Whatever your current breakfast habit, the new year is a great opportunity to embrace healthy breakfasts daily. And if you’re already on board, to keep that positive momentum going. Here are seven breakfast ideas from Eat This Not That that experts say can boost your energy!
1. Plain Greek Yogurt with Fruit and Walnuts
Plain Greek yogurt is a fantastic way to up your protein intake. Add some fruit and walnuts, and you instantly get a nutrient-packed, satisfying meal. “This healthy breakfast combines protein, antioxidants, fiber, and healthy fats, comes together quickly, and is quite filling,” shares Vandana Sheth, a registered dietitian.
2. Avocado Toast with Egg
Avocado toast has become a huge trend in recent years—and for good reason. Avocado isn’t just creamy and delicious; it’s packed with health benefits. According to nutrition expert Dr. Lisa Young, pairing it with whole-grain toast and egg makes a smart, healthy breakfast choice.
Dr. Young explains that avocado’s monounsaturated fats can help lower LDL cholesterol—the “bad” kind—and reduce the risk of stroke and heart disease. It’s also a great source of fiber, keeping you full longer. Whole-grain toast adds even more fiber, while eggs provide high-quality protein.
3. Fiber-Rich Burrito
Craving something a bit different? Try a fiber-rich burrito! Fill a whole-grain tortilla with black beans, scrambled eggs, and sliced avocado for a delicious breakfast that’s loaded with healthy fats and protein, says dietitian Mary Sabat. It supports balanced blood sugar and will likely keep you satisfied until lunch.
4. Chia Pudding
Looking for a simple, nourishing breakfast? Dietitian Vandana Sheth recommends chia pudding. “It’s a light breakfast that only takes a few minutes to prep the night before, so you can enjoy a tasty meal the next morning,” she says.
5. Whole-Grain Sweet Toast
If you’re craving something sweet but want to skip the usual fruit-and-nut Greek yogurt or the equally healthy fruit-filled oatmeal, how about a slice of sweet toast? Dietitian Vandana Sheth suggests whole-grain, high-fiber toast topped with your favorite nut or seed butter, plus fruits like blueberries, banana, or strawberries for a tasty twist.
6. Savory Oatmeal
Speaking of oatmeal—have you tried it savory? Dietitian Amy Goodson highly recommends it for a quick, easy savory breakfast. Top it with eggs, lean high-protein deli meat, and fresh leeks for a satisfying start to your day.
7. Green Smoothie
Last but not least, if you’re not in the mood for solid food but want something more filling, nutrition expert Dr. Lisa Young recommends a green smoothie. Blend fruits, veggies, flax and chia seeds, nut butter, and protein powder for a powerhouse start.
Why pack so much in? “A healthy, filling smoothie combines fruits, vegetables, omega-3 sources, healthy fats, protein, and fiber,” Young explains.
“Fruits and veggies add fiber, a healthy fat source like nut butter helps with satiety, and protein powder is essential for building and repairing muscles and bones, plus it keeps you feeling full,” says Dr. Young.
