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The Best Breakfast Foods to Buy at Kroger for Weight Loss, Says Dietitian

Add these to your cart during your next Kroger run!

Eating right for your first meal can set the stage for how you feel and approach all other eating opportunities for the rest of your day. Breakfast can be convenient and quick or more drawn-out and relaxing. Good news: both of these versions of breakfast count. However, still being attentive to your food choices in a fast-paced or casual meal can make a difference in your health and your weight.

The nation's largest grocery retailer, Kroger, offers an impressive number of options from wall to wall (or on their digital eCommerce site, including online health and wellness retailer Vitacost) towards healthy, weight-loss-friendly breakfasts. Here we explore seven breakfast foods you can find at Kroger to throw in your grocery cart this week to help keep weight in check. Then, for more grocery shopping tips, check out these Best Snacks You Can Buy at Kroger Right Now, Says Dietitian.


JUST egg plant-based scramble
Courtesy of Kroger
3 tbsp: 70 calories, 5 g fat (0 g saturated fat), 160 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 5 g protein

This plant-based liquid egg has been on the market for a couple of years and is a real rival to its animal-based competitor. JUST Egg has no cholesterol nor saturated fat and contains just about the same amount of protein as conventional large Grade A hen eggs (five grams of protein versus six grams of protein, respectively). Its protein comes from mung bean—a legume that looks like a cross between garden peas and green lentils. Sticking to one serving (three tablespoons) of JUST Egg towards a breakfast omelet, French toast, quiche, or scramble can be a terrific way to control calorie intake while getting the most out of breakfast.

Nature's Path Organic Gluten-Free Qi'a Superfood Superseeds and Grains Oatmeal

nature's path organic gluten-free qi'a superfood superseeds and grains oatmeal
Courtesy of Kroger
1 serving: 150 calories, 3 g fat (0 g saturated fat), 0 mg sodium, 25 g carbs (4 g fiber, 0 g sugar), 6 g protein

If you're looking to elevate your oatmeal game, this is THE product. It starts with rolled oats (known to contain soluble fiber which slows digestion, helping us feel full and thereby assisting with weight loss), then layers that with buckwheat groats, chia seeds, amaranth, hemp seeds, sorghum, and quinoa. These hefty grains and seeds should have no problem keeping you full until a light midmorning snack or lunch.

Silk Plain Dairy-Free Soy Yogurt Alternative

silk plain dairy-free soy yogurt alternative
Courtesy of Kroger
3/4 cup: 110 calories, 4 g fat (0.5 g saturated fat), 65 mg sodium, 10 g carbs (2 g fiber, 5 g sugar), 7 g protein

This is one of the lightest dairy-free yogurts on the market. It has just 110 calories per 3/4 cup, two grams of fiber per serving, and less than five grams of sugar per serving. You also won't find any sugar substitutes in its ingredient list. This product has a hint of vanilla that cuts the sour flavor there could be in yogurt with lower sugar. Use it in a yogurt parfait, in a smoothie, as a fruit dip, or for chia pudding.

Kroger Diced Potatoes O'Brien with Peppers and Onions

kroger diced potatoes o'brien with peppers and onions
2/3 cup: 60 calories, 0 g fat (0 g saturated fat), 20 mg sodium, 13 g carbs (2 g fiber, 1 g sugar), 2 g protein

Some of us really struggle to incorporate vegetables at breakfast time. This product makes things easy with a mix of potatoes, onions, and green and red bell peppers. This item is special because it doesn't contain added oil or salt! Added fats in food can quickly rack up calories and make it more challenging to stick to calorie goals as we lose weight.

This Kroger vegetable mix is perfect if you're creating a small breakfast burrito, veggie hash, or power bowl. Consider adding in some black beans or black-eyed peas to increase soluble fiber for satiety.

Food for Life Ezekial 4:9 Cinnamon Raisin Bread

food for life ezekiel cinnamon raisin bread
Courtesy of Kroger
1 slice: 80 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 18 g carbs (2 g fiber, 5 g sugar), 3 g protein

Hearty bread slices at just 80 calories each are harder to come by. This bread delivers just that, along with 2 grams of fiber, 30% of your Daily Value (DV) in manganese, 15% DV of niacin (vitamin B3), and 20% DV of zinc. It is made with sprouted grains and beans while containing actual raisins and cinnamon. This product is a perfect alternative to heavy sweet breads!

Dole Banana Mango Berry Crafted Smoothie Blend

dole banana mango berry crafted smoothie blend
Courtesy of Kroger
1 bag: 160 calories, 1 g fat (0 g saturated fat), 0 mg sodium, 36 g carbs (6 g fiber, 23 g sugar), 2 g protein

Smoothies are a dietitian's go-to answer for how to easily fit in more produce, especially frozen fruit! This blend includes six different fruits: banana, mango, strawberry, blueberry, blackberry, and kiwi. All the sugar in this product is naturally from fruit and not from added sweeteners like syrup or cane sugar. It comes with five pre-portioned bags to make it even more simple for smoothie-making!

Blend one bag with a cup of low-fat dairy or non-dairy milk, a scoop of your favorite protein powder, and dark leafy greens(like spinach) if you're up to it, and you have a complete meal that should stick with you for hours to offset hunger spikes.

Eggo Thick and Fluffy Blueberry Whole Grain Waffles

eggo thick & fluffy whole grain waffles
Courtesy of Kroger
1 waffle: 130 calories, 4 g fat (1 g saturated fat), 250 mg sodium, 22 g carbs (3 g fiber, 5 g sugar), 3 g protein

We thought it was a misprint too. A toaster waffle that is whole grain, with the great taste of blueberries, and extra fluffiness to boot? It sounds too good to be true, but it's not. It is also a great source (20% DV) of calcium, vitamin A, and iron. Eat it as-is (why not?) or with a one tablespoon smear of peanut butter or margarine.

For more ideas on great breakfasts to help support weight loss, read The Verdict on the Best Weight Loss Foods to Eat for Breakfast and 9 Healthy New Breakfasts on Grocery Store Shelves, Dietitians Say.

Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. Read more about Molly