Start your day right with one of these healthy breakfast ideas. A healthy breakfast provides the necessary fuel to kick-start your metabolism and energize your body, while also setting the tone for making informed, healthy food choices throughout the day.
Skipping breakfast or choosing unhealthy choices can lead to overeating later on, poor concentration, and a lack of focus.
Favorite Healthy Breakfast Ideas
If you're having trouble making good choices at breakfast, keep this list handy: it includes easy, delicious ideas and recipes that don't take much time to prepare.
Additionally, try meal prepping on the weekend and see if that helps you. Wash and chop fruits, make overnight oats, boil eggs, etc. Little things will make a significant impact on your morning routine and healthy breakfast.
#1. Omelet
Eggs are a great source of versatile protein and a classic breakfast dish. Omelets are a lean way to get that protein while also incorporating vegetables like spinach, mushrooms, and tomatoes as a source of carbs and maybe some healthy fat through a bit of cheese or avocado.
Don't shy away from the cooking element involved in making an omelet. Eggs cook quickly. And if cooking them in a particular shape is too complicated, just turn them into a scramble! Mixing proteins and carbohydrates into the same meal is the best way to sustain energy and satiation throughout the morning. Plus, eggs have a whole bunch of health benefits beyond their protein content, including being a good source of vitamin D. Here's a list of my favorite omelets:
#2. Oatmeal
Nothing beats a warm bowl of oatmeal on a chilly morning to get you going. Whole grain oats are high in fiber, which not only helps you to feel full but also keeps the digestion system in good working order.
You may have heard that oatmeal can help lower your cholesterol. This is due to the soluble fiber it contains, which forms essential bonds with cholesterol in the body and sweeps it out as it exits. To bump up the satiety level of eating oatmeal, add a dollop of coconut butter or almond butter. Both of these are sources of healthy fats and are full of antioxidants.
You can make overnight oats, microwaved baked oatmeal, or cook it on the stove. Top it off with a sprinkle of cinnamon, which is rich in antioxidants and has been shown to support weight loss efforts.
You don't have to eat your oatmeal sweetened: try savory oatmeal cooked with chicken or vegetable broth instead of water and milk. Pair it with some fried eggs, breakfast sausage, soy sauce, and even veggies.
Alternatively, make oatmeal patties by mixing chopped onion, egg, salt, and oatmeal, then frying them in avocado oil. It's delicious!
#3. Greek yogurt with fruit
Another great source of protein is low-fat Greek yogurt, which differs in consistency and sugar level from the yogurt you might be used to. It is thick, creamy, and tangy, making it a perfect base for mixing with fruit and topping it with something like chia seeds. Try adding blueberries to the mix, which are one of the most potent carriers of antioxidants and taste delicious while still being low in calories.
The natural sugars in fruit make them a good source of energy-boosting carbohydrates without adding any refined or processed elements. They have been shown to improve various aspects, including memory, blood pressure, and metabolism.
Adding some chia seeds as a topping is a sneaky way to get a ton of heart-healthy omega-3 fatty acids, typically found in sources like fatty fish and nuts. Omega fatty acids are also crucial for healthy skin: they help it retain the moisture it needs to remain hydrated and look plump. You can also add some crunchy granola and a drizzle of maple syrup for a delicious treat that almost feels like dessert 😉
#4. Almond butter with whole grain bread or banana
Think of almond butter as a way to make a more mature version of your classic PB&J. It is slightly lower in saturated fat than peanut butter, and it has an appealing taste and consistency. Spread it on one slice of whole grain bread to make an open-faced sandwich, or swipe some onto a banana.
Whole-grain bread is a good breakfast choice. It's full of energizing carbs to get you going. Refined or processed bread will spike your insulin levels too fast, lead to cravings, and can cause your energy to crash.
Besides being convenient, delicious, and filling, bananas also conceal many health benefits within their peels. Bananas are a good source of tryptophan, which has been proven to improve mood and reduce feelings of depression. It also regulates blood sugar. That means you won't get an insulin spike from its sugar but rather a more stabilizing feeling of fullness after eating it. Bananas have high levels of vitamin B-6, which is better to get through foods than supplements.
Vitamin B6 also helps everything, from strengthening the nervous system to creating white blood cells to aiding in weight loss. Bananas also help regulate the digestive system (regardless of its current direction) and aid in removing toxins from the body. I hope these healthy breakfast ideas have inspired you to start your day better!
