12 Healthy Breakfast Options to Kickstart Your Morning

Chances are good that you’ve heard breakfast referred to as the “most important meal of the day” time and time again. Balanced meals are important regardless of whether they’re eaten in the morning, at lunchtime, or at dinnertime, but breakfast is undoubtedly crucial for starting your day on the right foot.

“Having a balanced breakfast that provides carbohydrates, fiber, protein, and healthy fats can set you up for feeling energized and ready to take on the day,” says registered dietitian nutritionist Frances Largeman-Roth, RDN. “If you only have a donut or a danish, you may find your energy crashing fairly soon after you eat. Likewise, a breakfast that’s too low in calories—say, a piece of plain toast or a piece of fruit and coffee—won’t get you very far.”

Besides filling your metaphorical tank with gas to tackle the day’s workout and power your brain through the morning, breakfast also sets the tone for the hours between now and bedtime, “including how energetic you feel and how well your metabolism runs,” Largeman-Roth says. What’s more, research suggests that those who skip breakfast tend to fall short on important nutritional factors, including fruit and whole grains.

Even if you wake up early (or very late—whoops!), “it’s important to eat something for breakfast,” adds board-certified sports dietitian Roxana Ehsani, RD. “Eating breakfast has been linked to countless benefits: improved work performance, productivity, managing healthy weight, and reduced chronic disease risk.”

But what should you put on your plate? You want a meal that gives your body the nutritious fuel it needs to move, feels easy enough to prepare, and, of course, tastes delicious. Keep reading to discover a dozen healthy breakfast ideas that check off all the boxes, courtesy of Largeman-Roth; Ehsani; registered dietitian nutritionist Lena Bakovic, RDN; and Peloton nutritionist Dr. Jaime Schehr, RD. 

1. High-Protein Cottage Cheese Toast

Bakovic says the best post-workout healthy breakfast options feature two important elements: protein and fiber. “Including protein and fiber at breakfast can be helpful in many ways,” she explains. “These components have been shown to aid in managing weight in the long-term, balancing blood sugar levels throughout the day, and helping to curb overeating or snacking in the evening. These two nutrients really set the tone for the rest of the day.”

Peloton instructor Ash Pryor showcases this dynamic duo in a fun choose-your-own-adventure form with her fully loaded toast recipe, which gets two thumbs up from Dr. Schehr. Top a couple slices of toasted bread (whole-grain slices sneak in about 3 grams of fiber a piece) with ¼ cup each of cottage cheese. 

From there, either drizzle on honey and finish with a pinch of salt and red pepper flakes for a sweet-and-spicy spin, or top the creamy cheese with a few slices of smoked salmon (which adds a nice boost of omega 3 fats!), sliced cucumbers, and a pinch of red pepper flakes and everything seasoning.

2. Oatmeal with Nut Butter and Fruit

Largeman-Roth agrees that fiber and protein are key, and you score both with this healthy breakfast option thanks to its oats and nut butter components, respectively. However, don’t forget another very important aspect: antioxidants. That’s because “when we exercise intensely, free-radical damage occurs,” she says. “It’s beneficial to include antioxidant-rich foods like berries, pomegranate seeds, and citrus fruit to stay our healthiest at a cellular level.”

Since this easy and healthy breakfast idea offers about 50 grams of carbs and a dose of healthy fats, Peloton instructor Matt Wilpers calls this his “number-one go-to breakfast, especially before a 120-minute Power Zone Endurance ride.” Try it about an hour before you clip in.

Simply combine ⅓ cup oats (steel-cut for a “nice, slow fuel release,” Matt says) with ⅔ cup water or milk and 1 tablespoon chia seeds in a saucepan and cook. Once the grains are chewy yet tender, transfer this to a bowl and top with antioxidant-strong blueberries, nut butter, sliced banana, a sprinkle of raisins and coconut, and ground flax seeds. (It’s easy to see why Dr. Schehr loves this recipe too.)

3. Avocado Toast with Eggs and Pomegranate Juice

Oatmeal is Matt’s first breakfast. As for breakfast number two, he frequently turns to toast for some post-workout morning fuel—specifically, this no-recipe-required combo of whole-grain toast crowned with mashed avocado and scrambled eggs. Approved by Dr. Schehr, this healthy breakfast idea is “high in protein with a little bit of carbs to help replenish your carb reserves,” Matt says.

