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58 Best Healthy Breakfast Ideas For Weight Loss That You'll Want To Wake Up To

Breakfast pizza, anyone?

Breakfast is a huge part of weight loss. It's the first meal of the day, and can dictate not only your nutrition for the rest of the day but also the trajectory of your entire weight loss journey. Even if you don't love eating first thing in the morning or it's hard to come up with healthy breakfast ideas, fueling up in the a.m. is a vital part of weight loss. If you tend to skip it, you're already setting yourself back.

"One of the biggest mistakes I see in the morning is actually not eating anything at all. This diet trend has many people overlooking the power of starting your day off with a balanced breakfast, especially for balancing blood sugars and hormones at the start of your day," says Seattle-based registered dietitian nutritionist, Ginger Hultin, RDN, the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.

But if you're eating the wrong foods at breakfast, you may also be sabotaging your efforts. What that means is you should prioritize protein at this meal. Research has shown that a protein-rich breakfast increases satiety hormones more than a breakfast with the same amount of calories but higher in fat or carbs.

"Instead of eating a breakfast that is high in carbohydrates, such as croissants, grits, a bowl of fruit, and a slice of bacon, switch to a breakfast that is higher in protein and healthy fat, such as grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed," says Esosa Osagiede, MPH, RDN, a registered dietitian based in Texas.

And that also includes paying attention to portions. “No matter how healthy a food is, like wild salmon, avocado, or fresh coconut, if we overdo the portion sizes, it will always inevitably lead to weight gain," says Cory Ruth, RDN, a women's health expert and the CEO of The Women's Dietitian. Macronutrient composition (like how much protein, fat, and carbs you’re eating) definitely matters, but it’s impossible to lose weight if you are not in a calorie deficit, she adds.

How much should you eat at breakfast if you're trying to lose weight?

Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, according to Gabrielle Tafur, RD, an Orlando, Florida-based dietitian. Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.

Everyone's individual caloric needs are different, so talk to a dietitian to determine what's right for your body, activity level, and goals. As a general recommendation, Tafur ballparks it at around 400 to 500 calories. "This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she says.

What are the best proteins to have for breakfast?

  • Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways, says Tafur. These can be a great quick breakfast that’s high in protein and iron.
  • Plant-based yogurt. Plant-based yogurt such as Siggi’s can add protein and creaminess to a smoothie or granola bowl and tends to be less processed than dairy-based yogurts, Tafur says.
  • Organic chicken sausage. If you’re a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and add some fruit to keep the breakfast on the lighter side, says Tafur.
  • Nut butter. As long as you don’t overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but Tafur also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
  • Seitan. If you’re vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores, says Tafur.

    What are the best fruits and vegetables to have for breakfast?

    • Melon. When it comes to getting the most volume for the least amount of sugar, melons like cantaloupe or honeydew can be your best friend in the morning, says Tafur. She recommends freezing up chopped melon to add to your smoothies as well.
    • Berries. In season, berries such as strawberries, blueberries, and cherries can be a delicious way to add natural sugar and sweetness to bowls or even on the side of a protein-packed omelet.
    • Kiwi. “Kiwis are such an underrated fruit—one to two can provide you with a day’s worth of vitamin C,” says Tafur.
    • Bananas. Paired with a hard-boiled egg, they can make for a perfect breakfast in a hurry.
    • Papayas. Papaya contains enzymes that aid the digestive process, not to mention they’re sweet and taste fantastic, says Tafur. Add them on top of a plant-based yogurt for a tropical twist.

      What are the best grains to have for breakfast?

      • Oatmeal. Oats are a great option if you’ve gone gluten-free, says Tafur. They’re a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
      • Quinoa. Who knew this high-protein option could be eaten at breakfast too? Don’t be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. “Adding cinnamon to this mixture can be the perfect alternative to a sugary granola,” she says.
        • Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
        • Amaranth. This may be another grain you’re not familiar with. “Amaranth is a great alternative to oats and eaten in a similar manner,” says Tafur. “It has a nuttier, courser texture, and is still packed with fiber to aid digestion.”

          What are the best drinks to have at breakfast for weight loss?

