Just what should you be eating when planning a healthy breakfast? Below is a guide to some of the healthiest options and some of the least healthy options so that you know exactly what you should be putting on your plate in the morning.

The 5 most healthy

Eggs

When you’re craving something savoury, eggs are a good option. Eggs are one of the most nutritious foods on the planet. On top of being full of protein, they contain a range of vitamins and minerals including calcium, zinc, folate, Vitamin A, Vitamin B12, Vitamin D and Vitamin K. Also, while they do contain a lot of cholesterol, it’s the good type of cholesterol that doesn’t affect your heart.

Eggs are great because they are so versatile. You can fry them, scramble them, boil them, poach them or whip up an omelette.

Muesli

Muesli is one of the healthiest breakfast cereal options. It’s made up of whole grains, fruit and nuts, making it very nutritious. As this post at Growli explains, it can be ideal for those wanting to lose weight - it’s low on calories and is packed full of fibre that keeps you fuller longer.

Oatmeal muesli is one of the best options. You can have fun with this cereal by adding different fruits and nuts. Opt for honey as a sweetener.

Fruit

Fruit is an obviously healthy option. Fruit is packed full of vitamins and fibre and contain healthy sugars.

For a truly healthy breakfast, consider mixing lots of different fruit on a plate. Fruit goes well with muesli and yoghurt adding protein as well.

Yoghurt

Yoghurt has as much protein as a serving of meat and contains high amounts of calcium and vitamin B. Many yoghurt varieties are also known to contain ‘healthy bacteria’ which is good for the digestive systems and immune system.

Not all yoghurts are created equally, so shop wisely. Avoid yoghurts with added sugar and stick to natural yoghurt options. Mix in fruit and nuts for added fibre and the extra nutritional benefits.

Wholewheat toast

If you fancy some toast, wholewheat bread is a good option. Whole wheat bread is packed full of B vitamins, antioxidants and minerals, as well as containing a lot of protein and fibre.

Obviously, what you put on your toast matters. Healthy toppings include peanut butter, chia jam, bananas and avocado (although preferably not all together!).

The 5 least healthy

Bacon

Bacon is a processed meat that is typically very fatty and salty. It also contains a lot of nitrates, which are strongly linked with a higher risk of cancer. This makes bacon a fairly unhealthy choice.

Of course, you can still eat bacon from time to time - and it can be a good way to set up your day if you’re planning a lot of exercise. Try grilling bacon instead of frying it to reduce its fat content.

Processed cereals

The majority of cereal brands you see in the supermarket are sadly not very healthy. They’re made up of refined grains, which have most of the nutrients stripped away. They also tend to contain a lot of added sugar. This can make them quite fattening.

Some processed cereals are healthier than others - this guide at GoodToKnow lists some of the healthiest options.

Pancakes

Bad news for those that love pancakes - pancakes are typically made from white flour, which is a refined carbohydrate and fairly nutritious. Most store-bought pancakes contain a lot of added sugar and preservatives. Most people make pancakes even less healthy by adding toppings like syrup and chocolate spread.

Pancakes made with whole grain flour and no added sugar are much healthier. Toppings like fruit and yoghurt can also provide added vitamins and minerals.

Waffles

As with pancakes, waffles are typically made from white flour and contain a lot of added sugar. They are not a nutritious breakfast option.

You can make waffles more nutritious by making them yourself from whole grain flour and by not adding sugar. As with pancakes, choose healthy toppings.

White bread toast and butter

A buttered slice of toast made of white bread might not seem like an unhealthy breakfast option, but it is. Unlike whole grain bread, white bread is made from refined grains that have had all the nutrients stripped out. It’s just empty carbs. Butter is meanwhile high in saturated fat - a generous serving of butter can be very calorific.

Swap out white bread for wholegrain bread and use only a small amount of butter (or opt for other healthier toppings).

Breakfast is thought to be the most important meal of your day and research has suggested that people who eat breakfast are slimmer because they eat less during the day, especially high-calorie snacks. So I feel it's important to build a healthy breakfast into your diet every day. 

Some of these recipes can be made the night before so you can be sure to have a healthy breakfast sorted when you are in a rush. Having overnight oats in your fridge ready from the night before or a healthy whole grain waffle mix can ensure you don't reach for the unhealthy choices when you are pushed for time.  

Here are some healthy breakfast inspirational ideas for when you don't know what to have. These dishes are packed full of nutrition but are not necessarily low-calorie so remember this in mind if you are on a low-calorie diet. 

