A Dietitian’s Top 5 Breakfast Ideas
Good morning, breakfast lovers! Breakfast is more than just a meal; it is a promise of a new beginning every day. And who doesn't want to start their day on a sweet note? As a dietitian, I've always felt that a good breakfast doesn't have to be complicated; it just has to be filling and delicious. In this blog article, I'm excited to share my top 5 favorite breakfast ideas - simple yet delectable meals that will brighten your mornings. These recipes are for individuals who believe in the power of simplicity, where a few fresh ingredients may work their culinary magic. So, let's get started and see how simplicity can be the key to a pleasant breakfast experience!
1. Avocado Cottage Cheese Toast
This one sounds crazy but let me tell you, the combination of cottage cheese and avocado is DELISH and packs an easy protein-healthy fat punch! I use sourdough or any type of seeded breadAs a dietitian, I have made breakfast a staple part of my day. I have found that a solid breakfast full of high-quality nutrients sets the rest of my eating routine up for success. Integrating breakfast into your mornings has positive health benefits such as improved energy, decreased cravings and more intentional food choices.1,4 However, the type of breakfast is extremely important in order to get the full benefits of breakfast. When constructing a breakfast I focus on three nutrients:
Protein
Healthy Fat
Fiber
The combination of these nutrients gives you the energy and satiety to feel fulfilled and nourished after eating. It also supports healthy blood sugar levels so you do not feel that crash and burn after you eat - something that we are more susceptible to in the morning due to fasting all night.2
Of course - listening to your body is the priority! Find what works for you - whether that is intermittent fasting, a small light breakfast, or a 5-course meal! Your body knows best.3
Here are 5 of my go-to breakfast ideas from sweet to savory to help inspire your mornings.
2. Eggs, Sourdough, Greens and Beans
This is one of my staples because it is just so easy and filling!
I toast up a piece of sourdough (which is a great bread choice for digestion) with olive oil (some healthy fats in there). Then, I top with refried beans (a great source of fiber and some extra protein), 2 eggs and microgreens (micronutrients baby!). Such an easy breakfast that takes 10 minutes with ingredients that last all week and are friendly on the budget.
3. Loaded Oatmeal
Oatmeal is such a great source of fiber and extremely customizable to whatever you are craving. Right now one of my favorite oatmeal combinations is:
Oatmeal (with almond milk)
Berries (I love frozen berries because they last so much longer, have a great flavor, and mix well with oatmeal)
Almond butter (a great source of healthy fat and protein. I opt for the unsalted/unsweetened kind to minimize any unnecessary added sugars)
Chia seeds (more healthy fats and fiber to start the day)
Cacao nibs (healthy fat AND a powerful antioxidant, yes please!)
Pumpkin seeds (depends on the day, but I love to add a sprinkle of pumpkin seeds for some more healthy fat and an extra crunch)
4. Protein Banana Pancakes
Sometimes banana pancakes are all you need and this 5-ingredient recipe is one of my favorites.
1 egg
1 banana
1 tsp baking powder
Splash of vanilla extract
2-4 tbsp of oats (to desired texture)
Blend all ingredients together and top with toppings of choice (I love fruit and peanut butter)
(for that fiber bonus) and top with sliced avocado, a dollop or two of cottage cheese, hemp seeds and hot honey! Such a fun flavor profile and takes only a couple of minutes to create.
5. Breakfast Sandwich
Breakfast sandwiches are my go-to when I am on the run because they travel so well! These are totally customizable to your preferences but I always try to incorporate protein and a veggie! Some ideas:
Egg, cheddar cheese, arugula, tomato
Egg, turkey sausage, spinach, pepper jack cheese, jalapeños
Egg, turkey bacon, cheddar cheese, red onion, tomato, avocado
Avocado, hummus, microgreens, tomato, turkey sausage
Try mixing and matching!! There are endless possibilities. I also mix-up my bread choice as well. I rotate between english muffins, ezekiel bread, sourdough bread, pita pockets, whole grain bread, again, the options are limitless!
Happy eating!
Emily LaBombard, MPH, RDN, LDN
References:
Better Health Channel. Breakfast. Vic.gov.au. Published 2012. https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
Breakfast for type 2 diabetes: Smoothies, oatmeal, eggs, and more. www.medicalnewstoday.com. Published May 9, 2019. https://www.medicalnewstoday.com/articles/317067#:~:text=Breakfast%20is%20important%20for%20people
Do You Really Need to Eat Breakfast? Health Essentials from Cleveland Clinic. Published April 3, 2020. https://health.clevelandclinic.org/do-you-really-need-to-eat-breakfast/
Gibney MJ, Barr SI, Bellisle F, et al. Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients. 2018;10(5):559. Published 2018 May 1. doi:10.3390/nu10050559