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What Are The Healthiest Foods to Eat For Breakfast According to Nutritionists and Dietitians | Here’s What They Said

If you’ve been trying this year to eat a little healthy food, start with breakfast.

You sure know what they say: breakfast is the most important meal of the day.

We asked registered nutritionists and dietitians to share their favorite healthy and easy breakfast recipes, so you get started your morning right. From night oats and breakfast muffins to high-protein tacos, here are some expert-approved, balanced breakfast ideas to add to your rotation.

1- High-protein waffles (gluten-free)

” My favorite quick and easy breakfast is these gluten-free and high-protein waffles. In addition to being nutritious – thanks to the fiber found in bananas, and the protein from the eggs, and the healthy fats from the ground flaxseed – it’s also really delicious and has become my child’s favorite breakfast too”. !

It’s also easy to stir together: just mash the banana in a bowl, then whisk in 2 eggs and 1 tablespoon of ground flaxseed. You can make it on the stove, but I always do the microwave version nowadays (see the Recipe Card’s “Notes” section) so it’s faster and never dirty the extra pan. It won’t look pretty with the microwave version, but I promise it still tastes good. ” Anne Mauney, MPH, RD, fANNEtasticfood Foundation

2- High protein tostada breakfast

Abby Langer / Via abbylangernutrition.com

“I actually like the protein-rich breakfast sachets! They look just like tostadas or tacos, but I bring them in bulk in a“ bag ”of parchment paper. Sometimes it is difficult to prepare a high-protein breakfast, especially when you are in a hurry – but eggs and beans These feeding bags will keep you on your toes all morning. ” Abby Langer, The founder of Abby Langer Nutrition

3- Whole grain toast with crunchy peanut butter

” My breakfast is a slice of 100% whole grain bread toasted with crunchy natural peanut butter when the time is short. The fiber from the bread and the fats from the nut butter helps me fill. For hydration, add half a cup of orange juice. Filled with seltzer, as well as a simple cup of black coffee. ” Keri Gans, author of The Small Change Diet:

4- Sweet potato toast

“Sweet potato toast is satisfying and easy to assemble!” In fact, these ingredients speak for themselves: I love that the sweet potato comes straight from the ground, which means no filling or processing is required. It is also packed with gut-protecting soluble fibers and anthocyanins (a type of antioxidant). Here’s what you need:

1 sweet potato (large, sliced ​​1 / 4-1 / 2 inch)

Avocado spray or coconut oil (aerosol-free bottle)

1/4 teaspoon Cinnamon or Cinnamon spice mix

1 tablespoon nut butter (almonds, cashews, etc.)

1 tablespoon of chia seeds

Preheat oven to 425 degrees Fahrenheit. Place the sweet potato slices on a baking tray lined with parchment, and then sprinkle with oil and also sprinkle with cinnamon. Bake for 30 to 35 minutes, until the bottoms of the sweet potato are somewhat brown and tender when punched with a fork. Finally, take it out of the oven and top each slice with the nut butter of your choice and chia seeds. ” Rachel Beller, creator of the 90 Day Transformation Masterclass.

5- Classic oats

” An overnight oatmeal is perfect for a busy morning that takes less than five minutes to make. You can easily make them at home using rolled oats, non-dairy milk, seeds, and fruit the night before your busy day. Or to make it healthier. Even easier than that,” You can buy pre-made oats at most grocery stores.

Oats are a great, nutritious way to start your day. It is a complex carbohydrate, rich in fiber, as well as many vitamins and minerals. Just make sure you consider what you add to your oats – for example, you should avoid added sugars or use them in moderation. ” Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian.

6- Pan whole wheat sheet pancakes

“I love making saj pies at weekends and also cutting them into rectangles to freeze and reheat on busy weekdays.Because any kid doesn’t like pancakes on Tuesday morning ?! Baking whole-wheat pancakes in a baking tray is a game changer for fluffy cooked pies.” Evenly and timely. Use whole wheat flour to increase nutrition and top it with fresh fruits for antioxidants and sprinkle with nuts or nut butter for healthy fats.You can easily bake nuts or fruits to get any flavor you like. ” Cath Younger, RD, Kath Eats Real Food.

7- Grab-and-Go Breakfast Cookie

“I often prepare a large batch of breakfast cookies – which can serve as an easy breakfast for a healthy snack. They are full of oats, dried fruits, and low in sugar, but they taste great and are great for kids too!” — Anjali Shah, Board Certified Health Coach, Founder of Picky Eater.

