10 Healthy (and Delicious) Breakfasts That Boost Your Brain Function

Whether or not you agree that breakfast is the most important meal of the day, you probably know that a healthy morning meal can serve as fuel, making you feel more energetic and sharper.

When it comes to boosting your brain power, your goal should be to get the right amount of calories (or energy), plus a balance of proteins, fats, and carbohydrates, says Danielle Levy-Wolins, R.D., in-house dietitian at the healthy meal-delivery service Thistle. “Taking a look at your breakfast plate, consider making half the plate fruits and veggies, a quarter of the plate protein and a quarter whole grains,” she explains. “Healthy fats are more of an addition and can include avocado, olive oil, and any type of nut or seed.”

Meanwhile, you should try to cut back on processed foods, added sugar, and simple carbs, which can cause your energy to tank (and your mind to become foggy) before lunch rolls around.

To keep your brain sharp, consider adding these foods to your breakfast plate:

• Berries, which contain flavonoids that have been linked to slower rates of cognitive decline.
• Fatty fish is especially rich in omega-3 fatty acids, which have long been understood to protect and bolster cognition.
• Leafy greens provide brain-boosting nutrients like beta carotene, vitamin K, and folate.
• Eggs are a great source of choline, which has been shown to improve brain health throughout life—but only in their yolks.
• Nuts provide protein, and walnuts in particular have tons of omega-3s and are associated with healthier brains.

Beyond boosting cognition, these foods provide the calories, protein, and nutrients you need to feel your best throughout the day. One 2015 study even found that “brain foods” such as these can promote mental health, meaning they’ll leave you feeling better overall.

According to Levy-Wolins, an ideal brain-boosting breakfast would be a half-cup of oatmeal, a two-egg omelet with veggies, and some berries. The Mediterranean diet is also a good guide to cognition-enhancing breakfasts—tons of its staples, including leafy greens, fish, whole grains, and yogurt, have been linked to slower cognitive decline and better overall health.

Ready for more brain-boosting breakfast ideas? Read on for 10 recipes that will make you (and your taste buds) happy.

  1 Salmon Hash with Sunny-Side Up Eggs 

 This savory breakfast contains fatty salmon and a fried egg, both of which have been shown to protect cognitive health. Combined with a hearty serving of veggies, the result is (brain) health food in disguise.

8 oz. 

small new potatoes (about 14)

1 1/2 tsp. 

Kosher salt, divided

1/2 tsp. 

pepper, divided

2 tbsp. 

olive oil, divided

2 

small bell peppers, chopped

1 

small red onion, chopped

1 1/4 lb. 

skinless salmon, cut into 2-in. chunks

4 

large eggs

3 tbsp. 

chopped chives

Directions

1. Place potatoes in a small saucepan and add enough cold water to cover by 2 in. Bring to a boil, add 1 tsp. salt, then reduce heat and simmer until tender, 12 to 15 minutes. Drain and cut in half.
2. Meanwhile, heat 1/2 tbsp. oil in a large skillet on medium. Add bell peppers and onion, season with 1/4 tsp. each salt and pepper, and cook, stirring occasionally, until tender, 6 to 8 minutes; transfer to a bowl.
3. Heat 1/2 tbsp. oil in same skillet on medium. Season salmon with 1/4 tsp. each salt and pepper and cook until golden brown, 4 minutes per side; transfer to a plate. Wipe out skillet.
4. Add 1/2 tbsp. oil and potatoes, cut sides down, increase heat to medium-high, and cook until golden brown, 4 minutes. Return vegetables to skillet and toss to combine.
5. Heat remaining 1/2 tbsp. oil in medium skillet on medium. Add eggs and cook to desired doneness, 3 minutes for runny yolks. Season with salt and pepper if desired.
6. Gently fold salmon into potato mixture along with 2 tbsp. chives. Serve eggs over salmon hash and sprinkle with remaining tbsp. chives.

NUTRITION (per serving): 365 cal, 37 g pro, 15 g carb, 2 g fiber, 2.5 g sugars (0 g added sugars), 17 g fat (4 g sat fat), 252 mg chol, 507 mg sodium

2 Berry, Chia, and Mint Smoothie

 Need breakfast in a jiffy? Throw some brain-boosting berries, beets, and chia seeds into a blender for a smoothie—you’ll have a healthy morning meal ready before your first meeting.

