Any dietitian or nutrition expert will tell you that breakfast is the most important meal of the day. For many people, that means prioritizing the right ingredients to ensure high energy levels all day long; for others, however, the prospect of a healthy breakfast might seem beyond reach. Between sugary cereals and sweet treats, it can be hard to build a hearty, well-rounded breakfast—but the impact is worth it, according to registered dietitian Michelle Routhenstein.
“Breakfast helps to essentially wake up the metabolism and properly fuel our body to supply sustained energy, blood sugar control, and satiety,” she explains. By having a few winter breakfast ideas under your belt, you can ensure a more productive and energizing morning—all season long.
What Are Key Ingredients to Consider for Breakfast?
“A well-rounded breakfast includes lean protein, fiber, and heart-healthy fats,” Routhenstein says. “This balance helps keep you full for three to four hours, while supplying the necessary vitamins and minerals to keep your body functioning at its best.” If you’re someone who commutes to work or has an otherwise hectic schedule, starting your morning with the right ingredients can help you feel satiated for a longer period of time.
7 Hearty Winter Breakfast Ideas
Pomegranate Almond Toast
Fruits, nuts, and carbs are all great options to aim for when building a hearty breakfast. “This pomegranate almond toast takes a spin on the classic and adds in anthocyanins, potent antioxidants from pomegranates, and vitamin E from almonds to support heart health,” Routhenstein says. Plus, this dish is relatively easy to put together; just be sure to de-seed the pomegranate the night before so you’re not wasting precious time in the morning.
Pink Dragon Smoothie
Some smoothies act as drinkable meals—including this pink dragon smoothie. “This smoothie has three red foods in it—beets, dragon fruit puree (also known as pitaya), and raspberries—which add fiber and vitamin C to support immune, digestive, and overall health,” Routhenstein adds. Prepare this smoothie the night before and refrigerate it so it’s waiting for you in the morning.
Italian Baked Eggs With Tomato Sauce
Jen Causey
Although a bit more effort, this Italian baked eggs recipe is delicious and satisfying. “The eggs are baked in crushed tomatoes, which is a source of lycopene, a potent antioxidant that may help reduce inflammation and support prostate and heart health,” Routhenstein says. Plus, you can make just enough to enjoy the leftovers the following day as well.
Good Morning Green Smoothie
Much like the pink dragon, this green smoothie is an excellent start to a busy day. “This green smoothie is well balanced with fiber-rich spinach, cucumber, a Granny Smith apple, yogurt for satisfying protein, and hemp seeds for heart-healthy fats,” Routhenstein says. Although green smoothies may be an acquired taste, this recipe has enough flavor to keep you coming back for more.
Nutty Superfood Breakfast Bites
If you struggle to make food in the morning (we get it!), these nutty breakfast bites are an excellent way to meal prep. “These are perfect for prepping ahead as a grab-and-go option, featuring goji berries, almonds, and chia seeds for a boost of antioxidants and heart-healthy fats,” Routhenstein says. You can even make a large batch of these nutritious bars and snack on them throughout the day.
Black Bean and Eggs-Over-Easy Tostada
Fred Hardy
Talk about yummy and filling! This black bean and egg tostada offers multiple sources of protein—an excellent way to kickstart your day. “These are rich in iron and magnesium, which support healthy blood circulation and muscle function,” Routhenstein adds. The best part? It’s ready in less than 30 minutes!
:max_bytes(150000):strip_icc()/hearty-winter-breakfasts-pink-dragon-smoothie-recipe-0121foo-a91f9fcab6b74ea08a817c8ed392f42d.jpg?w=1200&resize=1200,0&ssl=1&description=6+Hearty+Winter+Breakfast+Ideas+That+Will+Fuel+Your+Morning){kind=link}