Check out some of our best healthy breakfast creations below. Like all our recipes, these breakfast recipes follow Mediterranean Diet principles and are low in added sugar and full of healthy produce, whole grains, fiber, and vitamins. They are all a great way to start an awesome morning or put a fun spin on dinner! (More on fun dinner ideas here.)
Is it healthy to eat breakfast?
Eating breakfast is linked to many important benefits according to WebMD, including:
- Better concentration and memory
- Lower levels of “bad” LDL cholesterol
- Higher energy to get things done
- A higher metabolism to burn calories throughout the day
- May prevent overeating later in the day
As is often the case with food research, it’s not entirely clear whether these benefits are because eating breakfast caused these healthy habits or because people who eat breakfast tend to live healthier lifestyles. There’s also a discrepancy on whether eating breakfast will lead to weight loss or the other way around. One recent study found no significant difference in weight from groups that ate breakfast and those that did not, while other studies show an association between higher body mass index and waist circumference in those who skip breakfast. (Check this article: Eat your breakfast to prevent future weight gain, decrease chances of becoming obese)
Important for kids
Research is pretty clear that breakfast is important for kids. In addition to providing them with energy and focus for learning, breakfasts appears to help kids maintain a healthy BMI and overall weight. This study (and others) demonstrate that kids who eat breakfast tend to have higher overall test scores, display fewer behavioral problems, and retain information better! So let’s talk about what’s for breakfast!
Our favorite health-promoting breakfasts:
The best start to your day begins with a nutritionally balanced meal. Full of satiating protein, fiber, and healthy fat, as well as balanced carbohydrates, this kind of meal will keep your energy steady and your belly satisfied until lunchtime.
- Overnight Oats
- Chia Seed Pudding
- Whole wheat toasts of all kinds: avocado toast, nut butter on toast, etc
- Eggs like omelets and egg cups
- Greek yogurt with toppings
- Protein-rich Smoothies
What if I don’t have time for breakfast?
The Mediterranean Lifestyle encourages eating at a table, with other people if possible. However, life being life, many people occasionally need to eat in the car or on-the-go.
There are tons of great grab-and-go options if you don’t have time for a sit-down breakfast in the morning. Overnight oats or chia pudding in little mason jars are our all-time favorites. These work well if you will be going to a place where you can sit and eat. We like to take these with us on our commutes and then enjoy them with a spoon once at our desks.
If you plan to eat in the car, some great options include: protein-rich smoothies in a cup with a straw, non-sloppy toast, and homemade granola bars or protein balls.