Gulping down a cup of office coffee and what's left in a half-eaten bag of M&Ms in your desk drawer (or your kid's leftover Goldfish crackers) may be easy, but it doesn't count as a healthy breakfast. The best way to start off your day is to take those extra few minutes to eat a meal that provides protein, fiber and other essential nutrients that will power you up and give you momentum to get through the morning.
One of the top benefits of transforming the first meal of your day from an afterthought to a delicious priority? It can help you shake off the brain fog that comes along with low blood sugar. There are many health benefits to eating brekkie: One study suggests that individuals who skip breakfast are more likely to develop metabolism problems. Not only that, people who do eat breakfast are more likely to have lower serum cholesterol levels, keeping their hearts in good shape.
If you're someone who usually doesn't feel hungry in the morning, that's okay. Breakfast doesn't have to involve a farmhouse-worthy spread of omelets and pancakes. You can start small and try out a few light options (a smoothie or cup of yogurt?) to see what feels good and gives you that extra morning spring in your step.
What does a balanced breakfast look like?
An ideal morning meal would include a trio of protein, fiber-packed carbohydrates and better-for-you fats — feel free to add in as many veggies and fruit to the equation as you'd like. Avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right.
Regardless of what your pantry looks like right now, follow these nutritionist-approved guidelines to make breakfast more enjoyable and fuel-filled:
- Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently hide out in things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your cup of morning joe) and keep sugar counts as far below 10g per item as possible.
- Power up on produce: Breakfast salads are in! Add leftover veggies or fresh greens to eggs or whatever else is on your morning plate. The added punch of fiber can help you feel fuller (and more satisfied) for longer.
- Lean on lean protein: Bacon is tasty, but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.
To get you started, we've compiled a list of tasty ingredients that you can mix and match to build a nutrient-dense breakfast that will give you long-lasting energy.
1
Chia Pudding
Chia seeds are tiny little dynamos for your health. Full of fiber and protein (a 1.5 ounce serving of chia seeds can contain about 7 grams of protein), they are also rich in antioxidants, which can help fight inflammation. Another benefit? They're gluten-free and vegan, making them an excellent choice for many dietary preferences. To make your own creamy and delicious chia pudding, simply mix ¼ cup chia seeds with 1 cup of milk (plant-based or cow-based, your choice); stir it up, cover, and leave in the fridge overnight. The seeds will absorb the liquid and plump up into a tasty pudding. Add maple syrup, nut butter, fruit, honey or jam for an Insta-worthy brekkie
2
Cottage Cheese
Who knew your Grandma’s favorite snack would become one of the hot food trends of the year? The curds are trending on TikTok as everyone is discovering the versatility of the old-school snack: A half cup of low-fat cottage cheese has 14 g of protein plus healthy doses of calcium, vitamin B12 and other nutrients. It’s as versatile as yogurt — mix in berries or bananas, or spread it on whole-grain toast for a satisfying breakfast.
3
Greek Yogurt
Thicker and creamier than the yogurt cups we used to take to school in decades past, Greek yogurt is made by straining out the liquids and whey, which gives it a denser — and more filling — quality. Packed with protein (14 g per cup), it's also an excellent source of calcium and other essential nutrients. On top of all that, many brands contain probiotics, which can help with gut health (check the label to be sure). There are endless flavored options, but if you want to control the amount of added sugars, choose the plain variety and then mix in your own fruits and top with nuts or granola.
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4
Whole Grains
If you crave a chewy piece of bread in the morning, go for it! Be sure to choose whole grains, which contain antioxidants that protect your tissues from harmful inflammation. Plus, they’re loaded with minerals like calcium, potassium, magnesium, zinc and iron — important building blocks for a strong immune system and healthy heart. The B vitamins found in whole grains also help your body convert food into energy.
You can choose anything from quinoa to farro, buckwheat groats to millet as a base layer of a breakfast bowl and layer it with savory ingredients (try eggs or lox) or sweet additions (almond milk or honey!. And, yes, bread can be part of a balanced breakfast: Select a 100% whole-grain or 100% whole-wheat loaf.
5
Protein Shakes
Some people like to drink their breakfast – and this is a healthy way to do it. "Protein shakes are a great way to get in veggies with breakfast," says Amy Fischer, M.S., R.D., C.D.N. In addition to protein powder, she adds two big handfuls of spinach, unsweetened nut milk, high-fiber fruits like berries and a dash of cinnamon to her shakes. When choosing a protein powder, Fischer recommends looking for one that's a complete protein (meaning it contains all nine essential amino acids) and is verified by a third party (which ensures an outside company has performed quality-control testing). If you see words like organic, grass-fed, wild or non-GMO on the label, that's a good sign, too. "Overall, the fewer ingredients the better," says Fischer. "Avoid added sweeteners, fillers and stabilizers."
6
Bananas
Nature's perfect individually packaged snack, bananas help fill you up and contain folate and vitamin B6, which aid in the production of serotonin — that can improve mood and reduce anxiety, all before 9am. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream (i.e., clogging your arteries). And, if you're up early for a workout, the electrolytes potassium and magnesium found in bananas will help you recover quickly. For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of walnuts.
