Mar 23

Road Tested Reviews – Breakfast Recommendations from Registered Dietitians


I’m always leery of articles that boast “Registered Dietitian Approved Breakfast Choices” since most of the time they include options loaded with too much sugar, saturated fat or absurdity. These recommendations were slightly different and, out of the eight touted as nutritionists favorite packaged breakfasts, I decided to try three. The results varied and now I have a lifetime supply of each in case anyone else wants to try.

PICK ONE: Nature’s Path Organic Breakfast Biscuits

The nutritionist review: “The biscuits are perfect before an early morning run because they are packed with whole grains for energy, but don’t feel too heavy on my stomach. If I want something more substantial, I’ll have them with a packet of peanut butter and a piece of fruit.”

The triathlete review: These are basically cookies. I so desperately want cookies to be healthy for me but, let’s face it, they just are not. I think these would be fine before a run but they are definitely not something that will keep you satiated unless, as the RD suggests, you eat them with peanut butter.

Side note: The serving size is four biscuits but only two come in the pre-packaged wrap. They are also super crumby so I do not suggest, as I did, eating them in the car.

Grade: C+ |Serving Size: 4 biscuits | Carbs: 36g  | Fat: 8g | Sugar: 11g | Protein: 4g |Calories: 230


PICK TWO: Dave’s Killer Bread Bagels

The nutritionist review: “These Dave’s Killer Bread bagels are a step up from your carb-loaded bagels because each one has at least 11 grams of protein and contains plenty of whole grains. That means they will keep you full all morning and give you energy for your run later in the day.”

The triathlete review: I absolutely love bagels and I could eat them However, before I discovered these I would rarely stuff the giant carby dough balls into my mouth unless I burned (or was intending to burn) off about 800 calories and therefore, justified the carb load.

Now I can toast up a Killer Dave, guilt-free bagel at almost any time and feel good about the protein and whole grains. I usually go with the EPIC Everything variety (see below for nutrition info) and they are fabulous alone, with egg and spinach or turkey and cheese…and spinach. Yes, I basically throw spinach on everything.

Grade: A |Serving Size: 1 bagel | Carbs: 47g  | Fat: 4.5g | Sugar:4g  | Protein:12g  |Calories: 260


PICK THREE: Garden Lites Muffins | Banana Chocolate Chip with Zucchini

The nutritionist review: The first ingredient is always a veggie in these surprisingly delicious muffins. Plus they’re gluten-free, dairy free, just 120 calories each and contain four grams of protein. In other words, you can eat more than one!”

The triathlete review: With 11 grams of sugar in each, I wouldn’t eat more than one…although you kinda feel like you need to since there is only a measly three grams of protein per tiny muffin (at least in the banana chocolate chop variety). I will say the taste is very good and, with some peanut butter you can boost the protein, plus there is 5 grams of fiber, which is a bonus. I mostly liked these because they are easily digestible and I could run, bike, swim or brick after eating one.

Added bonus: the muffins are individually wrapped and need to be refrigerated so, I pooped one into my snowboarding jacket as an on-mountain snack, and it was perfect!

Grade: B- |Serving Size: 1 (tiny) muffin | Carbs: 23g  | Fat: 3g | Sugar:11g  | Protein:3g  |Calories: 120

The bottom line when it comes to breakfast is personal preference and something that will fuel your activity. My go-to choices remain Picky Oats oatmeal, a fiber and protein rich cereal or some whole wheat fig bars with natural peanut butter.

Although recommendations are helpful, you need to make choices that are easy and work with your lifestyle. And, if it sounds too good to be true (I’m looking at you breakfast cookies!) it probably is but that doesn’t mean you can’t eat it…in moderation.

Have you ever tried any of these? Thoughts?

What do you eat for breakfast? Does it change on the weekend?


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  1. I’m glad you reviewed these so I don’t have to eat them. Since I jumped on the smoothie train (and it was hard to give up my morning cereal), mornings are so much better. I’m really staying away from bread-type carbs and feeling pretty good about it!
    Wendy recently posted…Loving….Not LovingMy Profile

    1. I envy you! I absolutely crave carbs and, the few times I’ve tried to cut back or cut them out did not go well! I tend to only have smoothies in the summer so that time is quickly approaching 🙂

    • Barb on March 23, 2018 at 8:08 AM
    • Reply

    Love Dave’s! Have you tried their sprouted bread? Yum!! I’ve converted the whole family! I’ve been really digging sweet potato waffles (1 cup of spinach in ‘em…I eat so much spinach!!) and smoothie bowls but those aren’t quick and on the go…I guess I need to get smart and make a bunch of waffles ahead and freeze.

    1. Yes and YES!!! Those sweet potatoes with spinach sound amazing. I need to try that ASAP! And I’ve frozen my homemade/protein waffles before and they are just not as good frozen but definitely great to grab and go!

  2. Yay! Great picks! I love Dave’s Killer Bread! :] I’m gonna have to go check out the others too!
    Farrah recently posted…Pear and Fig Baked Brie DipMy Profile

    1. Awesome!! I hope you love the muffins as much as I do. Thanks!

  3. I must find those bagels! I enjoy bagels probably too much, but I usually only have them before races or on some weekends after a good-length run. Picky Oats have been my favorite packaged breakfast yet.
    Laura @ This Runner’s Recipes recently posted…Friday ThriveMy Profile

    1. YES you must!! They are now my go-to when I have 2+ hours of training because they LAST and give me all the right fuel. Yumm-o.

    • danielle on March 23, 2018 at 4:05 PM
    • Reply

    I just tried the Dave’s Killer White Done Right bread and had a slice – it was great but I’m not exactly a bread expert… sad? I love me some sourdough! but I don’t eat bread every day. I just buy it because it feels like I should always have bread. lol.
    My breakfast is usually hot liquid from the God’s aka coffee and maybe a recovery shake if I did something. I don’t get too complicated for breakfast and don’t even think about food till after 10 lately. Probably because we eat a late family dinner together!

    1. Oh I absolutely have coffee before anything else. I like to sit with my morning cup for at least an hour and then I can have solids 🙂

  4. Hi, Allie.

    What a fantastic and informative article you have here! I’ll definitely try these products. I usually just eat 2 eggs and a banana during breakfast. What’s your most favorite product in the list?

  5. Totally agree on those biscuits- my girls love them but we use them as a treat every now and then. I love Dave’s Killer Bread too- hoping I can add wheat back in soon. I cut wheat and dairy for my upset belly and it made a huge difference last week for my race!
    Laura recently posted…3 weeks until Boston + Meal PlanningMy Profile

    1. Exactly!
      So glad the wheat and dairy cut worked for your race!! It’s always so interesting to me how our bodies will tell us exactly what we need and when we need it…and what we don’t!

  6. I didn’t even know Dave’s made bagels! I never really look at the bagels because they normally just aren’t worth it from the grocery store. I love Daves bread though. I’d try these.

    1. Definitely try them! They are just as good as his breads 🙂

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