The 9 Most Unhealthy Breakfast Foods — Here’s What to Eat Instead
Biscuits and sausage gravy are hearty but high in carbs, fat, and sodium, offering little nutritional value despite being a cozy winter breakfast.
1. Biscuits and Gravy
For a hearty, filling breakfast, try oatmeal. It's high in fiber and protein, with 5.3 grams per half cup. Boost protein by adding egg whites—each has 3.6 grams.
What to Eat Instead: Oatmeal
Pancakes and waffles are a fun treat, but they're made with white flour and topped with sugary syrups and butter. Low in protein and fiber.
2. Pancakes and Waffle
Pancake and waffle lovers can go healthier with multigrain, oat, chickpea, or almond flour. Swap syrup for fresh fruit or a compote for added fiber and protein.
What to Eat Instead: Multigrain Pancakes and Waffles
Packaged bagels and muffins seem like convenient breakfast foods, but these processed foods are filled with preservatives and a lot of carbohydrates and sugar.
3. Bagels and Muffins
Opt for multigrain toast with nut butter for protein. Love muffins? Try homemade bran muffins with berries for fiber and antioxidants.
What to Eat Instead: Multigrain Toast
Chilaquiles, a Mexican favorite, are gaining popularity in the U.S. Made with fried tortilla chips, salsa, eggs, or chicken, plus crema and queso fresco.
4. Chilaquiles
For a healthier Mexican breakfast, try a breakfast taco with corn tortillas, sautéed veggies, and scrambled eggs, or swap eggs for beans, chicken, or steak.
What to Eat Instead: Breakfast Taco or Burrito Bowl
Sugary cereals are full of carbohydrates and excess sugar. Cereal makers are sneaky and will put things on the box to try to make them seem healthy
5. Cereal
For a quick, healthy breakfast, try overnight oats with nuts and berries, or go for homemade muesli and granola. Prepare them the night before for convenience.