7 Gut-Friendly Breakfast Ideas to Fuel Your Day

In need of some tasty breakfast inspiration that will not only nourish your gut bacteria but give you an energy boost? Check out these 7 protein-rich ideas.

Content Outline

• Why Breakfast Matters for Gut Health

  • What Should Your Breakfast Include?

• 7 Gut-Friendly Breakfast Ideas

  • 1. HMO-Powered Smoothie Bowl
  • 2. Homemade Baked Beans with Sourdough Toast
  • 3. Veggie-Packed Avocado Toast
  • 4. Sardine and Spinach Breakfast Scramble
  • 5. Chia Pudding with Fruit and Seeds
  • 6. Whole Wheat Pancakes with Almond Butter and Banana
  • 7. Breakfast burrito
• How to Make Your Breakfast Even More Gut-Friendly
• Summary

Breakfast plays a pivotal role in setting you up for your day. A healthy, balanced breakfast is the perfect way to enhance nutrient absorption, support a thriving gut microbiome, and promote your energy to help sustain you for the early part of the day. 

In this article, we’ll explore seven tasty and nutrient-dense breakfast ideas that you can easily make at home to support your gut health, energy, and protein needs. Whether you prefer savory or sweet, vegan or meat-based, these options will nourish both your body and your gut.

Why Breakfast Matters for Gut Health

A balanced breakfast is crucial for starting your day off right, especially when it comes to your gut health and energy levels. The first meal of the day literally does ‘break your fast’ after a good night’s sleep, and activates digestion, supports your metabolism, and provides essential nutrients that fuel your body. 

Your gut health is also closely linked to your brain and cognitive health, thanks to the gut-brain axis. For example, your gut microbiome has a critical role in producing neurotransmitters like serotonin, which regulate mood and mental clarity. Starting your day with gut-nourishing foods can set you up for sustained energy and a clear mind.

It’s also a great way to consume HMOs!

What Should Your Breakfast Include?

A healthy breakfast should include a combination of nutrients, such as:

• Macronutrients: Carbohydrates, proteins, and healthy fats for muscle repair, energy, and fiber to feed beneficial bacteria.

• Micronutrients: Vitamins and minerals, such as vitamin C, magnesium, and iron to support a healthy immune system, red blood cell production, and muscle and nerve function.

One study found that consuming lower glycaemic load foods and a higher protein intake were linked to increased energy levels1. Example breakfast foods singled out in this study were: 

7 Gut-Friendly Breakfast Ideas

Here are seven breakfast ideas that combine gut-nourishing ingredients with protein to help you power through the day. We’ve included a combination of sweet and savoury ideas as well as high protein meals. By opting for high protein over high refined carbs, you’ll be keeping your blood sugar levels balanced and stay feeling full for longer. 

1. HMO-Powered Smoothie Bowl

Grab your Layer Origin Nutrition HMOs for this recipe, we recommend PureHMO® Prebiotic Powder (2’FL). Blend together frozen berries, spinach, almond milk, a tablespoon of chia seeds, protein powder, and a scoop of HMO powder until well combined. Pour into a tall glass, top with sliced almonds, and drizzle of honey, and enjoy!

This prebiotic-rich smoothie is high in fiber, antioxidants, and polyphenols that your gut bacteria loved while the addition of chia seeds provide a healthy dose of omega-3 fatty acids.

Key Nutrients: Protein, Vitamin C, Omega-3 fatty acids, antioxidants, and prebiotics   

2. Homemade Baked Beans with Sourdough Toast

Beans on toast is a super easy versatile meal idea that’s great for breakfast (or lunch), but many tinned baked bean varieties are high in sugar. So, making your own version is a great way to increase your fiber intake and lower their sugar content. Here’s a recipe you can try for homemade baked beans:

Ingredients:

• 400g dried white beans (such as cannellini or navy beans)

• 1 tbsp olive oil

• 1 onion, finely chopped

• 2 cloves garlic, minced

• 400g chopped tomatoes

• 2 tbsp tomato puree

• 1 tbsp apple cider vinegar

• 1 tbsp maple syrup or honey

• 1 tsp smoked paprika

• 1 tsp ground cumin

• 1/2 tsp ground black pepper

• Salt to taste

• 2 cups water (or vegetable broth)

Method:

1. Soak the dried beans overnight in water, then drain and rinse the beans thoroughly. 

2. Bring a large pot of water to the boil, add the beans, and cook until the beans are tender (approximately 60 to 90 minutes). Drain and set aside.

3. In a large pan, heat the olive oil over a medium heat. Add the onion and garlic and cook for 5 minutes until soft.

4. Next, add the tomatoes, tomato puree, apple cider vinegar, maple syrup, smoked paprika, cumin, black pepper, and salt. Stirring to combine all the ingredients.

