The Healthiest Budget Breakfasts

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Cheap Eats to Start the Day

When it comes to bang for your buck, breakfast often reigns supreme, as just a few inexpensive kitchen staples can create well-rounded meals. Just be sure your breakfast is based on protein and fat, and contains a small amount of low-sugar carbohydrates, says Jonny Bowden, PhD, CNS, author of The 150 Healthiest 15-Minute Recipes on Earth. To help make breakfast a no-brainer (even before you’ve had your coffee), stock your kitchen with the following cheap and healthy standbys. Then assemble and enjoy!

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Breakfast Staple #1: Eggs (15 cents each)

Having an egg in the morning fills you up with 6 grams of protein to help control your appetite until lunch. Take full advantage the nutritional benefits by eating the yolk, too: It’s packed with powerhouse nutrients such as choline, which is important for cognition and mood, and lutein, for healthy eyes.

Make it a meal: Have a protein-rich egg made with a teaspoon of heart-healthy olive oil on a whole-wheat English muffin for filling fiber.

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Breakfast Staple #2: Coffee (24 cents a cup)

Your morning cup of Joe is a good source of flavonoids, a disease-fighting antioxidant. More good news for caffeine addicts: Those who drink at least three cups of coffee daily are 30% less likely to suffer memory loss later in life, reports the journal Neurology.

Make it a meal: Add calcium to your coffee by having a skim latte. Munch on a hard-boiled egg and a piece of fruit as you sip and you’re good to go.

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Breakfast Staple #3: Whey Protein ($2.11 per serving)

Stock this powder in your pantry, because it’s a high-quality protein powerhouse that’s economical compared to lean meats. “Adding just one or two scoops of whey protein to a smoothie or oatmeal gives you important amino acids such as glutamine that help muscle growth and recovery,” says Jim White, RD, spokesperson for the American Dietetic Association. If whey is too pricey for your budget, use the staple on the next slide instead.

Make it a meal: Whip up a smoothie by blending 1 cup skim milk, 2 scoops flavored isolated whey protein powder, and 3 ice cubes.

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Breakfast Staple #4: Peanut Butter (17 cents per serving)

“Peanut butter is a cheap way to add well-rounded nutrients to your breakfast, because just 1 tablespoon has 4 grams of protein, 8 grams of fat, a few grams of fiber, and 4 grams of carbs,” says White. “Its polyunsaturated fatty acids help decrease cholesterol while keeping you feel full longer to control appetite.” (Search: Healthiest spreads)

Make it a meal: Top whole-grain toast with 2 Tbsp peanut butter, sliced bananas, and honey for a mix of healthy fats, fiber, and protein.

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Breakfast Staple #5: Old-Fashioned Rolled Oats (21 cents a serving)

Processed cereals can be a sneaky source of sugar, so opt for no-sugar added whole grains in the a.m. “Oats are a great choice, because they’ve also been shown to lower bad cholesterol,” says Tallmadge.

Make it a meal: Tallmadge suggests mixing a cup each rolled oats and skim milk with ¼ cup each almonds and dried fruit. Microwave for 4 minutes, then let sit another minute so oats soak up the liquid.

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Breakfast Staple #6: Greek Yogurt ($1 per 5.3 oz serving)

Though Greek yogurt may cost slightly more than the regular kind, you get more nutrition for your money: The Greek option has 15 g of protein, compared to about 6 g in the regular stuff. Buy it plain to cut down on sugar and cost. Be sure to check the label for gut-protecting bacteria L. acidophilus and B. bifidum, and the “Live and Active Cultures” seal.

Make it a meal: Flavor plain Greek yogurt with honey, cinnamon, and sliced bananas for a sweet start to your day.

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Breakfast Staple #7: Olive Oil (24 cents per 1 Tbsp serving)

Try swapping heart-healthy olive oil for butter on toast and when cooking eggs. A serving is only a tablespoon, and it’s packed with antioxidants known as polyphenols that cut inflammation linked to heart attacks and diabetes. “If you’re buying cold-pressed extra virgin olive oil, you’re going to get the same nutrients regardless of the price,” says Morgan.

Make it a meal: Sauté veggies left over from dinner with olive oil and fold into an omelet.

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Breakfast Staple #8: Bananas (31 cents per serving)

Bananas are both cheap and portable. Plus, potassium-packed produce, such as bananas, may help safeguard muscle loss later in life. Elderly volunteers who ate a lot of potassium-rich foods boasted 3.6 pounds more lean muscle than their low-intake counterparts, reports the American Journal of Clinical Nutrition.

Make it a meal: Dip a small banana in 2 Tbsp peanut butter sprinkled with cinnamon.

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Breakfast Staple #9: Cinnamon (5 cents per 3 tsp)

Cinnamon adds flavor to your plain yogurt or rolled oats without adding calories, and it also helps control spikes in blood sugar, says Morgan.

Make it a meal: Dunk whole-grain bread in a mixture of eggs and cinnamon and brown in a pan for healthy French toast. Top with sliced bananas instead of syrup to cut down on sugar and calories.

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Breakfast Staple #10: Spinach ($1.03 per serving)

Here’s another reason to eat your greens: They could keep your stomach in tip-top shape. Rats given nitrate supplements, a common compound in spinach, reaped a 20% increase in the stomach’s protective lining, found researchers in the department of medical cell biology at Sweden’s Uppsala University. Experts think humans may get similar ulcer-preventing benefits from veggies. Plus, spinach is high in iron, which helps transport oxygen throughout your body to keep you from feeling sluggish.

Make it a meal: Add a side of steamed spinach to your eggs to get an extra 6 mg of iron. The RDA for women in 18 mg, so you’ll have reached one-third of your daily intake at breakfast.

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Breakfast Staple #11: Milk (23 cents a cup)

Besides being a great source of bone-strengthening calcium, milk has B vitamins, potassium, and vitamin D.  It’s also high in leucine, an amino acid needed for muscle growth. One study found that exercisers who drank milk lost 40% more fat and gained 63% more muscle than those who had a soy beverage, reports the American Journal of Clinical Nutrition.

Make it a meal: Add milk to your rolled oats instead of water. It’ll taste creamier and keep you feeling satisfied longer because of the extra protein.