• I've been following the Mediterranean diet for years, and I've learned a lot of simple recipes. 
• Lamb souvlaki, baked salmon, and creamy chicken pasta are all in my dinner rotation. 
• For breakfast, I love shakshuka, and orange, avocado, and shrimp salad is a great lighter meal.

I learned to cook for the Mediterranean diet at university over five years ago. Since then, I've tried various recipes and even developed some of my own.

I take a minimalist approach to my diet and often only use a few ingredients in my meals. I bulk out the more expensive ingredients, like fresh fish and poultry, with whole grains, mixed beans, and vegetables.

My favorite recipes take about 10 to 30 minutes to prepare and don't require any specialist equipment. 

I've discovered a love for orange, avocado, and shrimp salad

I wasn't initially convinced that orange, mustard, and shrimp went together. It felt unnatural to make a salad without traditional ingredients like cucumber and tomato.

However, the sweetness of the orange sharpens the buttery avocado and perfectly complements the shrimp. 

Start by tearing half of an orange into segments. Squeeze the juice from the other half and put it to the side. Dice an avocado, slice half a red onion, and rip up some romaine lettuce. Add all of the components to a bowl with a few pieces of shrimp on top — I like to buy the precooked kind for convenience.

To make the dressing, combine the orange juice with a splash of olive oil, a teaspoon of wholegrain mustard, and a little salt and pepper.

Zucchini fritters with tzatziki make a wonderful lunch

Vegetable fritters are one of my favorite snack foods to batch-cook and freeze for busy weekday lunches. 

Grate one zucchini and half an onion into a sieve. Add a little salt and squeeze out the excess water with a spoon.

Then, grate a handful of Parmesan into a bowl with a cup of all-purpose flour, a splash of milk, and one egg. Combine the grated vegetables and batter. 

Add a generous amount of olive oil to a pan and fry small dollops of batter until golden. Press the fritters flat to make sure they're cooked all the way through.

For the tzatziki dip, mix Greek yogurt, two crushed garlic cloves, a sprig of fresh mint, and a dash of olive oil. 

Smoked mackerel pâté is an indulgent treat

Instead of sweets and chocolate, I like to indulge in cheeses, smoked meats, and pâtés. 

To make that fit into my Mediterranean diet, I combine precooked and shredded smoked mackerel, light cream cheese, and a squeeze of lemon juice.

Season the pâté with salt and pepper, and serve it spread on sourdough toast. 

Shakshuka is the ultimate weekend brunch dish

If I fancy a Mediterranean breakfast on the weekend, I go for shakshuka.

Sauté diced red pepper, green pepper, and onion with two crushed garlic cloves. Add a sprinkle of cumin, paprika, coriander, and red-chili flakes before pouring in some chopped tomatoes.

Place three eggs in the mixture, cover the pan, and let them simmer on low heat.

Remove from the heat once your eggs are cooked to your liking and finish with fresh chopped parsley and mint. 

On special occasions, I'll whip up a lamb souvlaki

As a young journalist, lamb is a little out of my price range, so I reserve it for special occasions.

I opt for a good-quality lamb shoulder and season it with garlic, oregano, lemon juice, and olive oil for a few hours.

Add chunks of lamb to a wooden skewer and throw them on the grill. I often bulk out my kebabs with bell peppers and onions.

Finish the meal with tzatziki and Greek potatoes. 

Salmon with veggies is an easy weeknight meal

If I've spent my evening at a spin class or late-night meeting, salmon is my go-to dish.

Season some fillets with garlic and herbs and wrap them in aluminum foil. Cook them in the oven for about 15 minutes and pair them with roasted asparagus and broccoli. 

I've concocted a Mediterranean version of a make-your-own pizza 

If you have an at-home dinner date coming up, make some puff-pastry pizza together.

Roll out a premade puff-pastry sheet, add pesto and tomato paste for the base, and cook for five minutes. 

Once it's out, top with crumbled feta, spinach, and onions for a veggie-style pizza. You could also use some shredded salmon for a little extra protein.

Put it back in the oven until the cheese starts to brown and melt.

To balance out my lighter meals, I like to make a 1-pot creamy-chicken pasta 

We all need cheesy carb-filled dinners from time to time — the Mediterranean diet is all about balance and moderation. 

Chop up a few chicken breasts, fry them in a pan until golden, and remove.

Sauté a few cloves of garlic and combine with chicken stock, heavy cream, and fettuccine pasta in the pan. The measurements will depend on how much you like garlic and cream. 

Once the sauce has thickened, sprinkle in some Parmesan, olives, and lemon slices and pop the cooked chicken back in.

Chorizo and butter-bean stew is a cozy meal 

On colder days, I like to cozy up with a stew.

Slice up some chorizo and fry in a pan for a few minutes. Crank your extractor fan onto its highest setting to avoid the smoke alarm going off — I speak from experience. 

Toss in cans of butter beans and chopped tomatoes and let everything sizzle.

Add a big spoonful of pesto for a garlicky twist and serve.

I like to make frittata when it's time to clean out the fridge

When I don't know what to make, eggs are always a great option.

Mix a few eggs, a handful of sun-dried tomatoes, and some crumbled feta cheese together.

Finely dice half an onion and fry with crushed garlic for a few minutes. Sauté some spinach in the onion mixture and pour the egg concoction on top.

Bake in the oven until the egg is fully cooked and garnish with fresh parsley and your seasonings of choice. 

Whenever I need a little extra protein, I turn to tofu 

If I find myself in a bit of a food rut, I mix things up with meat alternatives.

I've only recently discovered tofu, and I've been enjoying adding it to salads and grain bowls for a protein boost.

