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17 Easy healthy breakfast ideas
Eating a healthy breakfast every day is a long-term investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule.
Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.
Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.
The importance of eating a healthy breakfast
There’s a long list of benefits of eating a healthy breakfast.
- Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
- Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
- Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
- Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.
How to make a healthy breakfast
Breakfast foods to eat
Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:
- A protein source
- A vegetable or fruit
- A whole grain
- A healthy fat (optional)
The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.
Breakfast foods to avoid
Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.
Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.
High-protein breakfast foods
For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.
- Avocado toast with egg
- High-fiber toast with peanut butter
- Scrambled eggs with vegetables
- Greek yogurt with nuts and berries
- Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
- Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder
Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.
17 healthy breakfast recipes
1. Breadless eggs benedict
Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.
Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.
2. Healthy breakfast burrito
These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.
Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.
Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier!
3. Peanut butter overnight oats
Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.
Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.
4. Breakfast veggie scramble
Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.
This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.
5. Healthy breakfast sandwich
When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.
The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.
6. Chocolate peanut butter protein bites
There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.
To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.
7. Make-ahead fruit and yogurt protein parfait
If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.
With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.
8. Banana chocolate chip muffins
Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.
By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.
9. Cottage cheese pancakes
We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.
Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.
10. Vegetarian crustless quiche
Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.
Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.
11. Protein breakfast smoothie
While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.
For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.
12. Smoked salmon toast
Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.
Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.
13. Homemade pecan and walnut chocolate energy bars
Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.
These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.
14. Classic French omelette
The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.
With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.
15. Instant Pot steel-cut oats
Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.
Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.
16. Avocado toast with egg (4 ways)
Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.
However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.
17. Breakfast cookies
Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.
You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.
Reach your health goals
Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.
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Hear from Us About the Future of Health
Evidation partners with the world’s leading healthcare companies and enables everyone to participate in research.
Our CEO, Deborah Kilpatrick, recently spoke on a podcast about the importance of everyday behavior data and the future of health. After working in the medical technology space, she joined Evidation Health in 2014. Evidation partners with the world’s leading healthcare companies and enables everyone to participate in research. We’re focused on helping people measure everyday activities. We’re also invested in connecting our community to opportunities that will help them better understand the conditions that impact them and their loved ones. Listen more on this podcast here.
Together We Can Achieve More
At Evidation, we’re focused on meeting people where they are and helping them along their health journey.
At Evidation, we’re focused on meeting people where they are and helping them along their health journey. Our engaged community of members represents 96% of U.S. counties and includes individuals across ages, ethnicities, and socioeconomic backgrounds. This community puts us in a unique position to learn from one another and contribute to meaningful health research.
With a mission of helping people participate in better health outcomes, we're committed to identifying opportunities that are inclusive of all and educating ourselves on the social issues that are impacting the world. To truly achieve our mission of helping people participate in better health outcomes, we recognize we have more work to do. Our commitment going forward:
- Provide our members with educational content around health and race curated by our team of researchers.
- Put in place more inclusive study opportunities for members to participate in.
- Do our part as a research company to participate in inclusive clinical research practices to ensure diverse and generalizable results through diverse participant recruitment and participation.
- Hold ourselves accountable by reporting our progress out to our members.
We’re committed to supporting long-term systematic change and stand in solidarity with our Black teammates, Evidation Members, and the entire Black community. We know this is only the beginning of the conversation, and we need to continue to fight for equality. We’ll continue to listen, educate ourselves, take action, hold ourselves accountable, and pledge to do our best to support all communities to participate in better health outcomes.
An immediate change we’re pleased to share is that Evidation Members can now donate their rewards to these charities:
American Civil Liberties Union
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Evidation Health and BARDA Partner on Early Warning System for COVID-19
On June 4th, Evidation Health announced a new effort to develop an early warning algorithm to detect symptoms of COVID-19 and to understand susceptibility to infection, funded by the Biomedical Advanced Research and Development Authority (BARDA), part of the Office of the Assistant Secretary for Preparedness and Response at the U.S. Department of Health and Human Services (HHS) and the Bill & Melinda Gates Foundation.