5. Add the beans and water or broth and bring the mixture to the boil.

6. Reduce to a low heat and simmer for 20 to 30 minutes, allowing the sauce to thicken.

7. Toast a couple of slices of sourdough bread, and serve the beans generously over the top.

Cannellini beans are an excellent source of fiber and protein, so they’ll not only keep your energy levels up, but they’ll also nourish your gut microbiota. This recipe is super versatile, so feel free to experiment with different herbs and spices for different flavours.

Key Nutrients: Protein, fiber, iron, folate, magnesium, Vitamin C, and probiotics (from the sourdough).

3. Veggie-Packed Avocado Toast

Smashed avocado is bang on trend right no, and it is an excellent source of healthy fats and this recipe is suitable for vegans and vegetarians. Top a slice or two of wholegrain, seeded, or sourdough toast with mashed avocados, and sprinkle with a pinch of salt and pepper to taste, or if you’re feeling brave a few chilli flakes. You can even top it off with a poached egg for an added protein kick. 

Key Nutrients: Healthy fats, protein, fiber, Vitamin E, and folate.

4. Sardine and Spinach Breakfast Scramble

Fish may not always be the most obvious breakfast choice, but many cultures enjoy smoked salmon or smoked herring as part of their first meal of the day. In this recipe, we’ve changed it up a bit with the inclusion of sardines to make an inexpensive and nutrient-dense breakfast meal. 

Simply, drain a tin of canned sardines, removing the bones if necessary, then break them into bite-sized pieces. In a large skillet, heat a tablespoon of olive oil over a medium heat and fry a ¼ onion and a clove of minced garlic until soft. Then, add a cup of fresh spinach, cooking for a further minute until wilted, then gently stir in the sardines and cook for a further 2 minutes. Whisk 2 large eggs in a mixing bowl and add a pinch of salt and pepper, then pour into the skillet. Gently scramble for 3 to 4 minutes until fully cooked. Serve with a squeeze of lemon juice or a few chilli flakes.

Key nutrients: Omega-3 fatty acids, protein, iron, fiber, Vitamin D, Vitamin A, and antioxidants.

5. Chia Pudding with Fruit and Seeds

This chia seed pudding makes a tasty breakfast and uses just 4 ingredients. Simply, soak 2 tablespoons of chia seeds in 125ml of coconut, oat, or almond milk overnight. Then, remove from the fridge in the morning and top with fresh fruit and a sprinkle of flaxseeds for a high protein and prebiotic punch of goodness. 

Key Nutrients: Omega-3 fatty acids, fiber, antioxidants, and vitamins A and C.

6. Whole Wheat Pancakes with Almond Butter and Banana

Pancakes are a staple US breakfast, but they can be high in sugar and saturated fat, but there are simple ways to make healthier alternatives. For example, use wholewheat flour instead of white flour and switch cow’s milk for your choice of plant milk. Then, top them with almond butter and banana slices for a good combination of proteins and healthy fats to set you up for the day ahead.

Key Nutrients: fiber, protein, potassium, and magnesium.

7. Breakfast burrito

For anyone who prefers meat in their breakfast, a protein-packed breakfast burrito is a great choice. Layer up a wholewheat tortilla wrap with slices of cooked, lean chicken or turkey breast, scrambled eggs, sauteed spinach leaves, chestnut mushrooms, and tomatoes, and wrap into a burrito shape. Add in a squirt of sauce or herbs and spices of your choice. Feeling brave? Add a dollop of kimchi to your breakfast burrito.

Lean chicken and turkey breast are a good source of high-quality protein which will support muscle repair and provide energy. While the addition of colourful vegetables are great antioxidant and fiber sources. 

Key Nutrients: Protein, fiber, Vitamin A, Vitamin C, calcium, and iron.

How to Make Your Breakfast Even More Gut-Friendly

There are several things you can do to make sure you nourish your gut at breakfast time, and provide your body with the fuel it needs to power through the day. Here are some of the things you can try:

• Incorporate prebiotics and probiotics: Add prebiotics, like HMOs and fruits and vegetables, as well as probiotic-rich foods like kefir and kimchi, to enhance your gut health and support your general wellbeing. 

• Boost hydration: Start your day with a glass of water, herbal tea, or decaffeinated coffee to kick start digestion and keep dehydration symptoms at bay.

• Keep it varied: Variation is key to avoid food boredom. Use these recipes to help mix up your breakfast choices throughout the week and to make sure you’re getting a variety of different nutrients naturally. 

Summary

Breakfast is more than just a meal, it’s the perfect opportunity to break the fast from the night before and nurture your gut, setting the precedent for a productive and energetic day. Ensuring you incorporate a mix of prebiotic and probiotic-rich foods, as well as a good balance of protein and fiber, means you’ll be supporting a healthy digestive system which will provide a wide range of benefits for your health and wellbeing.

Whether you choose a prebiotic smoothie, avocado on toast, or a protein-packed breakfast burrito, these recipes will leave you feeling satisfied and energised. Inspired? Explore our range of HMO products to complement your first meal of the day.

Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.