I marinate the tofu cubes in lemon, garlic, and rosemary overnight and then fry them in olive oil for a crispy texture.

This story was originally published on May 17, 2022, and most recently updated on January 10, 2025. 

• Business Insider asked three chefs about their favorite breakfast dishes to make in an air fryer.
• Air-fried doughnuts can be just as tasty without the added mess of deep-frying.
• The countertop appliance is perfect for making crispy breakfast burritos and home fries. 

Air fryers are surprisingly versatile. Their ability to make food crispy using little or no oil makes them ideal for adding flavor and crunch to a range of breakfast dishes.

Business Insider asked three professional chefs to share their favorite morning meals to cook in an air fryer.

Here are their top suggestions.

Air-frying may be a shortcut to perfect bacon.

Chef Meredith Laurence of Blue Jean Chef told BI that bacon and air fryers are a perfect match. 

"There's no tidier way to cook bacon than in an air fryer," she said. "The air fryer limits the splatter around your kitchen and makes the bacon crispy."

You can air-fry it on a flat tray, but using a wire rack will allow the excess fat to drip away and may result in crispier bacon.

It's a great way to make mini egg frittatas.

Christina Stanco, executive chef at Central Kitchen and Bar in Detroit, told BI that she loves making mini egg frittatas in the air fryer. 

"Mini egg frittatas are quick and easy in the air fryer," she said. "Just pour whisked eggs and diced peppers into cupcake papers, top with cheese, and air-fry."

You can experiment with adding your own favorite toppings to the mini frittatas, like bacon bits or fresh herbs.

Try using an air fryer to make crispy breakfast burritos.

Breakfast burritos are the ultimate portable morning meal, and they're easy to make in the air fryer. 

"Air-fryer breakfast burritos are a favorite of mine," Stanco told BI. "Just roll up scrambled eggs, sausage, and cheese into a flour tortilla and cook it in the air fryer." 

She suggested trying to avoid adding wet ingredients like salsa or sliced tomato before cooking as excess moisture may result in less crispy burritos.

French-toast sticks are usually a hit with kids.

French-toast sticks are a fun breakfast treat that you can throw together with common kitchen staples. 

"Simply cut bread slices into fingers and then soak them in a French-toast egg mixture before coating them in crushed Corn Flakes or other cereal flakes," Laurence told BI. 

Air-fry the sticks at 400 degrees Fahrenheit for eight to nine minutes, so they're crispy but not dry, and serve them with maple syrup or Greek yogurt and berries.

Cinnamon rolls are a sweet way to use the countertop appliance.

For a decadent morning treat, Laurence suggested baking a few cinnamon rolls in your air fryer. 

"Roll out the dough, brush it with butter, and sprinkle cinnamon sugar on top," she said. "After forming the rolls and letting them rise, pop them in the air fryer for 10 minutes at 350 degrees Fahrenheit."

You can use your own homemade dough or opt for a premade variety to save time. Finish off the cinnamon rolls with a sweet glaze or cream-cheese frosting.

Air-fried home fries are a flavorful breakfast side.

Home fries are seasoned and fried potato chunks often served alongside eggs or meat at breakfast. 

"Home fries are a must in the air fryer," Stanco told BI. "Be sure to season the chopped potatoes with herbs and spices before cooking them."

She suggested using a "floury" variety of potatoes, such as an Idaho russet, for the best texture and flavor.

Eggs in a basket are a fun and easy breakfast dish to try.

Eggs in a basket — also known as egg in a hole — is a quick breakfast dish that looks a lot fancier than it is.

"You can make 'eggs in a basket' very easily in the air fryer by making indentations in a few slices of bread, cracking eggs into the indents, and air frying," Laurence said. 

The chef recommended cooking the eggs for five to seven minutes at about 380 degrees.

For a twist on this recipe, swap the slices of toast for hollowed-out bread rolls.

Breakfast sausages cook up nicely in an air fryer.

Using an air fryer to cook your breakfast sausages can help you avoid excess fat and grease.

"Placing the sausages in a perforated or mesh basket allows the fat to drip away, helping them crisp up faster," Laurence told BI. 

You can also use an air fryer to add a bit of extra crispiness to vegetarian or vegan sausages. The plant-based varieties usually have less fat, so give them a light spray of oil before air-frying. 

Switch things up with some sweet-potato fries for breakfast.

Chef Hayato Yoshida, cofounder of Wagyu Beef, told BI that an air fryer can easily turn sweet potatoes into a tasty morning meal. 

"Instead of throwing them in the oven or microwave — which might make them soggy — put them in the air fryer instead," he said.

You can also shred your sweet potatoes and air-fry them as hash browns or nests.

Doughnuts are surprisingly easy to make right at home.

Skip the line at the coffee shop and make your own fresh doughnuts at home. 

"Instead of going through the hassle of deep-frying, consider air-frying a couple of fluffy doughnuts," Yoshida told BI. "They're delicious and will definitely help satisfy your morning sweet tooth."

Try using canned biscuit dough shaped or cut into rings if you're short on time. 

You can add a glaze to your doughnuts by dipping them in a mixture of powdered sugar and water or milk, but be sure to wait until they've fully cooled before glazing. 

Air-fried egg rolls are a quick and portable breakfast.

If you're looking to break out of a breakfast rut, consider using an air fryer to make breakfast egg rolls.

"Breakfast egg rolls are a great handheld breakfast option for those on the move," Yoshida told BI. "I love air-frying egg rolls and enjoying them as a treat in the morning."

To make them, scramble eggs with your choice of chopped vegetables or meats, portion the mixture into egg-roll wrappers, fold and roll them up, and air-fry until golden.

This story was originally published on January 6, 2021, and most recently updated on January 10, 2025. 

