Gut-Friendly Breakfast: A Nutritionist's Guide

Many people prioritize a healthy breakfast, focusing on options that are nutritious, quick, and made with beneficial ingredients. Popular choices include oatmeal with berries, green smoothies, yogurt with granola, and toast with peanut butter. However, what about a plate full of vegetables?

Savory breakfasts packed with protein and fiber-rich vegetables, grains, and beans can provide a satisfying and energizing start to the day, just as well as the sweeter options often favored in the U.S. Here are some ideas to reconsider breakfast and begin your morning with savory flavors:

Eating a nutritious breakfast helps regulate blood sugar, cholesterol, and blood pressure levels, promoting focus and productivity throughout the day. (Skipping breakfast is typically not advisable!)

The content of your breakfast plate significantly impacts your health. "Savory foods can be among the best breakfast choices because they generally contain more protein. Consuming protein in the morning helps reduce hunger later in the day," shares Amanda Sauceda, MS, RDN, a gut health nutritionist.

On the other hand, pastries and other sweet treats are loaded with empty calories that offer little nutritional value. "Sweet breakfasts can quickly reach your daily limit for added sugars, so opting for savory alternatives allows you to save your sugar intake for more beneficial choices," Sauceda suggests.

Starting with a savory meal can easily incorporate one or two of your recommended daily servings of vegetables, leaving room for flexibility throughout the day. While the USDA recommends 2-3 cups of vegetables per day, the CDC reports that only 1 in 10 adults meet the federal fruit or vegetable recommendations.

Savory breakfasts can also contribute to your recommended fiber intake. A significant 95% of American adults and children are not meeting their fiber requirements. This essential complex carbohydrate supports gut health, digestion, and other vital functions. It is worthwhile to choose breakfast foods rich in fiber and supplement with high-quality fiber powder as needed.

If you usually choose sugary breakfasts for convenience, know that savory options can be quick and easy too. Prepare a large batch of congee or extra vegetables for shakshuka ahead of time to make your week easier.

You can also turn your dinner leftovers into breakfast scrambles, wraps, or savory oatmeal toppings, says Sauceda. "Savory breakfasts can be a great way to reduce food waste," she notes.

Need recipe ideas? Look to other cultures where starting the day with savory food is common. Here are some breakfasts that make us crave them:

Eggs, greens, and red peppers are the stars of this Mediterranean dish, providing a great source of protein and vegetables in the morning. Add a fresh chopped cucumber and tomato salad and a side of bread with labneh (a tangy Lebanese yogurt dip) for a full brunch feast.

Reminiscent of the sweet kind (but even better) these savory Indian pancakes are the perfect way to enjoy even more vegetables—whether mixed in or used as a dip. Besan, or chickpea flour, is the base of the crepe-like cakes, which can be customized with various spices.

Congee, a savory rice pudding, is a delicious alternative to oatmeal. It serves as a great base for eggs, fresh herbs, or pickled vegetables, adding a burst of flavor to your breakfast. As with other savory breakfasts, you can prepare your veggies the night before for a quick and easy morning meal.

According to Sauceda, wraps are a fantastic grab-and-go breakfast option, whether you use leftovers from the previous night or whip up something fresh in the morning. You can load your burrito or breakfast taco with a variety of vegetables and top them with guacamole and pickled onions for a celebratory breakfast experience.

While many people tend to eat their first vegetables later in the day, it's important to remember that they complement your morning coffee perfectly. Starting your day with a nutritious and balanced breakfast provides a good foundation for a fulfilling and intentional day, including ample protein.