The healthiest breakfast to eat – 15 unexpected choices

The healthiest breakfast to eat – 15 unexpected choices<span class="wtr-time-wrap after-title"><span class="wtr-time-number">16</span> min read</span>

When it comes to breakfast, there are a lot of different opinions on what the “best” or “healthiest” breakfast to eat is. Some people swear by a bowl of oatmeal, while others prefer eggs and toast. And then, of course, some skip breakfast altogether because they don’t think they have time for it. 

But what if I told you that some unexpected breakfast choices are actually healthy for you? foods that you probably never thought of as being part of a healthy breakfast but can actually help you start your day off right?

In this blog post, we’ll take a look at a few of these unexpected choices and why they’re good for you. Who knows, after reading this post, you might just find yourself adding one or two of these items to your breakfast routine!

How you should start your day – what not to eat for breakfast

A new lifestyle starts with a new healthy eating and lifestyle habit. One healthy habit that you can adopt is to not eat breakfast immediately after waking up.

Skipping breakfast has many health benefits. First, fasting in the morning (60-120 minutes) jump-starts your metabolism and helps you burn more calories throughout the day. Second, it helps to regulate your blood sugar levels, which can prevent insulin resistance and type II diabetes. Third, it lowers your cholesterol levels and improves your cardiovascular health.

But how should you start your day after waking up?

healthiest breakfast to eat

Drink only water, neither coffee nor green tea which are common drinks in the morning. Let your body wake up naturally without any chemical interference.

How do we choose the right breakfast food?

When it comes to choosing the right healthy foods, after a short period of fasting, three basic principles should always be followed.

First and foremost, the meal should be simple and light. This will help to avoid the feeling of satiety and maintain a healthy appetite.

Secondly, it is important to choose foods that the body needs at this time of day, to meet its energy requirements.

And lastly, wherever possible, breakfast foods should be chosen in their natural form. By following these guidelines, it is possible to enjoy a healthy and nutritious breakfast that sets you up for the day ahead.

what does the body need at this time of day?

The body needs both a sufficient amount of protein and fat early in the morning, after around 8 hours of sleep.

As for carbohydrates, because no special energy has been consumed during this period, their intake should be kept to a minimum. Carbohydrates intake the day before helps fill glycogen levels in our muscular system, and after 8 hours of sleep, it is expected that these levels have not diminished.

Furthermore, consuming carbohydrates- especially in large amounts- early in the day throws off hormone levels and causes insulin to be secreted throughout the day to maintain balance.

what the body does not need at this time

Breakfasts rich in carbohydrates such as cereals, bread, toast, honey, and jams are not beneficial for the body.

This habit is what we feel when we lack well-being and energy throughout the day, or when we suddenly feel fatigued or sluggish (the so-called “crashing”). That happens since the excessive secretions of hormones, as a balancing attempt throughout the day.

The promoted message of “energy” and euphoria all day long, given by eating foods rich in carbohydrates in the morning, is not accurate.

Right food choices

When it comes to choosing the right breakfast foods, it’s important to think about what your body needs. A healthy breakfast should include a variety of foods that are rich in vitamins and minerals, healthy fats, and protein.

A high-protein breakfast helps to keep energy levels up and provides the body with the building blocks it needs to repair and grow muscle tissue. Meanwhile, a breakfast rich in healthy fat helps to promote satiety and reduce cravings later in the day.

Choosing a breakfast that meets the body’s needs is an important part of maintaining a healthy diet.

Protein Sources

A good protein choice for breakfast should include the following foods:


Eggs are a healthy and affordable breakfast option that provides plenty of nutrients to help start your day. Each egg contains vitamins and minerals like iron, vitamin D, and choline, as well as healthy fats. In addition, eggs are a good source of protein, with each egg containing 6 grams of protein.

Research has shown that people who eat eggs for breakfast tend to have better appetite control and fewer cravings throughout the day. Eggs are also easy to prepare, making them a quick and convenient option for busy mornings.

Whether you eat them plain or add them to a healthy breakfast burrito, eggs are a delicious and nutritious way to start your day.


Cheese is a delicious and healthy food that can be enjoyed as part of a healthy breakfast. Cheese is a source of vitamins and minerals, including calcium, phosphorus, and vitamin A.

It also contains healthy fat, which helps to keep you feeling full and satisfied. In addition, cheese is a good source of protein, with around seven grams of protein per ounce.

