Many people wake up and reach for the same familiar breakfast every single day.

It might be toast and eggs, a quick bowl of cereal, or just coffee grabbed on the way out the door.

While that routine can save time, nutrition experts say that giving your mornings a little variety can pay off for your health.

If you’re short on ideas, it might help to look beyond your own kitchen.



Changing up your first meal can add nutrients you may be missing, says Samantha Cassetty, a registered dietitian and coauthor of Sugar Shock.

Fellow dietitian Scott Keatley explains that rotating breakfasts helps deliver a wider range of vitamins, minerals, fiber, and beneficial plant compounds, while supporting a healthier gut.

It may also reduce the tendency to snack mindlessly later in the day.

Traditional breakfasts from other countries can offer inspiration—and they just might surprise your taste buds.

Japan: ichiju sansai​

The Japanese morning meal known as ichiju sansai, or “one soup, three dishes,” usually includes steamed rice, miso soup, grilled salmon or mackerel, and pickled vegetables.

According to dietitian Keri Gans, it’s a balanced combination of protein, healthy fats, and complex carbs, plus probiotics from the fermented soup and vegetables.

Julie Upton, another dietitian, says few Americans get enough seafood and its omega-3 fatty acids, so starting the day with fish is “extremely healthy.”

Keatley calls the plate “beautifully balanced,” noting that the rice adds valuable fiber.

Costa Rica: desayuno típico​

Costa Rica’s desayuno típico often features gallo pinto—rice and beans mixed with onions and peppers—paired with fried eggs, fried plantains, fruit, cheese, and a tortilla.

Upton praises it as “antioxidant-rich” and fiber-filled, noting that Costa Rica’s reputation as a “blue zone” nation is partly due to plant-focused meals like this.

Gans describes it as hearty, sustaining energy throughout the day without heavy reliance on processed foods.

Mexico: huevos rancheros​

In Mexico, huevos rancheros—fried eggs on a corn tortilla with salsa and beans—are a breakfast favorite, though some opt for eggs with refried beans and sausage.

Cassetty calls the dish “fantastic” for its combination of protein, fiber, and plant-based nutrients from beans and salsa.

She recommends using less cheese and adding avocado slices for heart-healthy fats and extra fiber.

Brazil: café da manhã​

Brazilians often start their day with coffee, fresh fruit, bread, cheese, and ham.

Cassetty says the fruit offers a strong nutritional start, and cheese adds calcium and protein, but warns that ham is processed meat best eaten in small amounts.

Keatley notes that ham and cheese together can push sodium levels high.

His tip: swap in fiber-rich bread or more fruit for balance.

Cassetty suggests protein-rich alternatives such as a boiled egg, nut butter, Greek yogurt, or cottage cheese.



Also read: Is your breakfast drink raising your risk of diabetes? New research suggests it might

India: dosa, idli sambar, paratha, and poha​

Breakfast in India varies by region but can include dosa (a fermented rice crepe), idli sambar (rice cakes with vegetable-based lentil stew), paratha (flatbread stuffed with vegetables or potatoes), and poha (rice with spices and nuts).

Keatley says idli is easy on digestion, lentils bring protein, fiber, and iron, and the spiced stew offers phytonutrients with digestive benefits.

France and Italy: continental breakfast​

France’s “petit déjeuner” and Italy’s “colazione” share a similar formula—coffee with a pastry or bread roll.

Keatley calls it “elegant, but metabolically unhelpful” due to its refined carbs and caffeine, which lack protein or fiber to help stabilize blood sugar.

On the plus side, Cassetty points out that coffee itself is high in antioxidants and linked to benefits such as better brain function and lower chronic disease risk.

Angelone, another dietitian, warns the meal is high in sugar and low in produce, but Upton says smaller portions in Europe may make it less of a concern.

Sweden: bread, boiled egg, yogurt, and coffee​

A typical Swedish breakfast may include buttered bread or cheese on bread, a boiled egg, yogurt, and coffee—sometimes swapped for muesli or porridge.

Keatley considers it “compact but balanced,” with yogurt and eggs providing protein and fat, and bread delivering whole-grain carbs.

Angelone notes the yogurt’s probiotics support gut health, while Keatley suggests adding cucumber or tomato for extra nutrients.

England: full breakfast​

England’s traditional “full breakfast” includes bacon, sausage, eggs, baked beans, tomatoes, toast, and mushrooms, with black pudding as an occasional extra.

Keatley says “the tomato is doing the heavy lifting” nutritionally, while Cassetty cautions that processed meats raise saturated fat intake.

Her recommendation: replace some meats with mushrooms, choose low-sugar baked beans, and switch to whole-grain toast for a healthier plate.



Also read: Not your typical suspect: this breakfast item may increase cancer risk

Tanzania: mandazi, eggs, and fruit​

In Tanzania, breakfast may feature mandazi—fried bread similar to donuts—served with coffee or tea, eggs, and fruit.

Cassetty says eggs and fruit deliver protein, vitamins, and fiber, but Keatley notes that mandazi made from refined flour offers carbs with few nutrients.

Angelone advises pairing carbohydrate-heavy foods with protein to keep blood sugar stable.

South Korea: rice, seaweed soup, and banchan​

South Koreans may start the day with rice, seaweed soup, and banchan—small side dishes like kimchi.

Keatley says seaweed brings minerals such as iodine, and kimchi offers gut-healthy probiotics.

Gans points out that the meal is low in both protein and fiber, which could lead to hunger before lunchtime.

Keatley recommends adding egg or tofu to make it more satisfying.


From seafood in Japan to fried bread in Tanzania, breakfast traditions across the globe show just how varied the first meal can be.

Mixing international inspiration with balanced nutrition might be one of the easiest ways to make mornings healthier—and more exciting.

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Do you stick with the same breakfast every day or like to mix it up? Which of these global breakfasts would you most want to try at home? Have you ever borrowed breakfast ideas from another culture? How did it turn out? Share your thoughts in the comments!