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Easy Breakfast Ideas that Nourish your Gut and Hormones
Stuck in a breakfast rut?
Here are ten breakfast ideas that will support your gut health and promote hormone balance!
What makes these easy breakfasts great for your gut and hormones?
- Healthy fats to nourish your cells, stabilize your blood sugars, and keep you full and satisfied until lunch time.
- Protein to promote muscle mass growth, support a healthy metabolism, and provide building blocks for healthy gut tissue.
- Fiber to feed healthy gut bacteria and to keep things moving 😉
Boiled eggs + avocado
Boiled eggs are a game-changer, and once you prep them (which takes less than fifteen minutes and is a piece of cake) they’re the easiest healthy breakfast option around!
Pair 2-3 boiled eggs with some avocado and garlic salt for the perfect, nourishing breakfast.
Eggs contain fat and protein, avocado contains additional healthy fats, and garlic contains compounds that support healthy hormone metabolism and hormone balance.
Another great seasoning option is Everything But the Bagel seasoning from Trader Joes!
Avocado toast with scrambled eggs and arugula salad
It may sound fancy, but it’s really easy to pull off on a busy workday morning.
Start with a small spoonful of coconut or avocado oil in a small sauté pan and scramble your eggs with salt on low-medium heat.
Meanwhile, pop a piece of healthy bread into the toaster. (My absolute favorite is Simple Kneads , and you can use code “plateandcanvas15” for 15% off!)
Put a small handful of arugula on your plate, and add a drizzle of olive oil and a Tbsp apple cider vinegar.
Top toast with mashed avocado, sea salt, and a squeeze of lemon.
Add the avo toast and your scrambled eggs to the plate, and enjoy!
Bell pepper eggs
You just need a few eggs, a bell pepper, coconut or avocado oil, and salt for this one.
Cut a large bell pepper into “rings” about 1/2 – 3/4 inch thick. You want an egg to fit inside, but you don’t want there to be a lot of room between the egg and the top of the rim.
Heat coconut/avocado oil in a skillet over medium heat until melted. Add a few bell pepper rings and 1/4 cup water, and sprinkle the bell pepper rings with salt. Cover with a lid and cook for 7-8 minutes.
Remove lid, crack eggs into each ring, and add a sprinkle of salt to each egg.
Cook for about 4-5 minutes until egg whites set (they will go from clear to white/opaque). Flip with a spatula and cook the other side for 2-4 minutes, depending on if you want the yolks to be cooked vs runny.
Serve with avocado and salsa.
Applegate sausage plate
Applegate sausage is a favorite of mine, and so many of my clients love it too!
Pair 3-4 applegate sausage links with some leftover quinoa, sweet potatoes or roasted carrots. Bonus points for adding sautéed spinach on the side for extra fiber and micronutrients.
Breakfast stuffed sweet potato
Split a small baked sweet potato and top with scrambled eggs, healthy bacon (Applegate is my favorite but any other nitrate-free bacon is fine), or Applegate breakfast sausage.
Top with healthy fats like avocado, a thick drizzle of tahini, and/or hemp seeds.
Mediterranean egg scramble
If you don’t have Parmesan on hand, it can be subbed for mozzarella, goat cheese, or feta.
No spinach? Arugula, kale, or baby lettuce works just fine!
The goods:
– 2 large eggs
– 1/2 Tbsp extra-virgin olive oil
– 1 sun dried tomato half, finely chopped
– Handful of spinach
-1 Tbsp grated Parmesan cheese
– Salt and black pepper to taste
How to:
1. Beat together eggs in a small bowl.
2. Heat olive oil on medium in a skillet. Add sun dried tomato, spinach, salt and pepper. Cook until spinach is almost wilted, stirring occasionally.
3. Add eggs and an extra sprinkle of salt, and cook eggs to desired “doneness”.
4. Remove from heat, and add Parmesan.
Goat milk kefir parfait
Goat milk contains only A2 proteins, unlike cow’s milk in the US which contains both A1 and A2 casein. In some people, A1 casein (aka cow’s milk) can increase inflammation and cause digestive issues.
You only need four ingredients for this parfait:
- Goat milk kefir – a great source of high-quality protein and probiotics
- Chia seeds, hemp seeds, or walnuts – healthy plant-based omega-3 fats
- Berries of choice – great source of antioxidants (great for both the gut and hormones)
- Raw honey – raw honey has a lower glycemic index than the regular sugar added to flavored yogurts/kefirs (aka it doesn’t produce a dramatic blood sugar spike)
How to: Pour a cup of kefir into a small bowl and top with a spoonful of chia seeds/hemp seeds or small handful of walnuts, drizzle of honey, and handful of berries.
Frittata
This takes some prep work, but if you knock this out on a Sunday the rest of the week is a breeze – just pop a slice into the microwave or reheat on the stovetop!
Added bonus for this recipe is that you cook it in a cast iron, which naturally increases the iron content of the food. If you are anemic, this breakfast is perfect for you!
You’ll need:
- cast iron skillet
- 2 Tbsps ghee
- 3 cups vegetables (really easy options are pre-chopped onion, cauliflower rice, shredded carrots, and shredded Brussels sprouts, but you can use any vegetable that sound good to you)
- 8 eggs
- 1/4 cup dairy-free milk of choice (canned coconut milk is also a great option)
- salt
- garlic powder
Preheat your oven to 350ºF. While it’s heating up, add the ghee, vegetables and sea salt to a cast iron skillet.
Saute for 9-10 minutes until vegetables are soft. Turn the heat down to low.
In a large bowl, add the eggs, dairy-free milk, garlic powder and salt. Beat the eggs with a fork until smooth.
Pour the eggs into the cast iron skillet and stir for 30 seconds on low heat. This helps “set” the bottom of the frittata.
Transfer the skillet to your oven and bake for 15-20 minutes until the eggs are cooked through.
Leftovers last about 5-7 days in the fridge!
Smoked salmon and cream cheese on sourdough toast
Sourdough bread goes through a fermentation process, which predigests the grains and unlocks the nutrients inside, making them available to our bodies. Real sourdough also contains prebiotics and probiotics, which boost healthy bacteria.
It’s important to choose real sourdough like Simple Kneads (use code “plateandcanvas15” for 15% off!)
Smoked salmon is an easy way to boost your omega-3 intake, which helps reduce painful menstrual cramps, mood swings, and acne. Omega-3’s are also amazing for gut health.
Click here for the how-to!
Quinoa Egg Scramble
This dish is simple but packed with flavor, and once the quinoa is prepped it only takes minutes to put together the rest. To make this breakfast even easier, buy pre-cooked quinoa.
Place quinoa in a serving bowl and add 2-3 eggs (I scramble them but you could also do boiled eggs, poached eggs, or fried eggs).
Top with your favorite hummus (I love Majestic Garlic, Grandma’s Hummus, and Hope hummus) or fresh avocado for healthy fats and sprinkle with garlic salt.
Need more help healing your gut and balancing your hormones?
A healthy breakfast is just one small piece of the puzzle.
It’s a great place to start, but your gut and hormones will likely need more TLC if you’re experiencing digestive issues or signs of a hormone imbalance (take my free hormone imbalance quiz here if you're unsure).
I'm happy to help! I've helped hundreds of women heal their gut and balance their hormones in a natural way.
In the meantime, you can follow me on Instagram @plateandcanvas for more recipes and nutrition tips.
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