10 Healthy Breakfast Recipes for When You’re Sick of Cereal
Bored with your usual breakfast options? Registered dietitians share creative and healthy recipe ideas you can make for breakfast (or even dinner) as you shelter in place.
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Swap your cereal for one of these recipes
Are you growing tired of your usual breakfast fare, particularly if your go-to choice is cereal? We have a few ideas to help you break out of a breakfast rut. I asked my registered dietitian colleagues from across the country to share what they're eating, and included a few healthy breakfast recipes of my own.
If you don't have some of the ingredients on hand, use the recipes as guidelines and simplify them, or swap items for others in the same category. For example, use canned pineapple instead of peaches in the overnight oats, opt for chickpeas in place of egg in the fried rice, or trade the cherries in my smoothie for frozen strawberries.
And if starting your day with a recipe feels too daunting, make breakfast for dinner a weekly tradition, or reserve these dishes for weekend brunch. Most importantly: focus on nutrient-rich ingredients, and maintain a consistent eating routine to best support mental and physical wellness—one day at a time.
Sass chocolate superfoods smoothie
My seemingly decadent sippable recipe provides a serving each of veggies and fruit, along with healthful fat and plan protein; and each of the ingredients is antioxidant-rich.
Ingredients (One serving):
- 1 cup unsweetened vanilla almond milk
- 2 tablespoons almond flour
- 2 tablespoons raw (non-Dutched/non-alkalized) cocoa powder
- 1 scoop unsweetened plant protein powder
- 1 cup chopped kale
- 3/4 cup frozen pitted cherries
- 2 medium pitted Medjool dates
- 1/2 tablespoon chia seeds
- 1/2 teaspoon ground cinnamon
- 1-inch cube fresh ginger root
- A handful of ice cubes
Soak chia seeds and dates in almond milk for at least 10-15 minutes. Place all ingredients in a blender and whip until smooth. Here are more easy smoothie recipes.
Almond chocolate banana bliss bites
In addition to being a simple make-ahead, grab n' go plant-based breakfast (or snack), these bites, from Lindsey Pine, a registered dietitian and the author of the Mediterranean Diet Meal Prep Cookbook, are rich in filling fiber and magnesium. The latter provides anti-inflammatory benefits and may help reduce depression risk and assist in lowering lower blood pressure.
- 1/4 cup unsweetened almond butter, smooth or crunchy
- 1/4 cup old fashioned oats
- 2 tablespoons ground flax seeds
- 1/4 cup mashed very ripe banana
- 1 large, soft date, pitted and chopped until mashed
- 1/8 teaspoon ground cinnamon
- 1-ounce dark chocolate, chopped into very small shards and pieces (anything from 69% to 72% cacao)
- 1-ounce raw almonds (about 24–26 almonds), finely chopped
In a medium-size mixing bowl, combine the almond butter, oats, ground flaxseed, mashed banana, mashed date, cinnamon, and chocolate. Stir until well combined and the chocolate is distributed equally throughout the mixture. Spread chopped almonds onto a plate. Use a tablespoon-size measuring spoon to scoop out level tablespoons of the mixture, roll into balls and roll in the almond mixture until each ball is evenly coated. Refrigerate bites for about an hour to firm. Store in an airtight container in the fridge.
Fruit & yogurt stuffed sweet potato
The superstar ingredient in this recipe from Lindsey Janeiro, the registered dietitian of Nutrition to Fit, is sweet potato. It's a rich source of vitamin A which, plays a key role in supporting immune function.
Ingredients (Serves one):
- 1 small sweet potato
- 1/2 cup plain, nonfat Greek yogurt
- 1/2 cup blueberries (fresh or frozen)
- 1 tablespoon pumpkin seeds
- 1/2 teaspoon honey
Cook your sweet potato. You can pre-roast several to have on hand (425 for 45-50 minutes) or pierce with a fork, wrap with a damp paper towel or kitchen towel, and microwave for 5 minutes, or until fork-tender. Slice sweet potato in half and use a fork to mash and fluff the flesh. Top with yogurt, berries (thaw for 30 seconds in the microwave if using frozen), pumpkin seeds, and a drizzle of honey.
Peach overnight oats
Oats are a nutritional powerhouse. They provide filling fiber for digestive health and blood sugar regulation, antioxidants, and vital nutrients for energy and immunity, including zinc and magnesium. Try this oat recipe from Chef and registered dietitian Abbie Gellman.
Ingredients (Serves two):
- ¾ cup rolled oats
- 1 can 14.5-ounce peaches canned in light syrup, drained and chopped
- 1 tablespoon chia seeds
- ½ teaspoon cinnamon
- 1 ½ cups unsweetened almond milk, or other milk of choice
- Pinch of salt
- 1 teaspoon vanilla
Mix all ingredients together well in mason jar or container. Place in refrigerator overnight. Serve. Optional garnish: sprinkle with more cinnamon, chocolate chips, or coconut flakes.
