Last Updated on May 28, 2021 by Lori Geurin
Wondering what to eat for breakfast at home or on the go? Here are 15 healthy breakfast foods to give you energy and keep you on track with your healthy lifestyle.
What you eat for breakfast matters because it sets the tone for your whole day. When you eat foods full of sugar or simple carbs, like donuts, sugary breakfast cereals, or muffins you may feel energized for a few minutes because your insulin spikes. But soon after, you’ll be feeling more hungry than before, sluggish, and tired.
These daily insulin spikes can damage your health and lead to weight gain and insulin resistance.
There’s a better way to start your morning, boost your energy, and productivity. Plus, eating the healthy foods below can help you stay on track with your personal fitness goals and wellness lifestyle.
And if you’re wondering how to lose weight without starving, eating a healthy breakfast is a powerful strategy.
I don’t eat breakfast most days because I love intermittent fasting and all the health benefits it provides. But I still enjoy eating breakfast foods. (When I’m fasting I drink black coffee, green tea, and water to make sure I’m clean fasting. You may want to learn more about how to do intermittent fasting.)
But, just because you’re fasting it doesn’t mean you have to give up your favorite breakfast foods because you can enjoy them any time of day! Many days I break my fast eating from the list of breakfast foods below.
I hope you enjoy learning more about each of these delicious foods and how they can improve your health…whenever you choose to enjoy them.
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15 Healthy Breakfast Foods
What is the healthiest thing to eat for breakfast? Here are 15 nutritious breakfast options.
If you love cereal, oatmeal is the perfect (healthier) substitute. The fiber in oatmeal has some surprising health benefits, including reducing cholesterol naturally.
Plus, this same fiber (called beta-glucan) helps fill you up and and keep you satisfied longer.
Old fashioned oats are naturally gluten-free but some contain gluten because they’ve been processed in a factory with other foods that contain gluten. Simply read the package to find gluten-free oats if this is important to you.
There are so many ways to enjoy oats! I love this protein oatmeal recipe with coconut and almonds. You may also enjoy these 15 easy overnight oats recipes that make the perfect quick and easy breakfast.
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2. Protein Shake Or Smoothie
This is a delicious way to start your morning and there are so many flavor combinations to try! Protein shakes also make the perfect grab-and-go breakfast. I make them in my NutriBullet several times a week and they make the perfect healthy post-workout snack too.
One of my favorite protein shake recipes has only 4 ingredients. It’s this peanut butter protein shake and it’s so delicious you’ll be making it on repeat.
What’s up with avocados? Well, for starters they’re chock full of healthy fats to keep you full for a very long time.
Wondering how to eat avocados for breakfast? Check this out:
- on scrambled or fried eggs
- in a breakfast salad (see #7)
- on a breakfast BLT
- in this blueberry avocado smoothie
- 2 words…avocado toast!
When you’re searching for healthy breakfast foods, coffee may be the last thing that comes to mind. But coffee contains more antioxidants than just about any food on earth.
If you’re not a big fan of the taste and are wondering how to make coffee taste good here’s an idea.
I love drinking NutriBullet coffee with coconut oil for a special treat. If you’ve heard of Bulletproof coffee, it’s basically the same thing, but I make it in my NutriBullet. It’s quick and easy to make and tastes oh, so rich and yummy.
Simply add the following ingredients to your NutriBullet, or blender and blend until it’s frothy:
- 1 – 2 cups coffee
- 1 tablespoon coconut oil
- coconut, almond, or cashew milk
- Stevia, optional
- cinnamon or your favorite spice, optional
Bulletproof coffee is keto-friendly so if you’re living a low-carb lifestyle this coffee will fit right in.
Want to learn more? Here are 9 health benefits of drinking coffee.
5. Nut Butter And Nuts
Healthy nut butter is rich and creamy and is perfect on its own or in smoothies and oatmeal. Nuts are not only delicious, but they’re nutritious too.
BENEFITS OF NUTS:
- highly nutritious and a great source of selenium, magnesium, and vitamin E
- according to one study, nuts may lower your blood sugar, making them an excellent choice if you have type 2 diabetes or metabolic syndrome
- high in fiber
- may decrease inflammation in the body
- low in carbs, making them a good option if you’re following a keto diet plan
- full of antioxidants, known as polyphenols, which can protect you from free radical damage
TYPES OF NUT BUTTER:
If you’re following the Paleo diet rules you’ll want to avoid peanut butter because peanuts are legumes (even though many people think of them as nuts).
Quinoa is a popular plant food that’s high in protein and gluten-free. It’s technically a seed but often thought of as a whole grain.
There are many health benefits of quinoa. Quinoa is:
- very high in fiber
- extremely nutritious
- contains the 9 essential amino acids
- high in plant antioxidants (flavinoids)
- has a low glycemic index
7. Breakfast Salads
Have you heard? Breakfast salads are a thing.
We all know vegetables are healthy but sometimes remembering to eat them is hard. Breakfast salads are the perfect solution to up your veggie quota for the day!
Wondering how to make a superfood breakfast salad? These 15 breakfast salad recipes gotcha covered.
Or maybe you’d like to try the blueberry breakfast salad, pictured above.
