6 Healthy Breakfast Ideas, According To Experts

“All breakfasts should contain a protein, healthy fat and source of carbohydrates,” says Smolen. Whether you prefer savory or sweet, there are plenty of healthy breakfast options available to choose from. Here are a few nutritious choices recommended by experts:

• Oatmeal: “One of my favorite breakfasts is oatmeal with a nut butter, a type of fruit and a drizzle of honey,” says Smolen, noting that this breakfast contains a good mix of protein, carbohydrates and heart-healthy unsaturated fats. Consider opting for steel-cut or large-flake oats rather than quick or instant oats, as instant oats have a higher glycemic index and a greater impact on blood sugar levels. Additionally, while you can add any type of fruit and nut butter depending on your preferences, certain types may offer a different set of nutrients. For example, pairing oatmeal with sliced bananas and peanut butter can provide additional fiber, potassium and unsaturated fatty acids.
• Chia seed pudding: Ehsani recommends whipping up chia seed pudding by combining 2 tablespoons of chia seeds with kefir (a fermented milk drink similar to yogurt) or milk and topping it with berries, nuts or nut butter. Then stir together, cover and refrigerate for at least an hour to let it thicken up. Chia seeds are rich in fiber, omega-3 fatty acids and protein, as well as antioxidants. To boost the flavor and benefits even more, try sprinkling on some healthy herbs and spices, such as cinnamon, nutmeg or ginger.
• Avocado toast: “A trendy but good breakfast is avocado toast with an egg,” says Smolen. “The egg provides protein, the avocado adds healthy omega-3 fatty acids and the toast is a great option for carbohydrates, especially if one uses a whole grain option.”
• Smoothie bowl: Ehsani recommends blending up frozen fruit, Greek yogurt, baby spinach or kale and a scoop of chia seeds, flaxseed or hemp seeds with your choice of milk to enjoy your own nutrient-dense smoothie bowl at home. In addition to offering vitamins, minerals and fiber from leafy greens and frozen fruit, this dish also provides plenty of protein, thanks to the addition of Greek yogurt and seeds. You can also drizzle in a nut butter, such as almond butter, for some heart-healthy monounsaturated fatty acids.
• Yogurt parfait: Greek yogurt topped with granola, nuts and berries is another great breakfast idea, according to Smolen. She notes that this meal contains plenty of high-quality protein from Greek yogurt, healthy fats from the nuts and carbohydrates and fiber from the granola and berries. For a yogurt lower in added sugar, you may also opt for plain or vanilla yogurt.
• Breakfast toast: In addition to topping toast with avocado, Ehsani recommends trying a slice or two of whole wheat bread topped with smoked salmon, tomatoes and microgreens or sprouts. This is a great way to add more vitamin- and mineral-rich vegetables to your diet and increase your intake of fiber from the whole wheat bread, plus protein from the smoked salmon. Cottage cheese, hummus and grated eggs and cream cheese are a few other high-protein topping ideas.

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There are many reasons to enjoy a nutritious breakfast each day. Here are a few of the benefits.

Weight Management

Starting your day with a balanced breakfast could help you maintain a healthy weight. “Those that eat breakfast tend to have a healthier weight and are less likely to overeat at other meals,” says Smolen. “If you skip breakfast or lunch, you are more likely to overdo it at dinner time and possibly also include a [less nutritious] nighttime snack,” agrees Ehsani.

One review of 45 observational studies found an association with skipping breakfast and a higher risk of being overweight or having obesity^[1]Ma X, et al. Skipping Breakfast Is Associated With Overweight and Obesity: A Systematic Review and Meta-Analysis. Obes Res Clin Pract. 2020;14(1):1-8. . Breakfast may help boost your metabolism and increase the number of calories burned throughout the day.

Diet Quality

Eating breakfast may be connected to better overall diet quality. According to one 2018 study in children, those who did not eat breakfast on a regular basis showed a lower overall diet quality and a lower intake of important nutrients like fiber, iron, folate and calcium. Children who ate breakfast consumed more whole grains, fruit and dairy, along with fewer empty calories each day^[2]Ramsay SA, et al. Skipping Breakfast Is Associated With Lower Diet Quality in Young US Children. Eur J Clin Nutr. 2018;72(4):548-556. .

Blood Sugar Control

Eating breakfast could help stabilize blood sugar levels during the day, according to Smolen. In one 2016 review, researchers concluded that consuming breakfast could improve blood sugar and insulin responses throughout the day, which could lead to better blood sugar control. However, they also note that the foods you choose can make a difference, as dietary patterns high in rapidly available carbohydrates could actually be associated with an increased risk of type 2 diabetes. Because of this, the study suggests partially replacing those carbohydrates with foods like whole grains and cereal fibers, unsaturated fatty acids and proteins^[3]Maki KC, et al. The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Adv Nutr. 2016;7(3):613S-21S. .

