You’ve heard it many times: breakfast is healthy! Studies show that people who bounce breakfast are more likely to suffer from metabolic problems, and people who eat breakfast are more likely to have elevated serum cholesterol levels. Unfortunately, drinking iced coffee and finishing an open bag of chips in the car on the way to work is not considered a healthy breakfast.
The good news is that preparing a nutritious and balanced breakfast doesn’t have to be a chore. Many easy ways to prepare breakfast include protein, fibre, and healthy fats. Just stock your fridge and pantry with the healthy breakfast foods below, and use our nutritionist-approved tips to prepare something delicious and filling. Remember: starting with a breakfast that lifts your mood will set you up for a great day.
Chia Pudding
Chia seeds are a little dynamo for your health. They’re loaded with fibre and protein (1.5 ounces of chia seeds can contain up to 7 grams of protein) and are packed with antioxidants, which help fight inflammation. Bonus: They’re gluten-free and vegan, making them a great choice for many dishes. To make delicious chia seeds, combine ¼ cup chia seeds with 1 cup milk (plant-based or dairy, your choice); stir, cover, and refrigerate overnight. The seeds will captivate the liquid and turn into a delicious pudding. Add maple syrup, nut butter, fruit, honey, or jam for an Insta-worthy breakfast.
Cottage Cheese
Who knew your grandma’s favourite snack would become one of the year’s food trends? Cottage cheese is going viral on TikTok as everyone discovers the difference this old snack makes: A half-cup of low-fat cottage cheese packs 14 grams of protein and healthy doses of calcium, vitamin B12, and other nutrients. It’s a lot like yoghurt: Mix it with fruit, lemon, or banana, or spread it on whole-grain bread for a filling breakfast.
Greek Yogurt
Thicker and creamier than the yoghurt cups we ate in school decades ago, Greek yoghurt is made by straining the liquid and milk, giving it a thicker, richer texture. It’s packed with protein (24 grams per cup) and is a great source of calcium and other important nutrients. Plus, many varieties contain probiotics, which are good for gut health (check the label to be sure). There are endless flavour options, but if you’re concerned about added sugar, choose the regular variety and then top it with your fruit, nuts, or granola.
Whole Grains
If you’re craving a piece of bread in the morning, go for it! Be sure to choose whole grains containing antioxidants that protect your cells from harmful inflammation. They also hold minerals like calcium, potassium, magnesium, zinc, and iron, which are important for your immune system and heart health. The B vitamins in whole grains also support your body’s adapt food into energy.
You can choose whatever from quinoa to farro, buckwheat to millet as the base of your breakfast bowl, and layer it with sweet ingredients (try eggs or salmon) or add a sweet treat (almond milk or honey). When choosing bread, choose 100% whole grain or 100% whole wheat.
Protein Shakes
Some people like to wash down their breakfast, which is healthy. “Protein shakes are a great way to get vegetables into your breakfast,” says Amy Fisher, MS, RD, CDN. In addition to protein powder, add two large handfuls of spinach, unsweetened nut milk, high-fibre fruits like oats, and cinnamon sticks. When choosing a protein powder, Fisher recommends looking for a whole protein (meaning it contains all nine amino acids) and third-party certification (which ensures a third-party company has performed quality-control tests). If you see words like “organic,” “grass-fed,” “wild-caught,” or “non-GMO” on the label, that’s a good sign, too. “In general, the fewer ingredients, the better,” says Fisher. “Avoid added sweeteners, fillers, and stabilizers.”
Bananas
Bananas are a natural snack that fills you with folate and vitamin B6, which help produce serotonin, improving your mood and reducing anxiety, all before 9 a.m. Soluble fibre also aids lower cholesterol by removing it from your gastrointestinal tract and preventing it from entering your bloodstream (i.e., clogging your arteries). And if you wake up early to exercise, the electrolytes potassium and magnesium in bananas will help you recover faster. For even more heart-healthy benefits, slice a banana over your morning cereal and spoon some walnuts.
