What can I order at a brunch?

Brunch is usually the treat of the weekend, but with so many tempting options like pancakes, waffles, and breakfast sandwiches, it can be tough to make choices that won’t derail your diet. In this article, Ι’ve got you covered with a list of delicious and satisfying brunch options:

What to look for:

Whole grain options: Look for bread and pastries that are made with whole grains, such as whole-wheat, rye, or oats. These options will provide more fiber and nutrients than those made with refined flour.

Protein and lean meats: Adding protein to your brunch can help you feel fuller for longer. Try adding eggs, Greek yogurt, turkey, chicken, or smoked salmon to your meal (instead of bacon or sausage).

Veggies: Adding veggies can provide fiber and nutrients while helping to keep your meal low in calories. Look for dishes with spinach, kale, tomatoes, mushrooms, or other veggies.

Watch out for high-calorie drinks: Brunch drinks such as hot chocolate, fruit juice, mimosas and sugary coffee drinks can be high in calories. Consider choosing lower-calorie options such as sparkling water or plain black coffee.

Healthy options ideas:

Omelet with veggies

Omelet with veggies like spinach, peppers, onions and mushrooms.

Tip: If you’re trying to keep your calorie and fat intake in check, skip the cheese. While cheese can be a tasty addition to an omelet, it can also add lots of extra calories and fat.

Poached eggs

Served with whole-wheat toast and fresh vegetables such as avocado, tomato, and spinach. 

Tip: Skip the Hollandaise sauce and opt for a squeeze of fresh lemon juice or a small amount of salsa for added flavor.

Greek yogurt bowl

Fresh fruits and some nuts honey can be a great addition.

Tip: Be careful with the toppings you choose, too many nuts or seeds, nut spread, coconut flakes or granola can quickly increase the calorie count of your dish. 

Avocado toast

Choose whole grain bread and add a poached egg or smoked salmon for extra protein. 

Tip: Avocado is also high in healthy fats that can keep you full and satisfied.

Smoothie bowl

Smoothie bowl with fruit and nuts

Tip: Be careful with the number of seeds and nut spread you add, as they can add extra calories to your meal. If the smoothie bowl offers a protein powder option, it’s a good idea to take advantage of it, as this can help make your meal more satisfying.

Chicken wrap

Chicken wrap with vegetables and avocado or hummus for a creamy texture and some healthy fats.

Tip: Skip the mayonnaise and the cheese. These ingredients can add lots of extra calories and fat to your meal. 

Remember, it’s always a good idea to ask your server for recommendations or to make substitutions to make your dish healthier. And don’t be afraid to share a dish with a friend or take leftovers home for another meal.

In the end, no matter what healthy options you choose at brunch, remember to savor every bite. After all . . . “Brunch is a delicious reminder that sometimes the best things in life come in between meals.”

Eleana Liasidou

Clinical Dietitian – Nutritionist, MSc