This makes it an excellent choice for those who are looking for a healthy and filling breakfast option.

Plain Greek yogurt

Many people think of yogurt as a healthy breakfast food, and for good reason. Greek yogurt is packed with vitamins and minerals, healthy fat, and grams of protein. But what about plain Greek yogurt? Is it as healthy as people say?

There are many benefits to eating plain Greek yogurt for breakfast. First, it is an excellent source of calcium, Vitamin D, and potassium. Second, it is a good source of protein and healthy fat. And third, it is low in sugar and calories.

Plain Greek yogurt also contains probiotics, which are live bacteria that help to promote a healthy digestive system.

Lean Meat

According to the National Institutes of Health, eating lean meat for breakfast is a healthy way to start your day. Lean meat is an excellent source of vitamins and minerals, including iron, zinc, and B vitamins. In addition, lean meat is a good source of healthy fat.

A 3-ounce serving of lean beef contains about 7 grams of protein. That’s about the same amount of protein in an egg. The protein in lean beef can help you feel fuller longer and may help you avoid snacking later in the day. What’s more, the iron in beef can help your body make energy and the B vitamins can help your body metabolize food.

So if you’re looking for a healthy breakfast option, consider lean beef.

Fat sources

In fat food sources, there is a slightly greater variety of choices. Let’s look at them:


Almonds are a great option for breakfast because they contain vitamins and minerals that are essential for good health, as well as healthy fats that will help keep you full until lunchtime.

Almond milk is an excellent source of calcium and vitamin D, which are both vital for strong bones. Meanwhile, almond butter is a good source of protein and fiber, both of which are necessary for maintaining a healthy weight.

So whether you choose almond milk, almond butter, or whole almonds, you’re sure to start your day off right with this nutritious breakfast option.


If you’re looking for a nutritious and delicious way to start your day, look no further than walnuts! This humble nut is packed with vitamins and minerals, as well as healthy fats that will help keep you feeling full until lunchtime.

Add a handful of walnuts to your morning oatmeal or smoothie, or enjoy them with almond milk and almond butter for a satisfying breakfast that will give you sustained energy all morning long. Ditch the sugary cereal and make walnuts your new healthiest breakfast to eat!

Brazilian nuts

Start your day off right with a nutritious breakfast that includes Brazilian nuts. These nuts are packed with selenium, a mineral that is essential for good health. Selenium helps to protect cells from damage and supports the immune system. Brazilian nuts also contain healthy fats that will help keep you feeling full until lunchtime.

In addition to being a great source of selenium, Brazilian nuts are also a good source of vitamins and minerals. Try adding some Brazilian nuts to your next breakfast and enjoy the many benefits they have to offer.

Macadamia nuts

Macadamia nuts are a nutritional powerhouse. They’re an excellent source of vitamins and minerals, including magnesium, potassium, and zinc. They’re also a good source of healthy fat. In fact, macadamia nuts contain more monounsaturated fat than any other nut.

This healthy fat can help to lower cholesterol levels and reduce the risk of heart disease. Plus, macadamia nuts are Delicious! They can be used in place of almond milk or almond butter in many recipes. So why not give them a try? You might just be surprised by how much you love them!


There’s no denying that avocados are delicious. But did you know that they’re also incredibly good for you?

Packed with vitamins and minerals, avocados are a healthy addition to any breakfast. A single avocado contains more than 20 vitamins and minerals, including vitamins A, C, and E. It also provides essential nutrients like potassium and magnesium.

Plus, avocados are a good source of fiber, which can help keep you feeling full throughout the day.


Coconuts are versatile and delicious fruit that offer a variety of health benefits. Unlike many other fruits, coconuts are a source of vitamins and minerals that help to keep you feeling full and energized throughout the day.

In addition, coconuts contain healthy fats that help boost your metabolism and promote weight loss. And because they’re GMO-free and loaded with fiber, they make a perfect addition to any healthy breakfast.

Coconut milk is a delicious, nutritious alternative to coconut. It’s also rich in vitamins and minerals, and it’s also a great source of healthy fats.

Coconut milk can be used in place of cow’s milk in any recipe, and it’s especially delicious in breakfast smoothies.


Tahini is a paste made of ground sesame seeds. It is a common ingredient in Middle Eastern and Mediterranean cuisines. Tahini is a good source of vitamins and minerals, including calcium, iron, phosphorus, and vitamins B1, B2, and E.

