If you're trying to lose weight, eating breakfast is a nonnegotiable
Breakfast sets the tone for your day, and it also plays a huge role in weight loss. If you're in the habit of skipping breakfast on the reg, it's time to add some easy, healthy breakfast ideas to your routine.
‘One of the biggest mistakes I see in the morning is not eating anything at all,’ says Ginger Hultin, registered dietician, owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How To Eat to Beat Disease Cookbook. ‘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,’ she says.
If your goal is weight loss, what you eat for breakfast matters. ‘Instead of eating a breakfast that is high in carbohydrates, switch to a breakfast that is higher in protein and healthy fat,’ says Esosa Osagiede, a Texas-based dietitian. Eating a high-protein breakfast will also help you stay full throughout the day compared to a carbohydrate-heavy breakfast, according to a study published in the Journal of Dairy Science.
Here are the best healthy breakfast ideas for weight loss that will make you look forward to your mornings.
Meet the experts: Ginger Hultin, RDN, is the owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Esosa Osagiede, MPH, RDN, is a health promotion specialist with HealthSmart. Cory Ruth, RDN, is a nutritionist with a special focus on PCOS and the CEO of The Women's Dietitian. Gabrielle Tafur, RD, is an Orlando, Florida-based dietitian.
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, a 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.
If weight loss is your ultimate goal, macronutrient composition (a.k.a. how much protein, fat, and carbs you’re eating) matters, but ‘it’s impossible to lose weight if you are not in a calorie deficit,’ explains Cory Ruth, a nutritionist and CEO of The Women's Dietitian.
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, your daily calorie intake should ‘allow enough food to prevent unnecessary snacking or grazing throughout the day,’ Tafur says.
61 healthy breakfast ideas for weight loss
1. 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.
Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fibre
2. 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.
Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fibre
3. 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.
Per serving: 583 cal, 38 g fat, 29 g carbs, 29 g protein, 2 g fibre
4. Chai Baked Oats
This dish is a true flavour bomb made with baked oats, pecans, and shredded coconut. Oats can help improve your gut health since they're full of soluble fibre that can aid in managing blood sugar levels and promoting the growth of healthy gut bacteria.
Per serving: 273 cal, 13 g fat, 34 g carbs, 5 g protein, 5 g fibre
5. 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.
Per serving: 235 cal, 17 g fat, 16 g carbs, 5 g protein, 4 g fibre
6. Butternut Squash Protein Pancakes
You can taste the Autumn season all year long with these butternut squash protein pancakes. Butternut squash is loaded with nutrients, including vitamins A and C and magnesium.
Per serving: 236 cal, 3 g fat, 32 g carbs, 22 g protein, 3 g fibre
7. 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 fibre-rich quinoa to keep you full and satisfied until lunchtime.
Per serving: 223 cal, 9.7 g fat, 24.4 g carbs, 11.1 g protein, 3.3 g fibre
8. Shakshuka
A dish common in North African and Middle Eastern cuisine, Shakshuka is typically made from a combination of eggs and tomatoes. You can customise your plate by adding some of your fave toppings. This recipe specifically adds in some feta, parsley, and crushed pepper.
Per serving: 165 cal, 9.2 g fat, 14.4 g carbs, 9 g protein, 3.8 g fibre
9. Vegan Breakfast Tacos
These vegan tacos don't skimp out on the flavour. In place of eggs, it calls for scrambled tofu, smoky chickpeas, and toppings like cilantro, radishes, and avocado.
Per serving: 245 cal, 9.3 g fat, 31.6 g carbs, 12.3 g protein, 7.1 g fibre
10. 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 flavour boost to any breakfast meal, and depending on what you pair them with, it's a healthy and delicious choice.
Per serving: 211 cal, 14.1 g fat, 20.8 g carbs, 2.5 g protein, 1.5 g fibre
11. Bircher Muesli
This bircher muesli subs in almond milk for full-fat milk and features homemade applesauce, though store-bought's okay too if you don't feel like spending extra time in the kitchen.
Per serving: 431 cal, 15.1 g fat, 62.9 g carbs, 9.5 g protein, 11.2 g fibre
12. 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 flavour.
Per serving: 257 cal, 5.8 g fat, 52.1 g carbs, 2.3 g protein, 8.1 g fibre
13. Cheesy Potato Fritters With Courgette
These potato fritters kick it up a notch by adding some courgettes into the mix. Courgettes are full of soluble and insoluble fibre, which makes them a good choice for improving digestion and aiding the growth of healthy gut bacteria.
Per serving: 97 cal, 4 g fat, 13 g carbs, 4 g protein, 2 g fibre
14. Bagel Egg-In-A-Hole With Smashed Avocado
Choose your bagel (this recipe uses whole grain) and toast it, while frying your egg in its centre hole. Sounds tough, but it's really not. Plus the end result is totally worth it.