Orange cream pie chia pudding
Orange juice is a vitamin C standout, with 3/4 cup providing over 100 percent of the daily need for this immune-supporting nutrient, which also functions as a health-protective antioxidant. Use your orange juice for this creative recipe from Patricia Bannan, a registered dietitian and author of Eat Right When Time is Tight.
Ingredients (Serves 6):
- 3 cups 100 percent orange juice
- 1 ¼ cup plain almond milk yogurt
- ¼ cup whole almonds
- 2 Medjool dates, pitted
- 1 teaspoon pure vanilla extract or 1 vanilla bean, scraped
- ¼ teaspoon sea salt
- ½ cup chia seeds
- zest of ½ orange
- 1 banana, sliced
- 2 Graham cracker sheets, crumbled
- 2 tablespoons sliced almonds
In a blender, combine 2 cups of the orange juice, yogurt, almonds, dates, vanilla extract, and salt and blend on high until smooth and creamy. Transfer to an airtight container or bowl and stir in the chia seeds and orange zest until well distributed. Cover and set in the refrigerator for at least 2 hours or overnight to let the chia seeds bloom. In a small saucepot over medium-high heat, add the remaining 1 cup orange juice and simmer until reduced by half. Transfer to small pitcher or bowl and set in the refrigerator to chill. To serve, give the pudding a good mix, breaking apart any clumps. Add sliced banana, graham cracker crumbs, and sliced almonds to the bottom of single-serve 8 oz. jars or individual bowls. Spoon the chia pudding to cover and begin by alternating layers of the pudding with the orange juice reduction. Top with sliced banana, crumbled graham cracker, and sliced almonds. Serve immediately.
Breakfast fried "rice"
This dish from Jackie Newgent, a registered dietitian, chef, and author of The Clean & Simple Diabetes Cookbook, is a great option if you have more of a savory tooth than sweet tooth in the a.m. It also allows you to use up leftover or made-ahead ingredients, like veggies and brown rice, and incorporates fresh ginger root, which has been shown to possess anti-inflammatory properties.
Ingredients (Serves two):
- 2 teaspoons avocado oil or sunflower oil
- 2½ cups packed diced non-starchy veggies (you can use leftover veggie scraps), such as zucchini, bell pepper, asparagus and/or baby bella mushrooms
- 2 scallions, thinly sliced, green and white parts separated
- 1½ cups packed cooked brown rice, chilled
- 1 tablespoon plus 1 teaspoon tamari (soy sauce)
- 1 teaspoon fresh grated gingerroot
- 2 large organic eggs, lightly beaten
- 2 teaspoons toasted sesame oil
Heat avocado oil in a wok or large deep stick-resistant skillet over high. Add veggies, the white part of scallions, and chilled rice; stir-fry until veggies are lightly browned, about 6 minutes. Add tamari and ginger; cook while stirring for 1 minute. Move vegetable mixture to sides of wok. Crack eggs into the center of wok; cook while scrambling eggs, about 1 to 1½ minutes. Stir scrambled eggs into rice mixture to combine. Remove from heat. Stir in the green part of scallions and sesame oil. Sprinkle with fresh cilantro, if desired. Serve.
Breakfast soft tacos
Black beans, a member of the pulse family (along with lentils, peas, and chickpeas), are nutrient and fiber-rich and linked to benefits that include weight management, reduced inflammatory markers, and blood pressure regulation, according to the journal, Critical Reviews in Food Science and Nutrition. Use them in this delicious recipe from Maggie Moon, MS, RD, best-selling author of The MIND Diet.
Ingredients (Serves two):
- 1 tablespoon avocado oil or other vegetable oil
- 1 teaspoon harissa ground spice, or a blend of paprika and chili pepper
- 1 teaspoon ras el hanout ground spice, or a blend of cumin and ginger
- 3 cloves garlic, minced
- 1 (1lb 10z) can black beans, drained, rinsed
- 8 ounces chicken or vegetable broth
- 1 cup diced canned tomatoes
- ½ cup cooked brown rice
- ¼ small red onion, finely chopped, divided
- 4 (6-inch) corn tortillas
- 1 tablespoon olive oil
- 3 eggs, lightly whisked
- 1-2 tablespoons sharp cheddar shreds
- 3-4 sprigs cilantro, roughly chopped
- Salt and pepper to taste
Heat avocado oil in a large non-stick pan over medium-low heat. Add spices to infuse the oil, stirring until fragrant, about 2 minutes. Add garlic and saute until fragrant, about 30 seconds. Add beans and stir to coat evenly and warm through, about 3-5 minutes. Add broth, stir, and bring to a simmer. Add half the red onion, stir, and bring back to a simmer. Add rice and stir until sauce thickens. Season with salt and pepper to taste. Remove from heat and transfer mixture to a large bowl. Wipe out pan and warm tortillas over medium-low heat, 1-2 minutes per side, and in batches if needed. Keep tortillas warm wrapped in a clean towel or in a shallow container covered loosely with foil or paper towels. Add olive oil to pan over medium-low heat. Add eggs and let sit until they are just starting to cook, but are still wet, then sweep with a spatula to make big fluffy folds until barely set and still glossy, about 1-2 minutes. Remove from heat. To serve: To each plate, add two tortillas. Each taco gets about a half-cup of black bean mixture. Then divide eggs evenly on top of each taco. Garnish with shredded cheese, remaining red onions, and cilantro. Fold the tacos and enjoy.
