9 Healthy New Breakfasts on Grocery Shelves, Dietitians Say – Eat This, Not That
The new year brings new breakfast foods to the grocery store shelves. Instead of wandering around looking for these additions, we’ve compiled them together. You can find something for everyone on this list, from hot and cold cereals to pancakes and waffles and a protein bar, milk and coffee.
Once we rounded up all of these new breakfast groceries, we asked three Registered Dietitians to take a look and pick their foolproof picks. Johna Burdeos, registered dietitian for Kindred Health; Erin Palinski-Wade, registered dietitian and author of 2-Day Diabetes Diet; and Kristian Morey, registered dietitian at Mercy Medical Center, picked out these breakfast foods you can add to your cart the next time you go grocery shopping. Keep reading for expert picks for nutritious breakfast foods.
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½ CUP: 74 calories, 6 g total fat, 0 mg cholesterol, 8 mg sodium, 4 g carbohydrates (3 g fiber, 0 g sugar), 1 g protein
You can’t go wrong with acai berry powder for a healthy breakfast, and this new option is a winner. It’s incredibly versatile and can be added to anything like oatmeal, yogurt and more. So take advantage of the low calorie and nutrient content.
“It doesn’t get any easier to add antioxidant-rich acai powder to your meals and snacks. With this powdered version, you can quickly mix it into smoothies, sauces, soups, and even baked goods. to increase the nutritional content and flavor of your meal at any time,” notes Palinski-Wade.
⅓ CUPCalories: 140, 8g total fat (1.5g saturated fat, 0g trans fat), 45mg cholesterol, 330mg sodium, 19g carbohydrate (9g fiber, 1g total sugar , 0g added sugar), 6g protein
Make high-protein, low-sugar pancakes or waffles with this brand new keto-friendly mix. Get potassium and calcium with your morning meal. Morey chose it because it’s “low in saturated fat and a great source of fiber,” meaning perfect for those watching their carb intake.
Morey likes foods that are “balanced in carbohydrates, proteins and fats – it makes it easy to get a satisfying breakfast in as few steps as possible.”
1 CUPCalories: 45, 0.5g total fat (0g saturated fat, 0g trans fat), 100mg sodium, 8g carbohydrate (1g fiber, 0g total sugar), 1g proteins
Oat milk is a great alternative to cow’s milk for those who are lactose intolerant, milk allergic or dairy free. Add Planet Oat’s new unsweetened oat milk to your cereal, coffee or smoothie. Burdeos loves it for the added vitamins and minerals.
2 WAFFLESCalories: 220, 11 g total fat (1 g saturated fat, 0 g trans fat), 25 mg cholesterol, 240 mg sodium, 21 g carbohydrate (3 g fiber, 7 g total sugar, 6 g added sugar), 13 g protein
The three RDs say Kashi Go Protein Waffles are a must on your next grocery list.
“I love how these waffles provide a blend of whole grains and protein for a meal that will satisfy you. With a balance of protein, fiber and fat, these waffles are ideal for anyone looking to balance the blood sugar levels while enjoying one of their favorite breakfast options,” says Palinski-Wade.
Burdeos agrees. “Kashi Go Waffles are packed with protein at 13 grams and beneficial nutrients — calcium, potassium, magnesium, and phosphorus,” Burdeos notes.
Morey likes these waffles because they’re “fair in sodium (usually a problem with frozen foods) and are a good source of iron.” The best of all? Choose from three flavors: Cinnamon Brown Sugar, Wild Blueberry or Vanilla Buttermilk.
1 PACK: 190 calories, 10 g total fat (3.5 g saturated fat, 0 g trans fat, 6 g polyunsaturated fat, 2 g monounsaturated fat), 130 mg sodium, 19 g carbohydrate (7 g fibre, 8 g total sugar, 5 g added sugar), 9 g protein
These paleo-friendly hot cereals come in pre-measured pouches. Flavor choices include Apple and Maple Almond.
Burdeos chose it for its protein and fiber content, healthy omega-3s from chia seeds, and inulin from chicory root. Morey says Nature’s Path Grain Free Hot Cereal is a good source of fiber and calcium.
⅓ CUP: 160 Calories, 14 g total fat (5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 35 mg sodium, 10 g carbohydrates (2 g fiber, 1 g total sugar), 4g protein
Add this granola to your smoothie bowls or add milk for a nutritious cereal or a mid-morning pick-me-up. It is perfect for a low carb diet.
“For a snack, I would opt for Nutrail Keto Nut Granola,” says Burdeos. She loves this granola because it has 4 grams of protein, is low in sugar, and contains pumpkin and sunflower seeds, which are healthy fats.
1 CUP: 150 calories, 8 g total fat, 10 mg cholesterol, 160 mg sodium, 15 g carbohydrates, 1 g fibre, 0 g total sugar, 0 g added sugar, 13 g protein
Looking for a tasty and healthy cold cereal with lots of flavor choices? Magic Spoon has lots, including Fruit, Peanut Butter, Cocoa, Cinnamon, Frosted, Blueberry, Maple Waffle, Cookies, and Cream. Unfortunately, you won’t find them in grocery stores yet, but you can order them online.
These Magic Spoon cereals have a “good source of protein, no sugar, fewer calories, inulin from chicory root which helps support healthy digestion, a short ingredient list (compared to others) and goes well with any milk or dairy alternative – even those with lower protein since this cereal contains 13 grams of protein,” says Johna Burdeos, RD.
4TBSP: 5 calories, 0 g total fat, 1 g carbohydrates (0 g fiber, 0 g sugar), 0 g protein
If you’re looking to spice up your morning cup of coffee, try an organic, fair trade, single-source mushroom coffee for overall health. Four Sigmatic says this new option at the grocery store will help you lose that afternoon doldrums and focus better. And it is RD approved.
“For coffee lovers, this mushroom coffee offers everything you love without the downside. Added chaga and lion’s mane mushroom are packed with antioxidants that can support the immune system to boost your body and brain,” says Palinksi-Wade.
⅓ CUP: 170 calories, 14 g total fat, 0 g cholesterol, 65 mg sodium, 9 g carbohydrates (2 g fiber, 4 g total sugar), 6 g protein
“Many granolas contain high amounts of added sugars, but not this brand,” Palinski-Wade says of Nature’s Path Grain-Free Granola. “The rich blend of seeds and nuts provides a good source of plant-based protein, healthy fats and fiber to ensure you stay full for hours after snacking.” Best part? “And with just 4 grams of sugar per serving, this granola provides significantly less added sugar than many varieties on the market.
Morey also likes these waffles because they are a great source of iron. Plus, she says they’re great for people with celiac disease or gluten intolerance because they’re gluten-free. Pair granola with a plant-based protein shake for extra protein.
Want more ideas? Here are the 5 healthiest breakfast foods to buy at Walmart right now, dietitians say.