Eggs
And you can’t talk about breakfast without honouring the classic sunny-side-up or scrambled eggs. They’re loaded with vitamins A, D, and B12, inexpensive, and nutritious. Two large eggs also contain more than 50 per cent of the choline you need daily, and just one egg contains about 8 grams of protein. (Protein takes lengthier to digest than carbs, so you’ll feel fuller longer.) For a fibre-rich, lean-protein breakfast, try scrambled eggs on whole-wheat toast with sliced tomatoes or an omelette with spinach and broccoli.
Berries
Strawberries, blueberries, blackberry bushes, and raspberries are the best foods to include in your breakfast, like a little sunshine every morning with every bite. Recent studies show that berries benefit many bodily functions, such as supporting immune function and the gastrointestinal system. A cup of strawberries holds 3 grams of fibre and your daily dose of vitamin C. The antioxidants in berries also have protective properties. Eating more of them can help defend your blood vessels from harmful plaque and improve circulation.
Oats
Oatmeal is one of the best breakfast foods for several reasons. As 100% whole grains, they are rich in fibre, plant protein, B vitamins, and minerals, including iron, calcium, and magnesium. Eating whole oats reduces the risk of heart disease thanks to a fibre called beta-glucan, which has been shown to improve cholesterol levels. This plant fibre, called a “prebiotic,” feeds your body’s probiotics, helping the friendly bacteria in your digestive system live and learn.
Avocados
Spreading a creamy slice of avocado on whole-grain bread (sprinkled with sea salt or lemon) is one of the most filling breakfasts you can make in the morning. The fruit contains a unique blend of heart-healthy fats, water, and dietary fibre. The unsaturated fats in avocados have been linked to a reduced risk of heart disease, lifestyle-related cancers, and diabetes. You’ll also get B vitamins and minerals with the toast. Remember: “Avocado toast is delicious, but it’s not a balanced meal on its own,” says Cassetti. “Add two eggs on top or the side, or, if you’re looking for a vegan breakfast, mash some beans into the avocado and top with hemp or pumpkin.”
Nuts and Nut Butter
Peanut butter isn’t just a gooey lunchbox sandwich. It’s also a great high-protein breakfast option (a 2-scoop serving has 8 grams of protein plus heart-healthy fats). Tree nuts and peanuts, overall, have been allied to a compact risk of chronic disease and weight loss or maintenance. “Walnuts, in particular, may help support cognitive function throughout life,” says Cassetti. “They have a unique nutritional profile that includes anti-inflammatory and antioxidant nutrients, omega-3 fatty acids, polyphenols, melatonin, and selenium.” Look for nut butters made from nuts and salt that contain less than 140 mg of sodium per serving. Products that use the oil as a stabilizer are also common.
Spinach
Thinking about adding greens to your breakfast? Give it a try! Spinach is an excellent choice for your morning meal, whether in an omelette, a grain bowl, or a smoothie. That’s because spinach contains compounds that promote heart health by widening arteries and lowering cholesterol. Plus, spinach also packs a healthy dose of vitamins. Half a cup of frozen spinach provides 64% of your daily intake of vitamin A.
Sweet Potatoes
What better excuse to add sweet potato wedges to your morning meal? Just one medium sweet potato provides nearly 400 per cent of your daily value for vitamin A. Its orange dermis is also rich in beta-carotene, which is important for immune health. One sweet potato also contains 15 percent of your recommended fibre, which can lower LDL cholesterol and improve digestive health. Use sweet potatoes as an alternative to your usual morning toast, bagel, or muffin, and top them with eggs, avocado, or nut butter.
How many calories should be in your breakfast?
There are no specific calorie guidelines for foods, but if you’re trying to lose weight, you need to be in a calorie deficit,” Cassetti said. “In general, conserving calories at breakfast may be more effective. A 2022 study found that people who ate a large and small breakfast were less hungry throughout the day than those who ate a small breakfast and a large dinner. “We’re in a better mood when we’re not hungry, and I think that’s a benefit,” Cassetti said. “Eating breakfast also helps stabilize glucose levels.