Healthy Foods You Should Be Eating for Breakfast

The old saying that breakfast is the most important meal of the day is often debated by health experts, but research supports eating a well-balanced breakfast. And what you eat at breakfast can affect your entire day.

“Breakfast eaters get two main benefits—increased energy and reduced cravings,” says Lainey Younkin, M.S., RD, LDN, weight loss dietitian at Lainey Younkin Nutrition.

Skipping breakfast might have some negative health consequences. A 2021 review in Nutrients suggests that passing over breakfast is associated with a higher risk of being overweight and a lower quality of nutrition overall.

But not all breakfasts are created equal—the quality of your breakfast matters. For example, a 2018 review in Nutrients suggests that more nutritionally balanced breakfasts are linked to people with better cardiovascular and metabolic health.

“A healthy breakfast should include high-fiber carbohydrates, protein and healthy fat,” notes Younkin. “Carbohydrates are your body’s main energy source, but choosing ones high in fiber like fruits, vegetables, oatmeal or whole-wheat toast slow down the spike of blood sugar and release of insulin, which keeps you full and energized for 3-4 hours. Protein and fat are also digested slowly and suppress hunger hormones, helping you stay full.”

Want to know what to eat for breakfast to keep your energy up, help you focus and support your overall health? Here are 10 of the best healthy breakfasts to eat, according to dietitians.

1. Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins

Pictured Recipe: Spinach & Egg Sweet Potato Toast

“Sweet potatoes are a great way to add healthy carbohydrates to your morning meal,” says Chrissy Carroll, RD of Snacking in Sneakers. “This is especially important for active people and can be a great way to fuel morning workouts.”

Sweet potatoes are also rich in potassium, vitamin A, fiber and many other important nutrients. When paired with the healthy fats and protein from nut butter and the extra fiber in the apples, you have a well-balanced breakfast. Want a bigger boost of protein? Add a spoonful of Greek yogurt on top.

2. Overnight Oats with Chia Seeds and Berries

Pictured Recipe: Blueberry-Banana Overnight Oats

“Oats are packed with fiber, vitamins and minerals that promote good digestion, steady energy and healthy cholesterol,” says Lexi Endicott, RD, LD of To Taste. Chia seeds add healthy fat, protein and even more fiber, and berries (or any fruit, really) contribute to your total fruit intake. Overnight oats are great for busy mornings because you can make them the night before and just grab and go when you wake up.

3. Lentil Breakfast Bowl

Pictured Recipe: Lentil Bowls with Fried Eggs & Greens

Though they may not seem like a typical breakfast food, lentils can make a great base for a savory breakfast. They’re a favorite breakfast food for Shahzadi Devje, M.Sc., RD, CDE, of Desi~licious RD. “Lentils provide high-quality plant-based protein and essential vitamins, minerals and antioxidants. They are also incredibly versatile, easy to cook and a healthy and satisfying choice to power you through until lunch,” says Devje.

4. Quinoa Breakfast Bowl

Pictured Recipe: Apple-Cinnamon Quinoa Bowl

Quinoa can be a great substitute for oats when you want to mix it up. “Quinoa isn’t just for lunch or dinner,” says Lisa Andrews, M.Ed., RD, LD of Sound Bites Nutrition. “It is a good source of fiber, iron and protein and helps keep you feeling fuller, longer. It’s a versatile grain that can be seasoned with ginger, vanilla, cinnamon or other spices.”

Andrews recommends pairing quinoa with citrus or berries, which contain vitamin C and enhance iron absorption. For added protein and healthy fat, top it with a dollop of your favorite nut butter or some chopped nuts or seeds. Or make it a savory bowl with some sautéed greens and an egg.

5. Savory Oatmeal Bowl

Pictured Recipe: Savory Oatmeal with Tomato & Sausage

“Oats are a great choice for a healthy breakfast. They contain soluble fiber, which can help regulate your blood sugar, lower cholesterol and keep you full longer than other cereals,” says Christie Gagnon, RD, LD of Hoorah to Health.

Going the savory route lends itself to more vegetables at breakfast, which can help you reach the recommended 2 to 3 cups of vegetables per day. Gagnon likes to add sweet potatoes, spinach and roasted pepitas for a balanced option. Or try our Savory Oatmeal with Cheddar, Collards & Eggs.

6. Kefir Smoothie

Pictured Recipe: Berry-Mint Kefir Smoothie

In a rush? A smoothie is the perfect on-the-go option that can pack in a ton of nutrition. Christa Brown, M.S., RDN, owner of Christa Brown Dietitian, recommends adding kefir, which provides protein, calcium and probiotics. Blend it with your favorite fruit and some nut butter or flaxseed for healthy fats and a quick balanced breakfast.

Want an even bigger nutrient boost? Add a handful of spinach or a half-cup of riced cauliflower for extra fiber, vitamins and minerals.