          • Black coffee. Caffeine can obviously help you feel more alert in the morning, but black coffee is an excellent way to finish off your breakfast meal and aid in satiety while avoiding added fat and sugar.
          • Black tea. If you're not a coffee drinker, black tea is a great alternative to aid in satiety in the same way, says Tafur.
          • Matcha tea. Matcha contains powerful antioxidants that can fight cell damage. It can also be added into smoothies if you don't enjoy it in tea form, says Tafur.
          • Green tea. If you want a caffeine boost that’s not quite as intense as coffee, green tea is an excellent option that's packed with the same antioxidants in matcha. “I use green tea as the base of my smoothies as an alternative to fruit juices to provide an extra flavor kick,” says Tafur.

            Just because you are trying to lose weight doesn't mean you have to forgo all kinds of add-ons in your morning beverage. "Lower fat milk or plant-based milks like soy or almond can be better choices than high-fat cream or creamers," says Hultin.

            And you can still have sweeteners, but just watch how much you're pouring. According to the American Heart Association, the maximum amount of added sugar you should eat in a day is 25 grams for women. "Therefore, a cup of coffee with about five tablespoons of French vanilla coffee creamer is the max amount of added sugar for the day, which is easy to surpass since most people pour their creamer from the bottle into the coffee," notes Osagiede. "Two tablespoons of syrup is about 90 calories. There is nothing wrong with these creamers or syrups. However, limit yourself to one serving of creamer or sugar and one cup of coffee or tea."

            If plain green or black tea is too bitter to stomach, try one blended with a floral like hibiscus or jasmine, suggests Hultin.

            Here are 58 (yup, 58) delicious, healthy recipes from bloggers and nutritionists to get you started.

            egg tomato and scallion sandwich

            Egg, Tomato, And Scallion Sandwich

              Want a morning egg sandwich, but a BLT doesn't quite fit into your diet? Sub it with this egg, tomato, and scallion sandwich. It's just as tasty and super easy to make. Plus, you'll get some protein bright and early.

              Get the recipe

              Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber

              breakfast pizza

              Breakfast Pizza

              Who says pizza can't be a breakfast option? It can when you top it with the usual breakfast go-tos: eggs and bacon. The four-ingredient dough in this recipe calls for Greek yogurt, which is a good source of fiber and calcium.

              Get the recipe

              Per serving: 271 cal, 9 g fat, 27 g carbs, 20.5 g protein, 1.5 g fiber

              breakfast quiche
              Jeanette's Healthy Living

              Healthy Bacon, Egg, And Potato Breakfast Casserole

              Here's a good option for when you're craving something more brunch-y, as opposed to a traditional breakfast. This casserole is made with low-fat cheese, lean turkey bacon, and loads of veggies.

              Get the recipe

              Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fiber

              smoked salmon eggs benedict
              The Endless Meal

              Smoked Salmon Eggs Benedict

              Who can pass up a serving of eggs benny in the morning? If you're thinking, not me, then make sure you've got some smoked salmon on hand and serve these babies up on a bed of arugula instead of an English muffin to cut some carbs out of the traditional dish.

              Get the recipe

              Per serving: 388 cal, 17.2 g fat, 31.5 g carbs, 33.5 g protein, 9.3 g fiber

              chai baked oatmeal
              Eating Bird Food

              Chai Baked Oatmeal

              This dish is a true flavor bomb made with baked oatmeal, pecans, and shredded coconut. Oats can help improve your gut health since they're full of soluble fiber that can aid in managing blood sugar levels and promoting the growth of healthy gut bacteria.

              Get the recipe

              Per serving: 273 cal, 13 g fat, 34 g carbs, 5 g protein, 5 g fiber

              easy hemp granola
              Eating Bird Food

              Easy Hemp Granola

              Making your own granola will help you ensure that it isn't packed with tons of sugar, like many store-bought varieties. To whip this up, you need a variety of nuts and seeds, maple syrup, and dates, plus a serving of hemp hearts.

              Get the recipe

              Per serving: 235 cal, 17 g fat, 16 g carbs, 5 g protein, 4 g fiber

              butternut squash protein pancakes
              Eating Bird Food

              Butternut Squash Protein Pancakes

              You can taste the fall season all year long with these butternut squash protein pancakes. Butternut squash is loaded with nutrients, including vitamins A and C and magnesium.

