While bun and pho are traditional Vietnamese breakfast favorites, there are healthier alternatives to consider.
1. Oatmeal Porridge: A Light and Heart-Healthy Option
Oats are often hailed as the “king of grains,” packed with soluble fiber to help lower cholesterol, manage blood sugar, and aid weight loss. A bowl of oatmeal cooked with unsweetened fresh milk, topped with chia seeds, fresh fruits, or a boiled egg, is a nutritious and energizing way to start your day.
Unlike bun and pho, which typically have broth high in salt and oil, oatmeal is a light and lean option, especially beneficial for the elderly, those on a diet, or individuals with diabetes.
2. Egg Sandwich: Simple and Nutritious
The egg sandwich is a ubiquitous breakfast choice, especially for busy professionals and students. A crisp sandwich stuffed with a fried egg, pate, cucumber, coriander, and chili sauce provides a good balance of protein, fiber, and carbohydrates.
Compared to bun and pho, which may contain high amounts of fat from bone broth or oil, the egg sandwich offers more control over calorie and fat intake when prepared with clean, low-oil ingredients.
3. Steamed Rice Rolls: A Vietnamese Delicacy That’s Both Delicious and Light
Steamed rice rolls are a beloved breakfast choice, especially in Northern Vietnam. These soft, thin rice sheets are filled with a delicious mixture of wood ear mushrooms and ground pork, served with cinnamon sausage, fresh herbs, and a sweet and sour fish sauce dip. It’s a refreshing yet energizing meal.
Unlike pho, steamed rice rolls don’t use fatty broth, and unlike stir-fried dishes, they require minimal oil, making them ideal for a gentle yet nutritious breakfast.
4. Rice Balls with Sesame Salt: A Nostalgic, Filling Treat
Rice balls, or onigiri in Japanese, are a nostalgic breakfast option for many. A simple ball of rice seasoned with sesame salt, shrimp paste, or paired with a boiled egg, makes for a satisfying and budget-friendly meal that can last until lunch.
This uncomplicated, inexpensive dish is easy to carry on the go and, thanks to its simple ingredients, is easy to digest and lighter on the stomach than oil-rich alternatives.
5. Sticky Rice and Beans: A Hearty, Traditional Breakfast
Sticky rice and beans is a classic Vietnamese breakfast choice. The dish consists of glutinous rice cooked with green or black beans, providing a good source of carbohydrates and plant-based protein.
A cheap and cheerful package of sticky rice, paired with sesame salt, eggs, or Vietnamese ham, will keep you full for longer. While it has a higher calorie count than oatmeal, sticky rice and beans are a smarter choice than bun and pho due to their lower broth and animal fat content when consumed in moderation.
While pho and bun are tasty, they aren’t always the healthiest breakfast options. Alternatives like oatmeal porridge, egg sandwiches, steamed rice rolls, rice balls, and sticky rice with beans offer variety, nutrition, and affordability. Steamed rice rolls, in particular, are gaining popularity for their delicate flavors and traditional appeal.
Mix up your morning routine and give these alternatives a try—your body will thank you for it!
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