What is the best thing to eat with eggs in the morning? Build a Perfect Breakfast

October 5, 2025 •

4 min read

According to a 2020 study, people who ate eggs for breakfast reported significantly less hunger, demonstrating the importance of starting the day with protein. To build a complete and satisfying meal, the question is, what is the best thing to eat with eggs in the morning? The answer lies in combining them with fiber, healthy fats, and other nutrients for sustained energy and fullness.

Quick Summary

Creating a balanced egg breakfast involves pairing protein-rich eggs with nutritious additions like whole grains, vegetables, and healthy fats. This combination provides sustained energy and promotes satiety throughout the morning.

Key Points

Combine with whole grains: Pair eggs with whole-grain toast or oatmeal for complex carbohydrates and fiber, providing sustained energy and prolonged fullness.
Enhance with vegetables: Mix vegetables like spinach, peppers, and onions into your eggs for added fiber, vitamins, and minerals, making your meal more nutrient-dense.
Integrate healthy fats: Add avocado, nuts, or seeds to your breakfast to boost satiety, support brain health, and provide healthy fats.
Consider lean protein: For extra protein, pair eggs with lean sources like chicken sausage or cottage cheese to support muscle building and stay full longer.
Focus on balance: The best approach is to combine eggs with a variety of food groups to create a well-rounded meal, rather than relying on a single 'best' pairing.

The Foundation: Why Eggs Are a Great Breakfast Choice

Eggs have long been celebrated as a breakfast staple for good reason. They are packed with high-quality protein, which is essential for muscle maintenance and promoting a feeling of fullness. A single large egg contains about 6 grams of protein, making it an efficient way to get a significant protein boost at the start of your day. Beyond protein, eggs are a nutritional powerhouse, containing vital nutrients like choline for brain health, antioxidants lutein and zeaxanthin for eye health, and various B vitamins and minerals.

To build a complete and satisfying breakfast, it's not just about the eggs themselves but what you eat with them. The best accompaniments help balance the meal with carbohydrates for energy and fiber for digestive health, ensuring you stay full and focused until your next meal.

Pair with Fiber-Rich Whole Grains

Combining eggs with complex carbohydrates provides a steady release of energy, avoiding the crash associated with sugary breakfast foods. Whole grains are an excellent choice due to their fiber content. Options include:

Whole-grain toast: A classic pairing that offers a simple yet effective way to add complex carbs. Top it with avocado and a poached egg for a nutrient-dense meal.
Oatmeal: While some people think of oats as a standalone breakfast, they can be a great complement to eggs. A side of scrambled or hard-boiled eggs can significantly increase the protein content of your oatmeal, balancing its high carbohydrate load. Oats contain soluble fiber (beta-glucan), which can help lower cholesterol.
Breakfast wraps or burritos: Using whole-wheat tortillas and filling them with scrambled eggs and other ingredients offers a portable and fulfilling breakfast.

Incorporate a Variety of Vegetables

Loading up your egg dish with vegetables is a simple and effective way to boost its nutrient profile. Vegetables add fiber, vitamins, and minerals with minimal calories, making your breakfast more satisfying and healthier overall.

Scrambled eggs or omelets with sautéed vegetables: Spinach, mushrooms, bell peppers, and onions are classic additions. Cooking them with eggs in a heat-stable oil, like avocado oil, is a great way to start your day.
Sweet potato hash: Diced sweet potatoes sautéed with onions and bell peppers, served with fried or scrambled eggs, provide a delicious and nutritious twist on a traditional hash.
Baked eggs: Crack eggs into a muffin tin or baking dish filled with vegetables like broccoli, ricotta, and tomatoes for an easy, protein-packed, and portion-controlled meal.

Add Healthy Fats for Sustained Satiety

Healthy fats are crucial for satiety and brain function. Pairing eggs with sources of healthy fat can help you feel full longer and manage cravings.

Avocado: The healthy fats and creamy texture of avocado pair exceptionally well with eggs. Avocado toast with a fried or poached egg is a popular, satisfying breakfast.
Nuts and seeds: Sprinkling a handful of chia seeds or chopped walnuts over your eggs can add a dose of omega-3 fatty acids and fiber.
Cheese: Adding a moderate amount of cheese, such as feta or cheddar, can add flavor, calcium, and fat, making for a richer, more satisfying meal.

Comparison Table: Popular Egg Pairings


Pairing	Primary Benefits	Best For	Considerations
Eggs & Veggies	High in fiber, vitamins, and minerals; low-calorie density.	Weight management, nutrient density, and vegetable intake.	Veggies may not be as filling without a carb source.
Eggs & Whole Grains	Excellent source of complex carbs for sustained energy.	Long-lasting energy, active individuals, and balancing blood sugar.	Can be higher in carbs; choose whole grains over refined.
Eggs & Healthy Fats	Promotes high satiety; good for brain and heart health.	Feeling full, managing hunger hormones, and flavor.	Can be higher in calories; portion control is key.
Eggs & Lean Protein	Maximizes protein intake for muscle building.	Athletes, bodybuilders, and anyone aiming for high protein.	Less variety in nutrients compared to adding veggies.

Conclusion: The Best Thing Is a Balanced Combination

There isn't a single 'best' thing to eat with eggs in the morning, but rather a combination of foods that provides a balanced and complete meal. The ideal egg breakfast is built on the foundation of high-quality egg protein, then complemented with complex carbohydrates from whole grains, fiber and nutrients from vegetables, and healthy fats. Whether you opt for a simple avocado and egg toast, a veggie-filled omelet, or a hearty egg and sweet potato hash, prioritizing balance will ensure you get the most out of your morning meal. The key is to mix and match these components based on your personal taste, dietary needs, and health goals to create a satisfying and nutritious start to your day. For more great breakfast ideas, visit Healthline's guide to the best foods to eat in the morning.

Frequently Asked Questions

Yes, eggs and avocado toast make a highly nutritious and balanced breakfast. The combination provides high-quality protein from eggs, healthy monounsaturated fats from avocado, and complex carbohydrates from whole-grain toast for sustained energy and satiety.

For weight loss, pair eggs with non-starchy vegetables like spinach and mushrooms for added volume and nutrients without excess calories. You can also combine eggs with sources of lean protein like turkey sausage or cottage cheese to maximize the protein content and keep you feeling full.

Both eggs and oatmeal are excellent breakfast options, but they offer different benefits. Eggs are higher in protein and lower in carbs, promoting satiety. Oatmeal is rich in fiber for heart and digestive health. Combining them, or choosing based on your health goals, is the best approach.

To make scrambled eggs healthier, use a low-calorie cooking method, such as poaching or scrambling in a minimal amount of heat-stable oil. Add plenty of vegetables, like spinach or bell peppers, for extra fiber and vitamins.

Pair boiled eggs with whole-grain toast for a simple classic. You can also combine them with a side of mixed fruits for added vitamins and fiber, or serve them on a bed of greens like spinach with quinoa for a nutrient-packed meal.

High-protein egg breakfast ideas include a chicken sausage and egg scramble, a vegetable frittata with cheese, or a high-protein breakfast plate with eggs, Greek yogurt, and cashews.

Yes, adding fruit is a great idea to balance your egg breakfast. The protein in eggs can slow the absorption of carbohydrates from fruit, helping to stabilize blood sugar levels and provide steady energy. Berries, cantaloupe, or a side of fruit salad are excellent choices.