8- A perfect protein cake for breakfast

“ It is considered very important to incorporate a specified amount of protein, fat, and low carbohydrates in the blood at the same meal, in order to effectively stabilize blood sugar. Stabilized blood sugar is important for many reasons, but mostly because it improves various biological functions so that all of your organs function. Completely, stabilizing blood sugar is essential as reducing sugar cravings and optimizing brain function.

This recipe has been meticulously calculated to provide the exact amount of protein, fats, and carbs to keep you full and full and maintain your blood sugar levels. It is delicious as well as contains very few ingredients, is gluten-free, sugar nutrition Project Builder

9- Peanut butter, banana, and overnight oats

“Overnight oatmeal is my favorite easy breakfast – like peanut butter overnight. They are high in protein and fiber, low in sugar, very filling, and require no preparation in the morning!”

–Anjali Shah, Board Certified Health Coach, Founder of Picky Eater, and Author of Kid Chef Junior: My First Kids Cookbook

10- Mixed Berry Juice With Whole Wheat Toast

Mixed Berry Juice

“For a quick and nutritious food, it consists of a mixture of berries juice, whole grain toast, and nut butter. This breakfast hits all the check-marks: whole-grain carbohydrates for energy, heart-healthy fats to keep them rich in plant-based protein and fiber too,” Plus, it’s packed with antioxidants from berries and cocoa.

Here’s what you need to get the juice: 1 banana, 1 cup of unsweetened non-dairy milk (aim for one containing 7-8 g of protein per cup), 1 cup of frozen blended berries (I recommend using organic berries), 1 tablespoon Peanut butter (or any other nut / seed butter), 1 tablespoon cocoa or raw cocoa powder.

In order to toast the bread you need one slice of whole wheat bread, one tablespoon of walnut or seed butter, and you can sprinkle the top with ground cinnamon or hemp hearts.

—Delilah Bisase, RD, Remedy by Delilah Foundation.

11- Multi-fiber parfait

“A multi-fiber parfait makes for a busy morning! As a very fast breakfast, I like that it offers ten grams of fiber (including prebiotic fiber), plus probiotics to support gut health. You can just throw everything in a jar and either eat it or you can eat it.” Timely and there. Plus it is endlessly customizable with whatever fruit you have available, fresh or frozen. Here’s what you need:

  • 1 cup raspberries (fresh/frozen or other fruit)
  • 1 tablespoon chia seeds (or ground flaxseeds)
  • 2 tablespoons oats (cabbage, favorite sprout)
  • 1 teaspoon Morning Boost spice mix (or apple pie seasoning)
  • Half a cup of cashew yogurt (or unsweetened yogurt)
  • Put the ingredients in a bowl and enjoy! ”

Rachel Beller, CEO of Beller Nutrition, innovator of 90-Day Transformation Masterclass.

12- Breakfast muffins with chocolate and figs filled with protein

” My family’s favorite recipe is chocolate and fig breakfast muffins. They contain a lot of protein, thanks to the almond flour, and their sweetness comes from figs and dates – not added sugar. They are rich and excellent as well.”– Abby Langer, RD, founder of Abby Langer Nutrition

13- Marinated quick breakfast biscuits

“Breakfast cookies? Yes! My customers are obsessed with this five-ingredient recipe because these breakfast cookies are the perfect morning treat. They are packed with different fibers to support immunity and gut health, and they are fortified with my own spice blend (a blend of cinnamon, orange peel, and ginger) in order to get an extra boost of antioxidant and anti-inflammatory properties. You can make these cookies in advance and have breakfast on hand for several days. Of nut butter or even little dark chocolate chips mixed into the mixture. Here’s what you need:

  • 2 bananas (mashed)
  • 1 cup rolled oats
  • 2 tablespoons of chia seeds
  • 2 teaspoons of Senabel Spicer mix or cinnamon
  • 1 tablespoon avocado oil

Heat the oven to 350 degrees Fahrenheit and cover a baking sheet with parchment paper. In a large mixing bowl, mash the banana with a fork and add the oats, chia seeds, Cinnabelle Spicer (or cinnamon), and avocado oil. Mix until well combined with your hands, make four small pieces, and place on parchment paper. Bake for 30 minutes. Is over!” –Rachel Beller, CEO of Beller Nutrition, and innovator of 90-Day Transformation Masterclass.

14- Greek yogurt with berries and granola

“I absolutely adore eating plain low-fat Greek yogurt with a handful of berries and topped with high-fiber cereal or low-sugar granola. It’s great because it takes two minutes to collect; it transitions really well, so you can eat it on the go; it’s full of satiety and has a good mix of protein and fiber. ” — Anjali Shah, Board Certified Health Coach, Founder of Picky Eater, and Author of Kid Chef Junior: My First Kids Cookbook.

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