Healthy Diet Plans 6 MIN READ 141 VIEWS August 15, 2021

Eight Healthy Breakfast Recipes Perfect For Your Gut

healthy gut foods
Overnight Oats
Probiotic Quinoa Bowl
Apple Peanut Butter Toast
Banana Vanilla Smoothie
Probiotic Bean Bowl
Slow Cooker Oats
Fruity Granola Froyo
Conclusion

Getting a healthy breakfast is important to make sure that your day starts off the right way. It keeps you fuelled throughout the day, maintains your blood sugar levels, and regulates your appetite, ensuring that you do not have any unnecessary cravings. A healthy breakfast is also required to assist the proper functioning of the gut. 

The bacteria in our digestive system are entrusted with regulating our absorption of nutrients. One of the ways to boost the growth of healthy bacteria within the system would be to consume a lot of probiotic-rich foods, and the best time to do it would be at a healthy breakfast. 

Given below are a few morning breakfast recipes that you can follow to make sure that your gut stays in top condition. 

#1. Healthy Breakfast: Overnight Oats 

Overnight oats are a simple and easy way to prepare your healthy breakfast for the next day. They are rich in antioxidants and probiotics, making them one of the best foods for breakfast. 

Ingredients:

  • 1 tablespoon chia seeds or sabja seeds
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon kosher salt
  • 2 cups rolled oats
  • 2 cups dairy milk
  • 1 cup plain yogurt
  • 3 tablespoons honey

Instructions:

  • In a large mixing bowl, combine your chia seeds, salt, oats, milk, yogurt, honey, and cinnamon powder.
  • Gently combine your ingredients for a healthy breakfast using a ladle until thoroughly incorporated. 
  • Transfer the contents of the mixing bowl to an airtight container. You can also use mason jars if you would like. Cover the top portion of the oats with plastic wrap and refrigerate this mixture overnight, or for a minimum of four hours. 
  • Your healthy breakfast is now ready. Gently stir before serving. 

#2. Probiotic Quinoa Bowl

This quinoa bowl is full of probiotics and micronutrients designed to keep you energised through the day, making it one of the best morning breakfast recipes

Ingredients

  • 4 large eggs
  • 1 cup fermented red cabbage 
  • 1 cup plain Greek yogurt
  • 4 teaspoons hemp seeds1 cup quinoa
  • 2 tablespoons olive oil
  • 4 packed cups spinach
  • Kosher salt
  • 1 medium avocado
  • 2 medium scallions

Instructions

  • First, thoroughly rinse your cup of quinoa
  • Transfer it to a saucepan containing about 1.5 cups of water. 
  • Add in a pinch of salt to the mixture and turn the stove on. 
  • Boil this mixture on high heat until it is reduced to an extent, 
  • Turn the heat to simmer and cook for about 12 minutes until your quinoa is tender.
  • You can also set aside some quinoa for a lot of other healthy breakfast options.
  • Thinly slice the avocado and 2 medium scallions. 
  • Heat oil in a pan and add spinach. 
  • Cook until wilted. 
  • Divide this cooked portion into four bowls.
  • In the same pan, add some olive oil and four large eggs. 
  • Season your mixture with a pinch of salt and cook your eggs until the edges begin to crisp. This will take about two minutes. 
  • Fried eggs by themself are a great option for a healthy morning breakfast as well. 
  • Take the cooked quinoa and top it off with your fried eggs. 
  • Serve your healthy morning breakfast with fermented red cabbage, avocados, scallions, greek yogurt, and hemp seeds. 

#3. Healthy Breakfast: Apple Peanut Butter Toast

Putting a twist on the classic toast, this recipe combines the goodness of apples and the creamy texture of peanut butter, making it the perfect choice for a healthy breakfast. 

Ingredients:

  • 8 tablespoons creamy peanut butter 
  • 8 slices whole wheat bread 
  • ¼ cup unsalted butter
  • 1 apple
  • ½ teaspoon white sugar 
  • ½ teaspoon ground cinnamon 

Instructions:

  • In a mixing bowl, combine your cinnamon powder and sugar until properly incorporated. 
  • Butter about 8 slices of bread with your peanut butter. Make sure to get an even spray and stay within the edges.
  • Peel, core, and slice your apple into even pieces. Apples are a great source of nutrients and probiotics, making them a viable option for a healthy morning breakfast. 
  • Place the apple slices on 4 of the bread slices
  • Sprinkle your prepared sugar and cinnamon mixture on top of them until generously coated. 
  • Top them with the other 4 buttered bread slices. 
  • Additionally, you can also set aside some peanut buttered slices in the fridge as quick and easy healthy breakfast ideas.
  • Using a large skillet, place the prepared sandwiches on the stove along with some unsalted butter. 
  • Cook both sides until you get an even browning. 

#4. Banana Vanilla Smoothie

Simple is always good. This classic vanilla smoothie with a banana base is full of antioxidants and probiotics that boost the growth of bacteria within the gut. 

