It's not an overstatement to say breakfast sets the tone of the rest of your day. It also plays a huge role in weight loss. So, if you're in the habit of skipping it on the reg because you don't have the time or energy to make it or come up with healthy breakfast ideas, you're already setting yourself back.
"One of the biggest mistakes I see in the morning is actually not eating anything at all. This diet trend has many people overlooking the power of starting your day off with a balanced breakfast, especially for balancing blood sugars and hormones at the start of your day," says Seattle-based registered dietitian nutritionist, Ginger Hultin, RDN, the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.
Eating the wrong foods at breakfast could also sabotage your efforts, though. What that means is you should prioritize protein at this meal. A breakfast packed with this macro increases satiety hormones more than a breakfast with the same number of calories but higher in fat or carbs, per research.
"Instead of eating a breakfast that is high in carbohydrates, such as croissants, grits, a bowl of fruit, and a slice of bacon, switch to a breakfast that is higher in protein and healthy fat, such as grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed," says Esosa Osagiede, MPH, RDN, a registered dietitian based in Texas.
And you need to pay attention to portions. “No matter how healthy a food is, like wild salmon, avocado, or fresh coconut, if we overdo the portion sizes, it will always inevitably lead to weight gain," says Cory Ruth, RDN, a women's health expert and the CEO of The Women's Dietitian. Macronutrient composition (like how much protein, fat, and carbs you’re eating) definitely matters, but it’s impossible to lose weight if you are not in a calorie deficit, she adds.
Meet the experts: Ginger Hultin, RDN, is the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.
Esosa Osagiede, MPH, RDN, is a health promotion specialist with HealthSmart.
Cory Ruth, RDN, is a nutritionist with a special focus on PCOS and the CEO of The Women's Dietitian.
How much should you eat at breakfast if you're trying to lose weight?
Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, according to Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.
Everyone's individual caloric needs are different, so talk to a dietitian to determine what's right for your body, activity level, and goals. As a general recommendation, Tafur ballparks it at around 400 to 500 calories. "This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she says.
What are the best proteins to have for breakfast?
- Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways, says Tafur. These can be a great quick breakfast that’s high in protein and iron.
- Plant-based yogurt. Plant-based yogurt such as Siggi’s can add protein and creaminess to a smoothie or granola bowl and tends to be less processed than dairy-based yogurts, Tafur says.
- Organic chicken sausage. If you’re a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and add some fruit to keep the breakfast on the lighter side, says Tafur.
- Nut butter. As long as you don’t overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but Tafur also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
- Seitan. If you’re vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores, says Tafur.
What are the best fruits and vegetables to have for breakfast?
- Melon. When it comes to getting the most volume for the least amount of sugar, melons like cantaloupe or honeydew can be your best friend in the morning, says Tafur. She recommends freezing up chopped melon to add to your smoothies as well.
- Berries. In season, berries such as strawberries, blueberries, and cherries can be a delicious way to add natural sugar and sweetness to bowls or even on the side of a protein-packed omelet.
- Kiwi. “Kiwis are such an underrated fruit—one to two can provide you with a day’s worth of vitamin C,” says Tafur.
- Bananas. Paired with a hard-boiled egg, they can make for a perfect breakfast in a hurry.
- Papayas. Papaya contains enzymes that aid the digestive process, not to mention they’re sweet and taste fantastic, says Tafur. Add them on top of a plant-based yogurt for a tropical twist.
What are the best grains to have for breakfast?
- Oatmeal. Oats are a great option if you’ve gone gluten-free, says Tafur. They’re a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
- Quinoa. Who knew this high-protein option could be eaten at breakfast too? Don’t be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. “Adding cinnamon to this mixture can be the perfect alternative to a sugary granola,” she says.
- Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
- Amaranth. This may be another grain you’re not familiar with. “Amaranth is a great alternative to oats and eaten in a similar manner,” says Tafur. “It has a nuttier, courser texture, and is still packed with fiber to aid digestion.”
What are the best drinks to have at breakfast for weight loss?
- Black coffee. Caffeine can obviously help you feel more alert in the morning, but black coffee is an excellent way to finish off your breakfast meal and aid in satiety while avoiding added fat and sugar.
- Black tea. If you're not a coffee drinker, black tea is a great alternative to aid in satiety in the same way, says Tafur.
- Matcha tea. Matcha contains powerful antioxidants that can fight cell damage. It can also be added into smoothies if you don't enjoy it in tea form, says Tafur.
- Green tea. If you want a caffeine boost that’s not quite as intense as coffee, green tea is an excellent option that's packed with the same antioxidants in matcha. “I use green tea as the base of my smoothies as an alternative to fruit juices to provide an extra flavor kick,” says Tafur.