Here at Evidation, we’ve been identifying opportunities to contribute to COVID research. THe Evidation app is a product of Evidation Health, and has a community of over 3 million and members all around the United States. With an engaged research population representing a variety of zip codes and demographics, we’re uniquely positioned to help researchers and organizations conduct meaningful research about the pandemic.
On June 4th, Evidation Health announced a new effort to develop an early warning algorithm to detect symptoms of COVID-19 and to understand susceptibility to infection, funded by the Biomedical Advanced Research and Development Authority (BARDA), part of the Office of the Assistant Secretary for Preparedness and Response at the U.S. Department of Health and Human Services (HHS) and the Bill & Melinda Gates Foundation.
“Many infected individuals are asymptomatic but still able to spread the virus, making efforts to prevent and slow transmission of COVID-19 difficult,” said Luca Foschini, Ph.D., Evidation’s co-founder and chief data scientist. “This initiative will use novel behavioral and physiological data to more effectively identify when and where people may contract COVID-19, and can potentially enable real-time interventions to limit spread and monitor outcomes.”
The analysis, performed in collaboration with non-profit 4YouandMe, will use de-identified data generated by self-reporting and wearable devices to track symptoms of COVID-19 in those at particularly high risk, including health care workers and other first responders, in order to better understand susceptibility to SARS-CoV-2 infection. One potential outcome of this work is an early warning algorithm to help individuals better understand and monitor their respiratory disease symptoms and take precautions against their spread.
“The ability to self-monitor and be informed of health status will empower Americans in their decisions to help slow the spread of this pandemic and improve health outcomes for people with COVID-19,” said BARDA Acting Director, Gary Disbrow, Ph.D. “This pilot study is not only an early step in demonstrating the utility of models developed using person-generated health data but also may provide data to better understand the varied symptoms of COVID-19.”
This program follows Evidation’s work with BARDA to monitor individuals for respiratory infections, such as influenza. Evidation’s existing research on influenza utilizes person-generated health data and population-based models with the goal of improving real-time respiratory infection monitoring at the individual and population level. BARDA is contributing a $720,000 award as part of BARDA’s COVID-19 Rapidly Deployable Capabilities program to identify and pilot near-term innovative solutions for COVID-19. Support from the Bill & Melinda Gates Foundation is from the $250 million the foundation has committed to address the COVID-19 pandemic.
How Evidation Members Rallied Together Through COVID Pulse Survey
Through this challenging time, we we've been inspired by our members who responded to many questions with great empathy and creativity as they have adapted to new routines
We’ve been continuing to monitor sentiment in the community around the coronavirus through an Evidation Survey called COVID Pulse. Since kicking off the survey on March 12th right after the coronavirus was declared a pandemic, we’ve been sending out a weekly survey to our members.
We wanted to quantify participation and interest and share some of the latest trends from our most recent surveys. After we released the first survey, we received over 120,000+ responses in five days from over 20,000 United States zip codes. The highest percentage of responses came from the age groups in the range of 30–39, followed by the 18–29 age range, and lastly, the 40–49 range. Though, we did see representation from members ages 18–80+! We’ve been pleasantly surprised by the number of members who have continued to check in week over week to share their sentiment surrounding coronavirus. In fact, 11% of survey respondents have completed all five COVID Pulse Surveys to date and 22%+ completed four out of five COVID Pulse Surveys.
Most recently, we saw that over 85% of respondents said that if social distancing and stay at home orders were lifted today, they would know what to do to reduce chances of contracting the coronavirus. We also saw that members would continue to take the necessary precautions even if social distancing guidelines and stay at home orders were lifted. Over 60% would continue to stay at home and maintain social distancing behaviors. Additionally, nearly 70% said they would continue to start to wear protective equipment (for example a face mask) in public settings. For those who responded in locations where shelter in place has been lifted, only ~25% of respondents said that they were attending small social events.
Through this challenging time, we were also inspired by our members who responded to many questions with great empathy and creativity as they have adapted to new routines. In fact, when asked about their concerns if they were to be diagnosed, 75% of respondents expressed concern over getting others sick in their worries. This fear was followed by 60% of respondents expressing their worry over the physical discomforts of getting sick. Regarding ways to minimize changes to physical and mental health, we’ve seen an uptick in individuals sharing the importance of maintaining whatever routines possible, avoiding or taking breaks from the news, and a continued connection through video chats with friends and family. In fact, maintaining connection through social media scored high for Evidation Members as a method to socialize with others. Both last week and this week, 70% of respondents said they used social media to socialize with other people.