 Ingredients

1 c. 

sliced strawberries

1/2 c. 

raspberries

1/2 c. 

grated beet (from 1 medium beet)

1/3 c. 

mint leaves

1 tbsp. 

chia seeds

1 c. 

unsweetened almond milk

 

Directions

1. Place berries, beet, mint, and chia seeds in resealable plastic bag or freezer-safe jar. Freeze overnight or longer.
2. When ready to prepare, add almond milk to blender, then add frozen ingredients. Blend until smooth. Serve in two tall glasses.

Nutrition per serving: 105 cal, 3 g pro, 17 g carb, 8 g fiber, 7 g sugars (0 g added sugars), 3.5 g fat (0.5 g sat fat), 0 mg chol, 115 mg sodium

  3 Sautéed Dandelion Toast 

   If you find it difficult to incorporate greens into your breakfast, try this toast recipe—you’ll eat the equivalent of a salad on a slice of satisfying whole-grain bread paired with a creamy yogurt.

Ingredients

2 tbsp. 

olive oil

1 

small red onion, thinly sliced

1/8 tsp. 

red pepper flakes

2 tbsp. 

lemon juice

1 

bunch dandelion greens

1/4 tsp. 

salt

1/4 tsp. 

pepper

4 oz. 

feta cheese

1/4 c. 

plain yogurt (not Greek)

1 tsp. 

grated lemon zest

1 

loaf ciabatta, split and toasted

2 tbsp. 

small mint leaves

 

Directions

1. Heat olive oil in a large skillet on medium. Add red onion and red pepper flakes and cook, stirring occasionally, until just tender, 4 to 5 minutes.
2. Add lemon juice and cook until evaporated, about 30 seconds. Remove from heat, add dandelion greens (about 8 oz., with 5 in. of stalk discarded), season with salt and pepper, and toss until beginning to wilt.
3. Meanwhile, crumble feta cheese into a mini food processor and pulse four times. With food processor running, add yogurt, then lemon zest; puree until smooth and creamy. (Alternatively, very finely crumble feta into bowl and whisk with yogurt and lemon zest.)
4. Spread on ciabatta, then top with greens and sprinkle with mint leaves.

NUTRITION (per serving): 300 cal, 10 g pro, 34 g carb, 4 g fiber, 3 g sugars (0 g added sugars), 14.5 g fat (5.5 g sat fat), 27 mg chol, 681 mg sodium

  4 Apple Oatmeal Muffins  

   Levy-Wolins approves of the oatmeal in this tasty muffin recipe, which will provide lasting energy and plenty of fiber. For a brain-boosting bonus, swap the pecans with walnuts.

 Ingredients

nonstick cooking spray

2 1/2 c. 

old-fashioned oats

1/2 tsp. 

freshly grated nutmeg

1/2 tsp. 

ground cinnamon

1/2 tsp. 

Kosher salt

1/2 tsp. 

baking powder

1 c. 

pecans, roughly chopped

1/4 c. 

olive oil

1/3 c. 

honey, warmed

2 

large eggs

1 tsp. 

pure vanilla extract

3/4 c. 

unsweetened almond milk

2 

Granny Smith apples, peeled and finely diced (2 cups total)

 

Directions

1. Heat oven to 375°F. Line a 12-cup muffin pan with cupcake liners and lightly coat with cooking spray.
2. Pulse 1 cup oats in a food processor until very fine (should resemble coarsely milled flour); place in a large bowl. Whisk in nutmeg, cinnamon, salt, and baking powder. Stir in half of pecans.
3. In a medium bowl, whisk together oil and honey, then whisk in eggs, vanilla, and almond milk. Add wet ingredients to dry ones and mix to combine, then fold in apples and remaining 11⁄2 cups oats.
4. Divide batter among liners (about a heaping 1⁄4 cup each) and top with remaining pecans. Bake until tops no longer look shiny, 20 to 25 minutes.

