Making Breakfast Healthier

This breakfast staple is packed with protein, biotin, and a host of additional compounds that can help thyroid function, promote brain and eye health, and even keep your heart healthy, despite being high in cholesterol. The B12 and Choline in eggs have been found to reduce the amino acids that cause artery damage.

While typically touted as an off-limits food for those watching their cholesterol levels, experts agree that those who are otherwise healthy following a low-fat diet can eat one or two eggs per day without adversely affecting their blood cholesterol levels.

If you’re looking for healthy breakfast ideas, this Broccoli and Kale Frittata is a great way to use up leftovers. Or, for an on-the-go version, try these Muffin Tin Frittatas. If you’d rather forgo the egg yolks, egg whites can be used to make everything from bagel sandwiches to omelets.

Bacon is that breakfast staple that goes with anything; from eggs and pancakes to that Bloody Mary garnish at brunch. But be mindful because it’s high in fat, cholesterol, and sodium — even turkey bacon contains nitrates which when broken down by the body, form cancer-causing nitrites.

Consumed sparingly, however, bacon can be part of a healthy breakfast. If you’re eating bacon, consider pairing it with savory, heart-healthy steel-cut oats or whole-wheat toast.

And, who’s to say you can’t eat lunch foods for breakfast? These Bacon, Lettuce, and Tomato Cups can be made in advance and can also count as a serving of vegetables.

“Eating it once in a while can be ok,” registered dietician nutritionist Jonathan Valdez told Eat This, Not That. “But since it has a lack of fiber and is high in saturated fat — and also has nitrates that can cause stress on the body and later lead to aging — it should be done in moderation if at all.”

Do your kids love waffles? Maybe it has something to do with the fake maple syrup and powdered sugar toppings. It’s ok to eat them occasionally, especially while on vacation at a breakfast buffet, but be aware that there are healthier options available to you when cooking at home.

These Whole Wheat Waffles from Kristen Chidsey’s A Mindfull Mom get their sweetness from toppings like fruit, peanut butter, or yogurt.

“There are two key changes that make this waffle recipe healthier,” wrote mom of two Chidsey. “First, this waffle recipe is made with whole-grain flour instead of refined flour, which adds fiber and nutrients. It is also made without added sugars or artificial sweeteners.”

On it’s own, an English muffin — while delicous with butter and jam — has very little nutritional value. Instead, use the English muffin as a base for an open-faced avocado toast sandwich topped with arugula and eggs. The healthy-fat content of the avocado will keep you full longer, and the arugula counts as part of your daily vegetable intake.

Again, lunch for breakfast is always an option, so why not use the English muffin as a pizza crust and load up your breakfast pizza with cheese, scrambled eggs, chopped turkey sausage and salsa verde.

There’s a reason why all Saturday morning cartoons told you that your favorite sugar-laden cereal was only part of a nutritious breakfast; it was a very small part.

Skip the mainstream cereals and choose healthier, organic options. It’s easy to find healthier organic dupes of some of your kid’s favorite cereals at stores like Trader Joe’s and ALDI.

If you or your child are unwavering in your devotion to a particular sugary brand, opt for oat or cashew milk to lighten it up and pair it with a slice of toast and peanut butter or a DIY egg bite for added protein.

French toast seems to be the most indulgent of breakfasts; a thick slice of brioche dipped in egg and milk, fried in butter and topped with cinnamon with dusting of powdered sugar. But there are ways to clean-up French toast for a healthier breakfast.

It’s fine to top your French toast with your favorite accompaniements, but lighten the recipe with whole-grain or Ezekiel bread and batter it with egg whites instead of a whole egg. While these bread alternatives don’t offer the same mouth-feel as a thick chunk of brioche, after a while you’ll get used to, and even look forward to, this lighter breakfast fare.

If possible, start your child off with whole-grain bread so they’re used to the texture, rather than switching things up after they’ve developed personal tastes and preferences.

It’s tempting to head to IHOP and order the pancakes topped with whipped cream and powdered sugar, drenched in maple syrup. But savory pancakes can be just as satisfying. Zucchini fritters like these Cheesy Vegetable Fritters or potato latkes are a nutritious and tasty substitute.

Or, if you are set on satisfying your sweet tooth, protein pancakes are a great way to start the day. These Chocolate Protein Pancakes from Vega are gluten-free and vegan and serve six, so they’re a great protein boost for the whole family.

From chocolate to blueberry, easily-accessible muffins are loaded with calories, especially if store-bought. Find a recipe that uses whole grain flours and applesauce or honey as a sweeteners. Nuts and seeds can add crunch and omega-3 benefits, and blueberries or cranberries provide antioxidants.

These Orange Bran Muffins call for Greek yogurt and oat bran for a fiber and calcium-rich start to your morning, and organic maple syrup acts as the sweetner in these Pumpkin Maple Muffins.

If you’re making hashbrowns from scratch, it’s easy to make them healthier than your typical fast food, drive-thru version. Pan-frying in avocado or coconut oil or air frying your hashbrowns will eliminate the unhealthy grease, or you could substitute sweet potatoes for white potatoes.

Of course, you could always purchase pre-made frozen hashbrowns, but often the sodium and trans fat content are through the roof.

Instead, prep a batch of these Homemade Hashbrowns on the weekend and store them in the freezer to air fry on those busy weekday mornings.

With all its probiotics and protein, it’s no surprise that Greek yogurt is hugely popular. But be aware that prepackaged brands, especially those with mix-ins like granola or fruit, can contain added sugars and preservatives.

Opt for plain vanilla yogurt on it’s own. You can purchase a large tub and make your own healthier single servings in small mason jars. Simply choose healthier toppings like unsweetened granola, unsweetened dried fruit, cocao nibs and unsweetened coconut and then drizzle with honey for a natural sweetness.

These thin pancakes are light and airy, but they don’t provide much nutrition on their own. When you do want a breakfast indulgence, fill them up with sweet or savory healthy options and try not to feel intimidated your first time making them — they’re not that challenging. Homemade Crepes can be filled with anything you can dream up and make a perfect weekend breakfast.

“While they have a reputation of being quite delicate and hard to make at home, that is simply not the case,” Chidsey wrote. “With a few pro-tips and a bit of patience, you can make perfect homemade crepes with ease.

She also shared some crepe-filling ideas so you can customize these to your family’s preferences:

• Ricotta and berries
• Strawberries and Nutella
• Chicken and cheese
• Cream cheese and smoked salmon