Dietitians say these 6 breakfast foods aren’t as unhealthy as you think

Breakfast is often called “the most important meal of the day,” yet plenty of people skip it. And “to eat or not to eat” isn’t the only debate — people also disagree about which breakfast foods are healthy. Certainly, some are better enjoyed as treats: cinnamon rolls, for example, have 59 grams of added sugar without offering much else in terms of fiber, protein, or micronutrients. But other breakfast foods have earned an unhealthy reputation they don’t deserve.

Drawing on my experience as a registered dietitian and insights from two fellow RDs, here are seven breakfast foods that aren’t as “unhealthy” as you might think

✅ Eggs

Why they get a bad rap: For more than 50 years, concerns that the cholesterol in eggs could increase heart disease risk have led some people to limit or avoid them.

The real story: Research suggests saturated fat has a greater effect on “bad” LDL cholesterol than the cholesterol in eggs. In a 2025 randomized trial, a diet that included eggs but was low in saturated fat did not raise LDL cholesterol. A 2025 umbrella review found no clear link between egg consumption and most cardiovascular outcomes or overall mortality, though it did find weak evidence of higher LDL cholesterol with very high egg intake. The authors cautioned that the underlying evidence was low quality and suggested that overall eating patterns may play a role. Eggs are naturally low in saturated fat, so try pairing them with whole grain toast, fruit or vegetables. They also provide nutrients including vitamin D, vitamin B12 and choline.

Pro tip: The American Heart Association says one or two eggs a day can fit into a heart-healthy diet. For breakfast, try them with whole wheat toast and fruit instead of sausage or bacon.

✅ Breakfast sandwiches

Why they get a bad rap: In addition to containing eggs (covered above), breakfast sandwiches also include bread — another food that registered dietitian and personal trainer Brittani DaSilva says tends to get a bad reputation “because people assume it’s too processed or too high in carbohydrates.”

The real story: Bread isn’t the villain here. In fact, bread — especially whole wheat varieties — can be a good source of fiber and high in essential B vitamins. That said, there’s no denying that some breakfast sandwiches are high in saturated fat and sodium and belong in the “enjoy occasionally” rather than the “eat daily” category. However, with a little thought to the ingredients, DaSilva says a breakfast sandwich is her favorite way to start the day, thanks to its filling combination of protein, fiber and fat.

Pro tip: Skip the bacon and sausage and make your own breakfast sandwich with a whole grain English muffin, egg, cheese and some produce. Add avocado and tomato slices, or whisk sautéed peppers into the eggs before cooking.

✅ Smoothies

Why they get a bad rap: Smoothies are another of DaSilva’s picks. She says clients often tell her they avoid them because they’re concerned about the sugar and carbohydrate content.

The real story: “Smoothies are often blamed for being too high in sugar, but a smoothie can be a really nutritious and convenient breakfast,” says DaSilva. “It all comes down to what you put in it. One of the biggest mistakes I see is turning a smoothie into a sugar bomb by using fruit juice as the base, adding too much fruit and then sweetening it with honey or other added sugars.”

Pro tip: “One of my favorite things about smoothies is that they’re also a great place to sneak in vegetables like spinach, zucchini or, one of my favorites, frozen cauliflower rice — you don’t even have to cook it first. You really won’t notice they’re there once everything is blended together,” notes DaSilva. Here’s her general formula for building a smoothie that will keep you full throughout the morning:

• Carbs: ½ frozen banana + 1 cup of berries

• Protein: Scoop of protein powder or Greek yogurt (cottage cheese works too)

• Fiber: 1 tablespoon of chia seeds or ground flaxseeds, or 2-4 tablespoons of rolled oats

• Healthy fats: 1 tablespoon nut butter

• Optional: Veggies, like a handful of spinach or ¼-½ cup frozen riced cauliflower

• Blend with ¾-1 cup of milk or plant-based alternative

✅ Home fries

Why they get a bad rap: White potatoes often get dismissed as “just carbs.” Their reputation doesn’t get much help from the way they’re often served — fried or topped with butter and cheese, which can add saturated fat.

The real story: If you’re going out to eat, skipping home fries that are heavily fried is a smart move for keeping your saturated fat and sodium intake down. However, if you’re cooking them at home, home fries can actually be an easy way to add more potassium, B vitamins, vitamin C, fiber and healthy fats to your diet. One cup of cooked potatoes provides approximately 3 grams of fiber, 12% of the daily value (DV) for potassium, 28% of the DV for vitamin B6 and 22% of the DV for vitamin C.

Pro tip: To make this a healthy pick, prepare your potatoes in a skillet with avocado or olive oil for a dose of healthy fats, go easy on the salt and add flavor with fresh or dried herbs instead. To further cut back on fat and calories, you can also cook home fries in the air fryer.

✅ Pancakes and waffles

Why they get a bad rap: Typically made with white flour and sugar, then topped with butter and maple syrup, pancakes and waffles can seem more like dessert than breakfast.

The real story: Pancakes and waffles aren’t always the healthiest choice, but they don’t have to be dessert, either. Swap in whole grain flours like whole wheat, oat or buckwheat to bump up fiber and B vitamins. The batter is also a great vessel for nutritious add-ins, like pumpkin puree, spinach, berries, cottage cheese or seeds such as flax or chia. What you put on top matters too: I’m not going to take away your maple syrup, but try a drizzle instead of a mini lake, and add something with protein on top, like peanut butter, Greek yogurt or cottage cheese.

Pro tip: While you don’t want to overmix traditional pancake batter, a blender is a helpful tool for getting a smooth consistency when making heartier versions with cottage cheese, oats or spinach. Don’t have time to make a batch from scratch? I always keep a box of Kodiak Cakes Protein Pancake mix on hand. Some mornings I just follow the instructions on the box; others I’ll stir in a spoonful of Greek yogurt for extra protein, or pumpkin puree and a dash of pumpkin pie spice for a fall twist.

✅ Breakfast cereals

Why they get a bad rap: Registered dietitian Patricia Kolesa says she’s noticed more people steering clear of the cereal aisle because many options are high in carbohydrates and added sugar.

The real story: Yes, there are plenty of breakfast cereals that are high in added sugar and low in everything else that keeps you full, like protein and fiber — but not all of them. In fact, cereals that are higher in fiber and protein and lower in added sugar are becoming more common — and it’s not just the pricey specialty brands. Even cereal staples like Cheerios and Special K now offer higher-protein and/or lower-sugar options. In addition to more healthy options, Kolesa notes, “Many cereals are actually fortified with essential vitamins like B12, folate and iron today to account for some common mineral deficiencies in the population.”

Pro tip: When shopping for a healthy breakfast cereal, aim for:

• 4 grams or more of protein

• 6 grams or less of added sugar

• Whole-grain or legume flour-based cereal

Meet our experts

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.