It may seem like a major challenge to incorporate healthy breakfast options into your hectic morning routine.
Like many people, you’ve got plenty on your plate from the moment you open your eyes. Fitting in a healthy breakfast just seems like a total impossibility.
But what if there were some healthy breakfast options that you could whip up quickly, or even prep the night before?
Besides being delicious, these breakfasts can power you through the morning and help keep your energy levels stable all day.
Read on to get some great recipes and ideas for healthy breakfast options to get your day started on the right food, oops, foot.
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What Is a Good Healthy Breakfast to Eat in the Morning?
There’s a common misconception that a healthy breakfast needs to be a chef’s masterpiece and couldn’t possibly be incorporated into your busy morning. In reality, a healthy breakfast is quite simple.
According to nutritionist Charlotte Stirling-Reed:
“Starting the day with a varied breakfast can help ensure you kick off your morning with a good dose of the energy and nutrients you need throughout the day. You can use breakfast to tick off some of those all-important food groups you need every day, such as whole grains, proteins, fruit and veg and dairy or alternatives.”
Starting the day with a balanced meal makes it more likely for you to make good food choices throughout the day.
Plus, with a healthy breakfast to kick off the morning, your blood sugar levels are under control and you are more likely to have stable energy as the day wears on.
Read on to see Snoozerville’s top healthy breakfast picks or grab a copy of The Breakfast Bible: 100+ Favorite Recipes to Start the Day for hundreds of healthy breakfast options.
8 Healthy Breakfast Options to Fuel Your Brain in the Morning
A well-rounded breakfast will help you wake up in the morning so you’re raring for the day.
Try one of these 8 healthy breakfast ideas, many of which can all be prepared in less than 5 minutes, or even the night before. Maybe one of these tasty recipes will become your new go-to breakfast!
1. Muesli with Greek yogurt
Muesli with Greek yogurt is a super easy breakfast for on-the-go people.
It takes less than 5 minutes to prepare and you can eat it almost as fast if you’ve got an especially busy morning.
This is a great option because it is a good balance of healthy fat and protein from the creamy yogurt plus some high fiber carbs from the rolled oats and dried fruit in the muesli.
Oats have all sorts of health benefits including a low glycemic index, antioxidant, and anti-inflammatory properties. Plus, they can contribute significantly to your daily recommended intake of whole-grains.
This combo is delicious, packed with nutrients, and fits the bill for a well-balanced breakfast.
2. Honey lime fruit salad
Kids love the colorful medley (adults do too!) plus fruit is one of the best sources of fiber, which is key to helping you stay full and keep your digestive tract happy.
The healthy sugars in the fruit will give you the energy you need to keep your brain switched on all morning.
On busy weekdays, you might not have time to prepare breakfast. Honey lime fruit salad is a great option for something that you can prepare the night before and pop in the fridge so that it’s ready to go first thing.
Let’s not forget that honey is a superfood.
Research shows that honey can help protect against all sorts of metabolic related diseases such as obesity, diabetes, and hypertension. It reduces blood sugar levels and can help prevent excessive weight gain. So be sure to drizzle plenty on this vibrant fruit salad!
3. Dark chocolate, banana, and coconut milk smoothie
This may sound decadent, but you can be living your tropical smoothie dream in less than 5 minutes.
This combo of the fiber-rich banana, healthy fat from the coconut milk, and antioxidants from the dark chocolate makes for a fantastic morning smoothie option.
Plus, this recipe sneaks in some heart-healthy oats to help up your fiber intake and give you more sustained energy throughout the morning.
If you’ve got a bit of a sweet tooth, this easy-to-prep recipe is a healthy breakfast option that checks all the boxes.
4. Mixed berries healthy muffins
These mixed berry muffins take some easy pre-planning, but when that busy morning happens, they are a fantastic grab-and-go option.
A lot of people don’t feel hungry when they first wake up, so these muffins can be a great item to eat a bit later in the morning.
But don’t skip breakfast!
According to Sharon Collison, a registered dietitian nutritionist:
“Skipping breakfast is associated with increased disease risk — not only obesity but diabetes, heart disease and just lower dietary quality.”
So, break out that muffin tin the day before and prep some of these healthy muffins.
