7 Fast, Healthy Breakfasts to Power You Through the Day

By Jeff Cattel |

Sick of the same bowl of oatmeal? Get inspired by these simple and satisfying meals nutrition experts love.

Yogurt-Berry Parfait

Nutrition experts spend all day, every day providing guidance and support to people who want (or need) to improve their diet. They have a wealth of information and healthy meal ideas to offer anyone willing to listen. But they also have to eat! 

We couldn’t help but wonder: What does someone with healthy eating in their job description reach for when they just need a quick and satisfying breakfast?  

To find out, we asked seven top nutritionists for their go-to morning meal. And the answers are surprisingly simple! Check out the recipes below, most of which can be prepped in less than 10 minutes with ingredients you probably already have on hand.  

Nutritionist Breakfast #1: Yogurt Berry Parfait 

This recipe (shown) from Lisa Young, Ph.D., R.D.N., a nutritionist and author of Finally Full, Finally Slim, is perfect for when you’re short on time. With 17 grams of protein and 8 grams of fiber, it’s sure to keep you feeling full for hours. Plus, you can assemble the yogurt parfait in a Mason jar if you need to eat on the go. 

Serves: 1  

You’ll need:  

  • 5 ounces low-fat Greek yogurt 
  • 1 cup fruit (blueberries, strawberries, raspberries, or peaches)  
  • 1 Tbsp. ground flaxseeds 
  • 2 Tbsp. crushed walnuts 
  • Drizzle of honey (optional) 

What to do: In a bowl, place a layer of fruit on the bottom. Top with flaxseeds and crushed walnuts. Then add a layer of yogurt. Repeat this layering until you run out of ingredients, and then drizzle a little honey on top (if you want).   

Nutritionist Breakfast #2: Savory Avocado Toast 

Toast has been a breakfast staple since the invention of sliced bread. Topping it with an avocado spread adds potassium and healthy fats to boost satiety. 

“Avocado toast is very versatile,” says Bree Sheree, a certified holistic nutritionist and author of the blog Bree’s Vegan Life. “Sometimes I like to add some chickpeas or tomato slices for different flavors. You can also adjust the seasoning to your liking.”  

Serves: 1  

You’ll need:  

  • 2 pieces of whole-grain bread 
  • 1 small ripe avocado 
  • ¼ tsp. garlic powder 
  • 2 tsp. nutritional yeast
  • Sprinkle of ground black pepper 
  • Sprinkle of red pepper flakes 
  • 1 Tbsp. chopped green onion 

What to do: Cut the avocado in half, remove the pit, and scrape out all the flesh. In a bowl, mash the avocado with a fork, then add in garlic powder, nutritional yeast, pepper, and red pepper flakes.  

Toast your bread, then spread the avocado mixture on your toast and top with green onion.  

Nutritionist Breakfast #3: High-protein Waffles with Fruit 

Many frozen waffles, especially when smothered in maple syrup, are a recipe for a sugar high and the inevitable crash. But nowadays you can find frozen high-protein waffles at most grocery stores. This recipe is from Melissa Mitri, M.S., R.D., a Connecticut-based registered dietitian and president-elect of the Connecticut Academy of Nutrition and Dietetics. It’s the perfect combination of sweet and savory. Plus, it has more than 20 grams of protein per serving. 

“Protein helps to provide long-lasting energy and keeps you full longer than a carb-heavy breakfast,” Mitri says. “The fruit adds essential vitamins and fiber to fuel you as well as add a delicious natural sweetness.”  

Serves: 1  

You’ll need:  

  • 2 high-protein frozen waffles (such as Kashi GO Protein Waffles or Kodiak Cakes Power Waffles) 
  • ¼ cup low-fat cottage cheese 
  • Handful of strawberries, blueberries, or peaches 
  • Drizzle of honey 

What to do: Thaw the waffles using the defrost setting on your microwave. Toast the waffles per the package instructions. Spread cottage cheese on waffles, top with fruit, drizzle with honey, and enjoy!  

Nutritionist Breakfast #4: Veggie Scramble  

Ben Tzeel, M.P.H., R.D., a registered dietitian and founder of Your Diabetes Insider, often uses spinach, mushrooms, and peppers in his simple veggie scramble. But you can use whatever vegetables you have on hand. “It’s a great protein-packed meal that takes only a few minutes to make and leaves me full and full of energy to conquer the day,” Tzeel says.  

