Bananas and maple syrup add sweetness to this breakfast favorite without too much sugar. Simply soak whole-grain bread cubes in mashed bananas, eggs, unsweetened almond milk, cinnamon, and vanilla extract. Then, top everything with fresh blueberries before baking. To cut back on saturated fat, swap coconut oil for vegetable or avocado oil.
Nutrition per serving (serves 8): 259 calories, 11g total fat (7g saturated fat), 8g protein, 34g carbohydrates, 2g fiber, 14g sugar, 305mg sodium
Fruit smoothies like this banana raspberry recipe are a great way to sneak produce into your day for fiber and antioxidants, Harris-Pincus says. Plus, this smoothie has Greek yogurt for extra protein and staying power, as well as calcium from the almond milk, she adds. Look for sugar-free Greek yogurt to keep this recipe healthy. While this smoothie isn’t enough for a meal on its own, it’s a good accompaniment to a healthy breakfast.
Nutrition per serving (serves 2): 77 calories, 1g total fat (1g saturated fat), 1g protein, 17g carbohydrates, 4g fiber, 9g sugar, 85mg sodium