7 Nutritious Cuban Breakfast Dishes
Written by Isabel Vasquez Larson RD, LDN
Breakfast is the most important meal of the day, as the saying goes. If you're Cubana, you might break your fast with café con leche, a tostada cubana, or fresh tropical fruit.
I’m also a Caribeña (Puerto Rican and Dominican), so a lot of Cuban breakfast dishes are near and dear to my heart. I also spent a little over a year living in Miami soaking in Cuban culture (and lots of strong coffee).
And as a Latina dietitian, I’m here to assure you that your cultural foods deserve a spot on your plate throughout the day, including at breakfast.
If you’re someone who usually skips breakfast, you might find that embracing your cultural foods—instead of forcing yourself to eat the ‘healthy’ breakfasts you see online—helps you kick your day off with a balanced meal.
In this article, we’re sharing 7 classic Cuban breakfast dishes. We’re all for adding nutrition, so we’re also sharing tips for how to enhance these Cuban breakfast dishes so they’ll keep you energized through the morning. ¡Vámonos!
1. Café con Leche with a Tostada Cubana
What’s a more Cuban breakfast than café con leche and a tostada?
The strong espresso style coffee is combined with whole milk and sugar for a delicious morning pick-me-up. With about ½-cup of milk in a café con leche, you’ll get about 4 grams of protein, per the USDA!
Café con leche is often enjoyed with a tostada cubana. Distinct from a Mexican tostada, a Cuban tostada is made by buttering authentic Cuban bread and pressing it in a sandwich or panini press.
Pairing these two together provides carbs, fat, and a little protein, but it lacks fiber. For a well-rounded meal, add some fruit or a batido! You could also add eggs for a high-protein breakfast.
2. Empanadas
Enjoyed throughout Latin America, empanadas are another Cuban breakfast option. In Cuban cuisine, beef empanadas are most common—filled with flavorful beef picadillo. This provides a combo of carbs, protein, and fat.
Empanadas are another dish that could use a fiber boost to serve as a complete meal. For a few grams of fiber, simply add avocado or a side of fruit!
3. Ham and Cheese Sandwich
Start your day on a savory note with a Cuban ham and cheese sandwich. It’s made just like a tostada but with ham and cheese, making it a high-protein breakfast. Of course, you can add pickles and mustard for a Cubano.
The main nutrient missing from this breakfast is fiber, so add some fruit or a batido on the side to fill in that gap.
4. Croquetas
Cuban croquetas (aka croquettes) typically have a creamy, ham-based filling and a crispy coating. You might see them enjoyed as snacks, appetizers, or a quick breakfast.
These, too, provide a blend of carbs, protein, and fat, so you’ll want to add fiber for a well-rounded meal. That could be via fruit, avocado, beans, or a batido.
5. Pastelitos
Pastelitos are similar to empanadas, but they’re much flakier. Plus, they often have sweet fillings like guava and cheese. These are another common grab-and-go accompaniment to an AM café.
Pair your pastelito with a bowl of tropical fruit for added fiber. You can also add eggs for more protein, especially if you opt for a sweet pastelito.
6. Rice and Beans
Who says rice and beans can’t be enjoyed for breakfast? Enjoy Cuban rice and black beans to start your day off with a plant-powered, balanced meal.
Honestly, these two foods alone have a solid mix of carbs, protein, and fiber, but if you want more protein or fiber, consider adding eggs, avocado, and/or fruit.
7. Batido
We’ve mentioned batidos a few times in this piece because they’re a simple, tasty way to incorporate fruit and protein in your breakfast.
They’re also great if you need an on-the-go dish that gives you a solid mix of nutrients (and a serving of fruit!).
A traditional Cuban batido incorporates fruit (like mamey sapote, papaya, mango, banana, pineapple, or guava), whole or evaporated milk, ice, and sweetened condensed milk.
If you’re trying to manage blood sugars, consider leaving out the sweetened condensed milk and savoring the sweetness of ripe fruit.
Final Thoughts
Classic Cuban breakfast dishes include sweet or savory pastries, beef empanadas, tostadas, tropical fruit, and of course, café.
Enjoying these foods at the start of your day can keep you connected to your culture! Plus, it might make breakfast more exciting if you’re someone who struggles to eat a morning meal.
For steady energy levels, blood sugars, and overall health, try including carbs, protein, fat, and fiber in your breakfast. That could mean pairing your empanada with a bowl of mango or adding a side of eggs to your batido.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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