Ingredients:

  • 1 tub vanilla yogurt 
  • ½ apple
  • 1 ½ cups fresh spinach leaves
  • Banana, cut in chunks 
  • 1 cup grapes 


Instructions:

  • Using a large blender combine your apple, spinach, banana, grapes, and yogurt. 
  • Blend this concoction until you get a smooth mixture. 
  • You can also strain this mixture to avoid getting tiny fruit bits in the smoothie. 
  • Serve chilled with whipped cream.

Another healthy breakfast ideas would be to consume these fruits by themself. This will make you fuller and will have a better delivery of dietary fibers to your system. 

#5 Probiotic Bean Bowl

This recipe combines the nutrition of beans with a classic salsa twist, making it one of the best foods for breakfast. 

Ingredients

  • 1 avocado, peeled and sliced 
  • ¼ cup salsa 
  • Ground black pepper to taste
  • Salt to taste
  • 2 tablespoons olive oil 
  • 4 eggs, beaten 
  • 1 can of black beans


Instructions

  • Heat the olive oil in a non-stick pan over medium heat. 
  • Add in the eggs and stir them to give them a uniform texture. 
  • Cook this for about three to five minutes. Eggs are healthy gut foods and contain a rich reserve of probiotics, making them the ideal base for this recipe.
  • Next, put the black beans in a microwave-safe container and heat them for about a minute until they are ready to consume. Black beans are rich in dietary fibers and make healthy gut foods that can be consumed throughout the day.
  • Evenly distribute the cooked black beans between two bowls.
  • Top off your healthy gut foods with the prepared scrambled eggs, salsa, avocado.
  • Season to taste with salt and pepper.

#6. Healthy Breakfast: Slow Cooker Oats

The slow cooker is one of the best utensils that you can use for morning breakfast recipes since it gradually combines all the nutrients of the food and brings out the flavours in them. 

If you are someone who often does not have the time to sort out their breakfast options for the next day this is for you. 

Ingredients:

  • 2 apples
  • ¼ cup ground cinnamon, or to taste 
  • ⅓ cup granulated sugar
  • 8 cups water 
  • 700 ml unsweetened applesauce 
  • 1 ½ cups steel cut oats 

Instructions:

  • Spray the bottom of your slow cooker with some cooking spray or grease it with some cooking oil. This will make sure that your oats don’t get stuck to the bottom.
  • Combine the diced apple, cinnamon, sugar, water, oats, and applesauce in the slow cooker and set to cook on low for about 6 hours. 
  • The slow cooker can also be set before you go to sleep, making it the perfect choice for morning breakfast recipes.

#7. Healthy Breakfast: Fruity Granola Froyo

This recipe combines the crunchy texture of granola with the creaminess of yogurt, bringing a flavourful profile for your morning breakfast. 

Ingredients:

  • 1 ½ teaspoons vanilla extract 
  • 2 cups granola cereal 
  • 8 cups frozen mixed fruit
  • 4 cups nonfat plain Greek yogurt 
  • 1 cup granulated sugar (you can also use artificial sweetener for a healthier alternative)

Instructions:

  • In a large mixing bowl, combine your yogurt, vanilla extract, and preferred choice of sweetener. 
  • Mix well until thoroughly incorporated. 
  • Divide the frozen fruit amongst 8 cups and top them off with half a cup of the prepared yogurt each. 
  • Refrigerate this mixture for a minimum of six hours. 
  • Top off these cups with about half a cup of granola each right before consumption.

#8. Wheat Waffles With Blueberry Sauce

This recipe combines classic waffles with a thick blueberry sauce, taking your healthy breakfast to a whole new level. 

Ingredients:

Batter:

  • ⅓ cup vegetable oil 
  • 1 tablespoon baking powder 
  • ½ teaspoon salt 
  • 2 cups milk 
  • 2 eggs 
  • 2 cups whole wheat flour 

Sauce:

  • 2 tablespoons sifted cornstarch 
  • 1 tablespoon lemon juice
  • 2 cups fresh blackberries 
  • ⅓ cup white sugar 

Instructions:

  • Preheat your waffle iron with some cooking spray and keep it aside. 
  • In a large mixing bowl, combine your eggs, oil, salt, baking powder, milk, and flour.
  • Using an electric mixer until the batter is thoroughly combined. 
  • Pour the prepared batter into the waffle iron. Set aside once cooked.
  • Cook the blackberries in a saucepan until reduced.
  • Set the flame to simmer and add in your cornstarch, sugar, and lemon juice. 
  • Cook for about five minutes until you have a thick sauce 

Conclusion:

While consuming these healthy breakfast recipes is definitely going to give you the headstart needed for the day, your body also needs the right balance of other food groups such as fats, carbs, and proteins, which must be included in your daily nutritional intake through a balanced diet. Make sure to get a major chunk of your nutrition from natural whole foods and include health aids such as multivitamin supplements to meet the recommended daily allowance of essential nutrients for the day.

Read these next