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10 Dietitian-Approved Breakfasts to Help You Reach Your Nutrition Goals
Amy Gorin Nutrition
Berry Pistachio Crunch Smoothie Bowl
This smoothie bowl is a new creation from my kitchen that includes kefir, a fermented milk drink full of probiotics that may help control cholesterol. The smoothie base is topped with pistachios, which offer satiating healthy fats and a good dose of the mineral manganese to help control blood sugar, as well as chia seeds, which contain the omega-3 alpha linolenic acid and filling fiber.
Get the recipe: Berry Pistachio Crunch Smoothie Bowl
Cheesy Egg & Apple Breakfast Bake
"This dish is ultra-satisfying thanks to the protein-packed eggs, which keep you satiated for hours," says Tammy Lakatos Shames, RDN, CFT and Lyssie Lakatos, RDN, CFT, co-owners of NutritionTwins.com and co-authors of The Nutrition Twins' Veggie Cure. "The cheese and apple make this dish sweet and savory, and the apple adds a boost of fiber and heart-healthy flavonoids."
Get the recipe: Cheesy Egg & Apple Breakfast Bake
This pretty parfait is layered with lots of colorful veggies to make it both tasty and visually appealing, says Toby Amidor, MS, RD, nutrition expert and author of The Greek Yogurt Kitchen. "In the center, nonfat Greek yogurt is mixed with a variety of freshly chopped herbs, and the salad itself is topped with a white balsamic vinaigrette," says Amidor. "What makes it even healthier is that the Greek yogurt adds protein and calcium, and the balsamic vinaigrette is light without overloading the salad with calories."
Get the recipe: Salad Parfait
Cheesy Flatout Breakfast Quesadilla
"This breakfast boasts a combination of lean protein, vegetables, fiber, and whole grains for stable energy levels all day long," says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. "For those looking to maintain or achieve a healthy body weight, the high protein and fiber content of this recipe will help to fight off hunger and cravings right up through lunchtime."
Get the recipe: Cheesy Flatout Breakfast Quesadilla
Shaw's Simple Swaps
Peanut Butter Parfait with Amaranth
This parfait contains amaranth, an ancient grain that provides bone-fortifying calcium. "This is a nutrient powerhouse!" says Elizabeth Shaw, MS, RDN, CLT, owner of Shaw's Simple Swaps. Not only is this parfait low in sugar, it's filled with whole grains, fiber, and protein. "It's a perfect way to kick start your day," she says.
Get the recipe: Peanut Butter Parfait with Amaranth
Ricotta Berry Oatmeal Cups
Oatmeal offers filling fiber and can aid heart health and help stabilize blood sugar levels. "These oatmeal cups are a good source of fiber, protein, and calcium, making them a satiating—and delicious—breakfast," says Jessica Fishman Levinson, MS, RDN, culinary nutrition expert founder of Nutritioulicious.
Get the recipe: Ricotta Berry Oatmeal Cups
Grilled Grapefruit "Sundae" with Pistachios, Goat Cheese, and Basil Vinaigrette
Start your day with a fruit-filled breakfast for a dose of nutrients and hydration. "This delightful breakfast side dish is based on Sweet Scarletts, a naturally sweet red grapefruit that helps kick off your produce intake for the day!" says Jackie Newgent, RDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook. "Pair this with a couple of organic eggs for a memorable meal."
Matcha Rainbow Overnight Oats
When oatmeal is soaked overnight with almond milk, Greek yogurt, and matcha, it softens and makes a delicious breakfast. "This recipe is packed with a wide range of antioxidants from the matcha and berries, protein from the yogurt, and fiber from the oats and chia seeds," says Abbey Sharp, RD, owner of Abbey's Kitchen. "It's a super satiating and a delicious morning meal!"
Get the recipe: Matcha Rainbow Overnight Oats
Better Than Dieting
"These muffins are so easy to make—my kids even make them for me on Mother's Day!" says Bonnie Taub-Dix, RDN, owner of Better ThanDieting.com and author of Read It Before You Eat It. "They pair deliciously with plain Greek yogurt, such as Chobani, to boost your breakfast, adding calcium for your bones, protein to build muscle and keep you feeling fuller longer, and probiotics to add friendly bacteria that makes your gut smile," she says. "If you happen to have any leftovers (and that's unlikely!), just pop them in the freezer and defrost individually for a mid-week treat."
Get the recipe: Banana-Almond Bread/Muffins
Emily Kyle Nutrition
Berry Quinoa Breakfast Bowl
"This breakfast bowl is packed with 17 grams of plant-based protein that can help keep you full all morning long," says Emily Cope-Kyle, MS, RDN, owner and consulting dietitian at EmilyKyleNutrition.com. "Made with soy milk and quinoa, this bowl contains all of the essential amino acids that your body needs to function properly," says Kyle. "This recipe is naturally sweetened with fresh berries and packs a nutritional punch with the addition of flax and chia seeds."
Get the recipe: Berry Quinoa Breakfast Bowl