Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, pancakes, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients, similar to what you might find in India.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
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Nutrition
Evidence Based
1. Eggs
Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness. To diversify your breakfast options, consider making a frittata alongside your eggs.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full. Eggs also contain one skillet’s worth of nutrients:
Eggs also contain:
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lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
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choline, a vital nutrient for brain and liver health
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B vitamins, including folate
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vitamin A
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iron, calcium, and other essential minerals
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories. For those who enjoy using an instant pot, it can also be a great way to incorporate Greek yogurt into your meals.
Other nutrients in Greek yogurt include:
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calcium
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vitamin B12
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zinc
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phosphorus
Certain types of yogurt contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures on a piece of bread” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine. Additionally, for breakfast options, incorporating a batter made from various grains can complement your coffee perfectly.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which provides natural sweetness and can help lower cholesterol and glucose levels, and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Oats also provide:
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iron
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B vitamins
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manganese
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zinc
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selenium
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
5. Chia seeds
Chia seeds are a good source of fiber. Additionally, they can be incorporated into savory dishes like Besan Chilla for even more nutritional benefits.
One ounce (28 grams) of dried chia seeds provides nearly 10 g of fiber.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
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managing glucose levels
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lowering cholesterol
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preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
High protein chia pudding recipe
Ingredients
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1 ounce (28 grams) of dry chia seeds
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1 scoop (25 grams) of whey protein powder
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1 cup (240 mL) of preferred milk
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1/2 cup (74 grams) of berries
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stevia or another natural sweetener to taste, if desired
Directions
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Combine all ingredients in a bowl and mix well.
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Cover the bowl and refrigerate for at least 1 hour.
6. Berries
Berries provide a low calorie sweet treat that tends to be high in fiber and antioxidants. Popular options include:
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against storing them in the freezer for optimal freshness:
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inflammation
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heart disease
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cancer
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type 2 diabetes
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other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast egg muffins item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
8. Whole grain toast
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour. You can easily complement your whole grain toast with a quick microwave omelet for a nutritious breakfast.
You can pair whole wheat toast with many foods, including:
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mashed egg and tomato
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avocado and chili flakes
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unsweetened, whole peanut butter and banana
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cottage cheese and strawberries
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sliced figs and honey
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tuna
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sliced turkey or chicken
For extra fiber and protein, try sprouted grain bread, two slices of which provide around 8 grams of fiber and 10 grams of protein.
9. Nuts
Nuts of all types provide:
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potassium
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heart-healthy monounsaturated fat
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antioxidants
Their protein, fat, and fiber content also means they can promote fullness. You can mix them up in a blender for smoothies or other recipes.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Breakfast Bowls: Creative Combinations for Morning Nutrition
Breakfast bowls are a fantastic way to enjoy a variety of flavors and nutrients in one meal. These versatile dishes can cater to both sweet and savory cravings, making them perfect for any morning. For a refreshing start, consider a bowl filled with oatmeal topped with fresh fruit, nuts, and a drizzle of honey. This combination not only provides a healthy dose of fiber and antioxidants but also keeps you full longer. Alternatively, for a savory option, try a quinoa bowl with sautéed vegetables, a poached egg, and a dollop of avocado. These breakfast recipes are ideal for meal prep, allowing you to assemble them in advance for quick and easy mornings.
When it comes to meal prep, breakfast bowls shine. Preparing your ingredients in advance means you can easily mix and match based on what you have on hand or what you’re craving. Keep cooked grains like quinoa or brown rice in the fridge, ready to be topped with various proteins, veggies, and sauces. This flexibility ensures you never get bored with your morning routine, and you can enjoy a nutrient-packed breakfast that supports your health goals.
Savory Oatmeal Bowls & Sweet Potato Hash Ideas
Savory oatmeal bowls are a unique twist on traditional breakfast fare, combining the heartiness of oats with nutritious toppings and spices. Start with a base of cooked steel-cut oats, then add sautéed vegetables like spinach, tomatoes, and mushrooms for a fiber boost. Top with a soft-boiled egg for protein and a sprinkle of cheese for flavor. This combination not only satisfies hunger but also packs a punch of vitamins and minerals.
For a sweeter option, consider a sweet potato hash. Dice sweet potatoes and roast them until tender, then mix with black beans, bell peppers, and onions. Serve topped with avocado, chopped basil, and a fried egg for a complete meal. The natural sweetness of sweet potatoes pairs well with the savory elements, creating a balanced dish that’s as delicious as it is nutritious.
Incorporating fresh veggies, like kale, into your breakfast not only enhances the flavor but also adds essential nutrients. Experiment with different combinations to find your favorite savory oatmeal or sweet potato hash variations, ensuring your mornings are filled with delicious and healthy options.
Mediterranean Diet Breakfast Recipes & Anti-Inflammatory Options
The Mediterranean diet is renowned for its health benefits, and breakfast is no exception. Start your day with a colorful Mediterranean breakfast bowl featuring whole grains, fresh vegetables, and healthy fats. Quinoa or farro served with diced cucumbers, tomatoes, olives, and masoor dal feta cheese makes for a refreshing meal that’s rich in fiber and antioxidants. Drizzle with olive oil and a squeeze of lemon for added flavor and health benefits.
Another excellent option is a chickpea salad, which can be prepared in advance and served on whole grain toast alongside a crispy dosa. Mix canned chickpeas with diced red onion, parsley, and a splash of lemon juice for a protein-packed breakfast that promotes heart health. The anti-inflammatory properties of olive oil and fresh ingredients make this dish not only tasty but also beneficial for your overall well-being.
For those looking for more sweet alternatives, consider Greek yogurt topped with berries and a sprinkle of walnuts. This combination provides protein, antioxidants, and healthy fats, making it a perfect start to your day or ideal for a brunch gathering. By incorporating these Mediterranean diet breakfast recipes, you can enjoy delicious and nutritious meals that support your health while keeping breakfast exciting.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. Additionally, turmeric may enhance the benefits of green tea. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option, especially for busy mornings. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
12. Fruit
Fruits are a light breakfast option and some whole fruits can make an easy snack during your commute, making them one of my favorite healthy breakfast ideas.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Potassium-rich fruits include:
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oranges
Many fruits contain vitamin C, which acts as an antioxidant and is crucial to skin health. Fruits high in vitamin C can include:
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oranges
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strawberries
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papaya
Fruits and fresh veggies also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits and fresh veggies of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables, including ginger, may reduce the risk of health conditions such as:
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cardiovascular disease
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dementia
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diabetes
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obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, idli, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning. Adding fresh herbs to your meals can also enhance flavor and nutrition.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
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An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
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Greek yogurt with berries, nuts, and seeds
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Steel-cut oatmeal with cut apple, cinnamon, and protein powder
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Whole grain toast with avocado and sesame seeds or with peanut butter and banana
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A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber, including cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied with the leftovers.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, minerals, and veggies.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie. You can also prepare some meals in advance and store them in the fridge for convenience.
How we reviewed this article:
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Gonçalves B, et al. (2023). Composition of nuts and their potential health benefits—An overview.
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