Heart Health

Making time for your morning meal could help keep your heart healthy and strong. According to Ehsani, not only do breakfast eaters tend to consume higher amounts of important nutrients like fiber and calcium, but may also be at a lower risk of developing chronic conditions like heart disease as well.

In fact, one 2018 review notes that present research supports the tie between eating breakfast and reduced cardiometabolic risk factors^[4]Gibney MJ, et al. Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients. 2018;10(5):559. . Another review of studies involving nearly 200,000 adults found that those who regularly skipped breakfast were 21% more likely to experience or die from cardiovascular disease (such as heart failure or stroke) than those who consumed breakfast each day^[5]Ofori-Asenso R, et al. Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings. J Cardiovasc Dev Dis. 2019;6(3):30. .

Brain Function

If you have an important meeting or test in the morning, make sure to eat a balanced breakfast before rushing out the door. A healthy breakfast can “fuel your body with plenty of energy to make it through your busy morning” while also improving mental performance and focus, notes Ehsani.

According to one 2016 review, eating breakfast rich in protein and carbohydrates could positively impact tasks requiring attention, memory and executive function (a set of mental skills such as planning and self-control) in children and adolescents, however, additional research is needed^[6]Adolphus K, et al. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 2016;7(3):590S-612S. . Not only that, but another 2022 study in older adults found an association between skipping breakfast and a greater risk of cognitive decline later in life^[7]Ishizuka R, et al. Breakfast Skipping and Declines in Cognitive Score Among Community-Dwelling Older Adults: A Longitudinal Study of the HEIJO-KYO Cohort. J Geriatr Psychiatry Neurol. 2023;36(4):316-322. .

“Eating breakfast breaks your overnight fast,” says Roxana Ehsani, a Miami-based board-certified sports dietitian. “Most people will have fasted for anywhere from 10 to 12 hours or more since their last meal, so it’s important to literally break the fast, by eating breakfast,” she says.

Eating certain breakfast foods might even offer some health benefits. “Eating breakfast contributes to an overall healthy eating pattern,” says Alyssa Smolen, a registered dietitian based in New York City. Eating breakfast can give you the energy to start your day and can help moderate hunger levels, reducing the risk of overeating at other meals, she explains.

While skipping breakfast may help you reduce your daily calorie intake, it can also negatively impact the overall quality of your diet. According to research from the U.S. Department of Agriculture (USDA), those who skip breakfast are more likely to reduce their consumption of food groups like fruit and whole grains compared to those who skip lunch or dinner^[8]Skipping Breakfast or Lunch Has a Larger Impact on Diet Quality Than Skipping Dinner. U.S. Department of Agriculture Economic Research Service. Accessed 1/9/2024. .

Additionally, some research suggests that skipping breakfast may be associated with certain symptoms of metabolic syndrome including insulin resistance and weight gain. Skipping breakfast has also been linked to obesity and poor mental health in children and adolescents, according to research^[9]Alkhulaifi F, Darkoh C. Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients. 2022;14(9):1719. .

However, intermittent fasting (eating only during specific times of the day) may be associated with weight loss and improved metabolism. Fasting overnight for at least 16 hours may cause blood sugar and insulin levels to decrease, which allows fat stores in the body to be used for energy. This means that if you skip breakfast, your body may use fat to produce energy rather than the calories consumed during a meal.

While eating breakfast might be tied to several potential benefits, not all breakfast foods are created equal. Choosing a well-rounded, nutritious breakfast can help you make the most of your morning meal and the potential benefits it offers.

Ehsani recommends including a good source of protein, along with a serving of fruits or vegetables and a complex carbohydrate, such as whole wheat toast. “The protein will keep you full and satiated [and] the fruit or veggie will give you plenty of vitamins, minerals, dietary fiber and antioxidants,” says Ehsani. Including a grain or complex carbohydrate can help provide a slow release of energy throughout the day, she adds. Adding in healthy fats can also prove beneficial, thanks to their ability to provide better absorption of fat-soluble vitamins and will keep you fuller longer.

Making time to enjoy a balanced breakfast each morning might offer several health benefits and may even help improve the overall quality of your diet. However, beyond choosing nutritious, high-quality breakfast options whenever possible, it’s just as important to pick foods that you actually enjoy. “If the meal is not something you want to eat, you are more likely to skip it altogether,” says Smolen.