8 Best Healthy Breakfast Foods to Eat in the Morning

8 Best Healthy Breakfast Foods to Eat in the Morning: “A healthy breakfast should include high-fiber carbohydrates, protein and healthy fat,” points out Younkin. For 3–4 hours, you’ll feel full and energized after eating foods high in fiber, like fruits, veggies, oatmeal, or whole-wheat toast. This is because fiber-rich foods slow down the release of insulin and the rise in blood sugar. Also, protein and fat are processed slowly and help you stay full by blocking hunger hormones.

Do you want to know what to eat for breakfast to stay healthy, have more energy, and concentrate? Experts say these 08 breakfast foods are the healthiest ones you can eat.

8 Best Healthy Breakfast Foods to Eat in the Morning

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

“Sweet potatoes are a great way to add healthy carbohydrates to your morning meal. 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

“Oats are packed with fiber, vitamins and minerals that promote good digestion. 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

Though they may not seem like a typical breakfast food, lentils can make a great base for a savory breakfast. “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.

4. Quinoa Breakfast Bowl

Quinoa can be a great substitute for oats when you want to mix it up. “Quinoa isn’t just for lunch or dinner. 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.”

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We 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

“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.

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.

6. Kefir Smoothie

In a rush? A smoothie is the perfect on-the-go option that can pack in a ton of nutrition. We recommend 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.

7. Avocado Toast

There’s a reason this dish has become a favorite—it’s fast, filling and delicious. Choose whole-grain toast for the extra fiber and then pair it with a protein source for increased satisfaction. Younkin recommends two eggs, cooked however you like them.

Smoked salmon is another great option. For a plant-based version, try hemp seeds and a squeeze of lime or black beans and salsa. The possibilities are endless, but if you want some inspiration, try Avocado Toast with Burrata, Caprese Avocado Toast or West Coast Avocado Toast.

8. Tofu Scramble

Whether you follow a vegan diet or just like to make some of your meals plant-based, a tofu scramble is a great way to get more plant-based protein in your diet, which is tied to many positive health benefits.

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Add your favorite vegetables, herbs and spices and pair with whole-grain toast topped with nut butter or avocado for a well-balanced, filling breakfast. Or wrap it up in a tortilla with black beans, veggies, salsa and avocado for a super-filling, plant-forward breakfast burrito.