              Get the recipe

              Per serving: 236 cal, 32 g fat, 22 g carbs, 5 g protein, 3 g fiber

              quinoa breakfast skillet
              Live Eat Learn

              Sweet Potato And Spinach Quinoa Skillet

              This supercharged dish only requires you to use one pan. You'll cook a ton of veggies, including vitamin-packed spinach, and some fiber-rich quinoa to keep you full and satisfied until lunch time.

              Get the recipe

              Per serving: 223 cal, 9.7 g fat, 24.4 g carbs, 11.1 g protein, 3.3 g fiber

              Live Eat Learn


              A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. You can customize your plate by adding some of your fave toppings. This recipe specifically adds in some feta, parsley, and crushed pepper.

              Get the recipe

              Per serving: 165 cal, 9.2 g fat, 14.4 g carbs, 9 g protein, 3.8 g fiber

              breakfast tacos
              Live Eat Learn

              Vegan Breakfast Tacos

              These vegan tacos don't skimp out on the flavor. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and the usual taco toppings, like cilantro, radishes, and avocado.

              Get the recipe

              Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fiber

              crispy hash browns
              Cookie + Kate

              Crispy Hash Browns

              Pair these up with some sunny-side eggs, a tasty frittata, or some protein-powered pancakes. This side dish is an instant flavor boost to any breakfast meal, and depending on what you pair them with, it's a healthy and delicious choice.

              Get the recipe

              Per serving: 211 cal, 14.1 g fat, 20.8 g carbs, 2.5 g protein, 1.5 g fiber

              breakfast muesli
              Cookie +Kate

              Bircher Muesli

              This bircher muesli subs in almond milk for cream and features homemade applesauce, though store-bought's okay too if you don't feel like spending extra time in the kitchen.

              Get the recipe

              Per serving: 409 cal, 15.1 g fat, 59.8 g carbs, 9 g protein, 10.7 g fiber

              tropical acai bowl
              Cookie + Kate

              Tropical Acai Bowl

              By now you've probably heard about the superfood properties of acai berries, thanks to their antioxidant content. Though you probably won't find the actual berry in your local supermarket, the frozen puree may be a little easier to track down. This bowl combines the puree with other fruits to create a tropical and healthy burst of flavor.

              Get the recipe

              Per serving: 257 cal, 5.8 g fat, 52.1 g carbs, 2.3 g protein, 8.1 g fiber

              zucchini fritters
              Well Plated

              Cheesy Potato Fritters With Zucchini

              These potato fritters kick it up a notch by adding some zucchini into the mix. Zucchinis are full of soluble and insoluble fiber, which makes them a good choice for improving digestion and aiding the growth of healthy gut bacteria.

              Get the recipe

              Per serving: 94 cal, 4 g fat, 11 g carbs, 5 g protein, 1 g fiber

              bagel egg
              Well Plated

              Bacon Egg-In-A-Hole With Smashed Avocado

              Choose your bagel (this recipe uses whole wheat) and toast it, while frying your egg in its center hole. Sounds tough, but it's really not. Plus the end result is totally worth it.

              Get the recipe

              Per serving: 304 cal, 19 g fat, 28 g carbs, 0 g protein, 6 g fiber

              curried chickpea hash
              Well Plated

              Curried Chickpea Hash With Broccoli And Spinach

              Chickpeas, the special ingredient in this dish, are great for curbing your appetite for longer, since they're full of fiber and high in protein. Though the hash is tasty enough to eat on its own, you can def grab some pita, too.

              Get the recipe

              Per serving: 360 cal, 21 g fat, 32 g carbs, 15 g protein, 9 g fiber

              breakfast oat cups
              Ambitious Kitchen

              Almond Butter Apple Cinnamon Baked Oatmeal Cups

              These oatmeal cups are so tasty you'll want to keep a stash on hand, and you can since they're freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you're ready to eat, and have them with a scoop of your favorite nut butter.

              Get the recipe

              Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fiber

              breakfast burrito
              Ambitious Kitchen

              Healthy Sweet Potato, Black Bean, And Avocado Breakfast Burritos

              A protein-packed burrito for breakfast? Count me in. These are a meatless twist made with black beans, sweet potatoes, and avocado, wrapped in a whole-wheat tortilla.

              Get the recipe

              Per serving: 398 cal, 13.8 g fat, 54.3 g carbs, 18.1 g protein, 10.5 g fiber

              zucchini breakfast pizza
              A Saucy Kitchen

              Zucchini Breakfast Pizza

              A pizza but with zucchini as the crust. Trust me, it works. It has a semi-crunchy texture reminiscent of that of an actual pizza crust made of dough.