Just because you are trying to lose weight doesn't mean you have to forgo all kinds of add-ons in your morning beverage. "Lower fat milk or plant-based milks like soy or almond can be better choices than high-fat cream or creamers," says Hultin.
And you can still have sweeteners, but just watch how much you're pouring. According to the American Heart Association, the maximum amount of added sugar you should eat in a day is 25 grams for women. "Therefore, a cup of coffee with about five tablespoons of French vanilla coffee creamer is the max amount of added sugar for the day, which is easy to surpass since most people pour their creamer from the bottle into the coffee," notes Osagiede. "Two tablespoons of syrup is about 90 calories. There is nothing wrong with these creamers or syrups. However, limit yourself to one serving of creamer or sugar and one cup of coffee or tea."
If plain green or black tea is too bitter to stomach, try one blended with a floral like hibiscus or jasmine, suggests Hultin.
Here are 58 (yup, 58) delicious, healthy recipes from bloggers and nutritionists to get you started.
1. Egg, Tomato, And Scallion Sandwich
Want a morning egg sandwich, but a BLT doesn't quite fit into your diet? Sub it with this egg, tomato, and scallion sandwich. It's just as tasty and super easy to make. Plus, you'll get some protein bright and early.
Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber
2. Breakfast Pizza
Who says pizza can't be a breakfast option? It can when you top it with the usual breakfast go-tos: eggs and bacon. The four-ingredient dough in this recipe calls for Greek yogurt, which is a good source of fiber and calcium.
Per serving: 271 cal, 9 g fat, 27 g carbs, 20.5 g protein, 1.5 g fiber
3. Healthy Bacon, Egg, And Potato Breakfast Casserole
Here's a good option for when you're craving something more brunch-y, as opposed to a traditional breakfast. This casserole is made with low-fat cheese, lean turkey bacon, and loads of veggies.
Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fiber
4. Smoked Salmon Eggs Benedict
Who can pass up a serving of eggs benny in the morning? If you're thinking, not me, then make sure you've got some smoked salmon on hand and serve these babies up on a bed of arugula instead of an English muffin to cut some carbs out of the traditional dish.
Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber
5. Chai Baked Oatmeal
This dish is a true flavor bomb made with baked oatmeal, pecans, and shredded coconut. Oats can help improve your gut health since they're full of soluble fiber that can aid in managing blood sugar levels and promoting the growth of healthy gut bacteria.
Per serving: 273 cal, 13 g fat, 34 g carbs, 5 g protein, 5 g fiber
6. Easy Hemp Granola
Making your own granola will help you ensure that it isn't packed with tons of sugar, like many store-bought varieties. To whip this up, you need a variety of nuts and seeds, maple syrup, and dates, plus a serving of hemp hearts.
Per serving: 235 cal, 17 g fat, 16 g carbs, 5 g protein, 4 g fiber
7. Butternut Squash Protein Pancakes
You can taste the fall season all year long with these butternut squash protein pancakes. Butternut squash is loaded with nutrients, including vitamins A and C and magnesium.
Per serving: 236 cal, 32 g fat, 22 g carbs, 5 g protein, 3 g fiber
8. Sweet Potato And Spinach Quinoa Skillet
This supercharged dish only requires you to use one pan. You'll cook a ton of veggies, including vitamin-packed spinach, and some fiber-rich quinoa to keep you full and satisfied until lunch time.
Per serving: 223 cal, 9.7 g fat, 24.4 g carbs, 11.1 g protein, 3.3 g fiber
9. Shakshuka
A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. You can customize your plate by adding some of your fave toppings. This recipe specifically adds in some feta, parsley, and crushed pepper.
Per serving: 165 cal, 9.2 g fat, 14.4 g carbs, 9 g protein, 3.8 g fiber
10. Vegan Breakfast Tacos
These vegan tacos don't skimp out on the flavor. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and the usual taco toppings, like cilantro, radishes, and avocado.
Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fiber
11. Crispy Hash Browns
Pair these up with some sunny-side eggs, a tasty frittata, or some protein-powered pancakes. This side dish is an instant flavor boost to any breakfast meal, and depending on what you pair them with, it's a healthy and delicious choice.
Per serving: 211 cal, 14.1 g fat, 20.8 g carbs, 2.5 g protein, 1.5 g fiber
12. Bircher Muesli
This bircher muesli subs in almond milk for cream and features homemade applesauce, though store-bought's okay too if you don't feel like spending extra time in the kitchen.