NUTRITION (per muffin): 225 calories, 4 g protein, 24 g carb, 3 g fiber, 11 g sugars (7.5 g added sugars), 13.5 g fat (1.5 g sat fat), 31 mg cholesterol, 125 mg sodium

  5 Sunny-Side-Up Pizza 

 Who says you can’t have pizza for breakfast? This 450-calorie recipe has eggs, spinach, ham, and cheese—four ingredients that bolster cognition and belong on your breakfast plate. Family brunch just got way more interesting.

  Ingredients

cornmeal, for baking sheet

flour, for surface

1 lb. 

pizza dough, thawed if frozen

1 tbsp. 

Dijon mustard

2 oz. 

Gruyère cheese, coarsely grated (about 1/2 cup), divided

2 oz. 

thinly sliced deli ham

1 

bunch spinach, thick stems discarded

4 

large eggs

green salad, for serving

 

Directions

1. Heat oven to 450°F. Lightly dust baking sheet with cornmeal. On floured surface, shape dough into 16-in. circle. Place on prepared sheet.
2. Spread mustard over dough, then sprinkle with three-fourths Gruyère. Top with ham, spinach, and remaining Gruyère.
3. Working with 1 egg at a time, crack eggs into small bowl, then slide onto pizza. Bake until egg whites are set and crust is golden brown, 15 to 17 min. Serve with salad if desired.

Nutrition (per serving, 1/4 of the pie): 452 cal, 22 g pro, 55 g carb, 1.5 g fiber, 2.5 g sugars (2 g added sugars), 15 g fat (6.5 g sat fat), 207 mg chol, 755 mg sodium

  6 Dalgona Matcha Latte

 Caffeine consumption is associated with higher mental function, per a 2014 study. This latte (which went viral on TikTok last summer) uses antioxidant-rich matcha, a form of green tea that releases caffeine slowly.

Ingredients:

• 1 tablespoon matcha powder
• 1 tablespoon sugar of choice
• 2 tablespoons boiling water
• 1 can aquafaba (chickpea liquid) or 1 egg white
• 1 cup milk or alt-milk

How to make it:

1. Whisk the egg white or chickpea liquid in a bowl until nearly stiff. (Make sure to achieve max fluffiness before you add the matcha mix.)
2. In a separate bowl, whisk together your matcha, sugar, and boiling water until well incorporated.
3. Add the sweetened matcha mix into your whip, and whisk until combined.
4. Fill a glass about ¾ full with ice and milk, scoop or pour the whipped matcha overtop, and enjoy.

  7 Blood Orange and Coconut Chia Pudding  

  Chia seeds are rich in omega-3 fatty acids, which means they’re ideal for anyone who wants to keep their mind strong. They also happen to make an irresistible base for pudding, especially served with fresh citrus and coconut.  

Ingredients

1 

13.5-oz. can unsweetened coconut milk

2 c. 

freshly squeezed blood orange juice (from about 9 blood oranges)

3 tbsp. 

maple syrup

1/2 tsp. 

salt

3/4 c. 

chia seeds

blood orange segments, for serving

toasted coconut flakes, for serving

 

Directions

1. In small saucepan, warm coconut milk. Remove from heat and whisk in blood orange juice, maple syrup, and salt. Whisk in chia seeds.
2. Let rest, whisking occasionally, 15 min. Transfer to jars or containers, cover, and refrigerate at least 3 hours or overnight. Serve topped with segments of blood orange and toasted coconut flakes.

PER SERVING: 460 cal, 9 g pro, 42 g carb, 14 g fiber, 22.5 g sugars (9 g added sugars), 31.5 g fat (20 g sat fat), 0 mg chol, 275 mg sodium

  8 Grain Bowl with Sautéed Spinach 

 Don’t toss that leftover quinoa from dinner! Instead, repurpose it in this grain bowl, which you can customize with any greens, veggies, fruits, and proteins you have on-hand.

Ingredients

2 c. 

leftover cooked grains (such as farro, brown rice, quinoa), warmed

1 tbsp. 

olive oil

1 

clove garlic, finely chopped

1 

bunch spinach, thick stems discarded, leaves roughly chopped (about 4 cups)

1/4 tsp. 