              Get the recipe

              Per serving: 140 cal, 2 g sat fat, 11 g carbs, 8 g protein, 2 g fiber

              egg wraps
              A Saucy Kitchen

              Keto Egg Wraps

              Think of these as tortillas made with eggs instead of flour. You can fill these wraps with anything you want, from black beans to spinach and feta. So basically you can use these to create endless dishes.

              Get the recipe

              Per serving: 70 cal, 20 g sat fat, 0 g carbs, 24 g protein, 0 g fiber

              butternut squash and apple hash with sausage
              The Real Food Dieticians

              Butternut Squash And Apple Hash With Sausage

              This recipe calls for making your own breakfast sausage, which, tbh, is a more nutritious choice than opting for the store-bought kind since you'll know just how much sodium is going into it.

              Get the recipe

              Per serving: 308 cal, 13 g sat fat, 24 g carbs, 25 g protein, 5 g fiber

              sausage hash brown egg muffins
              The Real Food Dieticians

              Sausage Hash Brown Egg Muffins

              Take out your muffin tins because you'll need them for this breakfast. You'll combine and bake some eggs, sausage, and really any veggies you have on hand, though this particular recipe adds in onions and peppers.

              Get the recipe

              Per serving: 255 cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fiber

              gluten free berry fruit pizza
              The Real Food Dietitians

              Gluten-Free Berry Fruit Pizza

              You could have a boring cup of Greek yogurt topped with fruit for breakfast or you can have this berry fruit pizza instead–Greek yogurt and fruit still required. To make it, you'll bake up a shortbread crust, slather it with yogurt, and top it with your favorite berries.

              Get the recipe

              Per serving: 178 cal, 13 g fat, 12 g carbs, 5 g protein, 3 g fiber

              paleo crepe pancakes
              Food Faith Fitness

              Paleo Crepes Cake With Lemon Strawberry Coconut Cream

              Dessert and breakfast don't have to be polar opposites. This crepes cake is a tasty breakfast option that calls for sweet strawberries. Good thing strawberries are full of of vitamin C and antioxidants like manganese.

              Get the recipe

              Per serving: 238 cal, 15.8 g fat, 18.5 g carbs, 5.7 g protein, 2.6 g fiber

              spinach parmesan eggs
              Skinny Ms

              Spinach Parmesan Baked Eggs Recipe

              Perfect for people watching their calorie intake, this dish combines baked eggs with your favorite greens. You can always swap the spinach with kale or Swiss chard.

              Get the recipe

              Per serving: 149 cal, 10 g fat, 3 g carbs, 12 g protein, 1 g fiber

              hummus breakfast bowl
              Skinny Ms

              Hummus Breakfast Bowl

              This dish is technically called a breakfast bowl, but tbh you can probably snack on it all day. To make your hummus bowl, you'll need veggies, a healthy grain like quinoa, sunflower seeds and your favorite kind of hummus.

              Get the recipe

              Per serving: 354 cal, 18 g fat, 34 g carbs, 14 g protein, 5 g fiber

              white bean avocado toast
              Skinny Ms

              White Bean Avocado Toast

              Avocado toast is hard enough to pass up on its own. This recipe makes it that much harder. It adds extra protein for a tasty twist. In addition to mashing up avocado for the spread, you'll also create a white bean mixture to throw on it as well.

              Get the recipe

              Per serving: 140 cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fiber

              applesauce muffins
              Chocolate Covered Katie

              Applesauce Muffins

              The applesauce is the key ingredient in this recipe, of course, but you can customize your muffins by mixing in other ingredients, like raisins, walnuts, or shredded coconut.

              Get the recipe

              Per serving: 84 cal, 0.3 g fat, 19.6 g carbs, 2.1 g protein, 2.2 g fiber

              paleo nut bars
              A Spicy Perspective

              Paleo Bars With Nuts And Chocolate Drizzle

              A granola bar is the breakfast of champions, and you can make your own at home using this recipe. It calls for a mixture of nuts including cashews, almonds, and pecans, with a yummy chocolate drizzle as the finish.