Get Your Cooking Game On
We know that being stuck indoors can be tough, but hopefully getting creative in the kitchen continues to be a fun pastime for many.
As we continue to be home during the coronavirus, we wanted to share another collection of snack ideas that you can make at home. We know that being stuck indoors can be tough, but hopefully getting creative in the kitchen continues to be a fun pastime for many.
- Try your hand at making a sweet or savory dip at home! Check out this greek cucumber yogurt dip from the Today Show or this three ingredient Healthy Honey Mustard Dip from the blog Cupcakes and Kale Chips.
- Experiment with no-bake bars like this No Bake Chocolate Oat Bar from All Recipes.
- Make your own cup of Dalgona Coffee (the Coronavirus trend that’s bringing out everyone’s internal barista)
- Test out the dessert that’s on the rise — make this three ingredient crème brûlée.
- Bring Disneyland to your home with Disney’s official homemade churro recipe.
- In the absence of a trip to Benihana’s, learn how to make this chicken fried rice at home.
- Check out Wacky cake. It’s an old favorite that came from the Depression when there was less access to ingredients. This cake only takes a few, simple ingredients.
- Have some Nutella handy in your pantry? Make these DIY Nutella pops with two other ingredients and a popsicle stick.
- Eat breakfast like one of the royal family by trying out Prince Charles’ famous cheesy baked eggs
- If you’re feeling fancy, you can also give Queen Elizabeth’s drop scones a try.
Oura Ring + Evidation = Match Made in Heaven
We know a big part of your Evidation experience is connecting apps and wearables to your account. Did you know here are more than 15 apps you can connect to help you earn points faster?
We know a big part of your Evidation experience is connecting apps and wearables to your account. To date, there are 15+ apps that you can connect to Evidation to track different activities that you take. For a reminder of which apps are available and where you can connect these apps to your experience, check out the Connect Apps page here.
We’re pleased today to share that the Oura Ring is now available to connect to Evidation. To connect your OURA ring and app, please follow these directions below:
- Log into the Evidation app or website > middle tab (apps section)
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2. Connect > Oura > Log in to OURA account
Note: it may take a few minutes to sync. If the app shows ‘not yet synced’
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Please go back to the middle tab and click down to refresh the app. If all dates did not retroactively sync, we recommend to disconnect the app from Evidation and reconnect.
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Can a furry friend help you cope with COVID?
You may be wondering, can owning a dog help you live a bit healthier? It turns out that new dog owners in general are a promising sign of better health!
We know that the last few months have put everyone into a new funk. Work, lifestyles, and exercise are all uniquely different than they may have been back when 2020 started.
That’s why we decided to look at how Evidation Members were resting and perhaps coping with some of these changes. To better understand our community, we decided to look at members who logged fitbit data in 2019 and 2020 between January and April to see if the pandemic was causing people to change up their nap schedule (hopefully for the better). Total number of naps per user per day were counted and the average nap count per day was calculated across our Evidation population. See the figure below:
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It appears that members are indeed napping far more than they were in 2019, beginning at about the time shelter in place orders began (which was around March 15, 2020, see grey in graph). On average, after shelter in place began, Evidation Members napped 14.37% more compared to the previous year during this time period. That’s many more naps! And hopefully, people are using this time to rest and recuperate.
We know that being mindful of sleep is one way people can take care of their health. However, we also observed in the news that fostering dogs has been at an all time high. It has become so popular that there’s even a waitlist.
So, in addition to users napping far more compared to last year, we delved more into what other things users are doing differently during this uncertain time. We released a survey a few weeks ago asking our members about their dogs, what type of relationship they have with their pets, and their activity habits with their pets. We received over 35,000 responses!
The first thing we wanted to know about our members and their pets was whether they had recently fostered a dog. It turns out that many people have begun to foster dogs, likely due to the pandemic. In total, 1,500+ Achievers indicated that they fostered their dog in between February and April of this year. Compare that to only 450+ Achievers during that time period last year. It definitely appears that the pandemic is causing people to go out and lend a helping hand to a homeless dog.
