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Photo: Victor Protasio
Keep your gut health in check with this 30-day breakfast plan. Featuringgut-healthy breakfast foodslike bananas, kefir, oats and yogurt, these morning meals can help support your gut, healthy digestion and more. Recipes like our Pecan-Cherry Toasted Muesli Yogurt Cups and Berry-Mint Kefir Smoothies are delicious and nutritious options to start your day off right.
01of 30Pecan-Cherry Toasted Muesli Yogurt CupsView RecipeVictor ProtasioFull of healthy whole grains, nuts, seeds and dried fruit, granola seems healthy. But its coating of oil and sweeteners can equal a wallop of calories and added sugar. Enter muesli: it has the hearty goodness of granola, but without those other extras. Keep some on hand to pair with yogurt or make these cute parfaits for a morning buffet.
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Pecan-Cherry Toasted Muesli Yogurt Cups
View Recipe
Victor Protasio
Full of healthy whole grains, nuts, seeds and dried fruit, granola seems healthy. But its coating of oil and sweeteners can equal a wallop of calories and added sugar. Enter muesli: it has the hearty goodness of granola, but without those other extras. Keep some on hand to pair with yogurt or make these cute parfaits for a morning buffet.
02of 30Berry-Mint Kefir SmoothiesView RecipeKefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency–perfect for smoothies.
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Berry-Mint Kefir Smoothies
Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency–perfect for smoothies.
03of 30Banana Overnight OatsView RecipeVictor ProtasioThe banana flavor comes through perfectly in these banana overnight oats. Pecan butter has a delicate flavor that complements the flavors nicely, but you can also easily swap it out for any nut butter.
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Banana Overnight Oats
The banana flavor comes through perfectly in these banana overnight oats. Pecan butter has a delicate flavor that complements the flavors nicely, but you can also easily swap it out for any nut butter.
04of 30Berry Chia PuddingView RecipeChia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they’re mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We’re in.
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Berry Chia Pudding
Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they’re mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We’re in.
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Mini Crustless Caramelized Onion & Cheese Quiches
Ali Redmond
06of 30Banana Protein MuffinsView RecipeThese healthy banana muffins are packed with protein thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.
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Banana Protein Muffins
These healthy banana muffins are packed with protein thanks to ingredients like peanut butter and Greek yogurt, while white whole-wheat flour gives them a fiber boost. Serve them for breakfast or for a grab-and-go snack.
07of 30Raspberry-Kefir Power SmoothieView RecipeKeeping ripe peeled bananas in your freezer means you’re always just one step away from a healthy smoothie. Kefir, peanut butter and flaxmeal add protein, probiotics and healthy fats.
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Raspberry-Kefir Power Smoothie
Keeping ripe peeled bananas in your freezer means you’re always just one step away from a healthy smoothie. Kefir, peanut butter and flaxmeal add protein, probiotics and healthy fats.
08of 30Lemon-Blueberry Yogurt ToastView RecipePhotographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina DaleyHere’s the latest and greatest addition to your morning breakfast ritual. (Thank you, TikTok!) The yogurt mixed with the egg becomes custard-y—almost like a cheese Danish—when baked, and the protein from both will give you an energy boost to tackle your day.
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Lemon-Blueberry Yogurt Toast
Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina Daley
Here’s the latest and greatest addition to your morning breakfast ritual. (Thank you, TikTok!) The yogurt mixed with the egg becomes custard-y—almost like a cheese Danish—when baked, and the protein from both will give you an energy boost to tackle your day.
09of 30Banana OatmealView RecipeCaitlin BenselThis banana oatmeal will fuel you up for the day. Mashed bananas add sweetness, and the warm spices and maple syrup complete this quick and comforting breakfast.
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Banana Oatmeal
Caitlin Bensel
This banana oatmeal will fuel you up for the day. Mashed bananas add sweetness, and the warm spices and maple syrup complete this quick and comforting breakfast.
