The 10 Unhealthiest American Breakfast Foods & 10 Healthier Alternatives

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1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

While your stomach may say that there’s no better breakfast than a greasy, all-American fry-up, the rest of your body may not agree. There’s nothing wrong with indulging in a sugary breakfast once in a while, but, as with everything, moderation is key. That’s why we’ve rounded up 10 of the most unhealthy foods in a typical breakfast rotation and combined them with 10 healthy substitutes for a balanced meal.

1. Sugary Cereal

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Few things are as reminiscent of childhood as a big bowl of Lucky Charms or Froot Loops to complement Saturday morning cartoons. Unfortunately, these sugary cereals are high in nostalgia but low in protein and fiber. Processed sugars fail to fill you up and will have you fighting to stay awake at work.

2. Bacon

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

On the other hand, bacon is high in protein and fat to keep you full, but it’s also loaded with sodium. According to research, an excess of red and processed meats—like bacon, sausage, and ham—lowers your cholesterol and puts you at risk for heart disease, type 2 diabetes, and even cancer.

3. Instant Oatmeal

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Instant oatmeal is a quick and easy way to enjoy a hot breakfast with minimal effort. While oatmeal on its own may be one of the healthiest breakfast options, instant varieties have as much as 12 g of added sugar per pouch! Like some cereals, this can lead to a blood sugar spike and ensuing energy crash.

4. Pop-Tarts

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

We get it; Pop-Tarts are a breakfast staple for students on the go. However, once you leave the classroom, you should also leave these unhealthy pastries off your breakfast plate. A dessert disguised as breakfast, Pop-Tarts are almost entirely artificial, from their colors and flavors to their heaping helpings of refined sugars.

5. Premade Smoothies

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

We love the convenience of drinking our breakfast and hate paying premiums for a bunch of blended fruits. Unfortunately, a lot of the premade smoothies available are made from powders and mixes high in sugar—and not the natural kind you find in fruit! We recommend playing mad scientist in your kitchen and making your own.

6. Sugary Coffee

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Iced coffee is not a meal replacement. Blended beverages especially are loaded with empty calories and added sugars, along with far less caffeine than you were hoping to perk you up. You may get the jitters after drinking, but it won’t be long before you crash.

7. Pancakes & Waffles

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Pancakes and waffles by themselves are low in fiber and high in sugar, making your body burn through carbohydrates in record time. And that’s before adding in butter, syrup, and other indulgent toppings. Still want to start your day with something sweet? Look for protein-based mixes made with wheat flour.

8. Hash Browns

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

These starchy spuds are a great source of essential nutrients such as potassium—before they’re fried. The deep-frying process reduces potatoes’ nutritional value in exchange for sodium and fats. We’re not going to decline a side of diner hash browns, but we recommend diced potatoes with the skins on for a healthier daily alternative.

9. Premade Breakfast Burritos

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Breakfast burritos should have everything you want in a balanced breakfast: protein, carbs, dairy, and a pop of veg are everything we could ask for. Unfortunately, just like premade smoothies, premade burritos are likely doing more damage to your body than good. The dense calories are quickly burned away, and any nutrition you would get from a fresh burrito is undone by the freezing process.

10. Cinnamon Rolls

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Does anyone actually eat cinnamon rolls for breakfast? They may be a delicious treat once in a while, but all those empty calories and added sugars will wreak havoc on your glucose levels. Like everything on this list, cinnamon rolls are best enjoyed in moderation, especially as a side of dessert to a meal rather than the meal itself.

Now that we’ve gone over some of the unhealthiest breakfast options, let’s explore some more nutritional substitutions that deserve a place on your morning plate.

1. Toast With Protein

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Whole wheat toast will keep you full until lunch and leave your gut feeling good. To add a delicious and nutritious boost to your day, top your toast with eggs, avocado, peanut butter, or even all three! These proteins are filled with fiber and complex carbs to keep you full and are chock-full of nutrients to treat your heart, brain, and gut.

2. Banana Pancakes

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Bananas are a delectable topping for the happiest of pancakes, but they can also provide an added vitamin boost for the batter! Combine one mashed banana with two eggs for a denser breakfast than your traditional mix. You’ll get all of the natural sugars found in fruit as well as vitamin C and potassium.

3. Greek Yogurt

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Not only does Greek yogurt have a creamier texture than regular yogurt, but it’s also better for you! Full-fat Greek yogurt is high in protein and probiotics, keeping you satiated with fewer calories. Top with honey, nuts, or fresh fruit for a meal that's sweet and satisfying.

4. Omelettes

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Eating healthy shouldn’t make you miserable, so stop thinking about a future filled with plain egg whites. Eggs are an efficient, low-sugar source of protein, and combined with cheese, mushrooms, and spinach, they’re even better.

5. Black Coffee

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

When we said that coffee was bad for you earlier, we meant sugary, overprocessed drinks. Black coffee, on the other hand, promotes alertness and contains anti-inflammatories. Just don’t drink it on an empty stomach.

6. Oatmeal

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Buying one of those big tubs of oats may feel like overkill, but it will actually save you money as well as reduce health risks. Rolled or steel-cut oats contain soluble fiber, which lowers sugar and cholesterol levels while keeping you full longer. Making your oatmeal with milk and fruit may feel like cheating but actually adds extra protein and natural sugar.

7. Chia Pudding

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Chia seeds can prevent inflammation and are a beneficial source of omega-3. Combined with ingredients such as yogurt, fruit, and protein powder, you will get a great meal with minimal effort.

8. Breakfast Burritos

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

Like everything on this list, homemade breakfast burritos are almost always healthier and cheaper than processed options. With a whole-wheat tortilla and fresh ingredients, you have a breakfast that’s easy to eat on the go without all the additives.

9. Green Tea

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

If you’re trying to cut back on caffeine consumption but still want a bit of a boost in the morning, why not enjoy a cup of green tea? Green tea has half the caffeine as black coffee along with L-theanine, which reduces the shakes and improves your mood.

10. Fruit

1. Sugary Cereal, 2. Bacon, 3. Instant Oatmeal, 4. Pop-Tarts, 5. Premade Smoothies, 6. Sugary Coffee, 7. Pancakes & Waffles, 8. Hash Browns, 9. Premade Breakfast Burritos, 10. Cinnamon Rolls, 1. Toast With Protein, 2. Banana Pancakes, 3. Greek Yogurt, 4. Omelettes, 5. Black Coffee, 6. Oatmeal, 7. Chia Pudding, 8. Breakfast Burritos, 9. Green Tea, 10. Fruit

We’ve mentioned fresh fruit as a delicious addition to several meals on this list, but fruit can also be a delicious breakfast on its own. A lighter breakfast than savory options, fruit is low in calories but high in vitamins and minerals. Get those natural sugars without all the preservatives!

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