Read More:

• Chefs and bakers share 10 of their favorite desserts to make in an air fryer
• Chefs share 16 of the best foods to make in an air fryer
• 7 things you should cook in an air fryer and 7 things you shouldn't
• 10 of the best air fryer recipes you should know

• The DASH diet promotes low-sodium meals with fruits, vegetables, whole grains, and lean proteins. 
• Eggs, oats, whole-wheat toast, and yogurt with fruits or veggies make up a DASH-approved breakfast.
• Wraps, smoothies, overnight oats, and parfaits are great to-go options for a healthy morning meal.

Dietitians have called the DASH, or dietary approaches to stop hypertension, diet one of the healthiest ways to eat. 

It emphasizes foods that are rich in potassium, magnesium, and calcium, and studies have shown that the eating plan may help followers lower their sodium to better regulate their blood pressure. It also emphasizes vegetables, fruits, and whole grains with small portions of low-fat dairy, fish, and poultry. 

Business Insider consulted nutritionists and dietitians to come up with a list of DASH-friendly breakfast ideas packed with protein, vitamins, and healthy fats. 

Avocado toast with salmon and arugula is a protein-packed breakfast idea.

Registered dietitian Rima Kleiner of Dish on Fish shared an elevated twist on classic avocado toast.

She recommended smashing avocado onto a slice or two of whole-wheat toast and topping it with arugula, smoked salmon, and a light drizzle of olive oil.

"This easy bistro-style breakfast provides one to two servings of whole grains and a serving of vegetables, which are both rich in dietary fiber to help lower blood cholesterol levels and provide important nutrients and phytochemicals," she told BI.

Overnight oats are filling and simple to prepare.

Registered dietitian and nutritionist Shena Jaramillo told BI that overnight oats are an easy way to start off a DASH-friendly day of eating. 

"This is a high-fiber food that will help to keep cholesterol in check and provide you with plenty of vitamins and minerals," she said. "Best of all, it's ready when you wake up, and it can be prepared in advance."

Overnight oats can be made with low-fat dairy or nondairy milk, your favorite fruit, and a sprinkle of coconut or chocolate chips. Simply mix uncooked oats with your choice of milk and let the mixture sit in the fridge until the oats are tender.

Clean out your fridge and boost your protein intake with a vegetable omelet.

Whipping up a veggie omelet is a sneaky way to use up leftover produce and start your day with some protein. 

"For this dish, throw in all the leftovers from the fridge. Spinach, onions, bell peppers, and jalapeños are some of my favorites," Jaramillo told BI. "This is a higher-protein food to help keep you full throughout the day."

Along with the protein punch from the eggs, the vegetables in this dish deliver some fiber and micronutrients. 

Start your day on a lighter note with a juicy mango bowl.

Certified nutritionist and skin-health specialist Ann Ramark told BI that a mango bowl may be the perfect breakfast for those who have a sweet tooth. 

She suggested topping thawed-out frozen mango chunks with fresh berries, a scoop of pea protein powder, and a handful of chopped almonds. 

"With this sweet breakfast alternative, you get an extra boost of antioxidants from the fruit and protein from the powder," she said. "The healthy fats from the nuts will also increase the uptake of the antioxidants from the fruit and berries."

Try a Mediterranean sandwich for a grab-and-go DASH breakfast.

If you don't usually have time for a sit-down breakfast, Ramark suggested making a Mediterranean-inspired sandwich with sourdough bread, hummus, bell pepper, tomato, and a few slices of avocado. 

"By choosing a whole-grain bread like sourdough, you're avoiding added sugar and sodium," she told BI. "Hummus is also a great spread with lots of extra fiber, protein, healthy fats, and even extra antioxidants from the chickpeas."

This breakfast can also be cobbled together the night before to keep your morning routine as streamlined as possible. 

A carrot and ginger smoothie is packed with vitamins and flavor.

Carrot and ginger may sound like an odd breakfast combo, but Ramark told BI that the smoothie blend is a great way to load up on fruits and veggies.

To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top. 

"This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake," she said.

Peanut-butter toast topped with berries can keep you full for hours.

Registered nutritionist and dietitian Erica Ingraham told BI that peanut-butter toast made with whole-wheat bread and topped with berries is a fantastic DASH option that's both sweet and savory. 

"This breakfast has all the macronutrients: carbs, protein, and fat," she said. "Nuts contain monounsaturated fats, which are heart-healthy. Fruit is also a good source of fiber. Fiber may also help lower blood pressure and inflammatory markers in some individuals, contributing to a healthy heart."

Vegans may be delighted by this DASH-friendly tofu scramble.

The DASH diet recommends reducing animal products such as meats, cheeses, and butter, and adding in more plant-based foods.

Ingraham told BI she recommends trying a tofu scramble to boost your protein and fiber intake sans animal products.

"Sauté tofu with onions, peppers, greens, mushrooms, or whatever vegetables you have left in your fridge," she said. "This tofu scramble is a great way to get some plant-based protein and an extra few servings of veggies into your day."

Try an egg-white "tortilla" with vegetables for a low-carb morning snack.

Registered dietitian Melissa Nieves told BI that whipping up an egg-white "tortilla" and packing it with veggies is a hearty, low-sodium breakfast option. 

"Eggs are a great source of high-quality protein, which can make for a filling breakfast," she said.

Adding potassium-rich vegetables such as spinach, mushrooms, and broccoli will further help increase your overall daily vegetable intake.

To make the "tortilla," simply separate the yolks from the whites of two to three eggs and allow the whisked whites to cook in a non-stick pan until they are solid enough to flip. Then ladle in as many veggies as you like. 