10of 30Raspberry Yogurt Cereal BowlView RecipeFor breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
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Raspberry Yogurt Cereal Bowl
For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.
11of 30Fruit & Yogurt SmoothieView RecipeThis easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.
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Fruit & Yogurt Smoothie
This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.
12of 30Smoked Salmon & Cream Cheese OmeletView RecipeThe key to this healthy smoked salmon omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the salmon omelet from turning rubbery.
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Smoked Salmon & Cream Cheese Omelet
The key to this healthy smoked salmon omelet recipe is cooking the eggs over low heat so the curds set up nice and soft. A splash of milk in the eggs is added insurance to keep the salmon omelet from turning rubbery.
13of 30Greek Yogurt with Fruit & NutsView RecipeThis simple snack with protein and healthy fat will get you through the afternoon slump.
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Greek Yogurt with Fruit & Nuts
This simple snack with protein and healthy fat will get you through the afternoon slump.
14of 30Classic Breakfast Banana SplitView RecipeCarson DowningPretend you are having dessert for breakfast—complete with whipped cream and a chocolate “sauce.” We chose strained yogurt (e.g., Greek-style or skyr) over regular for two reasons—it has more protein for staying power and its thicker consistency holds its shape for ice-cream-scoop vibes. Vanilla, strawberry and chocolate are a classic combo here.
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Classic Breakfast Banana Split
Carson Downing
Pretend you are having dessert for breakfast—complete with whipped cream and a chocolate “sauce.” We chose strained yogurt (e.g., Greek-style or skyr) over regular for two reasons—it has more protein for staying power and its thicker consistency holds its shape for ice-cream-scoop vibes. Vanilla, strawberry and chocolate are a classic combo here.
15of 30Muffin-Tin Spinach & Mushroom Mini QuichesView RecipeSwitch up your morning routine with these easy vegetarian mini quiches. Earthy mushrooms and spinach pair nicely with rich and creamy Gruyère cheese. Serve them on a platter with a fresh fruit salad for a simple weekend brunch.
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Muffin-Tin Spinach & Mushroom Mini Quiches
Switch up your morning routine with these easy vegetarian mini quiches. Earthy mushrooms and spinach pair nicely with rich and creamy Gruyère cheese. Serve them on a platter with a fresh fruit salad for a simple weekend brunch.
16of 30Berry-Kefir SmoothieView RecipeAna CadenaGet a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.
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Berry-Kefir Smoothie
Ana Cadena
Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.
17of 30Fig & Honey YogurtView RecipeIn this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.
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Fig & Honey Yogurt
In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.
18of 30Vegan Chickpea OmeletView RecipeVictor ProtasioEnjoy this vegan chickpea omelet for a quick breakfast. The omelet uses chickpea flour, which results in a creamy, custardy interior and fluffy exterior. Add in your favorite toppings like bell peppers, mushrooms or vegan cheese to take this chickpea omelet to the next level.
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Vegan Chickpea Omelet
Enjoy this vegan chickpea omelet for a quick breakfast. The omelet uses chickpea flour, which results in a creamy, custardy interior and fluffy exterior. Add in your favorite toppings like bell peppers, mushrooms or vegan cheese to take this chickpea omelet to the next level.
19of 30Yogurt with Blueberries & HoneyView RecipeA simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It’s the perfect balance of protein and fiber to keep you energized.
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Yogurt with Blueberries & Honey
A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It’s the perfect balance of protein and fiber to keep you energized.
20of 30Raspberry-Peach-Mango Smoothie BowlView RecipeThis healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.
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Raspberry-Peach-Mango Smoothie Bowl
This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.
21of 30Oatmeal WafflesView RecipeJen CauseyThese oatmeal waffles have a hint of cinnamon and a nice crispy outer layer. Brown sugar in the batter helps to mimic the flavors of a classic bowl of oatmeal.
