Are you stuck in a breakfast rut? Do you find yourself reaching for the same old thing every morning, especially when trying to eat healthily? Breakfast is often called the most important meal of the day, and for good reason. Eating a well-balanced breakfast is a great way to maximize good nutrition every day. It sets the tone for the day, providing you with energy, focus, and essential nutrients to power through your morning. Discover a world of exciting and wholesome options to fuel your body and mind.
Why Choose Whole Foods for Breakfast?
Focusing on unprocessed foods that grow from the ground can make you feel better. Paying attention to ingredients that make you feel good can lead to smart decisions and a well-stocked fridge. Whole foods are packed with vitamins, minerals, and antioxidants. They are also a great source of energy and hydration.
Over 60 Healthy Breakfast Ideas to Transform Your Mornings
Here are over 60 healthy breakfast recipes, divided into categories to inspire your mornings: oats, eggs, smoothies, bowls, quick breads, pancakes & waffles, breakfast tacos, breakfast cookies, toast, muffins & scones, and bars & balls.
Oats: A Fiber-Rich Foundation
Oats are loaded with fiber, making them a great healthy breakfast option. To avoid oat burnout, vary your toppings! Any nut butter, fresh fruit, dried fruit, yogurt, nut, seed, or jam is fair game. Savory oatmeal is delicious too. You can also change up how you prepare your oats. Make baked oatmeal or homemade granola, or prep a big batch of overnight oats for quick breakfasts throughout the week.
- Overnight Oats: This is a simple make-ahead breakfast. Mix oats with dairy-free milk and ground flaxseed. Let it sit overnight, then add fresh, seasonal fruit in the morning.
- Savory Oatmeal: Give your morning oats a savory twist with this protein-packed breakfast bowl.
- Baked Oatmeal: Delicious baked oatmeal is like a baked version of overnight oats. It is designed to be a canvas for whatever mix-ins and toppings you would like to add, such as chocolate chips, dried fruit, or nuts.
Eggs: Protein Powerhouses
If you’re someone who wants to prioritize protein in your breakfast, egg recipes are a great choice. Make a quick omelet, scrambled eggs, or fried eggs in the morning, or try one of the recipes below to change things up. Make egg bites for a portable breakfast option, for example.
Read also: Healthy food access with Highmark Wholecare explained.
- Mediterranean Sheet Pan Eggs: Though this recipe brings a summer feeling, using the very forgiving cherry tomatoes means it’ll be delicious year-round. I love it scooped with crusty bread or pita.
- Microwave Eggs: 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.
- Egg Muffins: These egg muffins can be cooked straight from frozen, making them ideal for meal prep.
- 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.
- Za'atar Fried Eggs: 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!
Smoothies: Blend Your Way to a Healthy Start
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 into a fruit smoothie for extra nutrients! 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.
- ABC Juice: 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.
- 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.
Bowls: Endless Possibilities in One Dish
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 or farro 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. Sometimes I’m in the mood for chia pudding.
- 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!
Quick Breads: Moist, Comforting, and Convenient
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 bread and banana bread take its place.
- Healthy Banana Walnut 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.
Pancakes & Waffles: Weekend Treats for Busy Mornings
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.
- High-Protein Waffles: It takes me only a few minutes and a few ingredients to make a delicious batter for high-protein waffles. I often make a batch ahead of time and freeze for a quick and healthy breakfast option I can reheat quickly in a toaster.
Healthy Breakfast Tacos and Burritos: A Southwestern Fiesta
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, hot sauce, and pico de gallo. But all sorts of variations are fair game here! Add vegetables like roasted sweet potatoes or vegan shiitake bacon, or use a different salsa. Have fun making your breakfast tacos your own! I also love a breakfast burrito first thing in the morning.
Read also: Healthy Eating on the Run
- Veggie Breakfast Tacos: 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.
Breakfast Cookies: On-the-Go Goodness
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.
- Chai Breakfast Cookies: I created this recipe for breakfast cookies that have the same flavor profile as a chai latte. These hand-held large cookies make a delicious high-protein grab-and-go breakfast.
Sandwich & Toast Breakfast Ideas: Simple and Satisfying
If you’re looking for tried and 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. Or, swap the bread for an English muffin or bagel, and make a breakfast sandwich!
- Avocado Toast: You can never go wrong with avocado toast, in my opinion. An avocado has 5 grams of fiber, not to mention healthy fats, protein, and vitamins. Toast up some whole grain sourdough and put a drizzle of balsamic vinegar on it. Scoop some avocado onto the toast and mash it down. Add the toppings of your choice. For me, that’s garlic, cayenne pepper, red pepper flakes, smoked paprika, a little sea salt, and black pepper. Many times, I’ll add a few slices of fresh heirloom tomato or a little mound of home-grown broccoli sprouts.
Healthy Breakfast Muffins and Scones: Baked with Love
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 I don’t just limit myself to chocolate chip. I love all the recipes below! Like other healthy breakfast baked goods, muffins and scones freeze well.
- Blueberry Oatmeal Muffins: The addition of yogurt is what makes these Blueberry Oatmeal Muffins so tender and delicious.
Bars & Balls Breakfast Ideas: Energy in Every Bite
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.
Meal Prep Tips for a Stress-Free Week
To prepare a week’s worth of breakfasts for a family of four, it’s a good idea to prep three to four breakfast recipes. For example, a breakfast casserole, a baked oatmeal, and a batch of breakfast cookies would provide enough for 29 servings, which would feed four people for breakfast for every weekday morning, plus more.
Read also: Mobile Dining Revolution
The Importance of Protein at Breakfast
While many common breakfast foods tend to focus on carbohydrates (think hot and cold cereal, bars, baked goods, bagels and other breads), I always recommend starting the day with a mix of macronutrients, and especially some protein. There’s a lot of research that shows getting protein early in the day is beneficial for muscle growth (1), weight loss by increasing muscle mass (2), burning more calories (3), maintaining energy levels while regulating blood sugar (4), and decreasing snack cravings throughout the day (5).