A granola-and-nut parfait is a healthy and spoonable breakfast treat.

For a heart-healthy meal that comes together in seconds, Nieves recommended loading a cup or so of Greek yogurt with a spoonful of unsweetened granola, chopped fruit, and a handful of nuts such as walnuts or almonds. 

"I like to recommend Greek yogurt over regular yogurt since it's much higher in protein and therefore keeps you fuller for longer," she told BI. "Also, yogurt is full of potassium and calcium, minerals which are necessary for healthy blood pressure and which the DASH diet emphasizes."

A nut butter and yogurt smoothie can keep you full until lunchtime.

Nieves suggested blending up a smoothie that uses a base of low-fat yogurt with a dollop of nut butter and a handful of frozen fruit. 

"Adding nut butter to your smoothie increases the protein content and provides heart-healthy plant-based fats," she said. "Nuts may also help reduce the tightness in blood vessels, which contributes to high blood pressure."

Smoothies have the added bonus of being super easy to make, and you can even batch-prepare the ingredients and freeze until ready to use.

Mix chia seeds with dairy or plant milk for a satisfying morning pudding.

Registered dietitian Madeline McDonough told BI that chia pudding is a surprisingly easy and filling DASH-approved breakfast.

"Chia seeds are rich in anti-inflammatory omega-3 fats as well as insoluble fiber," she said. "If you're making your own at home, you can opt for a low-fat milk or milk alternative as the base and top with your favorite fruit or nut butter for the perfect DASH breakfast."

Add cinnamon to your chia pudding for some sugar-free sweetness, or sprinkle on some fruit for an additional boost of vitamins.

This story was originally published in January 2020 and most recently updated on January 8, 2025.

Read More:

• I followed the Mediterranean diet for a week, and I get why it's so popular
• 5 of the biggest drawbacks of the Whole30 diet
• 8 of the best ways to eat eggs on the go
• I always skip breakfast, but eating it for a week changed my snacking habits for the better

• Gut health is a key cornerstone of our overall health as it can affect many bodily systems.
• A diet high in fiber, fermented foods, and polyphenols can help support a healthy gut microbiome.
• Emily Leeming, a gut health expert and dietitian, sees her breakfast as a chance to boost her fiber intake.

A gut health scientist and dietitian shared the two breakfasts she often eats to help boost her gut microbiome.

Gut health is a key cornerstone to overall health because it is thought to influence everything from the immune and endocrine systems to the brain, Emily Leeming, a gut microbiome researcher at King's College London and a former private chef, told Business Insider. Experts consider a gut that contains a diverse community of microbes healthy.

What's great about the gut microbiome, the name for the trillions of microbes that live in the gut lining, is that what we eat shapes it, Leeming, who is based in London and the author of "'Genius Gut: The Life-Changing Science of Eating for your Second Brain," said.

Eating a diet packed with fiber, polyphenols — the compounds that contribute to the pigment in many fruits and vegetables — and fermented foods, can help those microscopic bugs thrive, she said.

Leeming sees her first meal of the day as a key time to boost fiber by adding some veggies or fruits if she's preparing something sweet. She also tries to get around 20 to 30 grams of protein in each meal, including breakfast.

"It's those simple small changes that we make on a regular basis that actually have the most impact," Leeming said.

She combines all those elements while making her meals taste great.

"Food has to taste delicious, otherwise life is sad," she said.

Roasted veggies and eggs on rye pumpernickel toast

Leeming is a big fan of pumpernickel rye bread as it's high in fiber. "For one slice, it's around seven grams of fiber," she said.

She loves to pair it with roasted vegetables and eggs. She places them all in a small oven dish and roasts them for 15 minutes at 392 degrees Fahrenheit.

"At the moment, I've been doing zucchini and baby tomatoes," she said, adding that she mixes in harissa and crumbles feta cheese on top.

At the end, she sprinkles some mixed seeds on top for added fiber and protein.

"What's really surprising to many people is that whole grains, beans, nuts or seeds actually tend to contain much more fiber than fruits and vegetables, although of course we still need to get fruits and vegetables," she said.

Overnight oats

Overnight oats prepared in batches are another breakfast favorite, Leeming said. She uses rolled oats and adds kefir, grated carrot, apple, blueberries, cinnamon, mixed nuts, chia seeds, and flax seeds.

Leeming's oats contain lots of gut-loving ingredients. Chia seeds feature about 30 grams of fiber per 100 grams, and berries tend to be higher in fiber than other fruits because they contain seeds, she said. They're also high in polyphenols.

She opts for kefir, a fermented milk drink, instead of yogurt because it tends to contain more probiotics, the good microbes.

• I reviewed all of the muffin flavors I could find at Costco and ranked them from worst to best.
• The double-chocolate muffin was tasty but not as impressive as the others. 
• Even though I felt it was slightly undercooked, the blueberry muffin still rose to the top.

I had never tried a Costco muffin before this taste test.

Every time I go to Costco, I glance wonderingly at the enormous muffins from the bakery.

For years, I've yearned from afar, but I decided to try them all for the first time and rank them from worst to best.

I purchased and sampled them plain, at room temperature, and on the same day. Half were baked that morning, and the other half were from the day prior.

The first thing that struck me about these muffins was how incredibly heavy they were. Squat with a nearly ideal, almost equal top-to-bottom ratio, they felt remarkably dense.

Enticed by the generous, visible toppings, I dug in.

Editor's Note: Availability may vary as some of the muffin flavors are limited-edition or have been discontinued.

The double-chocolate muffin was the least interesting.

This muffin looked promising with a rich-brown base studded with large chunks of chocolate. 

There was no discernible aroma once I opened the package, but a closer sniff revealed the scent of basic chocolate cake, which intensified when I cut the muffin open. 

