19 Gut-Healthy Breakfasts to Help You Start Your Day Strong
Kick things off on a nutritious note.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Gut-healthy breakfasts don't require downing sauerkraut first thing in the morning. While the fermented cabbage is a great source of probiotics, many other gut-healthy foods fit seamlessly with your breakfast staples. Yogurt with a handful of fresh berries, oatmeal with sliced banana and whole-grain toast all count as gut-healthy breakfasts.
What makes something good for your gut? Fermented foods that contain live microbes, as well as probiotic-containing foods, are key. Prebiotics and fiber, which can help feed your microbes, are important too. Excess amounts of added sugar and ultra-processed foods can contribute to inflammation in the gut, so it's important to minimize them when possible.
From warm, spiced oats to veggie-packed egg dishes, our delicious, dietitian-approved recipes will help you start your a.m. with a healthy breakfast.
Sheet Pan Asparagus Frittata
Need to feed a crowd stat? Pour eggs and veggies, like prebiotic-rich asparagus, into a pan and bake. Whip up a quick side salad while the oven does the rest of the work.
Get the Sheet Pan Asparagus Frittata recipe.
RELATED: Set-It-And-Forget-It Sheet Pan Meals
Raspberry Chia Jam
Add a dollop of omega-3 fatty acids to your breakfast with this four-ingredient, fruity spread.
Get the Raspberry Chia Jam recipe.
Double Apple Baked Oatmeal
Unsweetened applesauce and fresh, chopped apples provide a double dose of flavor — and fiber — in this meal-prep-friendly bake.
Get the Double Apple Baked Oatmeal recipe.
Coconut Raspberry Smoothie
Don't forget probiotic yogurt in your next smoothie: Not only will it provide a protein- and calcium-packed base, but it results in an ultra-creamy sip.
Get the Coconut Raspberry Smoothie recipe.
Smashed Avocado Toast With Egg
Think all fiber-rich foods are crunchy or tough? Think again. Rich, creamy avocado is one of the nutrient's best natural sources with about 13.5 grams per fruit.
Sweet Potatoes with Yogurt, Almond Butter and Pepita Granola
Spuds aren't just for supper. Paired with yogurt, almond butter and homemade granola, they fit right in at the breakfast table.
Get the Sweet Potatoes with Yogurt, Almond Butter and Pepita Granola recipe.
Oatmeal with Greens, Tomato, and Egg
Topping oats with savory items like tomatoes, scallions, wilted greens and a jammy egg tastes like a warm hug. Trust!
Get the Oatmeal with Greens, Tomato and Egg recipe.
Almond-Buckwheat Granola with Yogurt and Berries
Fiber-rich, toasted buckwheat groats add a lovely earthiness — and major crunch — to maple-sweetened granola.
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
Classic Omelet and Greens
Pair your a.m. omelet with a lemony spinach salad, full of essential nutrients for a balanced gut microbiome.
Get the Classic Omelet and Greens recipe.
Nectarine Bruschetta
Here's a fun way to enjoy fresh fruit: Toss slices with a splash each of vinegar and honey, then pile on ricotta toast for a sweet-and-tangy start.
Get the Nectarine Bruschetta recipe.
Oatmeal with Yogurt and Toasted Almonds
Topping fiber-rich oats with probiotic Greek yogurt offers a one-two punch of gut health-supporting nutrients. Smart!
Sweet Potato Breakfast Burritos
Stash these vegetarian burritos in the freezer for a fast breakfast any day of the week. Reheat 'em straight from frozen.
Get the Sweet Potato Breakfast Burritos recipe.
RELATED: Breakfasts You Can Make Ahead
Razzle-Dazzle Smoothie
No need for fancy powders or supplements to make a great smoothie. Sometimes, fresh fruit and yogurt are all you need.
Get the Razzle-Dazzle Smoothie recipe.
Sheet Pan Breakfast Fajitas
Cooking for a crowd? You've got (healthy) options! Roast veggies on a sheet pan, crack in a few eggs and serve with warm tortillas.
Get the Sheet Pan Breakfast Fajitas recipe.
RELATED: Brunch Ideas Everyone Will Flip For
Instant Oatmeal With Cranberries and Pecans
Skip the excess sugar that comes with store-bought instant oatmeal. It's easy to make your own with dried cranberries, toasted pecans, brown sugar and spices.
Tomato and Feta Baked Eggs
Toss tomatoes in smoked paprika before roasting for a flavorful, saucy side that you won't be able to stop scooping up.
Get the Tomato and Feta Baked Eggs recipe.
Oatmeal with Apricots and Pistachios
Think beyond maple syrup and brown sugar: This cozy bowl is sweetened with a tahini-honey drizzle.
Customizable Egg Muffins
Stuff these freeze-ahead bites with your favorite mix-ins (think: pico de gallo, roasted veggies, even cream cheese!) for a breakfast you're guaranteed to love.
Get the Customizable Egg Muffins recipe.
Chilled Overnight Chia
With multiple flavor options (hello, brownie batter), you can prep this breakfast every day of the week and never get bored.
Get the Chilled Overnight Chia recipe.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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