Good Bariatric Breakfast Ideas

making toastI may be odd in my love for a real breakfast. Being a bariatric patient hasn’t stopped me eating a good breakfast every day, and I’ve come up with a few solid items that are in my good bariatric breakfast ideas rotation.

My entire life, as a grade school kid, teenager, hell even in tech school in the Air Force, I’ve always made time for breakfast. Usually, I eat good quality food items. I can count on two hands the number of times donuts have been a breakfast item. For a few years in my 20s my breakfast consisted of a freshly made fruit smoothie (banana, cantaloupe, and another fruit blended in milk and OJ) cheerios and a piece of peanut butter toast. When in the Air Force, after basic training , I discovered the perennial southern favorite buscuits and gravy. After basic training, while at security police technical school on the other side of Lackland AFB, I had to wake up at 3:55am on my own to trot down to the chow hall in order to make the 5am fall in.

Now, my breakfasts aren’t nearly as large as they used to be, and they’re slightly different, but I always have breakfast.

My Good Bariatric Breakfast Ideas


Half the time, I use an egg substitute / carton egg white product to cut the fat. But, I usually add some fat right back in there with some sharp cheddar cheese. Sprinkle some dill weed, and serve it with some hummus on the side or sugar free ketchup.

Scrambled eggs

Shredded sharp cheddar cheese sprinkled on top of scrambled eggs (2 eggs or 1/3 cup egg substitute product). Again, homemade hummus or reduced sugar ketchup on the side for a extra kick.

Another great addition to eggs is a mixture of a tablespoon of sour cream (reduced fat) and chipotle pepper sauce, on the side, like ketchup.

Chicken or Turkey Sausage

Isernio's Chicken Sausage for breakfast!

Look for chicken sausage in the meat section, they’re refrigerated and come in packs of 4. Some sausages can be high in sodium, so read the labels. A large-ish link of chicken sausage is very flavorful, satisfying, low in fat, and have with a few Ak Mak cracker sections.

Bob’s Red Mill Oat Bran hot cereal

Bob's Red Mill Oat Bran cereal

Surprise! Oat Bran has 7g protein

Hopefully everyone has access to this awesome brand. Bob’s Red Mill grains and cereals are sometimes spotted in the hot cereal section in clear packaging, sometimes they’ll be found in the baking section shelves of your grocery store. High quality delicious items. 1/3 cup cereal mixed in 2/3 cup water. Stir, then microwave for one minute. Add some honey or sugar free syrup. Syntrax Nectar Cappuchino flavor is an excellent addition for more protein, or simply have one hard boiled egg on the side.

If you don’t have Bob’s Red Mill Oat Bran cereal, the next best choice is a box of Quaker Oats Hot Oat Bran cereal. The flavors aren’t as distinct as Bob’s, and it doesn’t have as nice a texture, but it does provide the same quality nutrition with 7g of protein per serving.

Hard boiled egg and string cheese

A great breakfast to take with you if you’re in a hurry.


Something that’s absent from my list is Greek yogurt. Yeah, it simply has a little too much sugar. Check the label if and when you want to buy greek yogurt. Some brands have more than 20g of sugar. Might as well have ice cream for breakfast, no?

Kroger makes a good ‘Carb Master’ low sugar yogurt that I think is a better alternative.

dolls toastAs bariatric patients, we can’t have sweet bready things like the typical Starbucks coffee shop items, and while an occasional Egg McMuffin is okay, I’d recommend against a McGriddle or (my old favorite) egg, sausage, and cheese biscuit! There are lots of quality, high-protein items that make splendid bariatric breakfast menu items.

So, did I miss anything? Certainly this is a fully exhaustive list! No? What do you like to eat for breakfast?

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