Per serving: 409 cal, 15.1 g fat, 59.8 g carbs, 9 g protein, 10.7 g fiber
13. Tropical Acai Bowl
By now you've probably heard about the superfood properties of acai berries, thanks to their antioxidant content. Though you probably won't find the actual berry in your local supermarket, the frozen puree may be a little easier to track down. This bowl combines the puree with other fruits to create a tropical and healthy burst of flavor.
Per serving: 257 cal, 5.8 g fat, 52.1 g carbs, 2.3 g protein, 8.1 g fiber
14. Cheesy Potato Fritters With Zucchini
These potato fritters kick it up a notch by adding some zucchini into the mix. Zucchinis are full of soluble and insoluble fiber, which makes them a good choice for improving digestion and aiding the growth of healthy gut bacteria.
Per serving: 94 cal, 4 g fat, 11 g carbs, 5 g protein, 1 g fiber
15. Bacon Egg-In-A-Hole With Smashed Avocado
Choose your bagel (this recipe uses whole wheat) and toast it, while frying your egg in its center hole. Sounds tough, but it's really not. Plus the end result is totally worth it.
Per serving: 304 cal, 19 g fat, 28 g carbs, 0 g protein, 6 g fiber
16. Curried Chickpea Hash With Broccoli And Spinach
Chickpeas, the special ingredient in this dish, are great for curbing your appetite for longer, since they're full of fiber and high in protein. Though the hash is tasty enough to eat on its own, you can def grab some pita, too.
Per serving: 360 cal, 21 g fat, 32 g carbs, 15 g protein, 9 g fiber
17. Almond Butter Apple Cinnamon Baked Oatmeal Cups
These oatmeal cups are so tasty you'll want to keep a stash on hand, and you can since they're freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you're ready to eat, and have them with a scoop of your favorite nut butter.
Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fiber
18. Healthy Sweet Potato, Black Bean, And Avocado Breakfast Burritos
A protein-packed burrito for breakfast? Count me in. These are a meatless twist made with black beans, sweet potatoes, and avocado, wrapped in a whole-wheat tortilla.
Get the recipe
Per serving: 398 cal, 13.8 g fat, 54.3 g carbs, 18.1 g protein, 10.5 g fiber
19. Zucchini Breakfast Pizza
A pizza but with zucchini as the crust. Trust me, it works. It has a semi-crunchy texture reminiscent of that of an actual pizza crust made of dough.
Per serving: 140 cal, 2 g sat fat, 11 g carbs, 8 g protein, 2 g fiber
20. Keto Egg Wraps
Think of these as tortillas made with eggs instead of flour. You can fill these wraps with anything you want, from black beans to spinach and feta. So basically you can use these to create endless dishes.
Per serving: 70 cal, 20 g sat fat, 0 g carbs, 24 g protein, 0 g fiber
21. Butternut Squash And Apple Hash With Sausage
This recipe calls for making your own breakfast sausage, which, tbh, is a more nutritious choice than opting for the store-bought kind since you'll know just how much sodium is going into it.
Per serving: 308 cal, 13 g sat fat, 24 g carbs, 25 g protein, 5 g fiber
22. Sausage Hash Brown Egg Muffins
Take out your muffin tins because you'll need them for this breakfast. You'll combine and bake some eggs, sausage, and really any veggies you have on hand, though this particular recipe adds in onions and peppers.
Per serving: 255 cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fiber
23. Gluten-Free Berry Fruit Pizza
You could have a boring cup of Greek yogurt topped with fruit for breakfast or you can have this berry fruit pizza instead–Greek yogurt and fruit still required. To make it, you'll bake up a shortbread crust, slather it with yogurt, and top it with your favorite berries.
Per serving: 178 cal, 13 g fat, 12 g carbs, 5 g protein, 3 g fiber
24. Paleo Crepes Cake With Lemon Strawberry Coconut Cream
Dessert and breakfast don't have to be polar opposites. This crepes cake is a tasty breakfast option that calls for sweet strawberries. Good thing strawberries are full of of vitamin C and antioxidants like manganese.
Per serving: 238 cal, 15.8 g fat, 18.5 g carbs, 5.7 g protein, 2.6 g fiber
25. Spinach Parmesan Baked Eggs Recipe
Perfect for people watching their calorie intake, this dish combines baked eggs with your favorite greens. You can always swap the spinach with kale or Swiss chard.
Per serving: 149 cal, 10 g fat, 3 g carbs, 12 g protein, 1 g fiber
26. Hummus Breakfast Bowl
This dish is technically called a breakfast bowl, but tbh you can probably snack on it all day. To make your hummus bowl, you'll need veggies, a healthy grain like quinoa, sunflower seeds and your favorite kind of hummus.
