The #1 Breakfast to Eat to Support Your Metabolism, According to Dietitians

Your metabolism is a series of chemical reactions that allow your body to convert food into energy, powering everything from your daily activities to essential bodily functions. Supporting your metabolism involves a combination of factors, including regular physical activity, adequate hydration and eating foods rich in essential nutrients. When it comes to starting your day off on the right track, our Spinach & Egg Scramble with Raspberries is one of the best options.

Countless breakfast options can support a healthy metabolism, but after talking with registered dietitians, our Spinach & Egg Scramble stood out. This simple yet satisfying meal is a go-to breakfast that features ingredients shown to be beneficial for metabolic health. Bonus? It’s incredibly easy to whip up on a busy morning. Even culinary novices can handle this dish by following a few simple steps. Keep reading to learn why this breakfast combo got such high marks from nutrition experts.

Why Spinach & Egg Scramble with Raspberries is the  #1 Breakfast to Eat to Support Your Metabolism

It’s High in Protein

Protein continues to be a hot topic in the wellness world, and rightfully so! “Protein is essential for building and repairing muscle, and it also helps with satiety (feeling full) and boosting metabolism,” says Jamie Lee McIntyre, RDN. How? “Your body burns more calories digesting protein compared to fats (this is called the thermic effect of food, or TEF),” she explains. 

Thanks to two large eggs (plus a little protein from the whole wheat bread), this breakfast provides 18 grams of protein per serving—or more, depending on the bread you use. While more research is needed, studies suggest regular egg consumption may reduce your risk of metabolic syndrome. Eggs may also be beneficial for increasing muscle mass, which is one of the main factors determining your resting metabolic rate.,

It’s High in Fiber

The combo of raspberries, whole grain bread and spinach results in a whopping 7 grams of fiber—25% of the daily value—per serving. Despite being essential for digestive and metabolic health, most Americans aren’t eating enough fiber, with only about 1 in 20 people meeting the daily recommended amount.

“Fiber helps prevent the blood sugar roller coaster that can crash your energy, create more cravings, make you eat more and stall your metabolism,” says Samantha Peterson, MS, RD. “When blood sugar is stable, your body is more efficient at burning fat for fuel, supporting steady energy, brain focus, higher metabolism, muscle support and hormone balance,” she adds. Certain types of fiber, called prebiotics, are also beneficial for metabolism, thanks to their role in the formation of short-chain fatty acids—byproducts of prebiotic fermentation that play a key role in energy metabolism. 

It Provides Magnesium

While magnesium might not be the first nutrient that comes to mind when you think of metabolic health, this micronutrient actually plays a big role in supporting a healthy metabolism. “This is a great breakfast to support your metabolism because spinach is a source of magnesium,” says Jennifer Wagner, RDN, LDN, adding, “Magnesium is an important mineral that helps your body turn food into fuel. Without enough magnesium in your dietary patterns, your metabolism can become sluggish, which can lead to lower energy levels.”

What’s more, magnesium also helps regulate blood sugar levels and combat inflammation, making it a helpful nutrient in the prevention of obesity and other metabolic disorders.

It Offers Healthy Fats

In addition to protein, eggs are a convenient source of healthy fats—another micronutrient with metabolism benefits. “Including healthy fats helps balance blood sugar levels and supports metabolic health. These fats are essential for hormone regulation, which is important for metabolism,” explains McIntyre. One serving of this Spinach & Egg Scramble provides 16 grams of fat, with only 4 grams from saturated fat.

Other Ways to Support Metabolism

Eating a nutritious breakfast is just one piece of the puzzle. Here are three additional strategies for promoting better metabolic health: 

• Get Quality Sleep: Poor sleep can negatively impact metabolic health. Aim for 7–9 hours of quality sleep each night to support optimal body functions and hormone regulation.
• Manage Stress: Chronic stress can disrupt hormonal balance and slow down metabolism. Practice stress-relieving activities like meditation, yoga or deep breathing exercises to help provide grounding and calm.
• Engage in Regular Physical Activity: Incorporating regular exercise into your routine is a powerful way to support your metabolism. Resistance activities, such as strength training, help build muscle, which increases resting metabolic rate, while aerobic exercises, like running or cycling, boost overall calorie burn. Aim for a combination of both to maximize the benefits and maintain a healthy, active lifestyle.

Our Expert Take

Supporting your metabolism doesn’t have to be overly complicated—it’s about making intentional choices that align with your body’s natural processes. Simple actions, like choosing nutrient-rich minimally processed foods, staying physically active and keeping stress levels in check, can all positively impact metabolic health. 

For an easy place to start, whip up our Spinach & Egg Scramble with Raspberries. This simple breakfast provides steady energy and essential nutrients to help kick-start your metabolism first thing in the morning. Pair this recipe with a brisk morning walk, and you’re giving your metabolism the tools it needs to function optimally. Over time, these small yet meaningful steps can contribute to a healthier, more vibrant you.