7 Breakfasts a Dietitian Swears By
Breakfast skippers take note: Eating a nutrient-rich meal within two to three hours of waking up is a great healthy habit to establish.
That's because breakfast's benefits extend far beyond the morning hours; Research shows that the simple act of eating breakfast can actually improve your overall diet's quality. That's because you are more apt to make healthier food choices the rest of the day after eating breakfast.
So, when you wake up in the morning with a grumbling tummy what types of foods will help keep you satisfied until lunch? One of the best things you can do for your health is to always add a fruit or vegetable to every meal, including breakfast! Another important tip is to include high-quality sources of protein, naturally-occurring (not added) fiber, complex carbohydrates (like fruit or whole grains), and healthy fats. And remember quality ingredients matter. For example, go for real, whole milk yogurt rather than a low-carb version with fake sugar and no fat, which lacks both nutrients and satiety value.
In the same way that I pack my lunch the night before work, I prepare a breakfast to take with me as well. It's amazing how a little bit of pre-planning can make healthier choices effortless. For some early morning inspiration, I've listed my go-to breakfasts below, ending with my absolute number one favorite! For more breakfast inspiration, don't miss these 17 Breakfast Ideas Diet Experts Love.
Mashed Peas on Toast
There's nothing like a fresh, local sourdough bread. Typically, ingredient lists are short (meaning they are less processed), and some studies suggest that gluten-sensitive individuals may do better with sourdough, due to the degradation of gluten during the fermentation process. Note, sourdough products still may not be safe for celiacs! This breakfast has a super fresh flavor, packs a plant-based protein punch, and supplies a serving of veggies before noon! Read up on which other plants provide a solid dose of protein with these 26 Best Vegetarian Sources of Protein.
INGREDIENTS
2 small slices sourdough toast- from the farmer's market or local bakery (260 calories)
½ cup cooked green peas (60 calories)
2 tbsp Organic Valley Feta Cheese (70 calories)
Lemon juice to taste
Optional: sprinkle of shredded mint leaves
HOW TO MAKE IT
Southwest-Inspired Breakfast Salad
I don't do it often, but I love the idea of having a salad for breakfast. It's an ideal way to get in vegetables on busy days when I know I will need to eat something more convenient and less cumbersome later in the day, like a sandwich at my desk or a granola bar in the car.
INGREDIENTS
1 C greens of choice, I love arugula because it's so flavorful! (5 calories)
¼ medium avocado (60 calories)
¼ C cherry tomatoes, halved (10 calories)
¼ yellow yellow pepper, diced (10 calories)
½ cup black beans (105 calories)
1 egg, poached (70 calories)
1 tbsp honey (60 calories)
1 tbsp olive oil (120 calories)
Cumin, paprika, salt, pepper, squeeze of lime juice to taste
HOW TO MAKE IT
Cinnamon Sweet Potato with Coconut Butter and Crumbled Pecans
Sweet potatoes are rich in beta-carotene, a type of Vitamin A that is a potent antioxidant. Vitamin A maintains the function of key organs such as the kidneys, heart, and lungs, while also playing a role in immune function, eyesight, and reproduction. According to the National Institutes of Health (NIH), increasing consumption of foods rich in beta-carotene may decrease the risk of some kinds of cancers. Due to its fat solubility, Vitamin A-rich foods like sweet potatoes should be consumed with a healthy source of fat, like coconut butter and nuts, to enhance its absorption.
INGREDIENTS
1 medium sweet potato (100 calories)
1 tbsp Artisana Coconut Butter (100 calories)
Sprinkle of cinnamon + sea salt (if nuts are unsalted) (0 calories)
2 tbsp pecans (180 calories)
HOW TO MAKE IT
Banana Chocolate Chip Breakfast Quesadilla
Melt in your mouth, ooey-gooey chocolate chip peanut butter hug for your taste buds. Oh, and this recipe also provides a serving of fruit, whole grains, fiber, healthy fats, and protein. A winning move for mornings when that sweet tooth is rearing.
INGREDIENTS
1 Food for Life Ezekiel 4:9 Sprouted Whole Grain Tortilla (150 calories)
½ medium banana, sliced (55 calories)
1 heaping tbsp dark chocolate chips (90 calories)
1 tbsp Adam's Creamy Peanut Butter (90 calories)
HOW TO MAKE IT
Teff & Pumpkin Pancakes
Teff is a little-known grain with an impressive nutritional profile. (It's also one of the 43 Best Foods for Fiber.) It is often used in Ethiopia to make a traditional bread called Injera. Because teff is a great source of iron, fiber, and protein, it enhances a classic breakfast item like pancakes by replaces nutrient-devoid refined flour. I stole this recipe from one of my favorite cookbooks, Run Fast, Eat Slow ($15.70 on Amazon.com).
INGREDIENTS
1 ½ C teff flour
1 tbsp baking powder
1 tbsp pumpkin pie spice
½ tsp salt
2 eggs, lightly beaten
1 C pumpkin puree
1 ¾ C whole milk
2 tbsp maple syrup
Oil or butter for greasing pan
Optional toppings: Greek yogurt, maple syrup, almond butter, raisins
HOW TO MAKE IT
Quinoa Breakfast Cereal with Tahini, Honey, and Salted Pistachios
Warm and comforting like a bowl of oatmeal, this breakfast provides the perfect blend of complex carbs, healthy fats, and protein. I love finding unique products like this to change up my morning routine. Instead of always falling back on peanut butter, using a variety of nut and seed butters, like the tahini in this recipe is a great way to add nutrient variety.
INGREDIENTS
½ cup I Heart Keenwah Toasted Quinoa Flakes + 1 ¼ C water (170 calories)
1 tbsp tahini (90 calories)
1 tbsp honey (60 calories)
2 tbsp shelled and crushed salted pistachios (80 calories)
HOW TO MAKE IT
Yogurt and Frozen Fruit
Yogurt with frozen fruit is my absolute favorite breakfast go-to. The frozen fruit makes the yogurt start to freeze a bit so I feel like I'm getting a frozen yogurt treat for breakfast. I usually opt for plain, whole milk, Greek yogurts, which are low in sugar, high in protein, and 10x more satisfying than non-fat versions. You'll stay full until lunch with this stuff—I promise! Looking to see how your go-to yogurt stacks up to the competition? Don't miss these 17 Yogurt Branks—Ranked!
INGREDIENTS
¾ C Straus Family Creamery Plain Greek Yogurt (180 calories)
¾ C frozen fruit of choice (Pitaya Plus Frozen Dragon Fruit Cubes are my current favorite) (65 calories)
1 heaping tbsp Nature's Path Original Qi'a Superfood Breakfast Cereal (70 calories)
Optional: 1 tbsp unsweetened coconut flakes or 1 tsp cacao nibs (25 calories)