The center rise seemed slightly liquidy, which was likely a batch-specific problem since the blueberry muffins also made that day were even more undercooked.

I still appreciated that the chocolate chunks were embedded throughout the muffin and not just tossed on top for visual appeal. These pieces were great for taste and texture, adding moisture and dimension to the otherwise somewhat dry and flat-tasting chocolate base.

They also melted down nicely in each bite, like inverse frosting.

On its own, this muffin reminded me of a Dutch-cocoa cupcake, with a shy hint of chocolate that wouldn't quite commit. It wasn't rich like Devil's food cake, but also wasn't fudgy or moist.

The almond-poppy option had an unexpected, yet welcome combination.

Typically, poppy seeds are paired with lemon in muffins, but in this case, they're combined with a lusciously aromatic almond flavor.

It was the only muffin that had an immediately discernible scent as soon as I opened the package. It also had the highest tops of them all, with a firm, dry surface. 

Slicing through it sounded like cutting a slightly wet sponge, which was a bit off-putting, but eating this muffin continued to be a sensory experience.

The seeds pleasantly popped in my mouth, cracking between my teeth even after I ate the base. If you like to savor your sweets, this flavor is the one for you.

A hybrid between a heavy pound cake and a white-almond wedding cake, it felt plush and tasted slightly nutty and sugary, with a sweetness that ramped up as I ate it. 

This was definitely the easiest to eat in a large quantity since it was consistent from bite to bite, each of which was predictably good.

The coffee-cake muffin tasted like Cinnamon Toast Crunch.

Some hybrid baked goods — like the double-chocolate muffin — lack an identity. But this flavor really went for it, tying together three delectable breakfast treats in one powerful package.

It had the shape and density of a muffin, the hit-you-over-the-head flavor of Cinnamon Toast Crunch, and the texture of coffee cake, all topped with a crispy crumb streusel. 

This muffin didn't smell like much when I opened the container, so I didn't expect it to pack such a sugary wallop.

As I cut into it, I was greeted with a visual of ribbons of cinnamon layers, swirling like a galaxy.

Once I bit into the muffin, the crumb topping remained crisp, but the dense center melted into a moist, airy mouthful.

I was first hit with the cinnamon and sugar, and I loved that the toppings weren't excessive since the batter itself was a flavor bomb. It had an intense sweetness that settled and lingered. 

WINNER: The blueberry muffin seemed undercooked but still my favorite.

I adore blueberry muffins, so the mere sight of the plentiful, baked berries tumbling down the crests of these tops was enough to cause a Pavlovian reaction.

I tempered my excitement, though, because the surfaces looked dry, and unless I held them close to my face, these treats barely smelled like anything. However, I could feel through the knife that this muffin was outrageously moist.

Baked the same day as the double-chocolate muffins, this batch also felt a bit underdone — what I thought might be custard was likely batter. 

But this muffin was excellent enough that I still ranked it first. Despite the appearance of the outer crumb and the flaw in its technical execution, it went above and beyond in nearly every way.

It was really well-balanced since the taste was subtly sweet, and the texture was dense and heavy without feeling like a pound cake. Plus the dry-looking top was actually quite soft, and the bottom edges easily melted away.

The cascades of blueberries were everything I'd hoped they'd be — naturally sweet and juicy.

Pairing this muffin with milk or coffee would also nicely bring out the vanilla finish.

Ranking these muffins was a really tough task.

Between dry textures and disproportionate toppings, many commercial and supermarket muffins often fall flat, but Costco's suffered no such issues.

Tasting them was easy. Not a single one needed additional toppings or adjustments to shine.

Despite there only being four muffin flavors to rank, this taste test was an excellent example of good curation. You don't need to have a million varieties of something to excel in it — just a few exceptionally well-done options.

There was no worst flavor, and handing out the blue ribbon was a challenge since the options were diverse enough to make it subjective. 

So I can say with certainty that there isn't a wrong choice, and I can't wait to try the seasonal flavors.

This story was originally published on August 30, 2021, and most recently updated on November 20, 2024.

• I tried 20 breakfast foods from Trader Joe's, from Greek yogurt to pancakes.
• I loved cereals like the strawberry-yogurt O's and vanilla-almond clusters.
• Iconic staples like the protein muffins and frozen hash browns were slightly underwhelming.

Whether I'm in the mood for a protein-packed bar or a breakfast that feels a bit more filling, I look for foods that strike the right balance of convenience, affordability, and taste — and there's no better place to find that than Trader Joe's. 

I tried some of Trader Joe's most popular breakfast foods as part of an ongoing series to review the chain's best items.

Keep reading to see which Trader Joe's breakfasts I'll purchase again and which ones I'll skip.

Editor's Note: This story was originally published on August 15, 2021, and most recently updated on November 19, 2024. Product availability may vary by location. 

Both kids and adults would enjoy the strawberry-yogurt O's

To capture the spirit of a classic breakfast while putting a twist on circular cereal, Trader Joe's infused these bits with the flavor of strawberry yogurt.

The result is a fusion of slightly sweet, subtly fruity, and perfectly crunchy magic that didn't stick to the roof of my mouth.

The freeze-dried strawberries added a slightly chewy pop of natural fruit flavor that accentuated the cereal's subtle vanilla taste. If I have any complaints, it's that there weren't more of them in the box.

The ratio of cereal to strawberry was way off in the first few bowls I tried, with only a few pieces showing up in each serving, whereas the ones I ate later in the week were full of berry goodness. So make sure you shake the bag for a more even distribution.

VERDICT: I will absolutely buy this cereal again, no questions asked. 

