Eloise Palmateer, RDN, LD
Build a Better Breakfast
Updated: Apr 14, 2021
Check out these 5 healthy breakfast ideas that pack key nutrients to keep you feeling full for longer!
How to "Healthify" your Breakfast
An ideal breakfast is one that keeps you feeling energized, satiated, and satisfied up until your next meal. By packing your first plate of the day with plenty of protein, fiber, and healthy fat, you'll experience exactly that. Here are some ideas for building a balanced breakfast with these key blood sugar balancing nutrients.
Chia Seed Pudding
Chia seeds pack a punch of nutrition with their protein, fiber and healthy, inflammation-fighting omega-3 fats. If you've never tried chia seed pudding, I highly recommend it! The texture is similar to rice pudding or tapioca pudding. Here is my favorite way to make it:
In a small, single serving Tupperware, shake together 2 Tbsp chia seeds, 1 Tbsp cocoa powder, and 1 tsp cinnamon.
Then add 1/4 cup full fat canned coconut milk, 1/4 cup almond or coconut milk (the kind from a carton), and 5 drops of stevia (or sweeten to taste using your preferred sweetener). Shake again to combine and set in the fridge for 15 minutes.
Once the chia seed pudding has set, add any desired toppings such as shredded coconut, berries, nut butter, cacao nibs, walnuts, etc.
A tip to make it quick: This is a single-serving recipe. I like to throw this together each morning to grab from the fridge on my way out the door and eat when I have time at work. However, you can prepare multiple single-servings at once, or double/triple the recipe to have a big batch to take from!
Homemade Egg Muffins
Baking eggs in a muffin tin is a genius idea for people who like to throw something in the microwave to quickly reheat and eat before running out the door. Muffin tin eggs pack protein from the eggs, fiber from the veggies, and healthy fat from the butter or oil they're cooked in, creating a well-rounded and balanced meal. Check out this photo and recipe for homemade egg muffins from Cafe Delights.
A tip to make it quick: You can make a big batch ahead of time and store them in the freezer!
Veggie Hash with 2 Fried Eggs
By making a big batch of sautéed veggies on the weekend or a weeknight, you have a quick and healthy breakfast option at your fingertips. Reheat your veggie hash on the stove, fry up an egg or two to place on top, and finish off with sliced avocado. There you have your protein from the eggs, fiber from the veggies, and healthy fat from avocado to keep you feeling full and satisfied for hours.
Making veggie hash is simple! Just sauté some chopped veggies like onion, eggplant, bell pepper, zucchini, and/or mushrooms in butter, coconut or avocado oil, on medium-high heat for about 5-7 minutes until they reach your desired crunchy/softness. Add some salt and pepper to taste. For a more structured recipe, check out this photo and post for Tex-Mex Sweet Potato Hash from the Real Food RDs!
Blood Sugar-Balanced Smoothie
A properly balanced smoothie makes a quick and incredible breakfast. Make sure to including greens, protein (protein powder or Greek yogurt or 3 Tbsp hemp seeds), fiber (i.e. 2 Tbsp flaxseeds), and healthy fat (i.e. tahini, almond butter, or chia seeds). You can also add fruit, but aim for 1 cup or less to prevent overdoing it with the sugar! Here's a great recipe for a Berries and Cream smoothie by Dr. Mark Hyman.
Who ever said lunch-ables are for kids? Pack a Tupperware with 2 hard boiled eggs (w/salt and pepper), a few pieces of jerky, some raw veggies such as cherry tomatoes, and a handful of fruit like blueberries.
Steer clear of the cereal aisle
Notice that breakfast cereals like Frosted Flakes and Cheerios were not mentioned here! Although they make a very quick and convenient option, these ultra-processed, packaged foods are loaded with sugar and primarily consist of refined carbohydrates. This imbalanced macronutrient profile causes your blood sugar to quickly spike, followed by a subsequent crash, making you moody, sleepy, and hungry for more sugar. The same goes for flour-based baked goods - muffins, pastries, donuts, bagels, toast, English muffins, etc.
Oatmeal can make a much healthier whole food alternative to processed cereals, however, it's important to include some protein and healthy fat. For a healthy, balanced bowl of oatmeal, add some protein and healthy fat, such as 1/2 cup Greek yogurt, 2 Tbsp almond/peanut butter, and 3 Tbsp hemp seeds.