13 Breakfast Foods That Deserve More Love

Starting your day with a nutritious breakfast can set the tone for the rest of your day, yet many people overlook some of the healthiest options out there. While traditional breakfast foods are popular, there are plenty of underrated choices that offer essential nutrients, protein, and fiber to keep you energized and satisfied. From savory dishes to nutrient-packed bowls, these breakfast foods are not only delicious but also incredibly beneficial for your overall health.

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Lentils

Lentils are often passed over for more traditional breakfast options, but they should definitely be on your radar. Packed with plant-based protein and fiber, lentils help stabilize blood sugar levels, ensuring sustained energy throughout the morning. Their high fiber content promotes digestive health, making them a great choice for starting the day on a healthy note. They can be prepared in savory dishes with vegetables, herbs, and spices for a flavorful breakfast bowl.

Lentils are also a powerhouse of nutrients, containing iron and folate, which support energy production and overall well-being. Whether in a simple stew or served with quinoa, lentils are versatile enough to be customized to your taste and can be seasoned to suit any flavor preference. Consider them as a hearty alternative to eggs or grains at breakfast time.

Quinoa

Quinoa is a highly nutritious grain that is often overlooked for breakfast. This complete source of plant-based protein contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. Quinoa is also high in fiber, which promotes a healthy digestive system, making it a great way to start the day feeling satisfied without the need for added sugars or processed carbs. Try cooking quinoa with almond milk and a bit of cinnamon for a sweet, warming breakfast option.

Additionally, quinoa is rich in magnesium, a mineral essential for muscle and nerve function, making it ideal for supporting overall health and energy levels. It pairs beautifully with fruits like berries, apples, or bananas, adding natural sweetness to your breakfast. If you prefer a savory twist, quinoa can be combined with sautéed vegetables, avocado, and a sprinkle of feta for a satisfying, nutrient-packed meal.

Tofu Scrambles

Tofu scrambles are an underrated breakfast option that offers a plant-based alternative to scrambled eggs. Rich in protein, tofu is an excellent choice for building muscle and keeping you full for longer periods. By crumbling tofu into a pan and adding vegetables like spinach, tomatoes, and mushrooms, you can create a hearty, savory breakfast that’s both nutritious and satisfying. The addition of turmeric and nutritional yeast can also give it an egg-like flavor while boosting its health benefits.

Tofu scrambles are versatile and can be easily customized to your taste. Whether you add spices for extra flavor or top it with avocado for healthy fats, tofu scrambles provide the protein and fiber you need to fuel your day. This plant-based breakfast option is perfect for those looking to reduce animal products in their diet while still enjoying a delicious and filling meal.

Chia Pudding

Chia pudding may be one of the most underrated breakfast options, yet it’s packed with omega-3 fatty acids, fiber, and antioxidants. When mixed with your favorite milk (almond, coconut, or dairy), chia seeds swell up to form a thick, creamy texture that’s perfect for breakfast. The addition of fruits like berries, mangoes, or bananas enhances the nutritional profile, providing a dose of vitamins and minerals alongside the chia’s omega-3s.

Chia seeds are also incredibly easy to prepare. Simply mix the seeds with liquid, let them sit overnight, and you have a ready-to-eat breakfast. This no-fuss, nutrient-dense option is ideal for busy mornings, offering a healthy balance of fats, protein, and fiber to keep you feeling satisfied and energized throughout the day.

Overnight Oats

Overnight oats are a breakfast staple that deserves more attention. They’re not only quick and convenient to prepare, but they also offer a customizable base for a nutritious, balanced meal. Oats are rich in fiber, which helps with digestion and keeps you full longer, making them an excellent choice for those looking for a healthy start to the day. By soaking oats overnight in milk or a dairy-free alternative, they soften and absorb the flavors of any added fruits, nuts, or sweeteners.

In addition to fiber, oats are also packed with vitamins and minerals like manganese and magnesium, both of which support overall health. You can easily add in chia seeds, flaxseeds, or nut butter for an extra protein boost. Whether you enjoy them cold or heated up, overnight oats offer endless possibilities for creating a filling, delicious breakfast that’s perfect for any palate.

Kefir Smoothies

Kefir is a fermented milk drink loaded with probiotics that support gut health, yet it remains largely underused in breakfast routines. When blended into a smoothie, kefir’s tangy flavor pairs well with fruits, making it a delicious, nutrient-rich option to kickstart your day. Not only does kefir help with digestion, but it also contains calcium and vitamin D, both of which are essential for bone health. Adding leafy greens like spinach or kale into the mix boosts the smoothie’s fiber and vitamin content.

What makes kefir smoothies even more appealing is their versatility. You can customize them based on your taste preferences, adding ingredients like berries, nuts, seeds, or even protein powder for an extra boost. A kefir-based smoothie is a quick, convenient way to enjoy probiotics, antioxidants, and vitamins all in one refreshing glass.