The vanilla-almond clusters cereal was delicious enough to eat without milk

I believe you generally can tell a good cereal by whether it's yummy enough to be eaten dry, and Trader Joe's vanilla-almond clusters aced that test.

From the moment I ate that first handful, I was prepared to devour an entire bowl without a spoon or milk.

It had one of the most satisfying crunches of pretty much any cereal I've ever eaten and consisted of perfectly ratioed sweetened-corn flakes, almond slivers, and vanilla-flavored granola clusters that were just the right size for eating by the mouthful.

No one element overpowered the other, so I detected the vanilla and nutty flavors in every bite.

The tasty vanilla-granola chunks really won me over, and they have become such a fan favorite that Trader Joe's also sells a box of them called Just the Clusters.

I personally recommend pairing this cereal with vanilla-flavored almond or oat milk to really amp up the flavor, but it was just as tasty with yogurt.

However, this is a cereal that needs to be eaten quickly, so I'd advise against pouring a gigantic bowl of it unless you're OK with soggy corn flakes.

VERDICT: Despite some minor flaws, I gave this cereal a 10/10 for flavor.

Great with milk and yogurt or on its own, it's the kind of breakfast that's good to have on hand.  

This vanilla cultured coconut milk had a good, creamy texture

The refrigerated section at my local Trader Joe's was packed with a variety of yogurt alternatives. Determined to taste at least one of each kind, I tried the coconut-milk version first.

As I opened the container, I was met with a pristine, pearly white surface and a strong coconut aroma that I loved.

Some liquid formed along the edge of the cup, which is pretty standard when you open a can of coconut cream, so I wasn't alarmed since it just requires some additional stirring.

For the most part, I enjoyed the way this cultured coconut milk tasted. It wasn't completely smooth, but it still had a nice creaminess to it.

But if you're not a fan of coconut, this product probably isn't for you. It was like a coconut yogurt featuring a whisper of vanilla essence.

But if you're a fan of the tropical flavor like I am, you'll likely love this option. 

VERDICT: Between the creamy texture and yummy coconut flavor, this option earned high marks as a dairy-free breakfast in my book. I can totally see myself buying it again.

The apricot-mango Greek whole-milk yogurt had a yummy tang to it

Slightly tart and subtly sweet with a tropical flair, this apricot-mango yogurt was like summertime in breakfast form. 

By the time I got to the bottom of the container, I was scraping the sides with my spoon to get every last bit.

It was sweet and tangy enough to keep me reaching for more without tasting like fruity lotion.

A perfectly wholesome, refreshing, and quick breakfast, it also contained tiny chunks of fresh fruit — mostly apricot — scattered throughout the cup, which added pops of tangy flavor.

VERDICT: This yogurt was so good it didn't need any extra toppings, so you can safely bet I'll be coming back for more.

The black-raspberry Greek nonfat yogurt was quite tasty

I usually top plain Greek yogurt with some combination of fruit, so Trader Joe's just made things easier by flavoring this cup with berries.

The black raspberry's tart flavor profile kept the yogurt from tasting super fruity. It was also very creamy, so much so that I'd compare it more to pudding than Greek yogurt.

Despite these good qualities, I couldn't help wishing it had more of a bite. Had I not devoured my vanilla-almond clusters before getting to this product, I would have totally mixed the two into a parfait.

This is a perfectly fine yogurt on its own, but I'm not sure if it's memorable enough to keep me coming back for more.

VERDICT: Plain Greek yogurt can be found at almost any grocery store, but Trader Joe's isn't an ordinary food shop.

This black-raspberry option caught my attention simply because I've never seen this flavor of Greek yogurt anywhere else, so I'd buy this again.

The organic creamy cashew cultured-yogurt alternative was a fine dairy-free option but not the best I've tried

Right off the bat, I was thrown off by this yogurt alternative's slightly grayish hue and speckles from the vanilla bean. If you're looking for something that has that vibrant-white color, you won't get that here.

But as far as dairy-free alternatives go, I thought this option was pretty good. The vanilla flavor was clearly detectable, and I barely noticed the cashew milk.

Unlike some dairy-free yogurts, this one didn't taste like artificial sugar, and the coconut cream added a nice level of natural sweetness.

I was slightly put off by the texture. It was pleasantly smooth for the most part, but there were some bites that felt a bit lumpy and required some additional stirring.

It was also much slimier than regular yogurt — mine slid off my spoon every time I scooped it and made for a goopy mouthfeel that I got used to after the second bite.

VERDICT: Despite some noticeable issues with the texture, this dairy-free alternative did a pretty solid job of mimicking standard vanilla yogurt.

I didn't necessarily find myself reaching for more, but it was easily one of the better dairy-free alternatives I've tasted. The addition of some fruit or honey-free granola would nicely complement the flavor. 

The strawberry yogurt is simple yet satisfying

This strawberry yogurt was pretty basic as far as breakfasts go, but sometimes reliability is more important than flashiness. 

It had a lusciously creamy texture and tasted like a basket of fresh strawberries.

I also appreciated that it came pre-stirred since I can't stand it when the fruit collects into a clumpy mess at the bottom of a container after you've already eaten all the yogurt. 

If I had any critiques, it's that I would have preferred if the fruit chunks were larger, but this yogurt had such a refreshing strawberry flavor throughout that I truly couldn't complain.

VERDICT: It may be basic as far as breakfast foods go, but this strawberry yogurt is a great option for mornings when I want something quick to eat that's a little bit lighter than a pastry, so I'll definitely buy it again.

The pineapple cottage cheese was a bit too tart for my liking

As someone who genuinely enjoys cottage cheese, I wanted to like this option but couldn't get past the texture.

The pineapple had a slimy quality that didn't pair well with the lumps of cottage cheese and tasted unusually tart. 

