8 Brunch Foods That Are Actually Healthy

| WRITTEN BY: Patricia Bannan, MS, RDN
healthy brunch on marble counter

Here are 8 healthy brunch ideas to look for during your next late-morning meal. While waffles and mimosas may immediately come to mind, there are plenty of healthy food choices out there. 

What’s the first food you think of when it comes to brunch? Use these healthy brunch ideas to liven up your brunch menu while also boosting the health benefits of your meal.

Smoked Salmon

You can’t talk about brunch without mentioning smoked salmon too. Typically paired with a bagel schmeared with cream cheese and capers, smoked salmon is a classic brunch food staple. Not only is it a good source of protein, but smoked salmon also has heart-healthy omega-3 fats, and vitamin D for both heart and bone health.

Make it a healthier choice by pairing smoked salmon with whole-grain toast topped with ricotta cheese and fresh dill and a side of fresh fruit instead of the classic bagel and cream cheese.

Take your salmon love to lunch or dinner with this Grape and Salmon Power Salad.

Yogurt Bowl

As the warm weather hits, cool and creamy brunch options sound all the more appealing. Yogurt bowls fit the bill, and are a blank canvas for a building a healthy meal. Yogurt contains protein, calcium, as well as gut-healthy bacteria to help keep digestion regular. Rather than sugar-loaded (flavored) options, opt for a plain Greek-style yogurt for less sugar more protein, and top with fresh fruit, chopped nuts, seeds, or a nut butter, and a sprinkle of cinnamon for extra texture, flavor, and nutrition. 

This Chocolate Smear Yogurt Bowl with Strawberries and Granola is healthy enough for brunch, and delicious enough for dessert.


The possibilities are endless when it comes to omelettes. Eggs are a satisfying breakfast option full of protein, vitamin D, and nutrients like choline, which is essential for cell function and brain development during pregnancy. Load up your omelette with veggies and go lighter on the cheese and meat to keep calories and saturated fat in check.

Change up your omelette with this Cherry Tomato Ricotta Frittata.


If you can’t start your day without a cup of coffee (yes, that’s me!), you’re in luck. Your morning cup of joe comes with a number of health benefits including disease-fighting antioxidants, improved energy levels, and better concentration. Skip the coffeehouse drinks which can be full of added sugars, and add your own milk and sugar to a plain cup of coffee, or drink it black. This allows you to control how much fat, sugar, and calories you are adding, while still reaping all of the benefits.

Not a coffee fan? Tea is a healthy choice too! Here’s the News About Morning Brews.

Avocado Toast

This trendy option out of our several healthy brunch ideas is just as nutritious as it is popular. Avocados are a natural source of dietary fiber and healthy fats, both of which are important for heart health and weight management. Spreading this creamy fruit on a slice of whole-grain bread also adds even more fiber and micronutrients to your morning meal.

Add more protein to your toast with these Sunny Side Up Avocado Toasts.


Despite their bad rap, potatoes are a powerhouse of nutrition, with more potassium than a banana, nearly half the daily value for vitamin C, as well as fiber and protein. Instead of the deep-fried hash browns, opt for a serving of pan-fried potatoes instead to cut back on saturated fats, while still enjoying this breakfast staple.

Learn how to utilize every kind of potato with The Ultimate Guide to Different Types of Potatoes.


While many coffeeshop muffins can be full of added sugars with nearly 4 servings in one, muffins can be a healthy brunch food, too. Opt for those made with whole wheat flour, with added dried fruits, nuts, and seeds, and limited added sugars. Make a batch of your own at home, and stash in the freezer to have a healthy option ready for when you’re on the go. Simply reheat as many as you need at a time, and spread with a nut butter for even more staying power.

Get the fuel to power you through the day with these Blueberry Power Muffins.


If you want something quick and easy, muesli is a must-try. Typically made with a mixture of oats, dried fruits, nuts, and eaten cold, muesli is full of whole grains, fiber, healthy fats, and micronutrients to keep you full, satisfied, and full of energy.

Top your bowl with a low-fat milk, your favorite milk alternative, or serve mixed with Greek yogurt for added protein.

Enjoy oats in a different form with this Maple Berry Granola.

What’s your favorite brunch food?


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