If you struggle to maintain a balanced diet, starting your day with a healthy breakfast can set the tone for better eating habits throughout the day. Research has shown that a nutritious morning meal can improve concentration, boost energy levels, and even aid in weight management. Yet, choosing (or making time for) a healthy breakfast isn’t always easy. Between pancakes, muffins, and pastries, there are so many tempting breakfast foods to choose from. Plus, when you’re short on time, grabbing a not-so-healthy treat at your local cafe or drive-through might feel like your only option. However, starting your morning with a healthy (and delicious) meal is easier than you think! And we’re here to show you how to do it with ease. Ahead, simple ways to make breakfast healthier so you can ditch that sugary bowl of cereal and say yes to a healthy and wholesome breakfast.
8 Healthy Breakfast Ideas That Actually Taste Delicious
#1 Add Some Healthy Fats
Thankfully, we’ve learned not all fats are created equal. Healthy fats — like omega-3 fatty acids — are actually super important for our health and make a great addition to a healthy and balanced diet.
Why? Well, the body needs fat for tons of reasons:
- Fat is an energy-efficient and energy-dense fuel source
- Our brain is 60% fat — healthy fats majorly benefit cognitive and mental health!
- We need fat to help support the absorption of fat-soluble vitamins
- Omega-3 fatty acids are a type of fat that plays a key role in brain health and inflammation
- Fat helps promote satiety, curb sugar cravings, and balance blood sugar
But, we need to stick with healthy picks and steer clear of unhealthy fats (like trans fats and hydrogenated oils) to absorb all of these health benefits.
Here are some delicious healthy fats:
- Avocados
- Nuts (such as pistachios, almonds, walnuts, and cashews)
- Seeds (such as hemp, chia, flax, and pumpkin)
- Nut and seed butter
- Cold-pressed unrefined oils, like olive and avocado oil
- Sustainably-sourced fatty fish, such as wild-caught salmon
- Eggs
So, go ahead and add some healthy fat to your breakfast for a well-rounded balance. Here are some ways to enjoy fat with your healthy breakfast.
- Add a tablespoon of almond butter to your overnight oats or warm oatmeal bowl
- Whip up some scrambled eggs (yolks included!) and enjoy with sliced avocado.
- Enjoy a bowl of unsweetened full-fat Greek (or coconut milk) yogurt and top with some raw almonds and fresh berries
- Add a spoonful of chia or flax seeds into your baked goods recipe
- Top your salad with slivered nuts or seeds like almonds or pumpkin seeds
- Make an egg and avocado bake
- Top your toast with smoked salmon and avocado
#2 Amp Up The Protein
Protein is another macro that we have to make sure we’re getting enough of at breakfast. It boosts metabolism, supports weight loss goals, and helps promote satiety.
Here are some delicious ways to add protein to your healthy breakfast:
- Enjoy scrambled eggs or tofu over a slice of Ezekial toast with some avocado
- Blend up a satiating smoothie made with berries, spinach, almond milk, almond butter, and a scoop of plant protein or collagen powder
- Stir some chia or hemp seeds into your yogurt bowl with a tablespoon of nut butter
- Make a batch of easy-prep egg muffins filled with your favorite veggies
- Whip up some protein pancakes
- Enjoy a bowl of cottage cheese with fresh berries, cinnamon, and drizzle of nut butter
- Make an iced protein coffee drink by blending your coffee with protein powder and serving over ice
#3 Eat Whole Foods
When it comes to making breakfast healthier, a simple tip is to reach for whole foods! When we say whole foods, we’re talking about foods in their least processed form — such as fruits, veggies, lean proteins, nuts, and seeds. Simply avoiding processed and artificial foods can do wonders for your health. And with so many easy-prep meals (plus all the nutrient-dense options on the market), it’s easier than you think.
Start by reading the ingredient label of your go-to breakfast foods. And challenge yourself to steer clear of those sugary, processed options like sugary boxed cereals, premade oatmeal packs, and frozen breakfast meals!
Instead, choose real, whole foods that don’t come packaged and processed. A simple shopping hack? Shop the perimeter of the grocery store! It’s here you’ll find the healthiest options.
And, when putting together your wholesome breakfast, think about balance too. Ideally, you’ll want a complex carb, healthy fat, and protein.