Spicy veggie and tofu scramble
Turmeric, the spice that gives this dish its some of its hue, contains a potent antioxidant called curcumin, tied to controlling the body's inflammatory response and improving circulation. This recipe from Vandana Sheth, a registered dietitian, and author of My Indian Table, is a great use of the spice.
Ingredients (Serves four):
- 1 16 oz package, firm tofu
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- 1 cup onions cut into small pieces
- 1 cup bell pepper cut into small pieces
- 1 cup mushrooms, cut into small pieces
- 4 cups spinach leaves cut into strips or 1 small bag frozen, cut, spinach leaves
- ¾ teaspoon turmeric
- ½ teaspoon ground red chili (optional)
- ½ teaspoon garam masala
- ½ teaspoon salt
- 1-2 tablespoons finely chopped cilantro
Drain tofu, pat with paper towels and set aside with a weight on top to drain any more liquid. Heat oil in a saucepan, add cumin seeds. Add onions and sauté for 2 minutes. Add bell peppers, mushrooms, spinach and sauté for 2-3 minutes. Crumble tofu and add to the pan along with turmeric, red chili, garam masala and salt. Mix well and cook for 2 minutes. Garnish with chopped cilantro. Enjoy as is in a bowl with toast or stuffed inside a tortilla or pita pocket.
Red quinoa berry breakfast bowl
This bowl is rich in plant protein, thanks to the combo of quinoa, soymilk, flax seeds, and walnuts. It also provides plenty of fiber, and satiating healthful fat. The recipe from Sharon Palmer, a registered dietitian, The Plant-Powered Dietitian, is a great alternative for oatmeal.
Ingredients (Serves four):
- 2 ½ cups water
- 1 cup uncooked red quinoa, uncooked
- ½ teaspoon ground allspice
- ½ teaspoon ground nutmeg
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- 1 tablespoon pure maple syrup (optional)
- ½ cup chopped walnuts
- ¼ cup ground flax seeds
- 2 cups assorted red berries (cranberries, strawberries, pomegranate seeds, raspberries)
- 1 cup plain, unsweetened soymilk
Bring water to boil in a pot. Add quinoa, allspice, nutmeg, cinnamon, ginger, and maple syrup (if desired) and stir well. Reduce the heat to medium, cover, and cook, stirring occasionally, until the grain is tender and the liquid is absorbed, about 15 minutes. Remove from heat and stir in walnuts and flax seeds. Serve ¾ cup cereal into individual bowls and top each serving with ½ cup fruit and ¼ cup soymilk.
Mushroom and cannellini bean "quiche"
Cannellini beans, another pulse food, are the focus of this plant-based recipe, along with mushrooms, which are known to support immune function, gut health, and weight management. You can find this recipe and more in my book Slim Down Now: Shed Pounds and Inches with Pulses – The New Superfood.
Ingredients (Serves one):
- ¾ cup minced white button mushrooms
- ¼ cup minced white onion
- ½ teaspoon minced garlic
- 1 tablespoon virgin coconut oil or extra virgin olive oil
- ½ cup cannellini beans
- ¼ cup organic low-sodium vegetable broth
- 1/16 teaspoon ground black pepper
- 1/16 teaspoon ground black white pepper
- 1/16 teaspoon salt
In a medium pan over low heat, sauté mushrooms, onion, and garlic in oil until onions are translucent. In a small food processor puree beans with broth, peppers, and salt. Pour bean mixture into a small (5-inch in diameter, 2-inch deep) pie tin. Fold in mushroom mixture. Bake in preheated 350 F oven for 25 minutes. And don't miss these other breakfast ideas for a better morning.
- Lindsey Pine MS, RD, author of the Mediterranean Diet Meal Prep Cookbook
- Lindsey Janeiro, RDN of Nutrition to Fit
- Abbie Gellman, MS, RD
- Patricia Bannan, MS, RD, author of Eat Right When Time is Tigh
- Maggie Moon, MS, RD, best-selling author of The MIND Diet
- Jackie Newgent, a registered dietitian, chef, and author of The Clean & Simple Diabetes Cookbook
- Vandana Sheth, RDN, CDE, author of My Indian Table
- Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian
- Journal of the American Board of Family Medicine: "Magnesium Intake and Depression in Adults"
- Advances in Chronic Kidney Disease: "Dietary Magnesium and Chronic Disease."
- National Institutes of Health: "Vitamin A"
- Molecular Nutrition Food Research: "Whole grain oats, more than just a fiber: Role of unique phytochemicals"
- Nutrients: "Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials"
- Critical Reviews in Food Science and Nutrition: "Benefits of pulse consumption on metabolism and health: A systematic review of randomized controlled trials"