The 12 Best Breakfast Foods to Eat in the Morning

A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.

A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.

Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?

Here are 12 of the best foods and drinks to enjoy in the morning.

1. Eggs

Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full.

In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.

The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.

Eggs also contain:

lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health, choline, a vital nutrient for brain and liver health, B vitamins, including folate, vitamin A, iron, calcium, and other essential minerals

Research from 2021 Trusted Source indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.

Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.

2. Greek yogurt

Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.

It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.

Other nutrients in Greek yogurt include:

calcium

vitamin B12

zinc

potassium

phosphorus

Certain types contain probiotics like Bifidobacterial, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.

If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety.

Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.

3. Coffee

Coffee contains caffeine, which promotes alertness and increases physical and mental performance.

It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.

Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.

During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.

Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.

4. Oatmeal

Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.

Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.

Oats also provide:

iron

B vitamins

manganese

magnesium

zinc

selenium

In addition, they contain around 10 grams (g)Trusted Source of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.

You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.

Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.

5. Chia seeds

Chia seeds are a good source of fiber.

One ounce (28 grams)Trusted Source of dried chia seeds provides nearly 10 g of fiber.

This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel fullTrusted Source longer.

The nutrients in chia seeds may have other benefits, including helping:

managing glucose levels

lowering cholesterol

preventing inflammation

Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.

6. Berries

Berries provide a low calorie sweet treat that tends to be high in fiber and antioxidants. Popular options include:

blueberries

raspberries

strawberries

blackberries

Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:

inflammation

heart disease

cancer

type 2 diabetes

other chronic conditions

For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.

7. Cottage cheese

Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.

Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.

You can eat cottage cheese with many other nutritious foods, such as:

berries

peaches

tomatoes

cucumbers

chia seeds

ground flaxseed

granola

8. Whole grain toast

Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.

You can pair whole wheat toast with many foods, including:

mashed egg and tomato

avocado and chili flakes

unsweetened, whole peanut butter and banana

cottage cheese and strawberries

sliced figs and honey

tuna

sliced turkey or chicken

baked beans

For extra fiber and protein, try sprouted grain bread, two slices of which provide around 8 grams of fiber and 10 grams of protein.

9. Nuts

Nuts of all types provide:

magnesium

potassium

heart-healthy monounsaturated fat

antioxidants

Their protein, fat, and fiber content also means they can promote fullness.

A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.

As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.

Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.

10. Green tea

Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.

It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.

Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.

11. Protein shakes or smoothies

Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.

Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.

If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.

12. Fruit

Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.

All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.

Potassium-rich fruits include:

bananas

oranges

cantaloupe

papaya

mango

Many fruits contain vitamin C, which acts as an antioxidant and is crucial to skin health. Fruits high in vitamin C can include:

oranges

guava

kiwi

strawberries

papaya

acerola cherries

lychee

Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.

Consuming fruits and vegetables may reduce the risk of health conditions such as:

cardiovascular disease

dementia

diabetes

obesity

Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.