5 Breakfast Foods You Think Are Fueling You, but Actually Aren’t

Your breakfast might be holding you back.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Many common breakfast foods don’t have enough protein or fiber to keep you full.
• Pair these foods with a source of protein, fiber and healthy fat to feel energized longer.
• Foods like fruit, nuts, seeds, eggs and high-protein dairy can all add nutrient density to your breakfast.

If you find your stomach grumbling shortly after breakfast, it may be that you didn’t eat enough, but it’s also possible that you just didn’t eat enough of the right foods. “One of the simplest ways to make breakfast more satisfying is to include both protein and fiber,” says Jaclyn London, M.S., RD, CDN. “Protein helps you feel fuller for longer, while fiber slows digestion and supports steadier energy. When one—or both—are missing, hunger tends to creep back in quickly,” she adds., Popular breakfast items that seem healthy may actually be lacking in satiating nutrients like fiber, protein and healthy fats. Here, we look at common foods that may not be fueling you in the morning, and ways to turn them into a satisfying meal that energizes you all day long. 

Yogurt

There are so many options in the yogurt aisle, and starting your day with a filling breakfast might come down to which yogurt you pick. Abbey Sharp, RD, says, “I’m never here to demonize food, so flavored yogurt certainly isn’t a ‘bad’ choice. However, a lot of flavored yogurts are lower in protein and higher in added sugar, which means we feel hungry again soon after.” Sharp recommends starting with a Greek-style or skyr yogurt for a protein boost. One serving of a fruit yogurt might have about 7 grams of protein, while the same amount of plain Greek-style yogurt has 17 grams of protein., To make the most of your yogurt, add some fruit and seeds or nuts for a boost of fiber and healthy fats.

Smoothies

“Smoothies always sound like a good breakfast idea,” says London. “But fruit and ice in a blender won’t have much staying power.” A lot of smoothie recipes call for fruit mixed with juice, but for a smoothie to fill you up it needs to be more balanced. Smoothies can easily become more protein-packed, though, if you use the right formula. London likes starting with fruit and then adds in whole-food protein sources like milk, Greek yogurt or cottage cheese. While protein powders can be helpful, especially if you’re plant-based, London likes whole foods for their nutrient density. For added flavor, fiber and healthy fats, you can also add a spoonful of your favorite nut butter.

Muffins

Muffins might sound like the “healthiest” of the breakfast pastry options at a coffee shop. Maybe you think if you choose blueberry or morning glory you’ll get some fiber and nutrients in the morning. But on their own, muffins aren’t very filling because they’re high in refined carbohydrates and added sugar and lack other nutrients. Sharp notes, “That’s where people get stuck in the ‘I’m hungry again at 10 a.m., must be my lack of willpower’ loop, when really it’s just nutrition math.” Rather than never eating a muffin, Sharp suggests pairing it with a protein-rich option like Greek yogurt, cottage cheese, eggs, a latte made with high-protein milk, or even a turkey sausage. Adding fruit or a bit of nut butter can also help round out your meal by contributing both fiber and fat.

Rather than completely removing foods you crave, you’re turning them into a more balanced breakfast. Sharp adds, “You get the emotional satisfaction of eating what you actually want, plus the nutrients that provide the physical satiety that helps keep cravings and energy crashes from running the show.”

Bagel

A bagel can be a part of a healthy breakfast, but whether or not it can carry you to lunchtime depends on your topping choices. On their own, bagels are mostly carbohydrates, so London recommends pairing them with a source of protein, fiber and fat. Rather than sticking to the classics like cream cheese or butter, get creative with your toppings. “For protein, think eggs, smoked salmon, cottage cheese or even nontraditional breakfast options like your favorite sandwich fillings,” says London. You can also add fiber and antioxidants with vegetable toppings, including tomatoes, onions and spinach. London’s pro tip: “If you treat half a bagel as your base, it gives you more room to build with protein- and fiber-packed toppings—without making you feel like you’re missing out or overstuffed.”

Cereal

Just like yogurt, there are lots of cereals to choose from at the store, but some choices are better than others. When choosing your cereal, look for a lower-sugar and higher-fiber option. Ideally, the cereal you choose should have less than 7 grams of sugar and at least 3 grams of fiber per serving. Then, you can pair the cereal with protein. London recommends using a higher-protein milk, such as ultra-filtered dairy milk, which can boost protein without changing the cereal itself. She also likes to add fruit for fiber and nuts for healthy fats. Another approach to the classic bowl of cereal with milk? “Sprinkle it over Greek yogurt or cottage cheese—or mix it into overnight oats or smoothie bowls—to add crunch and flavor while keeping protein front and center,” notes London.

How Much Protein You Need at Breakfast

There is no magic protein number to aim for at breakfast, as needs will vary. Sharp notes, “Most people do best aiming for around 20 to 35 grams of protein at breakfast depending on their size, activity levels and goals.”

London adds, “Protein is a key driver of satiety—it slows digestion, supports steadier blood sugar and helps you feel full for longer. Pairing protein and fiber makes this effect even stronger, which is why those breakfasts tend to carry people through the morning without constant snacking or daydreaming about the next meal.”,

High-Protein Breakfast Options

If you are looking to mix things up, try these high-protein, balanced breakfasts:

• Baked oatmeal: Try our High-Protein PB&J Baked Oats, made with peanut butter, yogurt, eggs and, of course, oats, to keep you energized.
• Smoothie: Adding Greek yogurt in this Chocolate-Strawberry Protein Shake helps up the protein.
• Egg Sandwich: Pairing eggs with cheese, whole grains and veggies builds a balanced and protein-rich breakfast in this Pesto Breakfast Sandwich.
• Chia pudding: Chia seeds combine with yogurt and almond milk in this High-Protein Blueberry & Peanut Butter Chia Pudding. Bonus points for being high in fiber, too.
• Tofu Scramble: Looking for a plant-based option? Try our Tofu Scramble with Spinach, which is packed with flavor and provides 28 grams of protein per serving.

Our Expert Take

Sometimes you think you’re having a filling morning meal, but without enough protein, fiber and healthy fats, you may be hungry just a couple of hours later. Sharp explains, “A filling breakfast isn’t about restriction—it’s about balance and structure.” Foods like nuts, seeds, fruits, high-protein dairy and even vegetables can be easy additions to your favorite breakfast foods to create a more balanced and satisfying plate. London emphasizes, “Many people simply aren’t eating enough satisfying foods at this meal, which can lead to grazing throughout the day or feeling like we just can’t stop thinking about food. In practice, so many people I work with think this is a willpower problem, when really it’s just about creating the right balance at your first meal of the day in ways that fuel you.”