Want more breakfast ideas? Try one of these delicious smoothies for those days when you need to be out the door fast. Or, a high-protein breakfast if you know you'll need a lot of energy.
Other easy breakfast ideas
- Avocado toast with a boiled egg and cherry tomatoes
- Smoothie bowl with spinach, banana, berries, and almond or coconut milk
- Scrambled eggs with sliced avocado and whole wheat toast
- Cottage cheese with chopped peaches and a drizzle of honey
- Quinoa bowl with roasted sweet potato, spinach, and a fried egg
- Peanut butter and banana smoothie with chia seeds
- Poached eggs with sautéed spinach and whole wheat toast
- Overnight oats with almond milk, chia seeds, and mixed berries
- Greek yogurt with sliced apples, cinnamon, and almonds
- Green smoothie with spinach, kale, banana, and almond milk
- Scrambled tofu with diced bell peppers and onions
- Protein pancakes with sliced strawberries and Greek yogurt
- Veggie omelet with spinach, mushrooms, and tomatoes
- Breakfast burrito with scrambled eggs, black beans, and avocado
- Whole wheat toast with mashed avocado and smoked salmon
- Fruit and yogurt parfait with granola and honey
- Smoked salmon and cream cheese on a whole wheat bagel
- Acai bowl with granola, sliced banana, and honey
- Shakshuka with tomato sauce, eggs, and diced bell peppers
- Apple slices with almond butter and raisins
- Blueberry and almond milk smoothie with oats and flaxseed
- Veggie frittata with zucchini, mushrooms, and onions
- Banana and peanut butter sandwich on whole wheat bread.
Ready-to-eat breakfast foods to keep on hand
Now, we all know there will be days when you just don't have time to prepare even the quickest breakfast. So, it's wise to keep a few healthy breakfast bars on hand. Here are some of my favorites.
What Makes a Breakfast Healthy?
Karen Kelly, a health coach at Seasonal Cravings, says, "A healthy breakfast is one that has a fair amount of protein to keep you satisfied and some healthy high-fiber nutritious fruit. Choose a base like high-fiber oatmeal or high-protein Greek yogurt, and you have a recipe for success. Choose your fruit wisely and pick those that pack a punch, like raspberries and blueberries, loaded with fiber and antioxidants. This combination of high protein base with nutritious fruit will keep you fueled for the day."
Studies have shown that people who eat a healthy breakfast tend to have lower body weight, better overall health, and improved cognitive function compared to those who skip breakfast. That means that making a habit of eating a balanced breakfast each day can be a crucial component of a healthy lifestyle. Your best breakfast will be convenient but full of lean protein and healthy carbs to keep your energy levels high. Here are some well-rounded quick breakfast options and why they're so good for you!
Delicious raw breakfast ideas
If you don't have time to make a healthy breakfast, you might want to try some of these raw breakfast ideas:
- smoothies made with fresh fruit (frozen fruits work, too); try some green smoothies, as an alternative
- freshly squeezed fruit or vegetable juices
- fruit salad
- tropical fruits, such as pineapple, kiwi, mango, papaya, etc.
- fresh berries
- raw desserts (which are healthy at any time of day!)
More healthy breakfast options
- English muffins
- french toast with maple syrup
- cooked whole grains
- acai bowls
- oatmeal cups
- homemade granola
- breakfast tacos
Are You In a Breakfast Rut?
Here are some delicious healthy breakfast recipes to jump-start your morning routine and love for eating a good breakfast.
Egg recipes
Eggs are a perfect breakfast option: filling, delicious, and easy to cook. Here are some nutritious breakfast ideas to make with eggs on busy mornings.
- fried egg sandwich
- spinach and red pepper frittata
- smoked salmon omelet
- fried egg
- South Beach Florentine egg cups
Oatmeal recipes
Starting your day with a healthy breakfast is an excellent way to set yourself up for success. By choosing nutritious foods high in protein, fiber, and other essential nutrients, you can help fuel your body and mind for the day ahead. Whether you prefer simple options like yogurt and fruit or more elaborate dishes like smoothie bowls and veggie omelets, there are plenty of delicious and healthy breakfast ideas.
With some planning and preparation, you can ensure you're getting the most out of your morning meal and setting yourself up for a happy and healthy day. So why not give some of these breakfast ideas a try and see how they make you feel? Your body will thank you! Check out these easy and healthy snack ideas.
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