According to the much-paraded maxim, breakfast is the most important meal of the day – so why do so many of us find it hard to find a healthy breakfast that works with our daily routine? And which type of breakfast really is the healthiest?
Some experts swear by a savoury breakfast, citing blood sugar balance and sustained energy as the most important benefits. Others opt for an on-the-go smoothie or meal-prep egg bite. Or, if you’re looking for a morning carb and fibre fix, something oat-based like porridge, overnight oats or baked oats. While all these breakfast options have their merits, is there a winner when it comes to the health benefits?
We asked four top nutritionists and dieticians across the UK to answer this question and share their go-to healthiest breakfasts with us, from weekend sweet treats to meal-prep ideas for busy mornings.
8 healthiest breakfast ideas nutritionists swear by
Chia pudding
For Clarissa Lenherr, a Harley Street-based registered nutritionist, her go-to sweet breakfast is chia pudding made with cashew milk, a scoop of vanilla protein powder, ground flaxseeds, cinnamon and topped with berries and a spoonful of kefir.
‘This is my go to quick breakfast, I can take with me on the go in a mason jar or have at home. It supports my gut thanks to the fibre from chia, flax, and berries, and the live cultures in the kefir. The protein powder helps balance my blood sugar levels and keeps me full all morning.’
✅ Gut-friendly
✅ Source of fibre
✅ Meal prep-ready
Veggie omelette
Lenherr’s best savoury breakfast idea is a veggie packed omelette with spinach, tomatoes, mushrooms, red onion, and herbs, served with half an avocado on the side.
‘Eggs are a powerhouse of nutrition, packed with protein, vitamin D, B12 and choline. The avocado adds healthy fats and fibre, and together this combination keeps me full for hours. Plus it so easy to diversify, as I can add cheese, switch up the veggies, serve with rye bread or add chilli or kimchi.’
✅ Source of healthy fats
✅ High in protein
✅ Versatile
Greek yoghurt pancakes
Nicola Ludlam-Raine, Specialist Registered Dietitian and author of How Not to Eat Ultra-Processed says pancakes made with Greek yoghurt is a go-to breakfast for the weekend. Add 40g flour of your choice and 1 teaspoon baking powder to 2 beaten eggs and 100g yoghurt with a little cinnamon, honey or vanilla extract to make a fluffy pancake batter, fried for a few minutes on each side and served with fruit, nut butter, honey, maple syrup and/or melted dark chocolate.
‘Ideal for a weekend, and especially pre-workout or a walk as they’re high in protein and slow release energy. A dollop of live yoghurt on top will help to support gut health too. Oats are also a good source of fibre and help lower cholesterol.’
✅ Slow release energy
✅ High in protein
✅ Low cholesterol
Butterbean shakshuka
She recommends a shakshuka made with butter beans for a savoury treat – especially if you’re following a vegetarian diet. A mixture of peppers, onions, garlic and warming spices thrown together in a pan until soft, then simmered with a tin of chopped tomatoes and butter beans is delicious alone – but eggs baked into the sauce makes this extra nutritious. Serve with fresh coriander, yoghurt or feta and some bread for a filling breakfast.
‘Butterbeans are a good source of fibre and protein – and they also count as one of your five a day. Eggs provide additional protein and choline, a mineral that is important for brain health, and are a great example of a vegetarian complete protein because they contain all the essential amino acids your body needs for optimum health.’
✅ One of your five a day
✅ High in protein
✅ Vegetarian
Overnight oats
One of registered nutritionist Donna Peters‘ most popular sweet breakfasts with her clients is her gut-loving overnight oats. Made with oats, dairy-free milk, chia seeds, Greek yoghurt, flaxseed and berries, this breakfast is packed with fibre, probiotics, and hormone-supporting nutrients designed to nourish your digestive system and support overall wellbeing from the inside out.
‘The fibre from the oats, flaxseed and chia seeds supports regular digestion, hormone balance and stable energy, while the probiotics help to maintain a healthy gut microbiome which is key for immune and hormone health. The phytoestrogens from the flaxseed may also oestrogen balance – making this breakfast a good choice for those in perimenopause and beyond. Finally, the antioxidants in the berries may help reduce inflammation and support skin and brain health.’
✅ High in fibre
✅ Gut-friendly
✅ Anti-inflammatory
Poached egg and avocado breakfast bowl
If you prefer a savoury breakfast, Peters recommends a breakfast bowl made with poached eggs and avocado. Adding lightly sautéed spinach, roasted sweet potato, hemp seeds, rye or sourdough toast and a drizzle of extra virgin olive oil makes this a delicious and balanced breakfast idea.
‘It’s rich in protein, iron, and complex carbohydrates to power your performance, support recovery, and keep you satisfied for longer. The protein from the eggs and hemp seeds supports lean muscle, recovery, and energy, which is especially important as we age. The iron, present in both the spinach and eggs, is vital for energy, particularly during menstruation and perimenopause. You’ll find magnesium in the spinach and avocado, which aids stress management, sleep, and hormone balance, too. Don’t be afraid of complex carbs like sweet potato and rye toast – they provide steady, slow-release energy.’
✅ Slow-release energy
✅ High in protein
✅ Source of magnesium
Matcha porridge
Hannah Alderson, registered nutritionist specialising in hormone health and author of Everything I Know About Hormones, says porridge with an antioxidant boost is the ultimate low-effort breakfast idea. Simply add one heaped teaspoon of high-quality matcha to your oats with some chia seeds and your milk of choice. Serve with fruit and nut butter or live yoghurt for a protein boost.
‘If you find it hard to get up and go in the morning but fancy something warming and filling for breakfast, all hail the antioxidant power of matcha, which is beautiful added to porridge. Matcha has positive effects for hormone health, weight loss and glycemic levels, in particular for those with conditions such as PCOS. Matcha boosts your mood thanks to L-Theanine, can support cognitive function, promote alertness and support metabolism,’ says Alderson.
✅ Low-effort
✅ High in antioxidants
✅ Hormone-friendly
Seedy feta and broccoli omelette
Alderson’s savoury breakfast recommendation comes in the form of a cheesy veggie omelette with pumpkin seeds. A couple of beaten eggs, 50g feta, a handful of cooked broccoli and pumpkin seeds all come together to make an easy, filling, delicious breakfast with a garnish of fresh herbs.
‘This breakfast is packed with protein, flavour, and hormone-balancing goodness, and is the perfect way to fuel your day. Feta is a healthy cheese that’s a great source of calcium, which helps regulate hormones, while sprouted broccoli is packed with fibre and antioxidants, supporting detoxification and hormone balance. Not forgetting zinc-rich pumpkin seeds — zinc is essential for hormone production, immune health and glowing skin,’ she advises.
✅ High in protein
✅ Source of calcium
✅ Source of zinc
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