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    We Asked Nutritionists And Dietitians What They Eat For Breakfast; Here's What They Said

    If you're trying to eat a little healthier this year, start with one meal: breakfast.

    You know what they say: Breakfast is the most important meal of the day.

    So to start your mornings right, we've asked nutritionists and registered dietitians to share their favorite easy and healthy breakfast recipes. From overnight oats and breakfast cookies to high-protein tacos, here are some balanced and expert-approved breakfast ideas to add to your rotation.

    Anne Mauney /

    "My absolute favorite easy and fast breakfast is these gluten-free and high-protein pancakes. In addition to being nutritious — thanks to fiber from the banana, protein from the eggs, and healthy fat from the ground flaxseed — it's also really yummy and has become my toddler's favorite breakfast, too!

    "It's also really quick to throw together: Just mash banana in a bowl, then whisk in a couple of eggs and a spoonful of ground flaxseed. You can make it stove-top, but I almost always do the microwave version nowadays (see the recipe card "notes" section) so it's quicker and I don't dirty an extra pan. It won't look as beautiful with the microwave version, but I promise it still tastes just as good."

    Anne Mauney, MPH, RD, founder of fANNEtasticfood

    Get the recipe: Banana High-Protein Pancakes (Gluten-Free)

    2. High-Protein Breakfast Tostadas

    High-protein breakfast tostadas
    Abby Langer / Via

    "I adore these high-protein breakfast pouches! They're similar to tostadas or tacos, but I bulk-prep them in a 'pouch' of parchment paper. A high-protein breakfast is sometimes tough to make, especially when you're in a hurry — but the eggs and beans in these make-ahead pouches will keep you on your toes all morning long."

    Abby Langer, RD, founder of Abby Langer Nutrition

    Get the recipe: High-Protein Breakfast Tostadas

    3. Whole Grain Toast With Crunchy Peanut Butter

    4. Classic Overnight Oats

    A bowl of overnight oats topped with nut butter and bananas
    Wendy Lopez / BuzzFeed

    "Overnight oats are perfect for a busy morning and take less than five minutes to make. You can easily make these at home with rolled oats, nondairy milk, seeds, and fruit the night before your busy day. Or, to make healthier options even easier, you can purchase premade overnight oats from most grocery stores.

    "Oats are a great and nutritious way to start your day. They are a complex carbohydrate, and they're rich in fiber as well as many vitamins and minerals. Just make sure to consider what you add to your oats — for instance, added sugars should ideally be avoided or used sparingly."

    Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian

    Get the recipe: Classic Overnight Oats

    5. Sweet Potato Toasts

    Sweet potato toasts
    Rachel Beller

    "These sweet potato toasts are satisfying and easy to throw together! The ingredients speak for themselves: I love that the sweet potatoes come straight from the ground, which means no packaging or processing required. They’re also full of gut-protective soluble fiber and anthocyanins (a kind of antioxidant). Here's what you need:

    1 sweet potato (large, cut into ¼- to ½-inch slices)

    Avocado or coconut oil spray (nonaerosol bottle)

    ¼ teaspoon Cinnapeel Spicer blend or cinnamon

    1 tablespoon nut butter (almond, cashew, or other)

    1 tablespoon chia seeds

    Preheat oven to 425°F. Place sweet potato slices on a parchment-lined baking sheet, spray with the oil, and sprinkle with cinnamon. Bake for 30 to 35 minutes, until bottoms of sweet potatoes appear somewhat brownish and tender when pierced with a fork. Remove from the oven and top each slice with nut butter of choice and chia seeds."

    Rachel Beller, MS, RDN, CEO of Beller Nutrition, and creator of 90-Day Transformation Masterclass

    6. Protein Perfect Breakfast Cake

    A slice of breakfast
    Holly Perkins / Via

    "In order to effectively stabilize blood sugar, it’s important to incorporate a specific amount of protein, fat, and low-glycemic carbohydrates all within the same meal. Stable blood sugar is important for numerous reasons, but mostly because it optimizes various biological functions so that all of your organs are functioning fully. Stable blood sugar is key [for] things like keeping sugar cravings at bay and optimal brain function.

    "This recipe is precisely calculated to provide the exact amount of protein, fats, and carbs to keep you full and satiated and maintain blood sugar levels. It’s also delicious, has very few ingredients, is gluten-free, sugar-free, high fiber, whole grain, and high protein. You can prepare it quickly and store in your refrigerator for busy, grab-and-go mornings."