Serves: 1  

You’ll need:  

  • 3 eggs 
  • 1 cup spinach 
  • ½ cup mushrooms 
  • ½ cup peppers  
  • 1 Tbsp. olive oil 
  • ¼ cup shredded cheese of your choice 

What to do: Chop vegetables to your desired size. Add olive oil to a pan over medium heat. When the oil is shimmering, add the vegetables to the pan. Sauté until the veggies begin to brown, 4 to 6 minutes.  

In a separate bowl, whisk eggs. Pour them over the vegetables in the pan. Add cheese on top. Stir occasionally until eggs are fully cooked and cheese is melted.    

Nutritionist Breakfast #5: Egg in Avocado with Spices  

After a quick prep, this breakfast from Jeanette Kimszal, R.D.N., a New York-based registered dietitian and author of The Radiant Root blog, needs about 15 minutes in the oven. You can use that time to finish getting ready for your day. Or better yet, take a few minutes to practice some mindfulness by meditating, or try this super quick workout you can do in your kitchen.   

Serves: 1 

You’ll need:  

  • 1 large avocado 
  • 2 eggs 
  • Sprinkle of garlic powder 
  • Sprinkle of dried oregano 

What to do: Preheat oven to 400°F. Cut avocado in half, remove pit, and crack an egg in each avocado half where the pit used to be. Sprinkle garlic powder and dried oregano on each half and bake until the eggs are cooked (about 15 minutes).  

Nutritionist Breakfast #6: Overnight Protein Oats  

This one requires a little foresight, but you’ll be so happy you did it come morning. Colleen Christensen, R.D.N., founder of Colleen Christensen Nutrition and The SociEATy intuitive eating community, suggests making this quick recipe the first step of your nighttime routine.  

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“These overnight oats are not only easy, but they’re sure to keep you full all morning,” she says. “They pack a protein punch as well as provide whole grains and fiber to give you lasting energy.”  

Serves:  

You’ll need: 

  • ½ cup old-fashioned oats (aka rolled oats) 
  • 1 scoop protein powder of your choice 
  • ½ cup milk of your choice 
  • 2 tsp. pudding mix 
  • Sliced berries of your choice (optional) 

What to do: Combine all ingredients in a bowl or Mason jar, stir well, and let the mixture sit in the fridge at least 2 hours (overnight is even better). Top with your choice of fruit and enjoy.  

Nutritionist Breakfast #7: Veggie Sweet Potato Breakfast Casserole  

You can prep this casserole on Sunday, portion it into individual containers, pop them in the fridge, and enjoy this delicious breakfast all week. The recipe from Sarah Schlichter, M.P.H., R.D., a sports nutritionist and the author of the Bucket List Tummy blog, is packed with protein, fiber, and antioxidants, thanks to the sweet potatoes and red bell pepper. 

When reheating, either microwave or place your individual portion on an oven-safe pan, cover in aluminum foil to keep the eggs moist, and warm it up for about 10 minutes in a 350°F oven.  

Serves: 5 

You’ll need:  

  • 2 cups grated sweet potatoes 
  • 2 Tbsp. butter 
  • ½ large yellow onion, diced 
  • 1 small red bell pepper, diced 
  • 1 Roma tomato, diced 
  • 1 tsp. salt, divided 
  • 1 tsp. black pepper 
  • ½ tsp. garlic powder 
  • 8 large eggs 
  • 1 cup 2% milk 
  • 2 cups shredded cheese of your choice 

What to do: Preheat oven to 350°F. Wash, dry, and peel sweet potatoes. Grate potatoes using a box or hand grater (your goal is to get shredded potatoes that look like hash browns).  

Melt butter in a pan over medium-high heat. Add the onion, red pepper, and tomato and sauté until soft, about 3 to 5 minutes. Add ½ tsp. salt, pepper, and garlic powder to the pan and mix well.  

In a separate bowl, beat eggs thoroughly and slowly add in milk. Add the other ½ tsp. salt. Stir in the cheese, shredded sweet potatoes, and sautéed vegetable mixture. Transfer to an 8-by-8-inch baking dish and bake for 40 to 50 minutes or until the eggs are cooked through and set.   

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