Freshly made waffles


Waffles make a lovely breakfast treat, especially on the weekend or your days off when you have time to cook from scratch. Make the batter in advance so it's ready in the morning, or use a ready-made waffle mix if you are pushed for time, I like one made with wholemeal flour for added fibre. If you make the batter from scratch, the eggs will add protein and keep you full. Add some fruit and a little sugar-free maple syrup for a sweet treat, or wilted spinach and melted cheese for a savoury option that makes a great weekend breakfast.

Overnight oats



Overnight oats are a new favourite breakfast in our household. All you need for a simple breakfast is rough porridge oats, apple juice, and natural yoghurt. Just mix all together at a consistency you like and leave overnight in the fridge. In the morning add some extra yoghurt if needed, a little honey for sweetness and top with your favourite fruit. You get the fibre from the oats, which are also heart-healthy, the protein from the yoghurt so it keeps you full and the vitamins and fibre from the fruit and apple juice. Delicious!

Breakfast bowls



Breakfast bowls are all the rage at the moment. I like to use granola in my breakfast bowls, but be sure to read the ingredients as granola is not automatically healthy. A mix of nutritious nuts and seeds like chia, quinoa and flax seeds can be added, and use your favourite fruit like blueberries (high in antioxidants), strawberries (high in vitamin C) and bananas (high in potassium which can help lower blood pressure). 

Spanish omelette



Spanish omelettes are brilliant to use up leftover vegetables. Put your pan on the heat and add a touch of olive oil or use a non-stick frying pan to cut down on the fat.  Mix up your omelette base with eggs, seasoning and a little milk. Add to the hot pan. If you want to add some meat, chopped up leftover chicken or cooked turkey bacon are low in fat and are good for protein. Add a selection of cooked vegetables like peppers, peas, onion, courgettes. You can also add some leftover sliced potatoes, sweet potatoes are especially nutritious. Then you have a complete meal in one. This dish can also be cut into wedges and served with salad and whole-grain toast for a tasty lunch for all the family. 

Smashed avocado on toast


This delicious breakfast is made with wholemeal toast, avocado and scrambled egg. Wholemeal toast and avocado contain fibre to fill you up. Avocado is nutrient-rich and packed full of healthy omega-3 fatty acids which are good for your heart and your brain, as well as folate,  which could lower your risk of depression.  If you are not vegan add some protein from the egg which is a good source of vitamin B, A and D. 

Homemade smoothies



Homemade smoothies are a delicious way to start the day, especially if you are not used to eating a big breakfast in the morning. Start with your favourite milk - soya or nut milk make a good alternative to cows milk too. Add some of your favourite fruit, and if you want extra nutrition a handful of nuts and seeds, flax seeds are particularly nutritious. Whizz it up in a blender and you have a healthy smoothie packed full of goodness.

Grab and go cereal bar



If you are pushed for time in the morning,  make some healthy grab and go cereal bars once a week and you are set for every day. Some popular ingredients are oats, nuts, seeds like pumpkin seeds or flax seeds, dried fruit, goji berries and pureed dates for sweetness or agave or honey. The nuts and seeds are packed full of antioxidants and vitamins, the oats are great for your heart and keep you full longer. Great to grab for a breakfast on the go or for a snack later in the day. 

For more healthy breakfast inspiration check out this article by the NHS on healthy breakfast recipes. Let me know, do you have a favourite healthy breakfast?

*Collaborative post

Here in the UK, we enjoy a variety of things for breakfast. Whether it is a hot or cold meal, eaten from the comfort of your own home, picked up to eat on the way to work or sitting in a local cafe, there is a lot choice and some great food to be eaten. But which do we enjoy the most? Let’s take a look, shall we?

Cereal

Breakfast cereal is so popular that entire supermarket aisles are dedicated to it. From big name brands to smaller supermarket own produced products, nobody can deny the popularity and obsession the UK has with breakfast cereal. There are constantly TV adverts showing us the same cereal we’ve been eating for the past 10 years and yet the companies are constantly trying to reinvent themselves. We are a proud nation who will carry out bowls, spoons and pints of milk to our graves.

Muesli

As a counterbalance to the more common and general breakfast cereal, muesli has seen a steady growth of popularity. Promoted as having less sugar and generally being better for you, it appeals more to adults than children, so no free toys here. It is a grown-up continuation of our country's love for pouring milk on things in the morning. It has established itself on cereal aisles across the country and thus deserves its own part of this list.

Bacon