              Get the recipe

              Per serving: 232 cal, 17 g fat, 16 g carbs, 6 g protein, 3 g fiber

              Dish, Cuisine, Food, Smoked salmon, Ingredient, Salmon, Fish, Finger food, Produce, Baked goods,

              Smoked Salmon Breakfast Flatbread

              Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in vitamin C as well as B vitamins.

              Get the recipe

              Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber

              Dish, Food, Cuisine, Ingredient, Produce, Staple food, Recipe, Finger food, Salad, Vegetarian food,
              Minimalist Baker

              Scrambled Tofu Breakfast Burrito

              These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they're high in protein and fiber (Hi, kale!) to keep you full longer.

              Get the recipe

              Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber

              Dish, Food, Cuisine, Korean taco, Taco, Ingredient, Gyro, Gordita, Fast food, Staple food,

              Spicy Breakfast Fajitas With Eggs And Guacamole

              These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of vitamin C to support your immune system.

              Get the recipe

              Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber

              Food, Cuisine, Ingredient, Dish, Superfood, Breakfast cereal, Vegetarian food, Breakfast, Flax, Cereal,
              Fit Foodie Finds

              Chocolate Chia Overnight Oats

              Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.

              Get the recipe

              Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber

              Organize Yourself Skinny

              Banana And Chocolate Chip Baked Oatmeal Cups

              These baked oatmeal cups combine mashed bananas with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously...but you know you want to leave ‘em in.

              Get the recipe

              Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber

              Ambitioius Kitchen

              Oatmeal Blueberry Yogurt Pancakes

              Making these pancakes—using rolled oats and protein-rich Greek yogurt—couldn't be easier: Throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and you’ll be leaving your blender out on your counter for another batch tomorrow morning too.

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              Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber

              Ambitious Kitchen

              Breakfast Baked Sweet Potatoes

              Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.

              Get the recipe

              Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber

              Ambitious Kitchen

              Breakfast Acorn Squash

              Squash isn't only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking it until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.

              Get the recipe

              Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber

              Ambitious Kitchen

              Spinach Goat Cheese Quiche With Sweet Potato Crust

              If you don’t have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?

              Get the recipe

              Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber

              Ambitious Kitchen

              Rainbow Cottage Cheese Breakfast Bowls

              Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and you’ve got a breakfast that’s colorful and well-rounded.

              Get the recipe

              Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber

              Chef Savvy

              Five-Ingredient Peanut Butter Energy Bites

              Everyone needs a little energy boost in the a.m. Pair one or two of these energy bites—loaded with healthy fats and protein—with a serving of plain Greek yogurt and you’ll have no problem being a boss all the way until lunchtime.

              Get the recipe

              Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber

              Chef Savvy

              Healthy Whole Wheat Chocolate Chip Pancakes

              Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and it’s two thumbs up for guilt-free indulging, right?

              Get the recipe

              Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber

              Chef Savvy

              Greek Yogurt Waffles

              Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and here’s another tip: Don’t skip the cornstarch in these since that’s what makes them crispy, not soggy.

              Get the recipe

              Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber

              Chef Savvy

              Very Berry Spinach Smoothie

              If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.

              Get the recipe

              Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber

              Healthy Nibbles And Bits

              Savory Oatmeal With Fried Egg

              Isn’t oatmeal supposed to be sweet? Not always. You’ll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.

              Get the recipe

              Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber

              Healthy Nibbles And Bits

              Grown-Up PB&J Toast

              Admit it: You still secretly love PB & J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast.

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              Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber

              The Skinny Fork

              Citrus And Honey Power Breakfast

              This breakfast bowl capitalizes on flavorful favorites like grapefruit and blood orange to give you a breakfast sky-high in fiber as well as protein. Plus, the vitamin C is a great immunity boost, so power up.

              Get the recipe

              Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fiber

              The Skinny Fork

              Breakfast Tostadas

              Heck yes, you can eat Mexican food for breakfast. Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. Did I mention it's topped with cheese and bacon?

              Get the recipe

              Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fiber

              Jar Of Lemons

              Apple Cinnamon Peanut Butter Breakfast Toast

              Choosing a sprouted grain bread for this breakfast toast means that it’s a super smart pick, especially once you top it with healthy fats (peanut butter and nuts) and high-fiber fruit (a juicy apple).