Per serving: 304 cal, 19 g fat, 28 g carbs, 6 g fibre
15. 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 fibre and high in protein. Though the hash is tasty enough to eat on its own, you can definitely grab some pita, too.
Per serving: 375 cal, 20 g fat, 38 g carbs, 14 g protein, 6 g fibre
16. 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 favourite nut butter.
Per serving: 143 cal, 7 g fat, 17.3 g carbs, 4.8 g protein, 3 g fibre
17. 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 fibre
18. Courgette Breakfast Pizza
A pizza but with courgette as the crust. Trust me, it works. It has a semi-crunchy texture reminiscent of that of an actual pizza crust made of dough.
Per serving: 140 cal, 2 g sat fat, 11 g carbs, 8 g protein, 2 g fibre
19. 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.
Per serving: 70 cal, 5 g fat, 0 g carbs, 6 g protein, 0 g fibre
20. 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.
Per serving: 308 cal, 13 g sat fat, 24 g carbs, 25 g protein, 5 g fibre
21. 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.
Per serving: 255 cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fibre
22. Gluten-Free Berry Fruit Pizza
You could have a boring cup of Greek yoghurt topped with fruit for breakfast or you can have this berry fruit pizza instead – Greek yoghurt and fruit still included. To make it, you'll bake up a shortbread crust, slather it with yoghurt, and top it with your favourite berries.
Per serving: 178 cal, 13 g fat, 12 g carbs, 5 g protein, 3 g fibre
23. Paleo Crepes Cake With Lemon Strawberry Coconut Cream
Dessert and breakfast don't have to be polar opposites. This crepe cake is a tasty breakfast option that calls for sweet strawberries. Good thing strawberries are full of vitamin C and antioxidants like manganese.
Per serving: 238 cal, 15.8 g fat, 18.5 g carbs, 5.7 g protein, 2.6 g fibre
24. Spinach Parmesan Baked Eggs Recipe
Perfect for people watching their calorie intake, this dish combines baked eggs with your favourite greens. You can always swap the spinach with kale or Swiss chard.
Per serving: 149 cal, 10 g fat, 3 g carbs, 12 g protein, 1 g fibre
25. 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 favourite kind of hummus.
Per serving: 354 cal, 18 g fat, 34 g carbs, 14 g protein, 5 fibre
26. 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.
Per serving: 140 cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fibre
27. Applesauce Muffins
The applesauce is the key ingredient in this recipe, of course, but you can customise your muffins by mixing in other ingredients, like raisins, walnuts, or shredded coconut.
Per serving: 84 cal, 0.3 g fat, 19.6 g carbs, 2.1 g protein, 2.2 g fibre
28. 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.
Per serving: 232 cal, 17 g fat, 16 g carbs, 6 g protein, 3 g fibre
29. 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.
Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber
30. Scrambled Tofu Breakfast Burrito
These vegan burritos pack a ton of flavour and are easy to take on the go. Plus, they're high in protein and fibre (hi, kale!) to keep you full longer.
Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fibre
31. Spicy Breakfast Fajitas With Eggs And Guacamole
These vegetarian fajitas are loaded with flavour 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.
Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fibre
32. Chocolate Chia Overnight Oats
Cocoa powder is a great way to get a low-calorie chocolate fix, especially when you combine it with filling Greek yoghurt and chia seeds.
Per serving: 272 cal, 7 g fat, 48 g carbs, 11 g protein, 9 g fibre
33. 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.
Per serving: 232 cal, 12 g fat, 29 g carbs, 4 g protein, 3 g fibre
34. Oatmeal Blueberry Yogurt Pancakes
Making these pancakes 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.
Per serving: 208 cal, 3.8 g fat, 13.6 g protein, 3.3 g fibre
35. 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.
Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fibre
36. Breakfast Acorn Squash
Squash isn't only for Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking it until tender, and then stuffing it with tasty (breakfast-y) items like Greek yoghurt, pecans, and cinnamon.
Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 fibre
37. Spinach Goat Cheese Quiche With Sweet Potato Crust
If you don’t have time to cook a veggie omelette every morning, a quiche is a great make-ahead way to fill up on protein and fibre. With a sweet potato crust and savoury veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?
Per serving: 143 cal, 5.9 g fat, 11.3 g carbs, 10.5 g protein, 2.3 fibre
38. Rainbow Cottage Cheese Breakfast Bowls
Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fibre-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and you’ve got a breakfast that’s colourful and well-rounded.
Nutrition estimates not available.
39. 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 yoghurt and you’ll have no problem being a boss all the way until lunchtime.
