6 Foods You Should Never Eat for Breakfast, According to RDs

Flavored Yogurt

As a probiotic-rich food, yogurt been highly touted as a nutritious addition to your diet. But all yogurt is not created equal, and experts recommend avoiding those pre-flavored yogurts that line the supermarket aisles.

• Why Flavored Yogurt Is Not Ideal: “Many flavored yogurts are packed with added sugars, sometimes as much as a candy bar,” says Caroline Susie, RD/LD, spokesperson for the Academy of Nutrition and Dietetics. “This can lead to blood sugar spikes and crashes, leaving you hungry soon after.”
• Your Better Breakfast Option: Protein-packed plain Greek yogurt is the way to go—which you can doctor up a bit with fresh fruit, nuts, or a little drizzle of honey for added sweetness, Susie recommends.

Store-Bought Muffins

Muffins sound like a wholesome breakfast option—especially if they include fruit like blueberries or bananas. But if you’re buying them from the store, you may be getting more than you bargained for.

• Why Storebought Muffins Are Not Ideal: Most storebought muffins are made with refined flour and sugar, making them more like dessert than breakfast, Susie says. “They lack protein and fiber, leading to hunger soon after eating.”
• Your Better Breakfast Option: A homemade muffin made with whole grains, natural sweeteners like mashed bananas, and added protein like nuts or seeds lets you enjoy that cozy baked good vibe without all the sugars.

Bottled Smoothies and Fruit Juices

Smoothies and juices have become a popular on-the-go breakfast when you’re busy, and pre-packaged smoothies or juices can be the ultimate in convenience. However, they may not be the best for you.

• Why Prepackaged Smoothies and Juices Aren’t Ideal: It’s all about the fiber—and the lack thereof. “Many pre-made smoothies and juices contain little fiber and are high in sugar, leading to quick energy crashes,” Susie says. “Even if they’re made from fruit, drinking juice without fiber doesn’t provide the same benefits as whole fruit.”
• Your Better Breakfast Option: It can be almost as fast and convenient to build your own smoothies. Pop a mix of whole fruit, greens, protein (think Greek yogurt or protein powders), and healthy fats (like nut butter or flaxseeds) into a blender, and take a healthy breakfast to go.

Donuts and Sugary Baked Goods

It’s probably a no-brainer that that sprinkle-covered donut or chocolate croissant isn’t on the list of healthy breakfast choices.

Why Doughnuts Are Not Ideal: “Sugar sweetened breakfast options such as doughnuts typically lack protein and fiber, which are important to help keep you full for hours to come,” Smith says. That means you’re going to be seeking out a second breakfast (perhaps another donut?) sooner than you think.

Your Better Breakfast Option: If you can’t resist that doughnut or stack of syrup-laden pancakes on occasion, you’ll want to give it a healthier side. “Try to pair with a protein-rich food such as eggs or chicken sausage,” Smith says. 

Store-Bought Granola and Granola Bars

It may be a little shocking to see granola on the list of not-so-good breakfast choices, as they’re often loaded with whole grains, nuts, and other good-for-you foods. But you’ll have to check the labels carefully to ensure you’re picking a good one.

• Why Granola Is Not Ideal: Many brands of granola use a lot of added sugar and unhealthy fats—which makes them more like eating a candy bar or other treat.
• Your Better Breakfast Option: Check labels on the ones that you’re considering to choose a brand of granola with minimal added sugar, or make your own granola (it’s easier than you think!). Susie also recommends swapping granola for a high-protein, high-fiber breakfast like oatmeal with nuts and berries.

Bacon and Processed Meats

Bacon and sausages may seem like a fast way to pack in some much-needed protein for your breakfast. But all the salt and fat that comes with it may not be the best choice for your health.

• Why Processed Meats Are Not Ideal: Yes, bacon may make you feel more full than some of the other breakfast foods on the list. But Susie points to the links between saturated fats and sodium and heart disease and inflammation as the reason to take a pass on this breakfast treat.
• Your Better Breakfast Option: For a more savory start to your day, Susie recommends lean proteins like eggs or turkey sausage with a side of veggies as a better option.