What are healthy high-fat breakfast options?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.When chosen correctly, high-fat breakfasts offer sustainable energy and mental clarity. I typically eat things like avocado toast in the morning because they are great sources of focused energy without the mid-morning crash. These meals provide your body with essential fatty acids that help you operate at your best from the start of the day.
Avocado Toast
- Mash half avocado (15g fat) on whole-grain bread
- Add red pepper flakes and lemon juice
- Top with microgreens for extra nutrients
- Provides 7g monounsaturated fats per serving
Greek Yogurt Bowl
- Mix 6oz full-fat Greek yogurt with 1oz walnuts
- Add 1 tbsp chia seeds and berries
- Delivers 10g protein and healthy omega-3s
- Balances saturated fats with unsaturated varieties
Olive Oil Omelet
- Cook 2 eggs in 1 tbsp olive oil (14g fat)
- Include spinach, mushrooms, and feta cheese
- Keeps you full for 4-5 hours easily
- Uses oil below 410°F smoke point
Portion control guarantees balanced nutrition. I measure out high-fat foods like nuts (1 oz / 28g) and oils (1 tbsp / 15 mL) so I don't take in excess calories and reap the benefits. Pair nuts and oils with fiber-rich fruits or vegetables to achieve great digestibility and maximum nutrient absorption every morning.
Introduce these breakfasts in moderation. Start with two high-fat meals per week, like chia pudding on Wednesday and omelets on Sunday. Watch the improvement in your energy stability and cognitive function. Sustaining these habits will change your breakfast and, ultimately, your health.
Read the full article: 10 Healthy Fat Sources for Better Health