Similar to nuts, seeds are full of healthy fats and antioxidants. They add texture and crunch to whatever you’re eating and make the perfect addition to a wide variety of breakfast foods, including:
- chia pudding
- overnight oats
- breakfast bowls
- smoothies and protein shakes
- breakfast salads
- fruit and yogurt parfaits
TYPES OF SEEDS
- flax seeds
- chia seeds
- sunflower seeds
- poppy seeds
- pumpkin seeds
- pomegranate seeds
Eggs are high in protein and incredibly nutritious. For even more nutrition, look for pastured or Omega-3 enriched eggs. And, despite what you may have heard, eggs are high in cholesterol, but they don’t negatively impact cholesterol in most people.
Eating eggs can actually help raise good cholesterol (HDL).
How do you like your eggs? There are many ways to enjoy them, including:
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Grapefruits are known for their citrusy, and somewhat sour flavor. They’re low in calories (ever hear of the grapefruit diet?) and nutritional superstars.
What they don’t have in calories, grapefruits make up for in impressive amounts of antioxidants, fiber, vitamins, and minerals.
If you’re brave, enjoy your grapefruit fresh with nothing added. I love eating my grapefruit halves sprinkled with a bit of Stevia.
11. Greek Yogurt
One serving of Greek yogurt contains about 12 to 18 grams of protein. Plus the probiotics it contains are good for improving gut health.
The best kind is plain and unsweetened. But feel free to top your yogurt with berries and a drizzle of raw honey. Perfection!
If you’re lactose intolerant you may be able to digest Greek yogurt easier than other dairy products.
12. Fresh Fruit
Fruit has so much to offer. It’s high in antioxidants, juicy, sweet and delicious!
Fruit makes the perfect on-the-go breakfast. And, paired with some healthy fat and protein your morning will be complete. If you’ve ever savored a banana with peanut butter you know what I mean.
Fruit is also perfect in:
- fruit smoothies
- breakfast salads
- overnight oats
- quinoa breakfast porridge
Have you ever tried chilled fruit soup? The first time I had it was on a cruise ship in the Bahamas and I thought it was perfect.
Here are 10 fruit soup recipes you may want to try.
Related: Top 20 Healthiest Fruits You Can Eat
Juice has gotten a bad rap over the years because many juices are high in sugar. This is understandable, but there are plenty of juice recipes that won’t spike your insulin. Check out this post for low-sugar juice recipes.
Some of my favorite breakfast juices include:
- cucumber and apple
- spinach and apple
- fresh-squeezed orange and carrot
After researching different juicers I purchased the Aicok Slow Masticating Juicer and love it.
Enjoy making some delicious and healthy breakfast juice recipes to boost your energy for the day.
14. Protein Pancakes
Have you tried them? Protein pancakes are practically their own food group at our house.
In fact, I wrote a whole post about it in the 10 Best Recipes For Easy To Make Protein Pancakes.
So if you think pancakes are off-limits because they’re full of carbs and topped with sugary syrups, consider trying protein pancakes for a healthy update. They fill you up, provide sustained energy, and can be surprisingly versatile too.
My favorite way to enjoy protein pancakes usually involves peanut butter, pecans, and a touch of real maple syrup.
15. Sweet Potatoes
Sweet potatoes are full of vitamin A. This makes them good for your eyesight and anti-aging. Plus, they taste delicious! We grow them in our garden and enjoy fresh sweet potatoes year-round.
One of my favorite sweet potato hacks is making sweet potato toast.
You may want to check out this post from Feel Good Foodie for more on how to make sweet potato toast and yummy topping ideas: Sweet Potato Toast
Sweet potato toast is a tasty gluten-free option that provides high-quality nutrition. Plus, sweet potatoes are:
- full of fiber
- Paleo approved
- Whole30 approved
MORE HEALTHY EATING TIPS:
- 10 Fast And Healthy Sheet Pan Meals To Simplify Your Dinner Time
- How To Grow Sprouts At Home Even If You Don’t Have A Green Thumb
- 7 Proven Health Benefits Of Eating Garlic
- 8 Proven Health Benefits Of Apple Cider Vinegar
- 9 Surprising Health Benefits Of Drinking Lemon Water
- 717 Best Healthy Lunch Ideas To Try Right Now: The Ultimate Guide
- The Top 20 Best Healthy Snacks: Quick & Easy
- 20 Healthy And Easy To Make Crockpot Soup Recipes
What Breakfast Keeps You Full The Longest?
Breakfast foods that keep you full longer contain high-quality protein, whole grains with plenty of fiber, and healthy fats.
This combination fills you up and sustains your appetite longer than a donut, breakfast pastry, or other foods that are high in sugar. Including protein and fats in your breakfast food helps prevent your blood sugar from spiking then crashing soon after.
If you’ve ever eaten a donut then felt like you were starving about an hour later, you know what I mean.
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Summary – 15 Healthy Breakfast Foods
When you’re looking for breakfast foods that will fill you up and give you sustained energy focus on ones with plenty of protein and healthy fats. And make sure they’re low in sugar.
These foods will stick with you longer and prevent your insulin from spiking.
Whether you’re devouring a healthy slice of avocado toast, some scrumptious overnight oats, or a creamy bowl of chia pudding eating a healthy breakfast doesn’t have to be hard or costly.
It’s 2:00 p.m. here and I’m heading to the kitchen to make some protein pancakes now so remember to enjoy your healthy breakfast any time of day. I hope you’ve enjoyed this post and found some new ideas to create your next delicious breakfast!
What are your favorite healthy breakfast foods? Let me know below!