7 Tips to Help You Build a Healthy Breakfast

Marketing departments have spent decades telling Americans that cereal, sweetened coffee and espresso drinks, and processed meats are essential parts of breakfast. 

But your morning meal is an opportunity to get a variety of healthy nutrients to jumpstart your day and optimize your health. Here’s how to do that.

What components make up a healthy breakfast?

By applying the basics of healthy eating to breakfast, you’ll start the day off with a variety of nutrients. This means including some fruits or vegetables, whole grains, and protein in your morning meal.

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Here are some examples of healthy breakfast ingredients that fit the bill:

• Protein: Eggs, yogurt, and turkey or soy bacon

• Whole grains: Breads or waffles made from whole grains, oats, or buckwheat

• Fruits: Berries, peaches, or bananas

• Vegetables: Spinach, bell peppers, or broccoli

• Healthy fats: Avocado, nuts, or olive oil

Whether you’re looking for healthy breakfast ideas for kids or something to take on the go, here are some tips that can help.

How to put a healthier spin on typical breakfast items

Here are seven ways you can build a healthy and filling breakfast. 

1. Make your grains whole

The refined grains typically found in breakfast foods like white bread, pastries, and some cereals lack fiber, which helps you feel full. Women should aim for 25 g of fiber per day, while men should get 38 g.

Adding more whole grains to your breakfast can help you increase your fiber intake. You can do this by:

• Switching to whole-grain versions of toast, cereal, or tortillas

• Adding a side of grains like oatmeal or ancient grains (quinoa or millet), seasoned to your liking

• Using whole-grain flour to bake muffins, grill pancakes, or make waffles

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2. Add vegetables

While it’s common to think of bell peppers, spinach, and broccoli as foods for later in the day, there’s no reason you can’t have them with breakfast. Adding vegetables is an effective way to get more fiber, antioxidants, and vitamins and minerals, without a significant increase in calories. 

You can try:

• Mixing in some fresh or frozen veggies like bell pepper slices or spinach to your eggs (or oats for a savory oatmeal) 

• Topping your omelet with pico de gallo (a mix of tomatoes, onions, and cilantro) or sautéeing veggies to eat alongside breakfast meat 

• Blending some beets along with yogurt and strawberries into a smoothie 

3. Bring on the berries

Think about letting the sweetness of fruit stand in for sugar in your morning meal. Most Americans don’t get enough vitamin-rich fruits in their diets. So breakfast is a great time to add some. 

Top your cereal, oatmeal, or cottage cheese with fruits such as:

• Fresh or frozen berries

• Sliced peaches or nectarines

• Sliced apples

• Fresh figs

• Cut mango

4. Fit in healthy fats

Healthy fats are an important part of our diet — and adding them to your breakfast can also help you keep you satisfied until lunch. Sources of “good” fat include nuts and seeds, avocado, and olive oil. 

Consider: 

• Adding almonds and hemp seeds to your oatmeal, whole-grain pancakes, or yogurt parfait

• Opting for other seed and nut options like flax, chia, and pumpkin seeds, as well as walnuts and pistachios

• Cooking your eggs, veggies, or breakfast meat in olive oil

• Layering some salmon lox onto a whole-grain bagel for healthy omega-3 fatty acids

• Blending natural yogurt, a handful of spinach, and your favorite fruits together to make a healthy smoothie 

• Adding nut butter and flax seeds to yogurt or oatmeal for additional protein and ginger and cinnamon for extra flavor

5. Pick lean protein

To make a high-protein breakfast a bit healthier, try swapping processed meats like bacon and sausage for leaner varieties like turkey sausage or plant-based alternatives. If you’re not a fan of plant-based meat options, you can also get protein from tofu, eggs, or beans. These are versatile ingredients that can be prepared and seasoned in a variety of ways.

To switch up your breakfasts, experiment using the above proteins in the following ways:

• Assemble breakfast tacos with scrambled eggs, black beans, and your favorite veggies.

• Scramble tofu with black sesame seeds, onions, and peppers.

• Make an egg dosa, a savory crepe made from fermented rice and lentil batter with eggs and veggies folded in.

• Use leftover veggies and meat in an omelet or frittata.

6. Top your toast differently

Instead of butter or jelly on bread, consider switching up your toppings for more filling and nutrient-dense options. 

Try: 

• Mashed avocado for healthy fats: Add a squeeze of lime along with your favorite seasonings or an egg on top for additional protein.

• Unsweetened nut butter for protein and fiber: Chop up your favorite fruit for natural sweetness and a nutrient boost.

• Cottage cheese: Spread and drizzle with some honey, sprinkling sichuan peppers and scallions on top for a kick.

• Grilled halloumi: Layer with tomatoes, cucumbers, and olives with Za’atar spice.

7. Limit added sugars

Sugar-sweetened breakfast foods add calories without beneficial nutrients. Without fiber, healthy fat, or protein, you’re likely to feel hungry sooner. One way to reduce added sugar is to choose foods that are unsweetened to begin with. Then add small amounts of a sweetener as needed. 

That could look like: 

• Starting with unsweetened oats or cereal and adding in your favorite fruit

• Brewing coffee or preparing tea and adding a little bit of honey or another natural sweetener 

• Adding a splash of milk to your coffee instead of sugar to help you appreciate the natural flavor of the beverage

What are the benefits of eating a healthy breakfast?

Whether breakfast is really the most important meal of the day, as the adage declares, is up for debate. This is because what you eat for breakfast makes a big difference. Regularly eating a donut or sugary cereal does not offer health benefits — but there are plenty of good reasons to eat a healthy breakfast. Research suggests an association between people who eat breakfast and lower rates of: 

• Heart disease

• Type 2 diabetes

• High blood pressure

And if you have diabetes, eating regular meals — including a healthy breakfast — can help you manage your blood sugar levels. 

A healthy breakfast is also important for kids. A review of studies found that kids who ate breakfast had better academic performance than those who did not eat breakfast. But what they ate also mattered. Students who ate a healthier breakfast had better attention and memory than kids who ate less healthy foods for breakfast.

Why trust our experts?

Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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