Per serving: 354 cal, 18 g fat, 34 g carbs, 14 g protein, 5 g fiber
27. White Bean Avocado Toast
Avocado toast is hard enough to pass up on its own. This recipe makes it that much harder. It adds extra protein for a tasty twist. In addition to mashing up avocado for the spread, you'll also create a white bean mixture to throw on it as well.
Per serving: 140 cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fiber
28. Applesauce Muffins
The applesauce is the key ingredient in this recipe, of course, but you can customize your muffins by mixing in other ingredients, like raisins, walnuts, or shredded coconut.
Per serving: 84 cal, 0.3 g fat, 19.6 g carbs, 2.1 g protein, 2.2 g fiber
29. Paleo Bars With Nuts And Chocolate Drizzle
A granola bar is the breakfast of champions, and you can make your own at home using this recipe. It calls for a mixture of nuts including cashews, almonds, and pecans, with a yummy chocolate drizzle as the finish.
Per serving: 232 cal, 17 g fat, 16 g carbs, 6 g protein, 3 g fiber
30. Smoked Salmon Breakfast Flatbread
Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in vitamin C as well as B vitamins.
Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber
31. Scrambled Tofu Breakfast Burrito
These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they're high in protein and fiber (Hi, kale!) to keep you full longer.
Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber
32. Spicy Breakfast Fajitas With Eggs And Guacamole
These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of vitamin C to support your immune system.
Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber
33. Chocolate Chia Overnight Oats
Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.
Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber
34. Banana And Chocolate Chip Baked Oatmeal Cups
These baked oatmeal cups combine mashed bananas with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously...but you know you want to leave ‘em in.
Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber
35. Oatmeal Blueberry Yogurt Pancakes
Making these pancakes—using rolled oats and protein-rich Greek yogurt—couldn't be easier: Throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and you’ll be leaving your blender out on your counter for another batch tomorrow morning too.
Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber
36. Breakfast Baked Sweet Potatoes
Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.
Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber
37. Breakfast Acorn Squash
Squash isn't only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking it until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.
Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber
38. Spinach Goat Cheese Quiche With Sweet Potato Crust
If you don’t have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?
Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber
39. Rainbow Cottage Cheese Breakfast Bowls
Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and you’ve got a breakfast that’s colorful and well-rounded.
Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber
40. Five-Ingredient Peanut Butter Energy Bites
Everyone needs a little energy boost in the a.m. Pair one or two of these energy bites—loaded with healthy fats and protein—with a serving of plain Greek yogurt and you’ll have no problem being a boss all the way until lunchtime.
Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber
41. Healthy Whole Wheat Chocolate Chip Pancakes
Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and it’s two thumbs up for guilt-free indulging, right?
Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber
42. Greek Yogurt Waffles
Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and here’s another tip: Don’t skip the cornstarch in these since that’s what makes them crispy, not soggy.
Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber
43. Very Berry Spinach Smoothie
If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.
Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber
44. Savory Oatmeal With Fried Egg
Isn’t oatmeal supposed to be sweet? Not always. You’ll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.
Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber
45. Grown-Up PB&J Toast
Admit it: You still secretly love PB & J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast.
Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber
46. Citrus And Honey Power Breakfast
This breakfast bowl capitalizes on flavorful favorites like grapefruit and blood orange to give you a breakfast sky-high in fiber as well as protein. Plus, the vitamin C is a great immunity boost, so power up.
Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fiber
47. Breakfast Tostadas
Heck yes, you can eat Mexican food for breakfast. Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. Did I mention it's topped with cheese and bacon?
Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fiber
48. Apple Cinnamon Peanut Butter Breakfast Toast
Choosing a sprouted grain bread for this breakfast toast means that it’s a super smart pick, especially once you top it with healthy fats (peanut butter and nuts) and high-fiber fruit (a juicy apple).
Per serving: 386 cal, 21 g fat, 43 g carbs, 10 g protein, 6 g fiber
49. Strawberries And Cream Overnight Oats
Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.
Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber
50. Healthier Carrot Cake Muffins
You know you’ve called carrot cake a “health food” before (because carrots), but it’s not even a stretch with these muffins. There’s loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.
Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber
51. Grits With Spicy Shrimp And Sautéed Peppers
"I love a savory breakfast. If you are like me and grew up eating grits, you will love this as well," says Osagiede. "This meal will give you some fiber, protein, and healthy fat with tons of flavor."