It is also a good source of protein and fat. Tahini can be used to make hummus, baba ghanoush, and other dips and spreads. It can also be used as a spread on bread or crackers. Tahini can be found in the International aisle of most grocery stores.

Tahini is definitely a healthy breakfast option. It is high in protein and vitamins and minerals. Tahini can help to regulate blood sugar levels and provide lasting energy throughout the morning hours.

It is also a good source of fiber, which helps to keep the digestive system regular. Tahini can be added to smoothies or greek yogurt.

Raw cocoa

Did you know that raw cocoa is one of the most nutrient-dense foods on the planet?

It’s packed with vitamins and minerals, including magnesium, iron, and calcium. Not to mention, it’s a great source of fiber. And what’s more, it contains those all-important antioxidants that help to protect our cells from damage.

In other words, raw cocoa is the perfect ingredient for a healthy breakfast smoothie. Just add a banana, some almond milk, and a handful of spinach leaves for a nutrient-packed start to your day.

Chia Seeds

Chia seeds are packed with vitamins and minerals, including calcium, phosphorus, magnesium, manganese, copper, iron, zinc, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin). But that’s not all.

Chia seeds are also a good source of protein and fiber. In fact, they have more protein than any other seed or grain. And because they’re high in fiber, they’re perfect for a healthy breakfast. Just add them to your favorite yogurt and you’re good to go.

Sunflower seeds

Sunflower seeds are packed with vitamins and minerals that can help you start your day off right. For example, sunflower seeds are a good source of vitamin E, which is essential for maintaining healthy skin and eyes. They also contain magnesium, which helps to keep your bones strong and your muscles relaxed.

In addition, sunflower seeds are a good source of fiber, which can help to regulate your digestion. And if that’s not enough, sunflower seeds are also a low-calorie food, making them a great choice for those watching their waistline.

Pumpkin seeds

Pumpkin seeds are a nutrient-rich snack that offers a variety of health benefits. They’re a good source of vitamins and minerals, including zinc, magnesium, and vitamins E and K. Pumpkin seeds are also a healthy breakfast option as they’re high in protein and fiber.

What’s more, pumpkin seeds contain l-tryptophan, an amino acid that has been shown to promote relaxation and improve sleep quality. So whether you’re looking for a nutritious snack reach for pumpkin seeds!

How to pull off a breakfast meal?

The reasonable question that arises is how you can combine foods containing proteins and fats in a breakfast meal. You realize that ideas are limitless. I’ll give you some simple combinations to get you started with a tasty breakfast:

  • Combine the nuts with the coconut and the avocado. That is a very simple, yet smart idea, to mix 6 ingredients into a bowl and eat them. With no preparation time and without effort you can enjoy the unique taste of shredded coconut surrounding the soft avocado and delicate nuts.
  • 4-egg white omelet with cheese, salsa, and 1/2 sliced avocado
  • 1 cup plain yogurt with nuts (almonds, walnuts, etc) or nut butter, tahini, and avocado
  • 1 cup plain Greek yogurt with crushed cocoa beans and tahini

No matter your preference, try to incorporate as many of the above ingredients to achieve the healthiest breakfast to eat.

Bottom Line

The bottom line is that many healthy ingredients can be added to breakfast to make it more nutritious. By adding items like tahini, raw cocoa, chia seeds, sunflower seeds, or pumpkin seeds, you can increase the nutrient content of your first meal and start your day off with a well-balanced breakfast.

So don’t be afraid to experiment and add some new ingredients to your morning meals. Your body will thank you for it.

Do you have more questions?

Best breakfast to lose weight

Avocado toast is a popular breakfast choice for good reason – it’s filling, satisfying, and packed with nutrients. To make it even more weight-loss friendly, top your toast with a poached or scrambled egg.

Light breakfast ideas

If you’re looking for some light breakfast ideas, try one of these options:
-A bowl of fruit and yogurt
-A slice of avocado with peanut butter
-almond milk with fresh berries
-A simple egg white omelet with veggies like peppers, onions, and mushrooms

Healthy fast breakfast

Egg muffins are a great make-ahead breakfast option. Simply whisk together eggs, milk, and your favorite veggies and bake in a muffin tin. These egg muffins can be stored in the fridge for up to a week and reheated as needed.

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Comments (2)

  1. Tory December 11, 2022

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