6 of the Best Foods to Burn Fat at the Breakfast Table

Breakfast is by far the most important meal of the day. It fuels your body, kick-starts your metabolism, and can even help you burn fat. Health explains there are several foods — like bananas, whole grains, and seeds — that have the ability to send your body into fat-blasting mode. These foods are high in resistant starch, which signals your body to use fat for energy.

Prevention adds that you can also eat foods that are high in monounsaturated fatty acids, a healthy fat that targets excess pounds and is found in foods such as avocados, olive oil, and dark chocolate. The best part is that it is quite easy to work these foods into your regular breakfast rotation. Ready to blast fat just by eating breakfast? Here are six recipes that will do wonders for your waistline.

1. Creamy Wheat Berry Hot Cereal

oatmeal on a spoon

Hot cereal | iStock.com

Eating Well’s fiber-rich creamy wheat berry hot cereal is filled with fat-blasting oats, fruit, and nuts, creating a dish that is both nutritious and delicious. The recipe yields 4 servings, with each containing 340 calories, 6 grams of fat, 14 grams of protein, and 7 grams of fiber. Note: For perfectly toasted almonds, toast them in a small, dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


  • 1¼ cups old-fashioned rolled oats
  • ½ cup raisins
  • 2 cups nonfat milk, or reduced-fat soy milk
  • ⅛ teaspoon salt
  • 1¼ cups cooked wheat berries
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cinnamon
  • ¼ cup slivered almonds, toasted

Directions: Place oats, raisins, milk, and salt in a large, microwave-safe bowl. Stir to combine. Microwave on high, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve.

To make on the stovetop, bring milk to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins, and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

2. Dark Chocolate Oatmeal

chocolate porridge in a bowl

Chocolate oatmeal | iStock.com

Pastry Affair’s recipe combines the best of two fat-blasting foods: Oatmeal and chocolate. In addition to containing monounsaturated fatty acids, Livestrong notes that eating an ounce of dark chocolate 3 days a week can help your body digest food better, inhibits insulin resistance, reduces stress and cortisol levels, and may prevent you from overeating. It’s even better when you get to enjoy the sweet treat in your morning bowl of oatmeal — it tastes more like dessert than it does breakfast!


  • ¾ cup old fashioned oats
  • 1 cup milk
  • 1 tablespoon sugar
  • 1 tablespoon cocoa powder
  • 2 tablespoons dark chocolate chips

Directions: In a heavy saucepan, combine oats, milk, sugar, and cocoa powder. Bring to a boil over medium high heat, stirring frequently. Reduce heat and simmer for 5 minutes, or until milk has been absorbed and the oats have softened. Stir in dark chocolate chips until melted. Divide oatmeal equally between two bowls, splash with milk, and sprinkle on a few extra chocolate chips.

3. Banana and Almond Butter Toast

almond butter

Almond butter | iStock.com

Health’s recipe is unbelievably basic, but you’ll be hard-pressed to find a breakfast that has more nutritional and fat-burning benefits. Health notes that eating the rye bread and banana will get you halfway to your daily resistant starch goal, while the almond butter provides metabolism-boosting monounsaturated fatty acids. To ensure you are using only the healthiest ingredients, we suggest preparing Sally’s Baking Addiction’s homemade almond butter.


  • 1 tablespoon almond butter
  • 1 slice rye bread, toasted
  • 1 banana, sliced

Directions: Spread almond butter on toast. Top with banana slices.

4. Banana Pancakes with Walnut Honey

pancakes with walnuts and honey

Banana pancakes with walnuts | iStock.com

Bananas and walnuts are the superstars in Prevention’s pancakes. Walnuts are not only filled with fat-blasting fatty acids, but they are also packed with protein, about 7 grams per ounce. The Huffington Post explains your body must work harder to digest nuts, which causes you to burn more calories in the process. This recipe yields 4 servings, with each containing 425 calories, 10 grams of protein, and 5 grams of fiber.



  • 1⅓ cups store-bought, trans-fat free pancake mix
  • ¼ teaspoon ground cinnamon
  • 1 cup low-fat buttermilk
  • ¼ cup water
  • 1 egg
  • 1 tablspoon canola oil
  • 1 teaspoon vanilla extract
  • 1 large banana, halved lengthwise and cut thin slices
  • ½ cup fresh raspberries

Walnut Honey:

  • ½ cup walnuts, chopped
  • ⅓ cup honey
  • 1 tablespoon water

Directions: Combine the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside. Combine the walnuts, honey, and water in a small bowl. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

5. Resistant Starch Granola

granola in a bowl

Granola | iStock.com

This resistant starch granola is packed with nutritious ingredients and will keep you feeling full longer. Babble’s recipe includes oats and barley — both are high in resistant starch — which stay in your body longer than simple sugars, thus helping to prevent an energy crash later in the day. For the ultimate fat-blasting breakfast, be sure to top your granola with a few banana slices!


  • 2 to 3 cups old-fashioned (large flake) oats
  • 2 to 3 cups rolled barley flakes
  • 1 cup sliced or slivered almonds, pecans, walnuts, hazelnuts or a combination
  • ½ cup shredded coconut (optional)
  • ½ cup green pumpkin seeds
  • ¼ cup sesame, sunflower and/or flax seeds
  • A shake of cinnamon
  • Pinch of salt
  • ¼ cup canola oil
  • ½ cup honey or maple syrup
  • ½ cup packed brown sugar
  • 1 teaspoon vanilla or coconut extract
  • ½ to 1 cup dried cranberries, raisins, slivered apricots or other dried fruit

Directions: Preheat the oven to 325 degrees Fahrenheit. Line a large rimmed baking sheet with parchment paper or a Silpat baking mat. In a large bowl, mix the oats, barley, nuts, coconut, seeds, cinnamon, and salt. In a small bowl, stir together the oil, brown sugar, honey or maple syrup, and vanilla. Pour over the oat mixture and stir until well coated. Spread out onto one or two baking sheets, making clumps by squeezing some of it together if you like. Bake for 30 minutes, stirring 2 or 3 times, until golden. Remove from the oven and stir in the dried fruit. Cool completely, then package in jars or sealed bags.

6. Avocado Banana Yogurt

avocado yogurt

Avocado-banana yogurt | iStock.com

This sweet and tangy breakfast once again combines two foods that melt away fat: avocado and bananas. Interestingly, Cleanse Your Body states your body typically tries to burn carbs before it uses foods’ fats and proteins. However, foods that are high in resistant starch, like bananas, force your body to burn fat first, ensuring it won’t be stored in the body. Eating Vibrantly’s breakfast is not only great for your waistline, but it also tastes like a creamy, dreamy dish of goodness. If you’re looking for something to pair with your yogurt, we recommend sprinkling in some of your resistant starch granola.


  • 1 medium avocado
  • 2 medium bananas
  • 2 tablespoons lemon juice
  • 2 medjool dates, pitted
  • 1 teaspoon vanilla powder (or 2 teaspoons vanilla extract)

Directions: Blend everything in blender until smooth and creamy. Enjoy!

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