Six Foods You Should Never Eat for Breakfast

We all know some breakfasts are better than others—starting your day with a sugary donut and a large coffee loaded with sweeteners might not do wonders for your long-term health.

That said, most dietitians are not in favor of outright banning certain foods. “I never say never when it comes to food choices. All foods can fit into a balanced diet,” says Kristen Smith, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, in an interview with Real Simple.

Still, if you’re consuming certain foods every day, it may be worth swapping them out for more nutritious alternatives. Here are six common breakfast items you might want to reconsider—and the better options to replace them with.

1. Flavored Yogurts

Yogurt is well-known for its gut-boosting probiotics and is often recommended as a healthy breakfast option. But not all yogurts are created equal. Store-bought flavored yogurts often contain as much sugar as a candy bar.

“They’re loaded with added sugars, which can spike your blood sugar levels and leave you hungry again shortly after,” explains registered dietitian Caroline Susie.

Better option: Opt for plain Greek yogurt rich in protein, and add your own toppings like fresh fruit, nuts, or a drizzle of honey for sweetness without the crash.

2. Store-Bought Muffins

Muffins might seem like a decent breakfast option—especially if they include fruit like blueberries or banana—but most store-bought versions are high in refined flour and sugar.

“They’re essentially dessert disguised as breakfast,” says Susie. “They’re low in protein and fiber, so they don’t keep you full for long.”

Better option: Make homemade muffins using whole grains, mashed banana as a natural sweetener, and add-ins like nuts or seeds for an extra protein and fiber boost.

3. Bottled Smoothies and Packaged Juices

Grabbing a bottled smoothie or juice when you’re on the go seems like a healthy choice. However, many ready-made options are high in sugar and lack fiber.

“Even if they’re made from fruit, removing the fiber means you’re missing out on the fullness factor and nutritional benefits,” says Susie.

Better option: Blend your own smoothie at home using whole fruits, leafy greens, protein (like Greek yogurt or plant-based protein powder), and healthy fats (nut butter or flax seeds). It’s portable and packed with nutrition.

4. Donuts and Sweet Pastries

It’s probably no surprise that donuts and chocolate croissants aren’t health food, but many people still grab them as a quick breakfast.

“Sugar-loaded breakfast items like these offer very little in terms of lasting nutrition. Without protein and fiber, they’ll leave you reaching for a second breakfast sooner than you think,” says Smith.

Better option: If you’re craving a pastry, enjoy it occasionally and pair it with a protein-rich food like eggs or turkey sausage to help balance your blood sugar and keep you full longer.

5. Store-Bought Granola Bars

Granola often has a reputation for being healthy, but many store-bought granola bars are filled with added sugars and unhealthy fats, making them more like candy bars than breakfast.

“Check the labels carefully. If sugar is one of the first ingredients, it’s not your best option,” says Susie.

Better option: Make your own granola or choose a brand with minimal added sugar. Even better, try a protein- and fiber-rich breakfast like oatmeal topped with nuts and berries.

6. Bacon and Processed Meats

Bacon and sausages are classic breakfast staples—but they’re also high in sodium and saturated fat.

“They might keep you full, but there are long-term health concerns,” Susie notes. “High intake of processed meats has been linked to heart disease and inflammation.”

Better option: Choose leaner sources of protein like eggs, tofu, or turkey sausage. Pair them with a side of vegetables for added nutrients and fiber.

Your body will thank you

Your breakfast sets the tone for the rest of your day. While it’s okay to indulge every once in a while, making more balanced choices—like including fiber, protein, and healthy fats—can improve your energy, mood, and focus throughout the morning.

Looking to start your day on a healthier note? Try oatmeal with berries and almond butter, scrambled eggs with spinach, or a homemade smoothie with protein and greens.