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Oatmeal Waffles
Jen Causey
These oatmeal waffles have a hint of cinnamon and a nice crispy outer layer. Brown sugar in the batter helps to mimic the flavors of a classic bowl of oatmeal.
22of 30Chocolate-Raspberry Breakfast Banana SplitView RecipeCarson DowningThis fun, breakfast-friendly twist on a banana split swaps in yogurt for ice cream. Using strained yogurt (e.g., Greek-style or skyr) provides more protein for staying power. Plus, its thicker consistency holds its shape better to resemble a scoop of ice cream. Raspberries and peanuts give this PB&J vibes.
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Chocolate-Raspberry Breakfast Banana Split
This fun, breakfast-friendly twist on a banana split swaps in yogurt for ice cream. Using strained yogurt (e.g., Greek-style or skyr) provides more protein for staying power. Plus, its thicker consistency holds its shape better to resemble a scoop of ice cream. Raspberries and peanuts give this PB&J vibes.
23of 30Greens-&-Gruyère Mini QuichesView RecipeThis mini quiche recipe uses classic Provençal flavors–garlic, oil-cured olives, anchovies, caramelized onions–to season these very-green egg cups. They keep well, perfect for breakfast on the fly, but the flavors are sophisticated enough to serve for brunch. If you frequently make mini quiches, consider investing in silicone mini muffin tins; they make popping these out a dream!
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Greens-&-Gruyère Mini Quiches
This mini quiche recipe uses classic Provençal flavors–garlic, oil-cured olives, anchovies, caramelized onions–to season these very-green egg cups. They keep well, perfect for breakfast on the fly, but the flavors are sophisticated enough to serve for brunch. If you frequently make mini quiches, consider investing in silicone mini muffin tins; they make popping these out a dream!
24of 30Chocolate-Peanut Butter Protein ShakeView RecipeThis creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.
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Chocolate-Peanut Butter Protein Shake
This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don’t even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.
25of 30Strawberry & Yogurt ParfaitView RecipeAlexandra ShytsmanThis strawberry parfait recipe combines fresh fruit, Greek yogurt and crunchy granola for an easy breakfast. Pack the parfait in a mason jar for a healthy breakfast on the go.
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Strawberry & Yogurt Parfait
Alexandra Shytsman
This strawberry parfait recipe combines fresh fruit, Greek yogurt and crunchy granola for an easy breakfast. Pack the parfait in a mason jar for a healthy breakfast on the go.
26of 30Peanut Butter-Banana English MuffinView RecipePeanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
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Peanut Butter-Banana English Muffin
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
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Greek Yogurt Breakfast
28of 30Gluten-Free Almond-Flour Banana PancakesView RecipeWill DickeyThese gluten-free almond-flour banana pancakes have a lovely nutty flavor that complements the sweet bananas. Vanilla and nutmeg tie everything together.
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Gluten-Free Almond-Flour Banana Pancakes
Will Dickey
These gluten-free almond-flour banana pancakes have a lovely nutty flavor that complements the sweet bananas. Vanilla and nutmeg tie everything together.
29of 303-Ingredient Tropical Tangerine & Kefir SmoothieView RecipeCarolyn Hodges, M.S., RDNRefreshing and fruity, this simple smoothie calls for just three ingredients—frozen tropical fruit, plain kefir and tangerine juice. Kefir is a perfect swap for milk in smoothies. It adds creaminess and a boost of probiotics. If you can’t find tangerine juice, swap in orange juice.
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3-Ingredient Tropical Tangerine & Kefir Smoothie
Carolyn Hodges, M.S., RDN
Refreshing and fruity, this simple smoothie calls for just three ingredients—frozen tropical fruit, plain kefir and tangerine juice. Kefir is a perfect swap for milk in smoothies. It adds creaminess and a boost of probiotics. If you can’t find tangerine juice, swap in orange juice.
30of 30Peanut Butter-Banana Cinnamon ToastView RecipeThis satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
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Peanut Butter-Banana Cinnamon Toast
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
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