Bakovic also digs this recipe because it checks the boxes for fiber and healthy fats, which help us stay satisfied for longer. 

Largeman-Roth recommends adding a glass of pomegranate or cherry juice on the side, if you happen to have some handy. “I love the sweet-tart flavor of the juice, and the fact that it’s exceptionally high in polyphenol antioxidants, which help to fight the free-radical damage that occurs with intense workouts, like a HIIT ride,” she says.

4. Scrambled Eggs and Veggies with Whole-Wheat Toast 

Admittedly, not everyone is keen on avocados… or wants to fuss with finding a piece of fruit with an elusive just-right level of ripeness. If this sounds familiar, skip the avocado, keep the toast, and pair it with scrambled eggs studded with sautéed vegetables.

When you crack the eggs, don’t ditch the yolks, Ehsani advises. Scrambled eggs made with whole eggs offer high-quality protein, healthy fats, and beneficial micronutrients like vitamins A, D, E, and K, she notes. (Those vitamins are only found in that sunny yellow yolk.) 

Aim to incorporate a mix of diced veggies for “extra vitamins, minerals, dietary fiber, and antioxidants,” Ehsani adds. Tack on a slice or two of whole-wheat toast or sprouted bread to round out this meal, and if you like some heat, finish with a drizzle of hot sauce.

5. Chia Pudding

Don’t want to fuss with making a meal first thing in the morning? Ash, Dr. Schehr, Ehsani, Bakovic, and Largeman-Roth are all fans of overnight chia pudding, which you can actually assemble up to five days ahead. (Just refrigerate until you’re ready.) Rich in omega-3 fats, muscle-supporting protein, and fiber, this creamy, healthy breakfast idea can act like a canvas for any colorful toppings you’d like to add. 

Start by adding 2 tablespoons of chia seeds with milk. Drizzle in honey, if desired, then stir or shake the ingredients to combine before chilling for 60 minutes or overnight…or longer. Just before diving in, for even more protein, stir in a scoop of Greek yogurt or cottage cheese, if desired. Then top the pudding with your favorite nut butter and any fruit you have hanging out in your kitchen.

6. Protein Waffles

If you’re craving a healthy breakfast idea that takes less than 5 minutes to prepare, stock up on whole-grain freezer waffles with at least 10 grams of protein per serving, the dietitians we spoke with suggest. Then, even on your most time-crunched mornings, you can snag two from the box, toast until golden brown, then top them with a nut butter and fruit.

If you have a little wiggle room in your schedule—or have some free time during the weekend to prep ahead—make a batch or two of Peloton instructor Rad Lopez’s ultimate power breakfast: homemade protein waffles. Simply blend the ingredients (don’t forget the cinnamon!), pour the batter into a greased waffle iron, cook, then garnish with nut butter, sliced bananas, and honey.

Dr. Schehr loves this recipe because “the protein from the Greek yogurt, the protein powder, and the eggs adds about 18 grams of protein per serving,” Rad explains. Plus, “you have fiber from the oat flour and bananas for gut health and digestion,” he adds “And with the healthy amount of fat from the peanut butter, it’s the perfect option to keep you going.”

Quick note on protein powder: It’s best to get the OK from your healthcare provider before trying any new supplements, and consider reaching for a high-quality pick from the National Sanitation Foundation’s (NSF) Certified for Sport® directory.

7. Greek Yogurt Parfait with Fruit and Pistachios

A no-cook nosh like this one, a favorite of Ehsani’s, is another great alternative for anyone in need of a lightning-quick healthy breakfast. To recreate it at home, simply fill a glass with layers of any flavor of Greek yogurt, diced fruit, and nuts; repeating the layers twice or three times for an aesthetically pleasing parfait. Prepare this the morning you plan to enjoy it, or get a headstart by pulling it together and popping it in the fridge as you make dinner the night before. 

“Greek yogurt adds protein, calcium, and probiotics to your morning meal, while fruit like berries sneak in fiber, vitamins, minerals, and antioxidants,” Ehsani says. “Then the nuts join the party, bringing along plant protein, healthy fats, and fiber.”