Per serving: 200 cal, 13 g fat, 16 g carbs, 6 g protein, 4 g fibre
40. 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?
Per serving: 123 cal, 3 g fat, 19 g carbs, 7 g protein, 3 g fibre
41. Greek Yoghurt Waffles
Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yoghurt. Pile on some fresh berries for a fibre-boost. Oh, and here’s another tip: Don’t skip the cornstarch in these since that’s what makes them crispy, not soggy.
Per serving: 287 cal, 4 g fat, 52 g carbs, 10 g protein, 1 g fibre
42. 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 fibre and vitamins from the spinach and berries, plus protein from Greek yoghurt.
Per serving: 136 cal, 2 g fat, 27 g carbs, 6 g protein, 5 g fibre
43. Savory Oats With Fried Egg
Isn’t porridge supposed to be sweet? Not always. You’ll be singing the praises of savoury oats after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg.
Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fibre
44. 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.
Nutrition estimates not available.
45. Citrus And Honey Power Breakfast
This breakfast bowl capitalises on flavourful favourites like grapefruit and blood orange to give you a breakfast sky-high in fibre as well as protein. Plus, the vitamin C is a great immunity boost, so power up.
Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fibre
46. Breakfast Tostadas
Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. P.S. — it's topped with cheese and bacon.
Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fibre
47. 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-fibre fruit (a juicy apple).
Per serving: 268 cal
48. Strawberries And Cream Overnight Oats
Remember those strawberries and cream instant porridge pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yoghurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.
Per serving: 163 cal
49. 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 are loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yoghurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fibre boost.
Per serving: 218 cal, 12 g fat, 25 g carbs, 4 g protein, 2 g fibre
50. Grits With Spicy Shrimp And Sautéed Peppers
‘I love a savoury 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 fibre, protein, and healthy fat with tons of flavour.’
Per serving: 346 cal, 6.5 g fat, 44 g carbs, 31 g protein, 7 g fibre
51. Peanut Butter Cacao Protein Oats
Oats are 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.
Per serving: 350 cal, 8 g fat, 29 g carbs, 28 g protein, 6 g fibre
52. Five-Minute Cinnamon Apple Overnight Oats
‘This recipe is so balanced and filling with whole-grain oats, chia and flax seeds, yoghurt for protein and great digestive support,’ says Hultin. ‘Apple adds a touch of sweetness, in addition to fibre and anti-inflammatory nutrients. Best of all, you can make a batch of these for the week to ease your busy mornings.’
Per serving: 289 cal, 8 g fat, 38 g carbs, 18 g protein
53. 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 fibre. Smoothies are also incredibly simple to whip up and totally portable if you need to eat and run,’ says Ruth.
Per serving: 550 cal, 18 g fat, 41 g carbs, 32 g protein, 9 g fibre
54. 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.
Per serving: 350 cal, 12 g carbs, 16 g protein, 7 g fibre
55. 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!
Per serving: 398 cal, 12 g fat, 50 g carbs, 19 g protein, 7 g fibre
56. Cheesy Sous Vide Egg Bites
Love Starbucks' egg bites? Save on your morning coffee run and make your own with just three ingredients in less than an hour! You can whip up a batch of these low-carb, gluten-free, and keto- and paleo-friendly delights and enjoy them throughout the week. For a well-rounded breakfast on the go, pair them with fruits and a salad on the side.
Per serving: 103 cal, 6 g fat, 1 g carbs, 8 g protein
57. Homemade Apple Cinnamon Granola
Flavoured with all your favourite autumnal spices like cinnamon and nutmeg, this hearty mix of dried fruits and walnuts makes a delicious breakfast and snack in any season. It's naturally sweetened with maple syrup and packs healthy fat from coconut oil.
Per serving: 294 cal, 16 g fat, 34 g carbs (14 g sugar), 6 g protein, 6 g fibre
58. Berry Baked Oat Bars
Another recipe for meal prepping, these oat bars are easy to pack and take with you on the go. You'll get a burst of antioxidants, vitamins, and fibre from the strawberries and blueberries with every bite.
Per serving: 191 cal, 5 g fat, 34 g carbs (13 g sugar), 4 g protein, 7 g fibre
59. Easy Breakfast Salad
You may think salads are strictly lunch food, but this novel take on your go-to meal at work will make you rethink that. It includes nutritious veggies like roasted cauliflower, avocados, baby greens, and microgreens. Talk about starting your morning right!
Per serving: 370 cal, 29 g fat, 13 g carbs (3 g sugar), 17 g protein, 7 g fibre
60. 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 savoury taste. Plantains are a rich source of fibre, 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 fibre
61. 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.
Per serving: 250 cal, 18 g fat, 22 g carbs, 7 g protein, 8 g fibre
Nutrition facts provided are approximations.
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