The Best Healthy Breakfast Foods to Start Your Day Right, According to Nutrition Experts
Stock up on Greek yogurt, bananas, and eggs.
Medically reviewed by Laura Iu, R.D., C.D.N.
A healthy breakfast can help you feel energized and focused throughout the day. These dietitian-recommended healthy breakfast foods pack in a mix of protein, fiber, and healthy fats. Here’s what to stock up on during your next grocery run.
Whether you prefer a savory or sweet breakfast, there are plenty of nutrient-dense options to choose from. Foods like eggs, Greek yogurt, oatmeal, whole-grain toast, berries, nuts, and avocado can all be incorporated into breakfast easily. These everyday staples can be combined in plenty of different ways, whether you have time to sit down for breakfast or need something you can grab on the go.
Experts recommend pairing items with different nutritional profiles. For instance, enjoying high-protein cottage cheese with some whole grain toast ensures you’re getting plenty of protein and fiber. Or if you prefer a sweeter start, Greek yogurt with plenty of berries also offers plenty of protein and fiber. This can help your body get the most from your breakfast and start your day right.
Ahead, check out some of the healthy breakfast foods dietitians always recommend. For more nutritious eating inspiration, check out the foods experts say can lower heart disease risk and the healthy dinner recipes that come together in just 30 minutes.
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. Bonus: They're gluten-free and vegan, making them an excellent choice for many dietary preferences. To make your own creamy and delicious chia pudding, mix ¼ cup chia seeds with 1 cup of milk (plant-based or cow-based, your choice); stir, 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.
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, citrus or bananas or spread it on whole-grain toast for a satisfying breakfast.
RELATED: Best Low-Calorie Breakfasts, According to Registered Dietitians
Greek Yogurt
Thicker and creamier than the yogurt cups we took 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 (24 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're concerned about added sugars, choose the plain variety and then mix in your own fruits and top with nuts or granola.
RELATED: The Best Probiotics for Women
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 the base of a breakfast bowl and layer savory ingredients (try eggs or lox) or sweet additions (almond milk or honey) on top. When selecting bread, choose a 100% whole-grain or 100% whole-wheat loaf.
RELATED: Mediterranean Diet Breakfasts to Brighten Up Your Morning Routine
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."
RELATED: The Best Protein Powders for Women
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.
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.) 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.
RELATED: High-Protein Breakfast Ideas That Will Keep You Fuller for Longer
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 your daily 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.
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.
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. In fact, the unsaturated fats in avocados are linked to a decreased risk of heart disease, lifestyle-related cancers and diabetes. With toast, you also get B vitamins and minerals. Just remember, "avocado toast is delicious, but it isn’t a balanced meal on its own," says Cassetty. "Add a couple of eggs on top or on the side, or if you want a vegan breakfast, mash some white beans into your avocado and top with hemp or pumpkin seeds."
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. "Walnuts, in particular, may help support cognition throughout the lifespan," says Cassetty. "They have a unique nutrient makeup, including anti-inflammatory and antioxidant nutrients, plant-based omega-3 fatty acids, polyphenols, melatonin and selenium." 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.
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.
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 juice drinks: 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.
- Butter: "Butter can add richness and flavor to breakfast foods like eggs and toast, but it's high in saturated fats, which can raise LDL cholesterol levels if consumed in excess, so consider how much and how often you use it," says Cassetty. "I recommend making extra virgin olive oil your go-to cooking oil since it’s rich in health-promoting antioxidants and monounsaturated fats. If you’re choosing healthy fats most of the time, though, a little butter here or there can fit into a healthy diet."
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. Add as many veggies and fruit to the equation as you'd like, but avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right. Beyond that, use these nutritionist-approved guidelines to power up your breakfast:
- 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.
- Load up on produce: "Add a fruit or vegetable to your morning plate," says Samantha Cassetty, MS, RD, nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock. "The fiber in produce can help you feel fuller and more satisfied for longer. Plus, these foods are loaded with essential nutrients and bioactive substances that protect your health."
- 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.
How many calories should be in your breakfast?
"There are no specific calorie guidelines for meals, but if you’re trying to lose weight, you need to be in an overall calorie deficit," says Cassetty. "Generally speaking, it may be more helpful to frontload your calories at breakfast. A 2022 study found that people who ate larger breakfasts and smaller dinners were less hungry during the day compared to people eating smaller breakfasts and larger dinners." That means even if you're not trying to slim down, you might be more comfortable throughout the day if you eat a larger, balance breakfast. "Most of us are in a better mood when we’re not walking around hungry, and I’d consider that a benefit," Cassetty points out. "Eating breakfast also helps stabilize glucose levels."
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.
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.
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