Avocado Toast

Avocado toast may have gained popularity in recent years, but it’s still an underrated breakfast food when it comes to its health benefits. Rich in healthy fats, avocados provide heart-healthy monounsaturated fats, which support overall cardiovascular health. When paired with whole-grain toast, avocado toast becomes a fiber-rich breakfast that can keep you satisfied until your next meal. Adding a sprinkle of seeds, like chia or flaxseeds, offers extra omega-3s and antioxidants.

This simple yet satisfying meal is also packed with vitamins and minerals, including potassium, which helps regulate blood pressure, and vitamin E, which supports skin health. You can customize your avocado toast by adding toppings like a poached egg, tomatoes, or a drizzle of olive oil for extra flavor and nutrients. It’s an easy, delicious breakfast option that fits into a variety of dietary preferences.

Sweet Potatoes

Sweet potatoes are an incredibly nutritious breakfast food that’s often overlooked. Full of beta-carotene, an antioxidant that promotes healthy vision and skin, sweet potatoes are also rich in fiber and vitamins, making them an excellent way to fuel your morning. Roasted or mashed sweet potatoes can be paired with eggs, avocado, or even yogurt for a well-rounded, energy-boosting meal. They can also be used in savory dishes with herbs and spices like cinnamon, nutmeg, and cayenne for a more complex flavor profile.

Sweet potatoes are also a good source of complex carbohydrates, which provide lasting energy without causing blood sugar spikes. They’re easy to prepare in advance and can be used in a variety of ways, from adding them to smoothies to making savory breakfast bowls. Their versatility makes them a great addition to your morning routine.

Cottage Cheese

Cottage cheese may not be as trendy as Greek yogurt, but it’s a fantastic breakfast option that’s often overlooked. High in protein, it helps keep you full and satisfied for longer periods, making it ideal for curbing mid-morning hunger. The creamy texture of cottage cheese pairs well with both sweet and savory toppings. For a sweet option, try adding fresh fruit like berries, or for a savory twist, top with herbs and tomatoes.

Cottage cheese is also a great source of calcium, essential for bone health, and it contains probiotics that support gut health. Its high protein content makes it an ideal choice for those looking to build muscle or maintain a healthy weight. Cottage cheese can be used as a base for smoothies, parfaits, or even mixed into scrambled eggs for a richer texture.

Buckwheat Pancakes

While pancakes are a classic breakfast choice, buckwheat pancakes offer a more nutritious alternative that is often overlooked. Buckwheat is naturally gluten-free and a great source of fiber, antioxidants, and minerals like manganese and magnesium. These pancakes are perfect for those with dietary restrictions or anyone looking for a healthier twist on the traditional pancake breakfast. They can be topped with fresh fruit, maple syrup, or nut butter for a well-balanced meal.

Buckwheat is also rich in rutin, an antioxidant that supports blood circulation and heart health. Whether you make them sweet or savory, buckwheat pancakes are an excellent breakfast choice that provides long-lasting energy. They are also easy to make ahead of time, making them a great option for busy mornings.

Hemp Hearts

Hemp hearts, or shelled hemp seeds, are a powerhouse of nutrition, making them an underrated breakfast food. These tiny seeds are packed with plant-based protein, healthy fats, and a range of minerals like magnesium, zinc, and iron. Hemp hearts have a mild, nutty flavor and can easily be added to smoothies, oatmeal, yogurt, or sprinkled over avocado toast for an extra boost of nutrition.

In addition to their protein content, hemp hearts contain omega-3 and omega-6 fatty acids in an ideal ratio, supporting heart and brain health. They are also rich in fiber, helping to regulate digestion and keep you feeling full longer. These nutrient-dense seeds are a simple yet effective way to enhance your breakfast with essential vitamins and minerals.

Acai Bowls

Acai bowls have become a trendy breakfast item, but they remain an underrated option for many. Made from acai berries, which are high in antioxidants and fiber, these bowls help promote heart health and improve digestion. Blended acai is typically served with a variety of toppings like granola, coconut, and fresh fruit, making for a vibrant and delicious start to the day. They are not only visually appealing but also packed with essential nutrients to energize you throughout the morning.

Acai bowls can be easily customized based on your nutritional needs. Add a scoop of protein powder or chia seeds to boost the protein content, or drizzle some honey for a touch of sweetness. This refreshing and nutrient-rich breakfast is perfect for anyone looking for a satisfying and energizing meal to start their day.

Edamame

Edamame, or young soybeans, are often seen as a snack or appetizer but can make for an excellent breakfast option. Packed with protein, fiber, and essential vitamins, edamame provides a great start to the day. These small beans are a rich source of plant-based protein, making them an ideal choice for vegetarians and vegans. They can be enjoyed on their own or added to breakfast bowls with grains like quinoa or brown rice for a more substantial meal.

Edamame is also a great source of folate and vitamin K, which are essential for cell function and bone health. They can be tossed with a bit of sea salt or mixed into a savory vegetable stir-fry to create a satisfying breakfast dish. Their protein and fiber content help keep you full and satisfied throughout the morning.

This article originally appeared on Avocadu.