Berries have been known for centuries to have a host of positive health benefits and the rolled oats, yogurt, and egg in this recipe will get some hunger-fighting protein into your morning meal.
5. Peanut butter quinoa crunch with almond milk
Peanut butter lovers rejoice! This nutrient rich breakfast recipe is super easy to make and though it takes about 20 minutes to prep the whole thing (plus 25 minutes to cook), it’s a great option for a grab-and-go morning meal the next day.
With just six simple ingredients, this versatile crunch can be eaten on its own out of a zip-lock bag on your way to work or school or as a topping for Greek yogurt or with almond milk. It’s got plenty of protein and healthy nutrients.
Not only is peanut butter a big-time food favorite, research shows that peanuts are associated with a reduced incidence of cardiovascular heart disease and gallstones in both sexes, and diabetes in women. Peanuts are so high in nutrients that they are one of the primary foods used to combat malnutrition.
However, if you are on a diet, be careful of eating too much peanut butter because it’s an energy dense food — translation, it’s high in calories.
6. Baked eggs with spicy peppers and beans
Perhaps you’re more of a savory breakfast fan. Look no further than this delicious combo of eggs, peppers and beans.
If you’ve got a busy morning, budget about 30 minutes to get this one ready.
The eggs are a fantastic source of protein and are packed with all sorts of vitamins and minerals such as choline, folate, biotin, and vitamin A.
If you’re on a budget, egg breakfasts are one of the cheapest sources of protein out there. That protein is what will help keep you full in the morning.
This is a great recipe because you can get creative and include your own favorite veggies. Don’t like peppers? Add some spinach. Got a bunch of fresh tomatoes from your garden? Throw a few extra in. Not a fan of spicy food? No problem, you can cut the spice.
7. Hard-boiled egg with smashed avocado on whole-wheat bread
Another savory option, this simple, whole-food combo will fill you up and keep your energy level stable right through until lunch.
If you boil the eggs the night before, it will just take a couple minutes to toast some fresh bread, smash the avocado, and voila, breakfast is served.
Avocado toast has become massively popular in recent years and for good reason.
The classic morning toast combined with the healthy fats from the avocado and a pinch of salt is a healthy, delicious combo.
Choose whole-wheat bread to get the maximum benefits. Add on the egg for some protein power and you’re good to go.
Avocados are loaded with omega-3 fatty acids and have all sorts of health benefits such as antimicrobial, antioxidant, and anticancer, as well as being great for heart health.
Adding avocados to your morning meal is a proven way to stay full and promote good health.
8. Easy turkey breakfast burritos
Instead of a microwave egg breakfast sandwich, choose a healthy option with these protein packed breakfast burritos.
This breakfast is easy and satisfying. All you have to do is sauté some ground turkey with onions (and peppers if you want), mix in some scrambled eggs and cheese, and wrap it all up in a tortilla. Breakfast is served.
These are a great portable breakfast option for kids and adults. Wrap the whole thing in aluminum foil and you’re out the door in no time.
The lean meat (from the turkey), eggs, and cheese will keep you full so you can power through your morning. The carbs from the tortilla will give you energy to stay sharp.
Healthy breakfast recipes can give you the ammo you need to start your day off right and keep your brain functioning at 100%.
Remember to eat meals with a healthy dose of protein, carbs, and fiber and skip the high sugar cereals, cakes, and donuts.
Looking for other healthy breakfast options? Pick from hundreds of recipes in The Breakfast Bible: 100+ Favorite Recipes to Start the Day.
Welcome to Snoozerville! I’m Dr. Alex Hartley, your guide to the world of restful sleep. With a Ph.D. in Sleep Science and years of experience as a sleep therapist, I’ve dedicated my life to understanding and improving sleep quality. My passion lies in uncovering the mysteries of sleep and sharing practical, science-backed advice to help you achieve the best rest possible. Beyond my academic pursuits, I’m an advocate for mindfulness and relaxation techniques, which I incorporate into my daily routine. At Snoozerville, I aim to transform your nights, combining the latest research with easy-to-implement tips. Whether you’re a chronic insomniac or just looking to improve your sleep hygiene, join me on this journey towards peaceful, rejuvenating sleep.