Father’s Day Breakfast Ideas for Your Fit Father!

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Mother Project

Written by: Holly Smith, M.D.,

B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Mother Project

father's day breakfast ideas

Celebrating Father’s Day for that special guy in your life isn’t just about material gifts. Why not try some great Father's Day breakfast ideas?

A healthy and delicious breakfast is the perfect way to start his day off on the right track!

And it’s a great gift for any dad that’s looking to improve on his healthy eating habits.

Breakfast is one of the most important parts of the day for anyone trying to get on track with their health and fitness.

A nutritious meal first thing in the morning supplies energy for the rest of the day and helps stave off chronic disease.

For example, a study from the medical journal Circulation found that men who skipped breakfast had a 27% higher risk of heart disease compared with men who ate in the morning.

This makes a high-quality breakfast the perfect gift for dad this Father’s Day.

A lot of times with holidays, you get into the habit of taking your loved ones out to eat.

Whether that be for a big dinner or a family brunch, restaurants are mostly going to offer high-calorie meals with not a lot of nutritional value.

Cooking for your guy on Father’s Day allows you to choose healthy options to get his day started. Plus, it will show how much you truly care about him on his special day.

Start the day right with these Father's Day breakfast ideas!

Want to set it and forget it? Check out these instant pot recipes for easy, healthy meals!

Our Favorite Father's Day Breakfast Ideas

Traditional Eggs and Bacon

What guy doesn’t love a plate of bacon and eggs?

While this may not sound healthy, it’s all about how you prepare it!

It seems like every year the evidence goes back and forth between whether or not eggs are healthy.

A 2020 study from the Journal of the American Heart Association found no significant link between egg consumption and mortality in US adults.

This latest research supports that eggs can definitely be part of a well-balanced diet.

And I’m not just talking about egg whites!

While egg whites are definitely lower in fat, they also lack nutrients that are found in the yolk.

In fact, the yolk contains the majority of iron, folate, and vitamins. Egg yolks, but not whites, also include hard to get nutrients like choline and biotin.

Plus, eggs are the most complete protein you can consume, as they contain all of the essential amino acids your body needs for muscle building.

If you are looking to cut back on calories, just split up your recipe. If you are making 4 eggs, use 2 whole eggs and 2 egg whites.

This compromise decreases the fat content while still giving your hubby the benefits of all the protein and nutrients found in the entire egg.

Simply whisk the eggs and separated egg whites together and pour them into a greased pan.

You can use a non-stick, non-fat spray to avoid adding unnecessary calories and fat.

Gently stir the eggs as they cook to create the desired texture.

As for the bacon, choose lean turkey bacon.

You can season it up to add a little more flavor and cut back on saturated fat significantly when compared to using regular bacon.

Breakfast Tacos

Combine your man’s two favorite meals and whip up some breakfast tacos on Father’s Day.

Just scramble up some eggs (or a combination of eggs and whites) and roll them up in whole grain, high fiber tortilla.

The beauty of making eggs into a sandwich or taco is that you can also sneak in some healthy veggies to up the nutrient value even more.

Top off your taco with avocado, onion, and turkey bacon for the ultimate healthy breakfast taco.

To make these, just prepare your eggs as you did above by whisking either whole eggs or egg whites together and cooking in a greased pan.

Add a spoonful or two of scrambled eggs to a whole wheat tortilla or wrap. Then add in whatever veggies you like!

Healthy topping options include things like avocado, onion, bell peppers, and spinach.

Avocado is great on tacos and contains healthy omega-3 fats along with B vitamins, magnesium, and potassium.

And many people don’t realize that onions contain quercetin, which has strong antioxidant and anti-inflammatory benefits.

Sweet Potato and Egg Skillet

Potatoes for breakfast in the form of hash browns or home fries is a delicious go-to on Father’s Day.

Substituting sweet potatoes gives the meal an additional boost in the antioxidant vitamin A.

Adding in some spinach, onion, and green peppers to the potatoes will give the dish a dose of vitamin C, vitamin K, folic acid, iron, and calcium.

Just crack a few eggs on top to complete the perfect Father’s Day breakfast skillet.

  • Dice up a medium onion and green bell pepper and saute for about 1-2 minutes, just until soft.
  • Dice up one large or two medium sweet potatoes and add to the pan.
  • Season with salt and pepper to taste.
  • You can also add 1/4 teaspoon garlic powder and 1/4 teaspoon paprika to spice it up a bit.
  • Cook this mixture for about 10 minutes.
  • Then place a lid on the pan for 3-5 minutes to soften the potatoes.
  • Add 2 cups of chopped spinach to the pan. This will look like A LOT, but once you start stirring the spinach will wilt.
  • Once the spinach wilts make 2-3 small wells in the mixture using a spatula or spoon.
  • Crack an egg into each hole and cook until the eggs are cooked to your desired level.
  • Remove the breakfast skillet from heat and season it with salt and pepper to taste.

Peanut Butter Protein Pancakes

If your guy has more of a sweet tooth, protein pancakes are the perfect option for breakfast.

These taste so good it’s hard to believe that they’re good for you too!

To make the batter, mix together the following ingredients:

  • One egg
  • ¼ cup of peanut butter (You can also substitute almond butter or any alternative nut butter)
  • One overripe banana
  • ½ cup of skim milk (Almond milk, soy milk, or coconut milk can also be used)
  • ¼ cup of rolled oats
  • 2 tsp baking powder
  • 2 scoops of protein powder. Whey, pea protein, and rice protein are great options for these pancakes. Go with whatever flavor you like here as well. Both chocolate and vanilla make a great pairing with peanut butter.

Some people swear by whey protein for muscle growth, and for good reason.

Research has found that consumption of whey protein promotes improvements in lean muscle mass over time beyond that achieved from exercise alone.

However, if you are looking to substitute plant protein instead, you shouldn't worry about losing these benefits.

A study from the Journal of the International Society of Sports Nutrition comparing pea protein and whey protein consumption during resistance training showed similar strength and muscle gains.

This is great news, especially for people following a vegetarian or vegan diet.

You can mix by hand or in a blender until smooth.

Heat a large skillet on low-medium heat and spray with nonstick oil.

Pour the batter to form the pancakes and cook for about 3-5 minutes or until you see small holes appearing in the batter.

Then flip over and cook another 3-5 minutes on the other side.

Skip the sugary pancake syrup and top it off with some fresh fruit instead.

Or you can melt some peanut butter and drizzle over the top for some added protein.

A Father’s Day Breakfast Fit for a Fit Father (and Family!)

By preparing a delicious and healthy Father’s Day breakfast you will be giving an amazing gift to your favorite guy.

Plus, you get to make something that you and the whole family can enjoy.

And you will all reap the nutritional benefits.

You can even recruit your kids to help you prepare the meal and introduce them to nutritious eating habits and food choices.

Make the most important meal of the day the most healthy one this Father’s Day.

And remember, the family that gets fit together, stays fit together!

Holly Smith, M.D.
B.S. - Dietetics, NASM-PES Certified Trainer

Writer, The Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

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