Here's What Real Healthy People Actually Eat For Brunch
For when you don't want to ruin the weekend with salad.
Brunch is a time-honored way to totally go to town on food you probably wouldn't eat every single day of the week.
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And no one's going to take that away from you.
But in case you ever want a weekend meal that is delicious and filling but not as rich as, say, a Bloody Mary with a bacon rim or a sandwich with doughnuts for buns (both of which sound delicious, BTW), we asked some nutritionists and healthy food bloggers to tell us what they eat for brunch. Even if these don't inspire you to cook on a Sunday morning, they'll at least give you some idea of what to order when you want something healthier but still awesome.
1. Sweet Potato Hash with Poached Eggs
I'm a huge fan of eggs for brunch, and this homemade sweet potato hash with poached eggs is the perfect combination of comfort food and health. It's a good dish to impress guests with, too, because it looks and sounds fancy but it's easy to make! To save time, make the sweet potatoes ahead of time - or simply use leftover roasted potatoes. Never made poached eggs at home before? Try it - it's easier than you'd think. Or, you can always substitute fried eggs (leave the yolk runny!) instead."
Get the recipe here.
—Anne Mauney, MPH, RD, founder of fANNEtasticfood.com
2. Easy Whole Wheat Blueberry Waffles
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"Yes, they're whole wheat, and yes, they're delicious. These light waffles are a mouthwatering addition to the weekend brunch, and the fresh blueberries add the perfect dose of simple sweetness."
Get the recipe here.
—Wendy Lopez, MS, RD, and Jessica Jones, MS, RD of Food Heaven Made Easy
3. Bacon, Eggs, Greens, and An English Muffin With Jam
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"It's a flavor explosion and the eggs and bacon are high in protein ... and the English muffin with organic all-fruit strawberry jam gives just the perfect comfort and fiber, and finishing the meal with the greens ... helps me feel unstoppable for the day ahead!"
Get the recipe here.
4. Apple Walnut Baked Oatmeal
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"I love to make baked oatmeal on the weekends for a warm healthy treat. This apple walnut baked oatmeal is simple to throw together and takes 30 minutes in the oven. And it will make your house smell amazing!"
Get the recipe here.
—Kath Younger, RD, founder of Kath Eats Real Food
5. Poached Eggs on Sourdough with Avocado Sauce
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"I love this dish because it looks like you really made a fuss, but it's actually super easy to make! You just pile some greens onto a toasted slice of fresh sourdough, then top with poached eggs and a dollop or two of the creamy avocado sauce. Delicious, decadent, and done in minutes."
Get the recipe here.
—Danielle Omar, MS, RD, Integrative Dietitian at Food Confidence
6. Yuca-Tomato Basil Frittata
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"Brunch can't get any easier than this fool-proof frittata. It's savory, filling and made with yuca (also known as cassava) a delicious root vegetable similar to potato. Be ready to wow your guests next time they come over because this one's a winner."
Get the recipe here.
—Wendy Lopez, MS, RD, and Jessica Jones, MS, RD of Food Heaven Made Easy
7. Black Bean and Corn Enchiladas
"What I love about this Sunday meal is that the ingredients are typically stored away in the pantry and the recipe can be easily adapted. Don't have peppers? Use any other vegetable you wish. Not a fan of black beans? Use shredded chicken. Besides, who doesn't want to wake up to a tex-mex meal? And, for those egg lovers feel free to top their enchilada with a soft-fried egg. All are happy!"
Get the recipe here.
—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
8. Creme Brulee French Toast
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"Creme brulee French toast feels unbelievably decadent, but it actually uses way less sugar than traditional French toast — and NO refined sugar at all. The crust is deliciously crispy... It's also super easy — no torch required! I top it with whatever fruit is in season, from strawberries to bananas to apples lightly-sautéed in some coconut oil and cinnamon."
Get the full recipe here.
—Liz Moody, healthy food blogger and founder of Sprouted Routes
9. Fluffy Greek Yogurt Pancakes
"These Greek Yogurt Pancakes are a family favorite. Everyone loves their fluffy texture, and I love that they’re packed with protein and whole grains. Even better, the pancakes only take a couple minutes longer than using a boxed mix, so it’s easy to get breakfast on the table quickly!"
Get the recipe here.
—Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy
10. Sweet Potato Tarts
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"In the south, we can't have brunch without a muffin, cornbread, or tart! I love these sweet potato tarts since they are simple to prepare and contain pantry-friendly swaps, making them only 100 calories each and and a great source of Vitamin A!"
Get the recipe here.
—Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous
11. Huevos Rancheros
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"...Although it seems like it takes a long time to make, in reality it only takes about 15 minutes to get it all done. My trick: I bake the tortilla shells instead of frying them and I used canned, no-salt added, black beans. Any home cook can easily make this great go-to weekend breakfast. Enjoy!"
Recipe here.
—Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Health at Every Size (HAES)
12. French Toast Bread Pudding
"This is an easy-to-prepare, make-ahead weekend breakfast that's guaranteed to please the whole family! It's rich and decadent like bread pudding should be, but thanks to a few healthy swaps it's low-calorie, low-fat, and actually good for you! This is one breakfast treat you can feel great about eating."
Get the recipe here.
—Anjali Shah, board certified health coach and founder of The Picky Eater
13. Homemade Chilaquiles
"The best part about this recipe is that all the ingredients used are easy to find, inexpensive, and more importantly ... minimally processed — just whole and clean foods."
Get the recipe here.
—Katie Yip, New York City-based Pilates teacher
14. Baked Portabella Breakfast
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"Savory breakfast made simple—for only 320 calories, you're getting 11 grams of filling fiber and 18 grams of satisfying protein. Why wait until lunch when you can get your fiber fix in at brunch?"
Get the recipe here.
Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Power Souping
15. Buckwheat Pancakes With Agave And Peanut Butter
"I like to indulge in something warm, sweet and fulfilling on weekends and this almost always involves pancakes. These are made with buckwheat flour, almond milk, and water. These always hit the right notes alongside a cup of coffee, and give me the sweet kick I save for the weekend!"
Get the recipe here.
—Aina Hussain, registered nutritionist and founder of The Fruitful Foodie
16. Blueberry Protein Pancakes (with Fresh Fruit and Turkey Bacon)
"Blueberry protein pancakes are easy to make but take more time than a weekday morning may permit. As a dietitian I still love pancakes (who doesn't?) and these are ... low in simple carbs and sugars and high in protein."
Recipe here.
—Amanda Foti, Senior Registered Dietitian for Selvera Wellness
17. Spinach and Egg Mini Muffins
"This tasty, easy-to-prepare breakfast combines two nutrient–rich powerhouse foods. I love making a batch and using in the morning and as an after-school snack!"
The recipe: In a small bowl, whisk 1 egg, 2 egg whites, 1 tsp water, 1 tsp mustard, and salt and pepper until mixed but not too foamy. Wash 1 cup chopped fresh baby spinach and add to a medium nonstick skillet while still a little damp. Sauté over high heat until just wilted, then transfer the spinach to a silicone mini muffin pan. Divide the egg mixture evenly between the muffin molds, put the muffin mold on a baking sheet, and bake for 8-10 minutes or until center is firm.
—David Kirsch, celebrity trainer, founder of David Kirsch Wellness, and author of Ultimate Family Wellness
Responses have been edited for length and clarity.