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7
Eggs
Well, we can't talk breakfast without paying homage to the classic dish of sunny-side up or scrambled eggs. Full of vitamins A, D and B12, they're inexpensive and nutrient-dense. Two large eggs also contain more than 50% of the choline you need each day, and just one egg has about 8 grams of protein as well. (Protein takes longer to digest than carbs so you feel fuller for a longer amount of time.) GH Nutritionist-Approved Eggland's Best Cage-Free Eggs have six times more vitamin D and 10 times more vitamin E compared to ordinary eggs. For a breakfast that's full of fiber and lean protein, try making scrambled eggs on whole-grain toast with sliced tomato or a spinach-broccoli-mushroom omelet.
8
Berries
Like little bursts of morning sun every time you bite into them, strawberries, blueberries, blackberries, and raspberries are the perfect addition to any breakfast. Recent studies suggest berries have beneficial roles in many functions of the body, like supporting immune function and the gastrointestinal system. A cup of strawberries has 3 grams of fiber and all of your day's vitamin C needs. The antioxidants found in berries also have cell-protecting properties. Eating more of them can help protect your blood vessels from harmful plaque and boost circulation.
9
Oats
Oats are one of the best breakfast foods for a number of reasons. As a 100% whole grain, they’re filled with fiber, plant-based protein, B-vitamins and minerals including iron, calcium and magnesium. Eating whole oats has been linked to a reduced risk of heart disease thanks to a type of fiber known as "beta-glucan" which research shows to improve cholesterol levels. This type of plant fiber called a "prebiotic" feeds your body’s probiotics, helping friendly bacteria in your digestive system to survive and thrive. Not sure which ones to pick? We like GH Nutritionist-Approved McCann's Steel Cut Oats.
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10
Avocados
Spreading a creamy slice of avocado over a piece of whole-grain toast (sprinkle on some sea salt or lime zest) is one of the most satisfying breakfasts you can make in the morning. These fruits have a unique mix of heart-healthy fats, water and dietary fiber. That combo enhances feelings of fullness, making you less likely to overeat throughout the rest of the day. The unsaturated fats in avocados are also linked to a decreased risk of heart disease, lifestyle-related cancers and diabetes. The avocado toast is a great combo — it packs in B vitamins and minerals from both avocado and whole grains. (Bonus points if you put an egg on it for extra protein!)
11
Nuts and Nut Butter
Peanut butter isn't just for sticky sandwiches packed in lunchboxes. It's a great, protein-packed option for breakfast, too (it has 8 grams of protein in a 2-tablespoon serving plus heart-healthy unsaturated fats). Tree nuts and peanuts in general have been linked to a reduced risk of chronic disease, as well as weight loss or weight maintenance. Look for nut butters that are made from only nuts and salt with less than 140 mg of sodium per serving. Products that use oil as a stabilizer are okay, too. Nut butter packs we love include Justin’s and Barney Butter.
12
Spinach
Haven't thought of putting green stuff in your breakfast? Give it a try! Whether it ends up in an omelet, grain bowl or smoothie, spinach is a wonderful option for your morning meal. That's because there are compounds in spinach that boost heart health by dilating arteries and reducing cholesterol. On top of that, spinach also contains a suite of essential vitamins. In fact, a half-cup of frozen spinach provides 64% of the recommended daily consumption of vitamin A.
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13
Sweet Potatoes
On great reason to chop up some sweet potatoes and add them to your morning meal? Just one medium-sized sweet potato provides almost 400% of your daily vitamin A. Its orange flesh is also rich in beta-carotene, which is crucial for immunity. A single sweet potato also contains 15% of our daily recommended fiber intake, which can lower LDL cholesterol levels and boost your digestive health. Use sweet potato as a swap for your usual morning bread, bagel or muffin and top it with eggs, avocado or nut butter.
What breakfast foods should you limit?
Sure, sometimes you just need a pile of chocolate chip pancakes or a bowl full of the cereal that has you flashing back to Sunday mornings in front of the TV bingeing on cartoons and sugar. But keep in mind that these should be once-in-while treats, not everyday fare. Some breakfast foods to avoid or limit:
• Sugary cereals: That bowl of colorful, sweetened cereal with a cartoon on the box might have as much as 12 g of added sugar Instead, choose a cereal that has 100% whole grain or whole food (such as whole-grain oats, wheat, corn, buckwheat, rice or legumes) listed as the first ingredient. One good choice: Classic Cheerios, which are made from 100% whole grain oats and have just 2 g of sugar per serving.
• Processed meats: Meats that have been processed by salting, curing, and smoking, such as bacon and sausage, can contribute to inflammation, which is linked with cancer, dementia, and heart disease. If you want to have some animal protein with your breakfast, eggs, sliced turkey, or salmon are a better option.
• Sugary juices: Fresh-squeezed orange juice can a vitamin-packed way to start your day. But many of the juices available in the supermarket are packed with sugar, and we know that sugar-sweetened beverages are one of the leading contributors to obesity in the USA. Stick with 100% juice, water, coffee, or tea instead.
Why trust Good Housekeeping?
As deputy director of the Good Housekeeping Institute Nutrition Lab since 2020, registered dietitian Stefani Sassos is dedicated to evidence-based diet and nutrition reporting. She takes the pulse of the latest nutrition research and trends, translating to readers what principles are science-backed and worth incorporating into a healthy lifestyle (and what fads are worth avoiding). She is passionate about incorporating nutrient-dense whole foods, like the ones listed here, into a balanced diet to support overall health and wellness.
Valerie Agyeman is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT
Nutrition Lab Director
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Valerie Agyeman, R.D.
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
Medically reviewed byLaura Iu, R.D., C.D.N.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