Of the people who recently fostered a dog, 55% indicated that they are now working from home due to the coronavirus. 39% said that they are still going into work, and 5% indicated that they had worked at home prior to the pandemic. These newly remote workers appear to be helping keep these shelters empty.
You may be wondering, can owning a dog help you live a bit healthier? It turns out that new dog owners in general are a promising sign of better health! For those that got their dog in 2019 or 2020, we found that members walk on average about 350 steps more per day, comparing the 30 days prior to getting a dog with the 30 days post getting a dog. Even in pandemic times (though members are walking far less than their 2019 dog owner counterparts, by about 1000 steps per day for those that got their dogs in March and April), members with new dogs are getting a 200 step increase in steps pre vs post dog ownership! Of course, this is expected, and we’re happy to report that dogs can help you get more steps. This trend turned out to be especially true for the older folks in our population. The 50+ population increased their steps by about 500 steps on average, compared to the ~200 step increase for those who are less than 50. Take a look:
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Another interesting question we asked our members was whether or not they sleep with their pets and how often per week they sleep with their pets. While we didn’t see a necessary difference in sleep quality or total time when our members had their dog buddies snoozing with them, we did see many people report that they sleep next to their dogs. In fact, 73% of Evidation Members said they nap or sleep next to their dog, at least once per week. For members who said they nap or sleep next to their dog, over 19,000 reported to nap or sleep next to their dog at least 4 times a week! This may sound surprising for the folks who may not have furry pals, but many can attest that sleeping next to their dogs can be a comforting ritual.
The last thing we wanted to explore was whether we could learn anything about our members who had reported that having a dog had helped them manage with their health-condition (heart condition, limited mobility, etc). We found that 1000+ members agreed that having a dog helped. It seemed as though having a furry friend was very helpful for emotional support and well being. We did not find any concrete information around managing conditions, but were glad to hear that those who had self reported with many conditions (specifically anxiety, asthma, chronic pain, depression, diabetes, high cholesterol, hypertension and migraines) and who had a higher resting heart rate found having a pet to be supportive.
5 Ways to Live a Climate-Friendly Lifestyle While Sheltering In Place
5 tips to help you lead a more climate-friendly lifestyle all while safely sheltering in place!
This week, we celebrated Earth Day on April 22nd. While this year brought a fresh perspective on the day, we still found some great ideas on how to be involved even if some swaps to celebrations meant staying indoors.
We hope that these tips will help you lead a more climate-friendly lifestyle all while safely sheltering in place!
- NASA created all kinds of resources online to give Earth Day the proper 50th year celebration it deserved. Check out everything from satellite views of the planet to global archives of photos capturing hurricanes, wildfires, icebergs and more!
- Try planting something and create a little garden. For simple tips, read more in this USA Today Article.
- Experiment with a plant based meal. If you have a sweet tooth, check out these quick, easy swaps.
- Make a grocery list via any of these apps (AnyList, Mealime, Bring! to name a few) to more easily keep track of home food needs.
- Small actions can have a big impact! Switch to paperless bank statements where you can and make sure to unplug electronic devices and appliances when you aren’t using them around your home.
Give the Happiness Project Podcast a Listen
Check out The Happiness Lab podcast by Dr. Laurie Santos
Given how tumultuous a time it has been for all, we found this podcast with episodes that will lift your spirits. The Happiness Lab podcast is narrated by Dr. Laurie Santos who is a Yale professor who teaches a class called “Psychology and the Good Life.” Through various episodes, Dr. Santos references the latest, relevant scientific research and relates them to everyday experiences and some unusual moments.
In this specific series, she’s curated a variety of content related to coping with the coronavirus. We found a lot of the commentary relatable and useful.
The content specific to coronavirus includes the following:
- Beat Your Isolation Loneliness
- Coach Yourself Through a Crisis
- Rising to a Challenge
- Calm Can Be Contagious
- Help Others to Help Yourself
- Keep Your Relationship Happy
- Checking in with Susan David
Susan David is a Psychologist at Harvard Medical School who offers ways to manage fear and panic through healthy strategies that anyone can adopt. - Laurie’s Personal Tips