VERDICT: If this were pineapple yogurt, the combo might have worked fine, but this option was sadly a miss for me.

The organic cherry-pomegranate frosted toaster pastries blew me away

Everything about these toaster pastries was a perfect 10 for me. The filling tasted like it was made with real mashed fruit, and the exterior was perfectly chewy.

I'm not even a big cherry fan, but I found myself completely in love with the sweetly tart jelly that reminded me of the kind of fancy jam I could spread on a freshly baked scone.

Plus, each treat had a thin layer of yummy icing and pink sprinkles on top that made it simply irresistible.

If I was left to fend for myself for a week, I'd happily live off these pastries alone.

Needless to say, I don't know how I can ever go back to the other brand of toaster pastries I'm used to. These were just that impressive.

VERDICT: If you were to open my pantry, you'd find these pastries there again. 

The dark-chocolate, nuts, and sea-salt bar was surprisingly filling but tasted mostly like peanuts

With few artificial ingredients or fillers, this chewy chocolate-and-nut bar is a solid, no-frills snack designed to keep you energized on days when you have little downtime.

Overall, I enjoyed this bar, but I wouldn't say I was nuts about it — pun intended.

The rich chocolate came through nicely on the front end of each bite and provided a smooth contrast to all of the buttery nuts, but the peanuts were a bit overpowering.

You could've told me this was just peanuts and chocolate, and I'd believe you — I couldn't detect any trace of the cashews and almonds.

I'm not complaining too much because all of those nuts packed the bar with protein. By the time lunch came around, I was certainly ready to eat again but wasn't ravenous.

VERDICT: This Trader Joe's granola bar is a must-buy for anyone who's looking for something tasty and energizing to add to their breakfast rotation. 

It's exactly the kind of on-the-go breakfast that I can see taking to the office.

These vanilla overnight oats were very filling but didn't blow me away

This breakfast option tasted like cold oatmeal, but once I got over that, it was quite pleasant.

The oats were super soft and soaked up the sweet almond-milk taste, but I detected notes of cinnamon and cocoa, which was strange for a vanilla-flavored breakfast.

It wasn't bad, but I'm not sure if I'm completely sold on it just yet.

I've never made overnight oats myself, so I wasn't quite sure what to expect. But it kept me surprisingly full for several hours.

VERDICT: I'll pass on buying this again, but I can totally see people who enjoy the nutty flavor of almond milk loving it.

These jumbo cinnamon rolls were the epitome of pure bliss

I would like to sincerely thank whoever is in charge of Trader Joe's baked goods because these cinnamon rolls absolutely knocked it out of the park.

With every bite, my taste buds were treated to a glorious combination of buttery dough, cinnamon, and plenty of yummy icing. They smelled and tasted like something I'd buy from a bakery.

What set these apart from other store-bought options was the ample cinnamon presence. Some of the frozen cinnamon rolls I've tried rely on the sugary icing for flavor, but that was not the case with these.

Trader Joe's rolls sported a cinnamon coating on every layer, which wonderfully toned down some of the sweetness of the sugary icing.

Even though it was pretty heavy as far as breakfasts go, I didn't feel too full after eating it, which made it home run.

VERDICT: I don't eat cinnamon rolls often, but I'd happily buy these again next time I'm hosting friends or family.

The dark-chocolate protein muffin has the potential to be great

If you had told me a few years ago that people were making muffins in the microwave, I might have scoffed. Yet, here we are.

With 12 grams of protein per serving, these treats are essentially a wholesome take on the massively popular mug cake.

Despite the fact that they aren't vegan since they contain whey, these muffins have unsurprisingly been all the rage ever since Trader Joe's first dropped them. 

The instructions were straightforward: Simply add water to a cup, mix it well, and microwave it all for a minute.

It sounded easy enough, but as many who experiment in the kitchen know too well, baking is a science. Just because I was working with an instant muffin didn't mean I wasn't subject to the rules.

After free pouring water into the dry mix and microwaving it for a minute, the muffin wasn't even solid, but rather a cup of bubbling, scary-looking chocolate goop. 

Out of fear of possibly consuming something raw, I microwaved it for another minute, hoping the excess water would cook out. But instead, I ended up with semi-soft, semi-hard funk that smelled like a slightly burned brownie batter. 

The taste wasn't much better since it was bitter like unsweetened cocoa, and the texture was rubbery like old leftovers. I gave up on this meal after a few bites.

VERDICT: I still have mixed feelings about this protein muffin because I feel like it has the potential to be delicious when prepared correctly, so I'd give it another chance.

The maple protein muffin was just OK

To avoid repeating the same mistake I made with the dark-chocolate muffin, I measured out the water in a cup and stirred it exactly according to the package instructions.

That did the trick, and after less than two minutes in the microwave, the cup of beige batter solidified into the promised pastry.

Although I was super impressed by how quickly this muffin came together, it still left a lot to be desired since it had an unpleasant, microwaved texture.

And unlike most muffins — which are dense, moist, and scrumptious — this was spongy and dry. 

The flavor was weak compared to what was advertised by both its packaging and scent. Even though it smelled like maple syrup, it tasted like a slightly eggy pancake or thick crepe.

I didn't actually dislike it, but given how much hype these got on the internet, I was pretty disappointed.

VERDICT: Although I found it incredibly cool that I was able to cook a muffin in my microwave, I'll pass on buying this option again.

The gluten- and dairy-free frozen pancakes were an OK option, but I prefer the waffles

These pancakes were flops, literally.

Having tried and loved Trader Joe's gluten-free waffles, I expected these to be on the same level, but I can't quite put my finger on what went wrong.

