These Are 5 Super-Satisfying Breakfast Foods to Keep You Fuller, Longer

It’s no secret that breakfast is important. Last until lunch by eating more of these five satiating breakfast foods.

May 14, 2021

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Greek yogurt


It’s no secret that eating breakfast is important. It’s the morning fuel that kicks your brain and body into high gear for the day ahead. The key to breakfast success is to make the meal as satisfying as possible — these five foods can help.


The high-quality protein in eggs is a breakfast win! Research published in 2014 shows that eggs have a beneficial effect on controlling appetite and facilitating weight loss when part of a calorie-controlled diet. Eggs are also an integral food within the 2020-2025 Dietary Guidelines for Americans, which recommends nutrients-rich foods like eggs to “make every bite count,” as they provide a wide variety of nutrients for a small amount of calories. Opt for a quick omelet or burrito on busy weekday mornings, and treat yourself to lightened-up eggs Benedict for a weekend brunch.

Find out why you should eat both the whites and the yolks.

Oatmeal with Fixings

Oats, milk, nuts and dried fruit will power you with hunger-fighting protein, fat and fiber for a busy morning. Research substantiates the important role oats play in digestion, as well as their impact on heart health through lowering “bad” LDL cholesterol. Are you getting enough fiber? Most Americans fall short aim for at least 25 grams per day.

Greek Yogurt

One cup of regular, plain yogurt has 10 grams of protein. The same amount of Greek yogurt has 23 grams of protein, due to the straining processed required to make it. Yogurt also offers up tummy-pleasing probiotics as well as calcium, which was identified as an under-consumed nutrient by the 2020-2025 Dietary Guidelines for Americans. Top Greek yogurt with some nuts and high-fiber fruit, like berries or a chopped pear, for a light breakfast or snack; blend it into smoothies and sauces to boost the protein.

See the results of our Greek Yogurt Taste Test.


Speaking of smoothies, need something healthy to sip on the go? Homemade smoothies can be a healthy breakfast option when made with fresh or frozen fruit, a low-calorie liquid like coconut water or milk, and a protein boost from Greek yogurt, cottage cheese or protein powder. To up the nutrition factor even more, sprinkle in nuts, oats, or flax or chia seeds.

Need some smoothie inspiration? Here are 18 smoothie recipes for all kinds of occasions.


Bake a batch of fiber-filled muffins and store in the freezer. You’ll have breakfast for weeks! Use whole-grain ingredients such as oats and whole-wheat flour, and mix in nuts, seeds, and some fresh or dried fruits and veggies. Carrot muffins? Yes, please!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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