5 Healthy Breakfast Meats + Top Meats to Avoid

When it comes to breakfast meats, it’s fair to say that bacon takes center stage.

According to data from 1961-2021, Americans love bacon so much that they eat roughly double the global average.

But are there healthier ways to start the day?

Meat is an excellent source of protein, and research shows that eating a protein-rich breakfast can keep you feeling full and improve your concentration throughout the day.

But for those interested in eating healthfully first thing in the morning, there are some factors to keep in mind when selecting breakfast meats.

These include sodium and sugar content and whether or not the meat contains certain additives.

Keep reading to learn which meats can contribute to a healthy and balanced breakfast and what ingredients to watch out for when shopping for breakfast meat. 

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5 Healthy Breakfast Meats

Many refer to breakfast as “the most important meal of the day,” and some research suggests that what we eat at breakfast may impact our overall risk for heart disease as well as our mental and cognitive performance.

Eating meat at breakfast is a good source of protein, an essential macronutrient that helps the body repair and grow new cells.

However, some meats may offer more health benefits than others at breakfast.

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Below, we dive into the nutritional details of five healthy breakfast meat options.

1. Ground Turkey

Turkey is often touted as a heart-healthy meat option because it contains less saturated fat than other meats, like beef or pork, while still containing high amounts of protein. 

However, it’s important to note that there is some debate on the effects of saturated fat intake on heart health. 

For decades, consuming large amounts of saturated fat was associated with an increased risk of heart disease. 

However, a randomized 2021 controlled trial found that a diet high in saturated fat and low in carbohydrates improved insulin resistance without negatively impacting markers of heart health disease, like LDL cholesterol levels. 

Additional research suggests that saturated fat intake may not increase heart disease risk as previously assumed.

Still, selecting a leaner breakfast meat like turkey may benefit some people, depending on their individual health and nutrition goals.

Ground turkey is an excellent breakfast option because of its many uses. 

You can make breakfast patties or add it to your favorite breakfast burritos.

Most forms of ground turkey do not contain additives like nitrates or added sugars like some processed forms of turkey, including turkey sausage or turkey bacon.

According to the USDA, turkey is also a rich source of B vitamins, which support many essential functions, including transporting oxygen and energy-containing nutrients around the body. 

2. Ground Pork 

Like ground turkey, ground pork can be transformed into a variety of breakfast dishes.

Using ground pork instead of bacon or sausages means it won’t contain additives or added sugars.

Cooking with ground pork allows you to add spices or additional ingredients to the meat that suit your tastes, like paprika, cumin, or caramelized onions.

According to the USDA, ground pork contains slightly less protein than ground turkey and more fat, including saturated fat. 

3. Ground Beef

Ground beef is another option for making your own breakfast patties or other dishes at home.

Depending on the lean-to-fat ratio of the meat you buy, ground beef can have a surprisingly similar nutritional profile to turkey.

93% lean and 7% fat ground beef is high in protein and relatively low in saturated fat. It’s also a rich source of iron, potassium, and vitamin B12.

4. Chicken

Chicken is known for being low in fat and high in digestible proteins compared to other meats.

‍White meat contains less fat than dark meat, but both forms of chicken will have less fat than red meat alternatives. 

Chicken is also a good source of B vitamins, iron, and zinc. 

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5. Salmon

Salmon is a fatty fish rich in protein, omega-3 fatty acids, B vitamins, selenium, potassium, and phosphorus.  

All of these nutrients offer health benefits, especially omega-3 fatty acids, which have been studied for their ability to:

• Improve heart and brain health.
• Prevent cancer.
• Support fetal and newborn development.
• Lower the risk of cognitive impairment, dementia, and Alzheimer’s.
• Lower the risk of age-related vision loss.
• Relieve symptoms of dry-eye disease.

What to Avoid with Breakfast Meats

Eating meat with breakfast is a great way to add to the nutrient density of your meal.

The healthiest options for you will depend on your individual health, tastes, culture, and nutrition goals. 

But there are some ingredients you may want to consider limiting, including: 

• Nitrates or nitrites: Nitrates and nitrites are preservatives added to processed meats like bacon and sausages. They slow down the process of food spoilage and can enhance the color and taste of meat products. But, they are associated with an increased risk of cancer, including breast and prostate cancers.

• Added salt: Cured meats, like deli meats and bacon, contain added salt. Diets high in salt are linked with an increased risk of developing high blood pressure, which is a leading cause of stroke and heart disease

• Added sugars: You might not expect meat to contain added sugars, but several kinds of processed meats, including bacon and some sausages, have added sugars. Limiting your intake of added sugars can help prevent the development of type 2 diabetes and heart disease. 

How to Find Healthy Meats at the Grocery Store

Shop for healthy breakfast meats at the grocery store by focusing on W.I.T.:

• Whole: Buying whole meats (as opposed to processed) will reduce your consumption of preservatives, added sugars, and sodium and allow you to add whichever flavors or seasonings you like best.

• Ingredients: If you’re aiming to limit added salts, sugars, and/or preservatives in your diet, you can check the ingredients label of any meat product to ensure that its ingredients list meets your nutritional needs.

• Taste: Shopping healthfully is a great goal, but it’s equally important to buy foods that you enjoy eating.   

Other Ways to Add Protein to Your Breakfast

Eating meat isn’t the only way to add protein to your breakfast.

Several other common breakfast foods can give your first meal of the day a healthy protein boost:

Eggs

Eggs are an American breakfast staple and a good source of protein.

Two large eggs contain over six grams of protein. Cook them scrambled, fried, in an omelet, or over toast.

Dairy

Adding whole milk, yogurt, cottage cheese, or other types of cheese is another great way to add protein and calcium to your breakfast. 

Nut Butters

Spreading nut butters, like almond, peanut, or cashew butter, over toast or adding a dollop to your yogurt, cottage cheese, or smoothie will add protein, fiber, and heart-healthy fats to your breakfast. 

Chia Seeds

One ounce of chia seeds contains over four grams of protein and nearly 10 grams of dietary fiber. They’ll also add texture to your parfaits and smoothies.

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Takeaway

There’s more than one way to add healthy meat to your breakfast rotation.

When in doubt, aim for whole meats like ground turkey, ground pork, ground beef, chicken or salmon over processed meats like bacon and sausage.

This will help to limit your consumption of added salt, sugar, and preservatives.

How a Dietitian Can Help

Finding healthy ingredients for breakfast, lunch, and dinner is an individualized process.

Working with a registered dietitian will help you understand which meats and other ingredients are best for your unique health goals, preferences, and lifestyle.

You can find a dietitian through Nourish to start optimizing your nutrition.

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