I know human error is partially to blame since I opted to cook these in the microwave — which is usually the worst option on the box — but these pancakes were rubbery and bland.

Not even dousing these gluten-free pancakes in a sugary syrup could save them — instead, it turned them into a soggy, sad mess.

Determined to give this option the benefit of the doubt, I later gave it another chance by toasting the pancakes, which was a total game changer.

The edges crisped up nicely and the center became pillowy soft like a traditional pancake.

But the flavor still wasn't anything to write home about. It can't be easy to replicate the buttermilk taste without dairy, but a touch of vanilla or some other added sweetness could've helped. 

VERDICT: Trader Joe's has better gluten- and dairy-free products than these pancakes.

Although I ruined my first impression, they still paled in comparison to the chain's gluten-free waffles, so I'll skip buying these again.

The frozen hash browns tasted great with ketchup

Home fries and shredded potatoes are great, but nothing beats the convenience of handheld hash browns.

Trader Joe's sells these hash browns in a pack of 10, which is a pretty solid deal for the price. And even better, they don't contain too many bizarre ingredients.

Per the instructions, the hash browns can be cooked in the oven or pan-fried based on your preference, so I opted for the stovetop.

After just a few minutes in the frying pan, the hash browns developed a beautiful golden-orange sheen around the edges. Once removed from the heat, they retained some greasiness, but it was nothing that couldn't be fixed with a quick pat from a paper towel.

I liked that they had a nice, crispy exterior with no burned edges or cold pockets in sight, but the inside seemed slightly too soft, even bordering on wet.

After talking with some friends who swear by these hash browns, I've learned that air frying apparently eliminates that problem, but I also thought they were slightly too salty.

They weren't necessarily bad, and I liked the way they tasted with ketchup since it made for a yummy balance of salty, sweet, and acidic.

If you're looking for something that tastes like McDonald's renowned hash browns, these are unfortunately nothing like that, save for the shape.

VERDICT: Although these weren't the best hash browns I've ever eaten, they're good to keep around as a last-minute breakfast and simple enough that kids will love them. Just make sure you have ketchup.

I didn't care for Trader Joe's steel-cut oatmeal

Steel-cut oats, which are high in fiber, can be a pain to cook on the stove. Luckily, Trader Joe's frozen steel-cut oatmeal has a shorter cooking time.

Each package comes with two shrink-wrapped, cylindrical blocks of oatmeal that can be cooked in the microwave on high for two and a half minutes (and then a final minute after stirring). 

Though this oatmeal would likely be convenient for those wanting a high-fiber meal, as far as breakfast goes, I didn't find this particularly memorable.

It tasted like oatmeal I've had at hotel continental breakfasts — not inedible, but certainly not exciting. It had a slightly nutty flavor, but I couldn't detect the brown sugar or maple notes advertised on the package.

As someone who prefers smoother oatmeal, I also found the dish's coarse, chewy texture off-putting. It tasted as if it was undercooked, even though it wasn't.

VERDICT: Trader Joe's steel-cut oatmeal wasn't for me, but those looking for a filling, high-fiber breakfast may want to try this product.

The frozen brioche French toast tasted like a delicious brunch classic

Right off the bat, I loved this dish for two reasons: It wasn't a gimmicky French-toast stick, and it was thick enough to withstand a waterfall of maple syrup without becoming mushy.

I heated the French toast in the toaster oven for eight minutes without flipping them, as the instructions on the box didn't specify whether I needed to rotate the slices.

Each slice of brioche was about as thick as a standard ruler and had a sugary, sweet, slightly eggy flavor.

I thought it was tasty enough with just a pat of melted butter on top, but I'm sure it'd be even better with fruit, whipped cream, or a dollop of mascarpone. For me, maple syrup was the winning topping.

The only area where I'd dock points is the texture. Though the center of the French toast was pillowy soft, the corners of each slice were crunchy and stiff. It wasn't a complete dealbreaker, but it still makes me less inclined to purchase it regularly. 

VERDICT: Because of its convenience, Trader Joe's brioche French toast is worth trying at least once. 

I had trouble getting the eggwich breadless breakfast sandwich to cook evenly, but it was a satisfying meal

This breakfast dish, which consisted of a thin turkey-sausage patty and a layer of American cheese sandwiched between two disc-shaped scrambled-egg patties, seemed like a busy protein lover's dream.

I followed the instructions and heated the sandwich in my toaster oven at 350 degrees Fahrenheit for about 20 minutes. The edges of the top egg layer started to brown during the final minute of cook time, prompting me to yank this sandwich out early.

Despite this snafu, a few sprinkles of hot sauce (and trimming the burned pieces) brought the sandwich back to tasty territory.

The combination of peppery turkey sausage, the thin layer of melty American cheese, and scrambled eggs was savory perfection. Plus, the sandwich filling had enough seasoning that the meal didn't feel overpowered by an egg taste. 

VERDICT: Though I prefer a more traditional sandwich with actual bread, I'd be willing to buy Trader Joe's eggwich again.

I didn't like Trader Joe's chicken-sausage breakfast bowl at all

Even after following the microwave instructions on the packaging, I thought this breakfast bowl tasted unpleasant and chewy, with no discernable flavor besides salt.

Between the rubbery, bland eggs, chunks of grayish-brown chicken, and bits of cheese sticking to the sides of the bowl, this was one of the biggest letdowns out of all the Trader Joe's frozen meals I've tried. 

I wondered if throwing the assortment into a tortilla with salsa or mixing it with potatoes would've improved its flavor. However, even after dousing the entire bowl with hot sauce, I still couldn't finish it.

VERDICT: It's a no for me.

Click to keep reading other Trader Joe's taste tests in this series.