The 12 Best Breakfast Foods to Eat in the Morning

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Nutrition

Evidence Based

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, 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.

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.

1. Eggs

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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.

The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.

Eggs also contain:

1. lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
2. choline, a vital nutrient for brain and liver health
3. B vitamins, including folate
4. vitamin A
5. 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.

Other nutrients in Greek yogurt include:

1. calcium
2. vitamin B12
3. zinc
4. potassium
5. phosphorus

Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” 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.

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 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:

1. iron
2. B vitamins
3. manganese
4. magnesium
5. zinc
6. 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.

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:

1. managing glucose levels
2. lowering cholesterol
3. 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

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Ingredients

1. 1 ounce (28 grams) of dry chia seeds
2. 1 scoop (25 grams) of whey protein powder
3. 1 cup (240 mL) of preferred milk
4. 1/2 cup (74 grams) of berries
5. stevia or another natural sweetener to taste, if desired

Directions

1. Combine all ingredients in a bowl and mix well.
2. 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:

1. blueberries
2. raspberries
3. strawberries
4. blackberries

Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:

1. inflammation
2. heart disease
3. cancer
4. type 2 diabetes
5. 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 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:

1. berries
2. peaches
3. tomatoes
4. cucumbers
5. chia seeds
6. ground flaxseed
7. granola

8. Whole grain toast

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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 pair whole wheat toast with many foods, including:

1. mashed egg and tomato
2. avocado and chili flakes
3. unsweetened, whole peanut butter and banana
4. cottage cheese and strawberries
5. sliced figs and honey
6. tuna
7. sliced turkey or chicken
8. baked beans

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:

1. magnesium
2. potassium
3. heart-healthy monounsaturated fat
4. antioxidants

Their protein, fat, and fiber content also means they can promote fullness.

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.

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. 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. 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

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Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.

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:

1. bananas
2. oranges
3. cantaloupe
4. papaya
5. mango

Many fruits contain vitamin C, which acts as an antioxidant and is crucial to skin health. Fruits high in vitamin C can include:

1. oranges
2. guava
3. kiwi
4. strawberries
5. papaya
6. acerola cherries
7. lychee

Fruits 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 of various colors can help boost your intake of a range of antioxidants.

Consuming fruits and vegetables may reduce the risk of health conditions such as:

1. cardiovascular disease
2. dementia
3. diabetes
4. 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, 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.

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:

1. An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
2. Greek yogurt with berries, nuts, and seeds
3. Steel-cut oatmeal with cut apple, cinnamon, and protein powder
4. Whole grain toast with avocado and sesame seeds or with peanut butter and banana
5. 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. These include 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.

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, and minerals.

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.

 

How we reviewed this article:

SourcesHistoryeditorial policy

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