Kosher salt

1/4 tsp. 

pepper

1 

medium tomato, cut into 1-in. pieces

1/2 

avocado, diced

1 

large eggs

 

Directions

1. Divide grains between bowls. Heat oil and garlic in a large nonstick skillet on medium until garlic starts to turn golden brown, 1 minute. Add spinach, salt, and pepper and cook, tossing, until leaves begin to wilt, 1 to 2 minutes. Spoon on top of grains along with tomato and avocado.
2. Return skillet to medium heat and cook eggs to desired doneness, 2 to 3 minutes for runny yolks. Serve on top of grain bowls.

NUTRITION (per serving): 458 cal, 14 g pro, 56 g carb, 9 g fiber, 2.5 g sugars (0 g added sugars), 21 g fat (4 g sat fat), 186 mg chol, 367 mg sodium

  9 Blueberry-and-Mixed Nut Parfait  

  Plain yogurt boosts your brain when you top it with nuts and berries. Protein and fiber provide steady energy and better concentration all morning long, while orange zest, cardamom, and flaky sea salt keep your taste buds happy.

 Ingredients

1 c. 

freeze-dried blueberries

1 c. 

water

1 

pinch of salt

3 tbsp. 

walnuts

3 tbsp. 

almonds

3 tbsp. 

pecans

3 tbsp. 

pepitas

1 tbsp. 

olive oil

1 tsp. 

cinnamon

1/8 tsp. 

cardamom

1/2 tsp. 

flaky sea salt

1 tbsp. 

orange zest

1/4 c. 

golden raisins

3 c. 

Greek yogurt

 

Directions

1. In a food processor, pulse 1/2 cup of freeze-dried blueberries to form a powder; transfer to a small saucepan. Whisk in water and simmer until thickened, about 15 minutes. Stir in a pinch of salt; let sauce cool.
2. Meanwhile, toss walnuts, almonds, pecans, and pepitas with olive oil, cinnamon, cardamom, and flaky sea salt. Roast at 400°F until toasted, about 6 minutes, then toss with orange zest, the other 1/2 cup of freeze-dried blueberries, and golden raisins.
3. Make four parfaits, layering Greek yogurt (about 3/4 cup each), blueberry sauce (about 1 heaping Tbsp), and nut mixture (heaping 1⁄4 cup).

NUTRITION (per parfait): 415 cal, 22 g pro, 28 g carb, 4 g fiber, 21.5 g sugars (0 g added sugars), 25.5 g fat (6.5 g sat fat), 25 mg chol, 390 mg sodium

  10 Scrambled Egg Tacos

  Few morning foods are as joyous as the breakfast taco—and this recipe, complete with eggs, black beans, spinach, and cilantro, has all the nutrients necessary to fuel your day. Your kids won’t even notice they’re eating healthy.

  Ingredients

2 tbsp. 

olive oil, divided

1 

15-oz. can black beans, rinsed

1/2 tsp. 

cumin seeds

1 

clove garlic, finely chopped

kosher salt

pepper

4 c. 

baby spinach

1 tbsp. 

fresh lemon juice

8 

large eggs

8 

yellow corn tortillas

sour cream, for serving

crumbled queso fresco, for serving

cilantro, for serving

 

Directions

1. Heat 1 tbsp. oil in large skillet on medium. Add beans, cumin, and garlic. Season with 1/8 tsp. each salt and pepper and cook until garlic starts to turn golden brown, about 2 min. Add spinach, remove from heat, and toss until leaves just barely wilt. Stir in lemon juice.
2. In bowl, whisk together eggs, 1 tbsp. water, and 1/2 tsp. each salt and pepper.
3. Heat remaining tbsp. oil in medium nonstick skillet on medium. Add eggs and cook, stirring with rubber spatula every few seconds, to desired doneness, 2 to 3 min. for medium-soft eggs.
4. Lightly char tortillas under broiler or over gas flame. Fill tortillas with beans, eggs, sour cream, queso fresco, and cilantro if desired.

Nutrition per two tacos: 478 cal, 29 g pro, 46 g carb, 9 g fiber, 0.5 g sugars (0 g added sugars), 18.5 g fat (4 g sat fat), 372 mg chol, 961 mg sodium