What type of dishes are suitable for breakfast

Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks. The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating 18 , 19 , 20 , Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium They also contain around 10 grams of protein per cup 81 grams.

To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals. Chia seeds are extremely nutritious and a great source of fiber. In fact, just 1 ounce 28 grams provides an impressive 10 grams of fiber per serving In turn, this process helps you feel full 25 , 26 , One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds.

Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible Berries — including blueberries , raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.

Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup — grams 32 , Plus, 1 cup — grams of berries contains only 50—85 calories depending on the type 32 , 33 , Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors.

A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer 35 , 36 , 37 , Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline 39 , You can purchase berries year-round either fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast.

Berries are high in fiber and low in calories. Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup grams A high protein breakfast is linked to greater fullness and reduced hunger.

Get the recipe for Greek Yogurt Pancakes ». No need for canning equipment or hard-to-find ingredients, this jam can be made with just a handful of items that you probably have in your house right now. Get the recipe for Pumpkin Chocolate Chip Bread ».

Just wait 'til you break this one out at the breakfast table: sweet tomatoes, runny yolks, and plenty of toasted bread for dipping. Get the recipe for Shakshuka ». These mini loaves are packed with greens, which means you'll get one serving out of the way before the day gets going.

Get the recipe for Mini Sesame Zucchini Loaves ». Is there any better way to start your morning than with nachos? We think not. Get the recipe for Mexican Breakfast Chilaquiles ».

Amp-up the kid-friendly classic with earthy greens and nutty cheese. Now adults will love it too! Pretend your work commute is a beach vacay by sipping on one of these mango, strawberry, raspberry or green smoothies.

Get the recipe for Summer Smoothies ». The options are endless when it comes to breakfast quiche. Not to mention, it's super easy to add a ton of veggies in order to start your morning in the healthiest way.

Get the recipe for Best-Ever Granola ». Get the recipe for Choco-Cherry Supercarb Bars ». If you'd rather skip the raw kale salad at lunch, then try getting your fix at breakfast with this healthy frittata.

Get the recipe for Sweet Potato and Kale Frittata ». Go ahead and sleep in, because these creamy oats literally cook themselves overnight in the fridge. Get the recipe for Chilled Overnight Chia ». Product Reviews. Home Ideas. United States. Type keyword s to search. We're pretty sure that this might become a new go-to in your morning repertoire.

Healthy Pumpkin Muffins. We might have dubbed these guys healthy, but they sure don't taste like it! Crustless Quiche. Don't worry, this low-carb dish is still full of flavor. Instant Pot Hash.

Veggies, potatoes, and protein are the keys to a filling breakfast. Bunless Bacon, Egg, and Cheese. So good you won't miss the bread! Instant Pot Steel Cut Oats.

Let your Instant Pot do allll the work. Chelsea Lupkin. Best-Ever Egg Muffins. Brussels Sprouts Hash. Our favorite low-carb hash. Coconut Flour Pancakes. Super soft and tender, with just a hint of sweetness. Keto Cereal. A big batch makes for an easy breakfast all week long. Cloud Eggs. This impressive dish is easier than it looks! Alternatively, blend in a superfood like hemp seeds, nut butter, matcha, or maca powder for an extra healthy kick. Portion out the fruit, veggie, and superfood ingredients for a single smoothie into a container, prepping for as many days as you like at once.

Store containers in the freezer, and in the morning, blend a frozen pack with almond milk or juice. In this category, almost anything goes.

My sweet bowls vary widely. Moist, comforting, and lightly sweet, quick bread is a delectable breakfast option. In the summer, I almost always have individual slices of zucchini bread in my freezer.

In the fall and winter, pumpkin and banana bread take its place. Enjoy a thick slice of your favorite quick bread on its own, or top it with a dollop of Greek yogurt and seasonal fruit for extra staying power.

Pancakes and waffles may not be something you can whip up every morning of the week, but unlike their cousin French toast , these breakfast recipes keep well if you make them ahead and freeze them. So double your weekend batch of pancakes or waffles, and freeze the leftovers for busy mornings! After years of living in Austin, breakfast tacos are my favorite healthy breakfast.

Most often, I scramble eggs with spinach and top them with avocado or guacamole , tomatillo salsa or cilantro sauce , and pico de gallo , if I have it on hand. Otherwise, I add roasted veggies like sweet potatoes, shiitakes, or cherry tomatoes to my egg filling. I like to prep these ahead of time, so all I have to do in the morning is scramble up a couple of eggs and load everything into tortillas. Breakfast cookies are the perfect on-the-go morning treat.