Healthy Options for Eating Out at Breakfast

When dining out for breakfast, many people assume they have to choose between indulgence and health but nothing could be further from the truth.

With a bigger focus on wellness and balanced eating, restaurants now offer a variety of healthy breakfast options that are both satisfying and nutritious. Here’s our take.

Smoothies and Smoothie Bowls

Smoothies have become a staple of the health-conscious breakfast menu. These nutrient-packed drinks are often made from a blend of fruits, vegetables, and other superfoods like chia seeds, flaxseeds, or spirulina.

When dining out, look for smoothies that prioritise whole, unprocessed ingredients and avoid those with added sugars or syrups. A well-made one can provide a substantial amount of vitamins, minerals, and antioxidants, with a slow release of energy during the day.

Smoothie bowls offer the same benefits but with added texture and variety. Topped with fresh fruits, nuts, seeds, and sometimes a drizzle of natural nut butter, these bowls not only look appealing but also offer a balanced mix of macronutrients.

Granola and Yoghurt

Granola and yoghurt bowls are another excellent choice for a healthy breakfast at a restaurant. Go for Greek yoghurt, which is high in protein and lower in sugar than many others on the market. Pair this with a serving of granola made from whole grains, nuts, and seeds, ensuring it’s low in added sugars.

The probiotics in yoghurt also promote gut health, while the fibre in granola aids digestion and keeps you feeling full longer. This combination of nutrients makes this a balanced and nourishing start to the day that aligns well with health goals.

Egg-Based Dishes

Eggs have long been a breakfast staple and for good reason. They are an excellent source of high-quality protein, vitamins, and minerals, including vitamin D and B12. When dining out, look for poached, boiled, or scrambled eggs rather than fried options to keep your meal on the healthier side.

A popular and nutritious option is avocado toast topped with poached eggs. The healthy fats from the avocado combined with the protein from the eggs create a meal that is both delicious and balanced. Adding a side of sautéed spinach or a sprinkle of seeds can boost the nutritional value even further.

Oats and Porridge

Oats are a fantastic choice for a healthy breakfast, providing slow-release energy that can help maintain stable blood sugar levels throughout the morning. Many restaurants now offer porridge made with rolled or steel-cut oats, served with a variety of toppings such as fresh fruit, nuts, and a drizzle of honey or maple syrup.

Choosing a porridge made with water or plant-based milk can reduce calorie intake and adding toppings like berries, flaxseeds, or almond butter can increase the nutritional profile of the meal. Oats are also rich in soluble fibre, which supports heart health and helps keep you feeling full.

Avocado-Based Dishes

Finally, avocado is a versatile ingredient that has gained popularity for its health benefits and delicious taste. Rich in monounsaturated fats, fibre, and a range of vitamins and minerals, avocado is an ideal addition to any breakfast.

In addition to avocado toast, many restaurants now offer breakfast bowls or salads featuring avocado, often paired with eggs, lean proteins like smoked salmon or grilled chicken, and a variety of fresh vegetables. These dishes provide a well-rounded meal that is low in refined carbohydrates and high in healthy fats, protein, and fibre.