Breakfast: the first meal of the day. Yet, for many of us, breakfast is the first meal we skip when rushing to work. Today, we are sharing five of our favorite healthy and filling breakfast ideas to start your day off strong (with both savory and sweet options!). The recipes below are quick and easy to prepare in the morning or can be meal-prepped in advance for a grab-and-go breakfast.

The Case For Making a Filling Breakfast

Breakfast is an opportunity to start your day strong by fueling your body with the nutrients it needs to thrive. Skipping breakfast, can leave us feeling hungry by lunchtime which may cause us to overeat or make poor food choices. A balanced breakfast provides energy, maintains blood sugar, and prevents excessive hunger throughout the day.

Components of a Filling Breakfast 

A filling breakfast includes three components: protein, fiber, and healthy fat(s). Aim to make 50% of your plate fiber, 25% fat, and 25% protein. This combination keeps us full, balances our blood sugar, increases metabolism, and provides nutrients and energy.  Common breakfast proteins include eggs, greek yogurt, chicken, turkey, cottage cheese, and milk.  Fiber is a critical component of a filling breakfast because it helps us feel full and prevents spikes in blood sugar since it is digested slowly. Fruits, vegetables, and whole grains (Fiber One Cereal, oatmeal, Kellogg’s® All-Bran®, Nature’s Path Organic, Ezekiel Bread Original, Waffles Chia Plus, etc.) are all sources of fiber. Healthy fats help our bodies absorb vitamins better, provide energy, and promote heart health. Good sources of healthy fats include oils (avocado, coconut, flaxseed, olive, sunflower, etc.), nuts, cheese, seeds, nut butter, avocado, and tahini.

Our 5 Healthy and Filling Breakfast Ideas

1. Breakfast Stuffed Sweet Potatoes

Recipe Idea: Whole30 Sweet Potato Breakfast 3 Ways

Why We Love It: A stuffed sweet potato for breakfast? Yes, you heard that correctly. This has become one of our favorite breakfasts because it is filling and delicious- what more can you ask for?

This breakfast option suits a wide range of palettes because you can customize it to be sweet or savory depending on your preference. Stuffed sweet potatoes pack a punch nutrient-wise, delivering protein, fiber, and healthy fats. This healthy and filling breakfast option can be prepared and kept for up to a week in the refrigerator.  Each variety above offers different combinations, and aims to include a protein (egg, chorizo, sausage, Greek yogurt), healthy fat (nut butter, nuts, seeds, avocado), and fiber (vegetable or fruit). A favorite of ours is egg, avocado, turkey bacon, sauteed spinach, and onion topped with Everything but the Bagel seasoning!

Key Nutrients and Ingredients:

• • Sweet potato: A great source of fiber.
  • Avocado or nut butter: Healthy fats
  • Fruit or vegetable: Adds color, nutrients, and fiber.
  • Egg or sausage: Protein to keep you full for hours.

2. 2. Overnight Oats 

Recipe Idea: Healthy Overnight Oats (+8 More Recipes) 

Why We Love It: Oats are fiber-rich, making them a great base for a filling breakfast.  Overnight oats can be prepared in advance for an easy grab-and-go option in the morning. In addition, you can avoid burnout by mixing up your flavors and toppings each day. One of our favorites is carrot cake-inspired overnight oats which sneak in a serving of vegetables! The recipe above provides a great starting point and suggests 8 different varieties to try. They can last in the refrigerator for 3-5 days and be enjoyed cold or warmed up.

Key Nutrients and Ingredients:

• • Oats: Great source of fiber.
  • Milk and Greek Yogurt: Provide protein to keep you full.
  • Chia seeds: Full of antioxidants, fiber, and omega-3s.
  • Fruit: Adds great flavor, fiber, and nutrients.
  • Nuts/Nut butter: Give you a source of healthy fats.

3. 3. Breakfast Sandwich and Fruit

Recipe Idea: Make-Ahead Freezer Breakfast Sandwiches

Why We Love It:  This tasty and filling breakfast packs 18 grams of protein per sandwich. This recipe will become a staple in your rotation because you can make 12 sandwiches at a time to stock up your freezer. The best part is these sandwiches can be quickly reheated and taken on the go… now you have no excuse for skipping breakfast! This idea can easily be adapted to meet a variety of diets: swaps can be made for gluten-free English muffins, dairy-free cheese, and a plant-based sausage or bacon. To add more fiber and nutrients, we recommend adding spinach or kale, tomatoes or peppers, and red onion into the egg mixture. Pair your sandwich with your favorite fruit to complete this breakfast.

Key Nutrients and Ingredients:

• • Eggs: A great protein source.
  • English muffins: Pick a whole-grain option for more fiber.
  • Bacon: Aim for uncured and select turkey bacon for a leaner protein.
  • Cheddar cheese: A good source of healthy fats.

4. 4. Frittata and Turkey Bacon 

Recipe Idea: Roasted Sweet Potato Kale Frittata

Why We Love It:  Looking for a way to sneak vegetables into your breakfast routine? Look no further than a frittata. This recipe lasts for up to five days in the refrigerator and reheats very well for an easy meal on the go! We love frittatas for breakfast because they can be individualized based on your preference, dietary needs, and the ingredients in your kitchen. The above recipe provides a template that can be customized with your favorite vegetables, cheese, type of potato, and fresh herb. For added protein, we recommend serving with turkey bacon, which can also be prepared ahead of time in the oven!

Key Nutrients and Ingredients:

• • Onion: Adds both flavor and nutrients.
  • Kale: Leafy green vegetable full of nutrients and fiber.
  • Eggs: Good source of protein.
  • Goat Cheese: Tasty and healthy fat.
  • Sweet Potato: Adds fiber to round out this breakfast.

5. 5. Oat Blender Pancakes and Fruit 

Recipe Idea:  Fluffy Yogurt Pancakes 

Why We Love It: Did anyone else love pancakes growing up? The good news is pancakes can still be a healthy and filling breakfast option. These yogurt pancakes are prepared in the blender and are packed with protein and fiber from the Greek yogurt and oats! Additionally, these pancakes can be stored in the refrigerator or freezer and quickly reheated in the morning using a toaster or microwave. Get creative with your mix-ins and toppings; we recommend serving with fruit for additional fiber and nutrients.  In the fall, we love adding pumpkin to the pancake mixture and topping it with cinnamon, chia seeds, and apples!

Key Nutrients and Ingredients:

• • Oats: Great source of fiber.
  • Milk and Cottage Cheese or Greek Yogurt: Provide protein to keep you full.
  • Fruit: Adds flavor, fiber, and nutrients.
  • Nuts/nut butter: Source of healthy fats.