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There are a lot of reasons that breakfast is considered the most important meal you'll eat in a day. The foods you choose to break your overnight-fast will impact your physical and mental health not just for a day, but your breakfast habits can also impact your long-term health.
The best time to have your kick-starter meal, for those optimal brekkie benefits, is within two hours of waking up. Eating a filling and nourishing breakfast within this time frame will help boost your metabolism for the day and fuel your brain for a day of decision making and concentration.
Typical breakfast foods include eggs, breads, fruits and cheeses because of their ability to fill you but not leave you feeling heavy as you prepare to take on the day. Realistically though, any food can be a great breakfast - like, who hasn't chowed down on leftover pizza after waking up and been sufficiently satisfied?
As long as your body is getting the fuel it needs from your breakfast, it doesn't matter what it is. The really tricky thing about breakfast is actually having it.
In this day and age of "go go go," we won't pretend it's not easy to forget or neglect this important meal. But knowing the significance of breakfast, we want to help you re-incorporate it into your routine by sharing some of our favourite, easy-to-make breakfast recipes to really help you start your day in the best and tastiest way.
Recipe by Megan Horsley
Smoothies are an awesome substitute for our friends that just don't have the time to prepare and eat a standard breakfast. Great for "on-the-go" people, preparing a smoothie only requires a few minutes of your morning, or it can easily be prepared the night before. This Antioxidant Power Smoothie with a berry-base is nutrient-dense and loaded with, you guessed it, antioxidants that will fuel your body with energy and aid in reducing inflammation. Take one of these smoothies and pair it with our Morning Glory Muffin for a quick breakfast on the go.
Recipe by Jaclyn Irwin
Another antioxidant rich recipe, this arugula-based breakfast can be made and eaten in less than 30 minutes. Combined with avocado, eggs, and radish, this simple meal is a great source of protein, heart-healthy unsaturated fats, and loads of other important nutrients, such as vitamin B6, B12 and vitamin D which do wondrous things to support immune health and the nervous system.
Recipe by Jaclyn Irwin
Make just one or make a dozen of these super easy egg and bacon breakfast sandwiches in no time at all. We love making a week's worth of these delicious sandwiches to be reheated quickly on a busy morning. Just add your avocado day of instead if you don't like a warm, potentially soggy veg on your sandwiches. If you like a bit of heat on your sandwiches, add some jalapeño havarti or a few hot peppers.
Recipe by Fran Allen
This simple breakfast is the perfect way to start your weekend. Filled with starch, fibre, vitamins, and minerals, this potato-based dish will kick-start your metabolism for a day of play or relaxation. Treat this recipe as a template to experiment with creating your perfect breakfast by incorporating your favourite vegetables, proteins, and flavours.
Recipe by Jaclyn Irwin
Cooking this dish from scratch takes a little more time than some might have on their typical morning, but we promise it's time worth spent. These little sweet potato breakfast pockets are packed with protein, vitamins, fibre, and healthy fats that will keep your body feeling great all day long. Try them first on a weekend or slower morning, and when you realize you love them (because we know you will), prepare your sweet potatoes in advance and keep them in the fridge to simply stuff in the mornings for a quick and delicious breakfast.
Recipe by Tina Gravalos
This delicious smoothie has a hidden super power: cauliflower. Did you know that this cruciferous vegetable is not only high in fibre and B-vitamins, but it's also loaded with antioxidants and phytonutrients? Paired with basil which is rich in both anti-inflammatory and antibacterial properties, and more antioxidants, this smoothie is a powerhouse of health benefits all masked by the delicious taste of blueberries, another superfood rich in antioxidants. Take this super-smoothie on the go for breakfast or have it any time of day for a little boost of energy.
_ Recipe by Jennifer Barr_
These cute little plant-based breakfast cups are crammed with protein, fats, fibre, and all the good things your body needs for a successful day of work or play. Easy to make ahead of time and heat when you need them, these frittata cups are a great breakfast option or sidekick snack to kick you back into gear if you're starting to lose energy throughout your busy day.
Recipe by Julia Gibson
Start your morning off right by setting the mood of the day with this protein packed cacao smoothie. We love smoothies because of their simplicity and delightful way of fuelling our bodies with all the nutrients and energy we need in just one delicious cup. This particular smoothie hosts protein-rich avocado, vegan protein powder, almonds, and ground flax, all combined to provide you with all the support your body needs to seize the day.
Recipe by Fran Allen
A twist on your traditional oats packed with sweetness from berries and syrups, these savoury oats are warm, rich, and a great option for a quick breakfast on a cold day. Not only does miso host a delicious flavour combination of salty and umami, it is also nutrient-dense and full of health benefits from immune support to promoting gut health and digestion. Top these savoury oats with your choice of protein, seeds, and fermented or fresh veggies to add a bit more kick to this kick-starter breakfast.
Recipe by Tina Gravalos
Unlike some gluten-free recipes, these pancakes don't compromise texture or taste. They maintain the density of a traditional pancake and are packed with fibre for supporting digestion, heart health, detoxification, and more. Serve them with your favourite pancake toppings like our Easy Stovetop Apple Butter, maple syrup, berries, or whipped cream. If you make too many, store them in an airtight container in the fridge for up to three days or freeze them and pop them in the toaster for a quick breakfast on a hectic morning.
