Making just a few adjustments to traditional breakfasts can have a significant impact on our daily nutrient intake — boosting vitamins, minerals, antioxidants, fiber, healthy fats and protein while reducing refined sugar. These simple additions can also powerfully affect how filling and sustaining our breakfasts will be. Keep a variety of these ingredients on hand to vary flavors, textures and nutrients throughout the week.
Check out Delicious & Quick Morning Meals for more ideas to make breakfast healthy and filling.
Add to plain yogurt
• Avocado
• Citrus zest
• Cooked fruits (from fresh or frozen)
• Cucumber chunks
• Flaky salt
• Fresh fruits
• Fresh herbs
• Low-sugar granola
• Toasted nuts and seeds
Add to cold and hot whole-grain cereals
• Dried fruits
• Fresh fruits
• Greek yogurt
• Ground flaxseed
• Kefir
• Miso
• Nut butters
• Nut milks
• Oat bran
• Raw cacao nibs
• Toasted nuts and seeds
• Wheat germ
Add to whole-grain pancakes or waffles
• Applesauce
• Cinnamon and nutmeg
• Cooked fruits
• Crème fraiche
• Fresh fruit
• Greek yogurt
• Nut and seed butters
• Toasted nuts and seeds
Add to smoothies
• Avocado
• Coconut (water, milk, oil or unsweetened flakes)
• Dates
• Fresh and frozen fruits, and fruit juices
• Fresh and frozen herbs
• Greek yogurt
• Kefir
• Nut and seed butters
• Nuts and seeds
• Nut milks
• Powdered pea protein
• Prunes
• Pumpkin and winter squash puree
• Pure vanilla extract
• Raw cacao nibs or cacao powder
• Rolled oats
• Silken tofu
• Spices
• Superfood powders (maca, moringa, lucuma, etc.)
• Vegetables and greens, and vegetable juices
Fold into crepes
• Cheese
• Chopped leftover grilled or roasted vegetables
• Ham, turkey or chicken
• Cooked fruit
• Fresh fruit
• Lemon juice
• Smoked fish
• Spinach
Add to egg scrambles
• Avocado
• Chopped leftover grilled or roasted vegetables
• Greens
• Leftover roasted meats
• Mushrooms
• Smoked fish
• Tofu
Smear on whole-grain bagels and toast
• Avocado
• Beans and bean dips
• Hummus
• Nut and seed butters
• Scrambled eggs
• Soft or melted cheeses