              Get the recipe

              Per serving: 386 cal, 21 g fat, 43 g carbs, 10 g protein, 6 g fiber

              Jar Of Lemons

              Strawberries And Cream Overnight Oats

              Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.

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              Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber

              Chef Savvy

              Healthier Carrot Cake Muffins

              You know you’ve called carrot cake a “health food” before (because carrots), but it’s not even a stretch with these muffins. There’s loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.

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              Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber

              grits with spicy shrimp and sauteed peppers
              Esosa Osagiede

              Grits With Spicy Shrimp And Sautéed Peppers

              "I love a savory breakfast. If you are like me and grew up eating grits, you will love this as well," says Osagiede. "This meal will give you some fiber, protein, and healthy fat with tons of flavor."

              Get the recipe

              Per serving: 346 cal, 6.5 g fat, 44 g carbs, 31 g protein, 7 g fiber

              peanut butter cacao protein oats
              Cory Ruth

              Peanut Butter Cacao Protein Oats

              Oatmeal is absolutely healthy; there is no denying this fact. But, without adding any protein to it, it can send your blood sugars sky high, which can increase our appetite and cravings while decreasing our energy stores, says Ruth. "Adding some protein and healthy fats can slow this spike and create a better-for-you, more balanced breakfast,” she notes.

              Get the recipe

              Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fiber

              5 minute cinnamon apple overnight oats
              Ginger Hultin

              Five-Minute Cinnamon Apple Overnight Oats

              "This recipe is so balanced and filling with whole-grain oats, chia and flax seeds, yogurt for protein and great digestive support," says Hultin. "Apple adds a touch of sweetness, in addition to fiber and anti-inflammatory nutrients. Best of all, you can make a batch of these for the week to ease your busy mornings."

              Get the recipe

              Per serving: 289 cal, 8 g fat, 38 g carbs, 18 g protein

              breakfast hash with plantains fresh cut salsa
              Esosa Osagiede

              Breakfast Hash With Plantains + Fresh-Cut Salsa

              "As a Nigerian girl, I love my plantain. I tell my clients all the time that their cultural food can be a part of their weight loss journey," says Osagiede. "In this quick recipe, we are baking our plantain and pairing it with breakfast sausage and eggs, giving it a sweet and savory taste. Plantains are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium."

              Per serving: 408 cal, 19 g fat, 31 g carbs, 26 g protein, 4 g fiber

              vanilla avocado cashew butter smoothie bowl
              Cory Ruth

              Vanilla Avocado Cashew Butter Smoothie Bowl

              Smoothies are the perfect way to pack in a TON of nutrients to keep us full all morning long. "This smoothie is high in antioxidants, vitamins, minerals, protein, healthy fats, and fiber. Smoothies are also incredibly simple to whip up and totally portable if you need to eat and run,” says Ruth.

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              Per serving: 550 cal, 18 g fat, 41 g carbs, 32 g protein, 9 g fiber

              chocolate protein muffins
              Cory Ruth

              Chocolate Protein Muffins

              “Your average muffin is made with refined white flour and cane sugar. These two ingredients are a fast-pass to a blood sugar roller coaster ride leaving you hangry, spiking your insulin, and disrupting your mood, energy levels, and sleep," says Ruth. These protein-packed, fluffy muffins are a great quick on-the-go breakfast alternative that's not only healthy but also super yummy.

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              Per serving: 350 cal, 20 g fat, 12 g carbs, 16 g protein, 7 g fiber

              high protein turmeric golden pancakes
              Cory Ruth

              High-Protein Turmeric Golden Pancakes

              Turmeric is a potent anti-inflammatory spice. Inflammation is at the heart of so many medical conditions and weight issues, so taking every opportunity to fight back is essential, says Ruth. These pancakes are fluffy, filling, and packed full of protein and antioxidants. You certainly can’t get that out of a box!

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              Per serving: 398 cal, 12 g fat, 50 g carbs, 19 g protein, 7 g fiber

              cookie dough truffle balls
              Cory Ruth

              Cookie Dough Truffle Balls

              “These are mouth-watering bite-sized truffles with melt-in-your-mouth cookie dough and chocolate," says Ruth. They’re made with protein-rich almond flour and antioxidant-rich cinnamon, so they're both filling and good for you.

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              Per serving: 250 cal, 18 g fat, 22 g carbs, 7 g protein, 8 g fiber

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