Any nut works beautifully here, but if you’re hoping to add more protein to your plate, opt for pistachios, since a 1-ounce serving has as much protein as an egg (6 grams!).

8. Cottage Cheese with Cinnamon, Diced Apples, and Walnuts 

For a similar sweet, sustaining breakfast bowl, follow Largeman-Roth’s lead and top a serving or two of cottage cheese with diced apple (skin on to score as much fiber as possible), a handful of chopped toasted walnuts, and a few shakes of cinnamon.

“This is easy and keeps me full for hours,” Largeman-Roth says. In addition to cottage cheese’s 24 grams of protein per cup, and the fiber in the apple, “walnuts are a treasure trove of healthy fat, including plant-based omega-3s, which are necessary to keep our brain and heart healthy,” she explains. “It’s smart to get this type of fat at breakfast because you might miss out on it later in the day when things can get chaotic.”

9. High-Protein Breakfast Tacos

Peloton instructor Emma Lovewell confirms that “tacos are one of my favorite foods,” so why wait until dinner to enjoy them? Her beloved breakfast taco recipe, which gets the stamp of approval from Dr. Schehr, is a boon for the body thanks to protein-strong eggs and beans as well as slow-releasing carbs from the beans. 

For a quick, high-protein healthy breakfast option, Emma warms a couple of corn tortillas in a skillet, melts a thin layer of shredded cheese on top, then stuffs those shells with spinach scrambled eggs, black beans, pickled onions, avocado, and hot sauce. The result is “what I look forward to eating while I teach my 45-minute rides every Sunday,” Emma says.

Don’t feel forced to stick with egg tacos, either. Last night’s beef tacos—or anything you had as your final meal of the day—could be repurposed here, Ehsani says: “Get creative. Breakfast doesn’t have to just be regular breakfast foods. It can also be leftovers from dinner the night before!”

10. Breakfast Bagel Sandwich

Yes, bagels can be part of a balanced breakfast! Case in point: Dr. Schehr and Peloton instructor Mariana Fernández both love this high-protein breakfast bagel sandwich, which “has 55 grams of carbs, which is great to replenish those carbohydrates post-long run, [or ride],” Mariana points out. Plus, it packs in “40 grams of protein for the recovery of the muscles,” she adds, which come courtesy mainly of the scrambled eggs and deli turkey. 

Stuff the eggs, turkey, and a couple slices of cheese inside a toasted everything bagel to max out the flavor, Mariana recommends. Or swap in your own favorite savory bagel variety. (Save the cinnamon-raisin or blueberry for another recipe!)

11. Protein Smoothie

Go ahead, give it a whirl. Bakovic gives her clients a permission slip to get creative—and clean out the fridge—by blending up a breakfast smoothie. Select any flavor protein powder, a frozen fruit, yogurt or milk (plant-based or dairy), and chia seeds or flaxseeds. This combination checks all of the protein, carb, healthy fat, and fiber boxes, plus it can deliver a different flavor experience each day. 

“Ideal for folks on the go, I recommend featuring this in a rotation with solid food, rather than liquid breakfasts every day, for the most nourishing meal plan,” Bakovic says. Still, as-is, this sippable mini meal is an excellent option to keep in your mental recipe book.

If you prefer to follow a set formula, try Peloton instructor Camila Ramón’s mango cheesecake smoothie made with 1 cup milk, ½ cup Greek yogurt (for that “tangy, cheesecake-y flavor,” Camila says), a serving of vanilla protein powder, a handful of spinach, a teaspoon of chia seeds, and 1 cup frozen mango chunks. This recipe gets the green light from Dr. Schehr thanks to the protein boost, healthy fats, and blood sugar support it provides.

12. Power Coffee

Yes, we know we said earlier that coffee doesn’t qualify as breakfast. However, it can be a solid addition to your breakfast if you try power coffee designed by Dr. Schehr and Peloton instructor Rebecca Kennedy. 

Pour hot espresso over fat-rich cacao butter wafers, protein-stoked collagen peptides, and a tablespoon of fiber powder. Then, to make this “luxurious,” Rebecca prefers to top her mug with vanilla-scented whipped cream. Nothing else is required for the “perfect power coffee,” Dr. Schehr and Rebecca agree.