut Bread: This healthy banana walnut bread swaps butter and sugar for olive oil and honey, with warming spices and Medjool dates adding a Mediterranean twist.
- Frozen Egg Muffins: These egg muffins can be cooked straight from frozen, making them ideal for meal prep.
- Asparagus Quiche: Made with a wholesome whole wheat crust and milk instead of cream, this quiche is a light and flavorful celebration of spring.
- Roasted Vegetable Frittata: If you’d like to get pack your veggies in early, this is your recipe! Roasting the veggies first brings out their natural sweetness and adds a touch of caramelization, then they’re mixed with eggs, feta, and fresh herbs for a flavorful, oven-baked frittata that could not be easier.
Foods to Limit at Breakfast
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options? You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied. Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease. Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.