Per serving: 346 cal, 6.5 g fat, 44 g carbs, 31 g protein, 7 g fiber
52. Peanut Butter Cacao Protein Oats
Oatmeal is absolutely healthy; there is no denying this fact. But, without adding any protein to it, it can send your blood sugars sky high, which can increase our appetite and cravings while decreasing our energy stores, says Ruth. "Adding some protein and healthy fats can slow this spike and create a better-for-you, more balanced breakfast,” she notes.
Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fiber
53. Five-Minute Cinnamon Apple Overnight Oats
"This recipe is so balanced and filling with whole-grain oats, chia and flax seeds, yogurt for protein and great digestive support," says Hultin. "Apple adds a touch of sweetness, in addition to fiber and anti-inflammatory nutrients. Best of all, you can make a batch of these for the week to ease your busy mornings."
Per serving: 289 cal, 8 g fat, 38 g carbs, 18 g protein
54. Breakfast Hash With Plantains + Fresh-Cut Salsa
"As a Nigerian girl, I love my plantain. I tell my clients all the time that their cultural food can be a part of their weight loss journey," says Osagiede. "In this quick recipe, we are baking our plantain and pairing it with breakfast sausage and eggs, giving it a sweet and savory taste. Plantains are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium."
Per serving: 408 cal, 19 g fat, 31 g carbs, 26 g protein, 4 g fiber
55. Vanilla Avocado Cashew Butter Smoothie Bowl
Smoothies are the perfect way to pack in a TON of nutrients to keep us full all morning long. "This smoothie is high in antioxidants, vitamins, minerals, protein, healthy fats, and fiber. Smoothies are also incredibly simple to whip up and totally portable if you need to eat and run,” says Ruth.
Per serving: 550 cal, 18 g fat, 41 g carbs, 32 g protein, 9 g fiber
56. Chocolate Protein Muffins
“Your average muffin is made with refined white flour and cane sugar. These two ingredients are a fast-pass to a blood sugar roller coaster ride leaving you hangry, spiking your insulin, and disrupting your mood, energy levels, and sleep," says Ruth. These protein-packed, fluffy muffins are a great quick on-the-go breakfast alternative that's not only healthy but also super yummy.
Per serving: 350 cal, 20 g fat, 12 g carbs, 16 g protein, 7 g fiber
57. High-Protein Turmeric Golden Pancakes
Turmeric is a potent anti-inflammatory spice. Inflammation is at the heart of so many medical conditions and weight issues, so taking every opportunity to fight back is essential, says Ruth. These pancakes are fluffy, filling, and packed full of protein and antioxidants. You certainly can’t get that out of a box!
Per serving: 398 cal, 12 g fat, 50 g carbs, 19 g protein, 7 g fiber
58. Cookie Dough Truffle Balls
“These are mouth-watering bite-sized truffles with melt-in-your-mouth cookie dough and chocolate," says Ruth. They’re made with protein-rich almond flour and antioxidant-rich cinnamon, so they're both filling and good for you.
Per serving: 250 cal, 18 g fat, 22 g carbs, 7 g protein, 8 g fiber
59. Cheesy Sous Vide Egg Bites
Love Starbucks' egg bites? Save on your morning coffee run and make your own with just three ingredients in less than an hour! You can whip up a batch of these low-carb, gluten-free, and keto- and paleo-friendly delights and enjoy them throughout the week. For a well-rounded breakfast on the go, pair them with fruits and a salad on the side.
Per serving: 103 cal, 6 g fat, 1 g carbs, 8 g protein, 114 mg sodium
60. Homemade Apple Cinnamon Granola
Flavored with all your favorite fall spices like cinnamon and nutmeg, this hearty mix of dried fruits and walnuts makes a delicious breakfast and snack in any season. It's naturally sweetened with maple syrup and packs healthy fat from coconut oil.
Per serving: 294 cal, 16 g fat, 34 g carbs (14 g sugar), 6 g protein, 6 g fiber
61. Berry Baked Oatmeal Bars
Another recipe for meal prepping, these oatmeal bars are easy to pack and take with you on the go. You'll get a burst of antioxidants, vitamins, and fiber from the strawberries and blueberries with every bite.
Per serving: 191 cal, 5 g fat, 34 g carbs (13 g sugar), 4 g protein, 7 g fiber
62. Easy Breakfast Salad
You may think salads are strictly lunch food, but this novel take on your go-to meal at work will make you rethink that. It includes nutritious veggies like roasted cauliflower, avocados, baby greens, and microgreens. Talk about starting your morning right!
Per serving: 370 cal, 29 g fat, 13 g carbs (3 g sugar), 17 g protein, 7 g fiber