    Holly Perkins, BS, CSCS, author of Lift to Get Lean: A Beginner's Guide to Fitness & Strength Training in 3 Simple Steps, and creator of the Nutrition Project

    Get the recipe: Protein Perfect Breakfast Cake

    7. Mixed-Berry Smoothie With Whole Wheat Toast

    8. Whole Wheat Sheet Pan Pancakes

    Kath Younger /,

    "I love to make sheet pan pancakes on the weekend and cut them into rectangles to freeze and heat up on busy weekdays. Because what child doesn’t love pancakes on a Tuesday morning?! Baking whole wheat pancakes in a sheet pan is a game changer for evenly cooked, well-timed fluffy pancakes. I use whole wheat flour to amp up the nutrition and top them with fresh fruit for antioxidants and a sprinkle of nuts or nut butter for healthy fats. You can easily bake in nuts or fruit to make them any flavor you like."

    Kath Younger, RD, founder of Kath Eats Real Food

    Get the recipe: Whole Wheat Sheet Pan Pancakes

    9. Multi-Fiber Parfait

    Multi-fiber parfait
    Rachel Beller

    "This multi-fiber parfait is my ultimate quick breakfast on busy mornings! I love that it offers 10 grams of fiber (including prebiotic fibers), as well as probiotics to support gut health. You can just toss everything in a jar and either take it to go or eat it right then and there. Plus, It’s endlessly customizable with whatever fruit you have on hand, fresh or frozen. Here's what you need:

    1 cup berries (fresh/frozen or other fruit)

    1 tablespoon chia seeds (or ground flax)

    2 tablespoons oats (rolled, sprouted preferred)

    ½ teaspoon Morning Boost spice blend (or apple pie spice)

    ¼ cup cashew yogurt (or other unsweetened yogurt)

    Layer the ingredients in a jar and enjoy!"

    Rachel Beller, MS, RDN, CEO of Beller Nutrition, and creator of 90-Day Transformation Masterclass

    10. Grab-and-Go Breakfast Cookie

    "I will often make a large batch of these breakfast cookies — which can serve as an easy breakfast or healthy snack. They are packed with oats, dried fruit, and are low in sugar, but taste great and are super kid-friendly, too!"

    Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook

    Get the recipe: Grab-and-Go Breakfast Cookie Recipe

    11. Greek Yogurt With Berries and Granola

    12. Protein-Packed Chocolate Fig Breakfast Muffins

    Fig muffin
    Abby Langer / Via

    "These chocolate fig breakfast muffins are one of my family's absolute favorite recipes. They contain lots of protein, thanks to almond flour, and their sweetness comes from figs and dates — not added sugar. They're rich, fudgy perfection."

    Abby Langer, RD, founder of Abby Langer Nutrition

    Get the recipe: Protein-Packed Chocolate Fig Breakfast Muffins

    13. Peanut Butter Banana Overnight Oats

    Peanut butter banana overnight oats

    "One of my favorite easy breakfasts is overnight oats — like these peanut butter overnight oats. They're high in protein and fiber, low in sugar, super filling, and require zero prep in the morning!"

    Anjali Shah, board-certified health coach, founder of the Picky Eater, and author of Kid Chef Junior: My First Kids Cookbook

    Get the recipe: Peanut Butter Banana Overnight Oats

    14. Quick Spiced-Up Breakfast Cookies

    Rachel Beller

    "Cookies for breakfast? YES! My clients are obsessed with this five-ingredient recipe because these breakfast cookies are a perfect treat in the morning. They’re packed with various fibers to support immunity and gut health, and they’re powered up with my spice blend (a combo of cinnamon, orange peel, and ginger) for an added boost of antioxidant and anti-inflammatory properties. You can make these cookies in advance and have breakfast on hand for days. They are also super yummy with a spread of nut butter or even a few dark chocolate chips mixed into the batter. Here's what you need:

    2 bananas (mashed)

    1 cup sprouted rolled oats

    2 tablespoons chia seeds

    2 teaspoons Cinnapeel Spicer blend or cinnamon

    1 tablespoon avocado oil

    Preheat the oven to 350ºF and line a baking sheet with parchment paper. In a large mixing bowl, mash the bananas with a fork and add the oats, chia seeds, Cinnapeel Spicer (or cinnamon), and avocado oil. Mix until well combined. Using your hands, create four patties and place them on the parchment paper. Bake for 30 minutes. DONE!"

    Rachel Beller, MS, RDN, CEO of Beller Nutrition, and creator of 90-Day Transformation Masterclass