Recipe by Tina Gravalos
Frittatas are a super versatile dish making them a great breakfast option you can make with whatever you have on hand. This Leek and Asparagus Frittata is one of our favourites because of its simplicity and health benefits. Leeks are not only rich in flavour, but they're also packed with antioxidants and health promoting benefits. Combined with protein-rich eggs and nutrient-rich asparagus, this frittata is a great edition to your breakfast meal planning.
Recipe by Fran Allen
Congee is a type of rice porridge traditionally served for breakfast or lunch in Asian countries. Not only does our Green Congee have a soothing and comforting texture, it's also packed with fresh greens containing high levels of iron, calcium, fibre, magnesium, and potassium, making it a great dish to serve for a day of physical endurance or mental exertion. Serve this meal with a protein of your choice, drizzle with a warm chili oil, and enjoy!
Recipe by Kelsey Russell-Murray
Warm corn tortillas topped with homemade refried black beans, eggs, cheese, salsa and avocado…what could be better! Typically served for breakfast on rural Mexican farms, Huevos rancheros is a hearty dish packed with protein and all the energy you need for your day. Vegetarian, gluten-free and great for gut health, this recipe is loaded with fibre and prebiotics from the onions and black beans. One of our favourite bonuses about this recipe is that it's cooked in one dish, making clean up a breeze (because who doesn't love an easy clean up - especially in the mornings).
Recipe by Fran Allen
These muffins take no time to make and can be stored for quick and easy breakfasts that are ready to go all week. With a combination of bright citrus, sweet dates, and crunchy slivered almonds, these mouth-watering muffins are packed with flavour and fibre that will kickstart your energy any time of day. Easily substitute the dates with dried cranberries, raisins, or any other dry fruit you prefer, or make this recipe nut-free by switching the walnuts for toasted pumpkin seeds. Keep extra muffins in the fridge or freezer and just warm them for a perfect grab and go snack.
Recipe by Julia Gibson
Inspired by the classic and nostalgic ice cream flavour, our Neapolitan Oatmeal is a decadently nutritious start to any morning. Filled with blood sugar balancing ingredients like chia seeds and oats, embedded with creamy vanilla, rich chocolate oats, and fresh strawberry coulis, this breakfast dish will nourish and energize you from the inside out. Simple to make and packed with fibre and protein, this delicious oatmeal recipe will be the only one you'll ever need again.
Recipe by Kelsey Russell-Murray
It's shocking how much flavour is packed into this five-minute breakfast dish. These savoury pesto eggs, drizzled with chili oil, and served on your choice of toast are one of our favourite quick and easy breakfasts. Eggs are high in protein and are an amazing source of good cholesterol which supports heart health. Did you know that some studies have shown that people who eat simple eggs and toast for breakfast report significantly less hunger throughout the day than those given fibre-rich bran cereal?
Recipe by Kelsey Russell-Murray
Prepared in advance of your busy week, this recipe is perfect for hectic mornings and is a great fit for all sorts of diets. Our Cheesy Veggie Egg Cups are a good low carb option for stabilizing blood sugars, making them an excellent choice for diabetics and those with hormonal conditions such as PCOS. Not only are eggs loaded with important protein, they're also a goldmine of other nutrients, like vitamin D (which supports bone and immune health) and choline (which boosts your metabolism and liver function). This easy breakfast is completely customizable, so experiment and perfect according to your unique flavour preferences.
Recipe by Fran Allen
Treat your body to the experience of a smoothie that will warm you from the inside out and change your relationship with this easy breakfast staple. Our Warming Chocolate Smoothie is perfectly creamy, satisfying, and filled with nutrients that encourage digestion, circulation, and healing. Easily blend up this morning pick-me-up in minutes and let it work its magic on your mood and energy as you take on the day. Pair with our Fluffy Banana Coconut Muffins for an added boost of energy.
Recipe by Megan Horsley)
Pumpkin Spice is an undeniable staple North American autumn flavour. This popular, yet sometimes polarizing, pumpkin spice doesn't actually contain any pumpkin but rather consists of a blend of cinnamon, cloves, ginger, allspice, and nutmeg is a standard seasoning for pumpkin pies. Our Pumpkin Spice Chia Pudding is loaded with fibre, iron, magnesium, calcium as well as inflammation-reducing, immune-boosting phytochemicals.
Recipe by Jaclyn Irwin
Sweet, doughy waffles are a classic breakfast dish. But savoury waffles really hit in a different way. These high-protein waffles are a great gluten-free alternative to traditional waffles. They're also kosher, low sugar, and suitable for conditions like gut-health, IBS, and paleo diets. We love pairing these waffles with our Breakfast Skillet for a cozy at home brunch.
Recipe by Fran Allen
This versatile one pan dish is perfect for your next weekend brunch. Shakshuka is a beautifully simple, healthy breakfast recipe commonly served in Israel and other parts of the Middle East and North Africa. Jammed with flavour from fresh tomatoes, onions, garlic, fresh herbs and spices, and packed with protein from poached eggs, this meal is warm, comforting and disappears almost as quickly as it comes together.
Recipe by Jaclyn Irwin
Throw some zest into your morning with these vegan, gluten-free Tofu Breakfast Tacos. Packed with amazing flavour, protein, and all the good stuff you need to get the most out of your day, this dish is perfect for a slow morning leading up to a busy day. These tantalizing tacos are topped with delicious Rawcology Smoky Cheeze Superfood Coconut Chips.
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