16 Healthy Breakfast Foods You Probably Didn’t Eat This Morning
Updated: Feb. 01, 2024
Ready for a fresh spin on healthy breakfast? Try thinking beyond traditional ingredients like oats or fruit.
Tuna
Low in fat and high in protein, tuna packs the kind of nutritional punch to carry you through to lunchtime. It’s even high in Omega-3 fatty acids and essential amino acids! To start your day with this ingredient, try a tuna cheese omelet, which features a quarter cup of tuna alongside eggs, mushrooms, olives and green onion.
Tomatoes
High in vitamin C, potassium, folate and vitamin K, tomatoes are also the main dietary source of heart-healthy lycopene. Add them to scrambled eggs, omelets or your favorite quiche! You could also give a classic appetizer a morning spin in breakfast bruschetta, featuring chopped tomatoes atop English muffin halves.
Quinoa
Increasingly popular in health communities, quinoa is a nutrient-dense seed that’s high in protein, fiber, B vitamins, iron, potassium, calcium and more. Eat it like oatmeal in this loaded quinoa breakfast bowl or this tropical quinoa breakfast bowl, and feel satisfied all morning!
Artichokes
Turns out there’s a lot more to artichokes than cheesy dips or tasty side dishes. For a bold breakfast spin, try incorporating this antioxidant-rich vegetable into creative dishes like this artichoke egg casserole.
Broccoli
It may not be the most traditional breakfast vegetable, but broccoli makes a smart choice thanks to its rich supply of vitamins K and C, folate, potassium and fiber. Use it in a comforting, cheesy dish like this garden veggie egg bake, and you’ve got another great reason to get up tomorrow.
Salmon
Ever tried starting your day with salmon? This nutrient-dense fish is high in Omega-3 fatty acids, protein and B vitamins, as well as associated with a lowered risk of heart disease. Bring it to the breakfast table in elegant smoked salmon strata or fun and fancy salmon and artichoke quiche squares.
Zucchini
Zucchini is a nutritious vegetable that offers vitamins A and C, potassium, fiber and folate. Even better, when it comes to breakfast, is there anything it can’t do? From skillets and pancakes to quick breads and quiche, zucchini’s a star. Get inspired with this roundup of 15 zucchini recipes to make for breakfast.
Black beans
High in fiber and protein, black beans have the power to keep you feeling full for hours. To add them to your breakfast routine, try creative dishes such as this Southwestern breakfast slow cooker casserole or this comforting black bean and white cheddar frittata.
Mushrooms
With their hefty fiber and protein content, mushrooms can be the firm foundation of many a morning meal. Plus, they’re loaded with nutrients such as B vitamins, selenium, potassium, copper and vitamin D. Try using them in spinach-mushroom scrambled eggs or mushrooms Florentine for example!
Sweet potatoes
If you think baked potatoes are only for dinnertime, think again. Make breakfast sweet potatoes to begin the day and you’ll enjoy soft, slow-roasted vegetables topped by Greek yogurt, chopped apples, maple syrup and coconut flakes. Or, take your sweet potato meal savory with a filling sausage and sweet potato hash!
Cucumber
As hydrating as they are rich in nutrients, cucumbers make a lot more than salad. Add these low-calorie foods to a fruit plate or mix them into a morning drink. You can’t beat the refreshment of these cucumber melon smoothies, for example, especially in the hot summer months.
Cashews
High in nutrients and healthy fats, cashews can make the first meal of the day last a lot longer—so you’re still going strong come lunch. What’s more, these nutrient-dense nuts have been linked with lowered risks for heart disease, cancer and obesity. Try them paired with strawberries.
Kidney beans
Another dark bean high in nutrients, the kidney bean is a heart-healthy ingredient that’s rich in fiber, B vitamins and minerals. If you’ve never had it for breakfast, why not try a bean-filled egg dish such as this chili bean cheese omelet?
Walnuts
If you’re going to make traditional breakfast foods, why not spice them up with non-traditional walnuts? Instead of almond butter on your toast, consider whipping up some homemade walnut butter, for example. Instead of your usual oatmeal, try this cranberry-walnut variety, which is at once tart and comforting!
Peppermint
It’s all too easy to relegate mint to after-dinner treats and holiday desserts. This calming, soothing herb has been used for years to soothe digestion, however, and it works great in morning smoothies or granola bowls.
Tofu
Ready to give your usual smoothie a nutrition boost? Try making one with tofu, the versatile ingredient that’s a great source of protein, minerals and amino acids. When it’s blended with fruit and yogurt, you won’t even taste it. For inspiration, check out this creamy berry smoothie.
Originally Published: July 31, 2018
