13 New Healthy Breakfast Recipes to Make This March (2024)

FAQs

What are 3 healthy breakfast foods? ›

The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

The first thing to give your body in the morning is water. Next, you can hit it with non-sugary tea, protein, veggies, and carbs (e.g., oatmeal, rice, sweet potatoes, fruit, or similar).

A Quick Review. Incorporating protein into your breakfast helps promote satiety, manage blood sugars, and sustain your energy levels through the morning. There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese.

“In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.

Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties. And choose skim milk rather than whole milk. Fish is healthier than high-fat meats.

Replace saturated fat with foods that have healthier unsaturated fats — like seafood, nuts, seeds, avocados, and oils. Try these healthy swaps: Vegetable oil (canola, corn, olive, peanut, safflower, soybean, or sunflower) instead of butter for cooking. Low-fat or light mayonnaise instead of full-fat mayo.

What is a healthy breakfast besides eggs? ›

But there are plenty of breakfast recipes we all know and love that are naturally egg-free, like overnight oats, smoothies, and flaky biscuits. Other recipes rely on protein-rich ingredients, like tofu or quinoa, for a satisfying alternative to eggs.

Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras, like cheese, bacon and butter.