9 Nutrient-Rich Foods to Add to Your Breakfast

Power up with these superfood ingredients.

Mixed berries and chia seeds combine to create a seriously delicious jam!

Say “no, thanks!” to dry toaster pastries and sugar-loaded boxed cereals. Instead, treat your body to all the goodness Mother Nature has to offer with whole and minimally processed good-for-you foods. Here are 9 nutrient-rich foods to add to the breakfast roster.

Breakfast is an ideal time to work nutrient-rich foods into your menu. The morning meal can help establish healthier eating habits throughout the day. It satisfies the appetite after its night-long fast and, if you choose a breakfast with fiber and protein, it keeps you feeling full through lunch. In addition, nutritious foods fuel your body so you’re ready to get moving and take on the day.

Eating nutrient-rich foods at breakfast may also help you lose weight or maintain your ideal weight. Numerous studies suggest a link between eating breakfast and a lower risk for obesity. The foods on our list support your healthy weight goals because they’re loaded with the nutrients you need to look and feel your best.

1. Oatmeal
Skinny Berry Parfait

Oats contain soluble fiber, which helps keep your heart happier. They also contain nutrients that may help lower blood pressure. Avoid the refined sugar and artificial sweeteners in many pre-made oatmeal packets. Instead, get your oats on with this Skinny Berry Parfait or Oatmeal Chocolate Breakfast Muffins.

2. Greek Yogurt

In addition to probiotics to make the digestive system move more smoothly, yogurt contains important vitamins and minerals, including potassium, calcium, B2, and B12. Breakfast Berry & Yogurt Crunch and Easy Mint Yogurt with Strawberries are delish recipes for any breakfast menu.

3. Blueberries

These little blue gems are super-powered with antioxidants, which destroy the free radicals (bad cells) linked to conditions like cancer and cardiovascular disease. They offer vitamins C, K, and B6. Choose fresh blueberries, or buy them frozen—just be sure they have no added sugar or artificial sweeteners. Love your body with Blueberry Breakfast Cookies or Wild Blueberry, Mint, and Flax Seed Smoothie.

4. Chia Seeds
Three Seed Berry Parfait

This seed is rich in omega-3 fatty acids to boost heart health. As a bonus, it’s super easy to sprinkle into breakfast foods like oatmeal, yogurt, granola, pancakes, and more. Benefit from chia and other seeds in Three Seed Berry Parfait, or spread their nutritional goodness on whole grain toast with Mixed Berry Chia Seed Jam.

5. Avocado
Avocado Breakfast Toast

Nutrient-rich foods like avocado are simple to add to any morning routine. This fruit contains monounsaturated fat, which is good for your heart and belly. Avocados also provide folate, potassium (more than a banana!), and vitamins B5, B6, C, E, and K. Try this Avocado Egg Protein Wrap or some easy-peasy Avocado Breakfast Toast.

6. Egg
Breakfast Egg & Veggie Muffins

This budget-friendly food is packed with nutrients like zinc, iron, copper, and vitamins B6, B12, and D. It also offers high-quality protein that will help control your appetite throughout the morning. Breakfast Egg & Veggie Muffins are a fantastic alternative to drive-through morning meals.

7. Healthy Smoothies

Homemade smoothie recipes are an ideal way to pack nutrition into breakfast. Mix some morning sunshine with Strawberry Sunrise Smoothie or create your own yummy recipe by learning How to Make the Perfect Skinny Smoothie.

8. Almonds
Almond Blueberry Pancakes with Chocolate Ganache

These nuts are an easy way to power up at breakfast. They contain zero cholesterol and deliver the highest protein, fiber, and vitamin E content of any tree nut. Almonds also contain minerals like manganese, which supports healthy bones, and copper, which boosts iron absorption. This week try Berry Almond Breakfast Quinoa or Almond Blueberry Pancakes with Chocolate Ganache.

9. Coconut Oil
Vanilla Quinoa and Roasted Blueberry Breakfast Bowl

We love adding nutrient-rich foods like coconut oil to breakfast recipes. This is a heart-healthy, belly-slimming alternative to fats like margarine or even butter. Use it to grease a frying pan when you prepare eggs, or try it in this Vanilla Quinoa and Roasted Blueberry Breakfast Bowl.

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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