5 Quick and Healthy Breakfast Alternatives to Cereal

pb banana on whole wheat

Cereal with milk is the de-facto American breakfast in a majority of households. it’s easy to prepare, fast, and, combined with milk, provides a supposedly nutritious start to the day. However, most cereals tend to be high in added sugars (3 teaspoons per serving) and overly processed. Even with milk, the protein count is relatively low (5 grams). Which means you won’t stay satisfied for long.

Here is a short list of healthy alternatives that balance protein, carbs, and healthy fats:

  1. Whole Wheat Toast with Peanut butter and Jelly / fruit – a single slice of bread with one tablespoon of peanut butter and half a banana (diced) will cost you less than 200 calories, providing 9 grams of protein, healthy fats, and 6 grams of fiber.
  2. Plain yogurt with berries / granola - a 6 ounce plain yogurt with half a cup of blueberries will power your morning with 14-20 grams of protein, gut healthy probiotics, and a multitude of antioxidants. All for just 180 calories.
  3. Hard boiled egg – one of the best value meals – at just $0.15 – a single egg has 6 grams of high quality protein for just 70 calories. Prepare a batch in advance and store in your fridge. Add a few slices of red bell pepper for extra flavor and nutrients.
  4. Whole wheat bread with cottage cheese and cherry tomatoes - a simple pleasure that takes less than a minute from fridge to plate. With approximately100 calories per slice with one tablespoon of cheese and 5 tomatoes, you’ll get 8 grams of protein and 3 grams of fiber.
  5. Home made trail mix - combine your favorite nuts and dried fruit for a combination of fats protein and sweet that can be eaten on the go. You can prepare a large batch in advance and portion it out into individual ziploc bags.

What does your breakfast look like?

 

Get Fooducated

  • Ilexis

    I like my cereal. Have any healthy brand suggestions? That would be more helpful.

    • Kristopher Rodriguez

      Post Grape Nuts! Can’t find anything better!

      • Ilexis

        Thank you!

    • Karrina

      I don’t know what’s wrong with plain cheerios. I mean I know there not organic, but they don’t have gmo’s, there inexpensive, and they taste good!

      • Ilexis

        That’s what I think. You can add fresh and dried fruits and nuts for extra nutrients.
        It would certainly keep you full longer than a single hardboiled egg!

      • Gezelle

        i love plain cheerios – they’re heavenly

    • Ashley Cook

      Here’s the list of suggested cereals: http://www.fooducate.com/app#page=browse&nav=2__0&query=0

      • Rachel

        Is Kashi GMO-free?

        • TLRoo

          The kashi cereals that are part of the non gmo certified project…are non gmo

          • rachel

            Kashi is often organic and non gmo but let’s not forget who their parent company is – Kelloggs. Kashi isn’t too bad but Kelloggs is an awful company and use many gmos in other products- so many non gmo advocates are boycotting right now.

    • C

      Porridge oats with milk and a piece of fruit are extremely healthy an taste great too. They are low in fat and don’t have all the other bad stuff added unlike the majority of breakfast cereals. It also happens to be fairly cheap in most supermarkets.

    • mo

      I LOVE oats and honey blend by mom’s best cereal. I eat it with almond milk vanilla flavor. You can find this cereal in the organic isle at Kroger and probably any other store.

    • rachel

      Nature’s path!

  • Dana

    Overnight oats with chia seeds, raisins, cinnamon, and blueberries!!

  • mfp142

    I try to eat my carbs in the morning so I have the whole day to burn them off. That could be fruit and gluten free pancakes or maybe tuna salad and gf crackers….whatever is wholesome. If I start the day with junk food I feel like im starving all day.

  • Alexis

    These are great suggestions. My three young boys usually have whole wheat toast with either cream cheese or peanut butter, so this made me feel better about it. We too have also discovered plain yogurt, but they like it with honey.

  • Zucchiniboy007

    Try Kashi 7 whole grain puffs. It has 0 grams of sugar and sodium, has no gmos, holds a plethora of different whole grains, and is usda approved. This is considered one of the, if not the healthiest cereal you can eat. Plus it tastes great! That’s my recommendation.

  • Christina

    Omelette muffins with whole wheat toast. Making omelette muffins are great because you can make a big batch for the week and add whatever ingredients which means you can sneakin some veggies.

  • Stardust

    I don’t know about you, but a single hard boiled egg does not sound like a meal to me, even with peppers….

    • Magda

      That’s because it’s not a meal.
      I would have at least two with a slice if whole grain bread, and some sauteed veggies or avocado and a fruit smoothie.
      Breakfast should be your biggest meal :>

  • alma

    I have two boiled eggs but I am looking for alternatives. This article came right on time.

  • Karrina

    Have you ever used kodiak flapjack and waffle whole wheat mixes? There non gmo, and you just add water to the mix! They come out amazing! They have different kinds like buttermilk and honey, and a new high protein kind!

  • Aria Gonzalez

    I like banana egg pancakes. I puree a banana with 2 eggs, add spices and fry it up. Add maple syrup and whipped cream if I want. Delicious. Or I have smoked herring and eggs, or bacon and eggs. Sometimes a breakfast smoothie with, you guess it, eggs. I think I like eggs a lot. :) Once in a while I fast and don’t eat anything until supper.

  • Cmarin

    1/2 cup of steel cut oats
    1 cup of hemp milk (unsweetened)
    ~~microwave for 3 min~~
    2 tbs of chunky peanut butter
    1 whole banana cut into quarters pcs
    2 tsp of chia seeds
    1/2 tsp of honey
    And 10 or so almonds

    http://instagram.com/p/kufZVEp9bD/

  • Mrclean

    Your list of cereals say Kashi Go Lean is an A- but when I scan the product it scores C. Which one is true?

  • Betsy

    I’ve been having a smoothie almost every morning for over a year with 16 red seedless grapes, 3/4 cup Dannon vanilla yogurt, and 1 cup baby kale. I blend it in a Nutribullit and it’s green but it is pretty good! No carbs, mean more for later.

  • http://b.rox.com/ Editor B

    Tofu scramble with spinach or kale or other greens!

  • Mark

    Recently I started adding an egg to breakfast to promote safety. Seems to work – I’m not running out to grab baked goods mid-morning. My go-to quick breakfast is a bowl of berries topped with whatever room is left of high fiber, low sugar cereal and skim milk, plus that egg. Tired of hard boiled? Mix a raw egg with a tbsp of milk, microwave for 35 sec in a ceramic or glass cup and add a tsp or so of your favorite salsa.