Here are some of our favorite ingredients to mix and match for breakfast.
Complex Carbs
- Quinoa (makes a great breakfast cereal)
- Buckwheat
- Rolled oats
- Berries
- Sweet potatoes (you can add cubed sweet potatoes to your omelets)
- Ezekial bread
Healthy Fats
- Nut butter
- Avocado
- Eggs
- Plain Greek yogurt (or a dairy-free alternative such as coconut or cashew milk yogurt)
- Nuts and seeds
Protein
- Eggs
- Plain Greek yogurt (or a high-protein dairy-free alternative like Kite Hill almond milk yogurt)
- Almonds, walnuts, pecans
- Chia, flax, hemp seeds
#4 Eat Lunch For Breakfast
When we think about breakfast, we often think of cereal, waffles, and muffins, right? But what if we shifted how we thought about breakfast altogether and ate lunch for breakfast instead?
This healthy breakfast hack is a great way to limit the sugary breakfast go-to’s and makes it easier to choose something a bit more wholesome. Plus, lunch for breakfast often makes for a meal that’s going to help keep our blood sugar levels stable and energy levels high.
Here are some great lunch meals that also work really well for breakfast.
- Scrambled egg bowl with ground turkey, broccoli, or kale
- Breakfast wrap with ground beef or turkey, kale, feta cheese, and healthy dressing of choice
- Breakfast quesadilla with eggs, salsa, shredded cheddar cheese, nutritional yeast, and guacamole
- Avocado baked eggs
- Stove-top breakfast hash made with chopped sweet potato, eggs, kale, and tomato
#5 Make the Most of Meal Prep
If you find yourself skipping breakfast or grabbing something from your local coffee shop in a pinch, you’re going to want in on this healthy breakfast tip.
Try making your breakfast the night before so you can just grab and go in the morning. Meal prep for the win! You can whip these up at the beginning of the week or batch-cook recipes that are freezer-friendly.
Here are some quick and nourishing ideas to get you started.
- Overnight oats
- Chia seed pudding
- Egg muffins
- Breakfast sandwiches
- Meal-prepped smoothie cubes
- Protein pancakes
#6 Transform Your Favorite Breakfast Foods into Healthy Alternatives
No matter if you love a sweet or savory breakfast, there are so many ways to transform all your favorite (and possibly not-so-healthy) breakfast foods into a nourishing morning meal.
Here are some healthy swaps to consider:
- If you love pancakes, try making a grain-free protein pancakes recipe
- As an alternative to instant oat packets, make microwave mug muffin (that tastes like dessert)
- Love avocado toast? Swap the processed white bread and try toasting a sweet potato slice
- Craving something sweet? Blend up a thick and creamy smoothie made with ingredients like avocado, nut butter, cacao, and banana — ultra-satisfying yet low in sugar
#7 If Ordering Out, Order Mindfully
While cooking at home is ideal, it’s not always practical or feasible. So, if you find yourself at a cafe or coffee shop, know that you don’t have to toss your healthy eating goals out the window. There are ways to make your breakfast healthier!
Here are some tips to consider:
- Look for protein-rich menu items, such as eggs
- If ordering beverages, opt for unsweetened varieties and consider going dairy-free
- Check the menu for paleo-friendly items as these will be lower in sugar and often made with more wholesome ingredients
- Opt for grab-and-go items like protein bars, chia pudding parfaits, or overnight oats (just read the ingredient label first!)
#8 Color Your Plate
In addition to opting for whole foods, aim to make your plate as colorful as possible. The more colors you’re incorporating, the more nutrients you’re supplying your body! For example, if you’re making a smoothie, try to include purple and red berries and dark leafy greens like spinach or kale. Or, if you’re opting for a savory egg breakfast, include purple or orange sweet potatoes, red tomatoes, and a mix of colorful veggies such as zucchini and bell peppers.
RELATED: Eating The Rainbow: The Importance of Adding Color to Your Weight Loss-Friendly Diet
Set The Tone For a Healthy Day With a Healthy Breakfast!
Setting the tone for a healthy and productive day really starts at breakfast. And, just like that morning cup of coffee is a part of many of our morning routines, let’s make a healthy breakfast a must-have too.
With a balanced, nourishing, and filling breakfast, you’ll be fueling your body with much-needed energy and setting the tone for a day of healthy food choices.
