5 Gut-Healthy Breakfast Recipes You don’t need to eat sauerkraut in the morning to have a healthy gut. Many other foods are great for your gut. Try yoghurt with berries, oatmeal with banana, or whole-grain toast.

So, what makes food good for your gut? Foods with live microbes, like fermented or probiotic-rich options, are key. Prebiotics and fibre help feed the good bacteria. But, too much sugar and processed foods can harm your gut.

There are many tasty, gut-friendly breakfast recipes. From oatmeal to egg dishes, you can start your day right.

1 Sheet Pan Asparagus Frittata

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This brunch dish is easy to make. Just mix asparagus and eggs on a baking sheet and bake. You get a colourful, sliceable frittata that’s great on its own or in a sandwich.

Ingredients

• Olive oil, for greasing
• 1 lb. asparagus, trimmed
• 12 large eggs
• 1 cup milk
• 2 tsp. Dijon mustard
• Kosher salt and pepper
• 2 cups baby spinach, sliced
• 2 1/2 oz. Goat cheese, crumbled (1/2 cup)

Directions

Step 1: Heat oven to 375°F. Lightly oil (1 teaspoon) rimmed baking sheet.

Step 2: Slice asparagus ends on the bias 1/4 inch thick, leaving the top 4 inches of each spear intact, then halve each lengthwise (or quarter if thick).

Step 3: In a large bowl, whisk together eggs, milk, Dijon, 1 teaspoon salt, and 1/2 teaspoon pepper. Stir in spinach and bias-cut asparagus, then pour into the prepared baking sheet. Scatter top with asparagus spears and goat cheese. Bake, rotating pan halfway through, until eggs are puffed and the middle no longer jiggles, 20 to 22 minutes. Let rest for 5 minutes before slicing.

WICH WORKS

To store frittata slices, stack them between parchment paper, then freeze them in an airtight container or resealable bag for up to 2 months. To reheat from frozen, remove parchment and wrap 1 frittata slice in a damp paper towel; microwave on High until warmed through, 1 min. 30 sec. For a quick bite, put frittata, onions and greens inside a split slice of focaccia.

NUTRITIONAL INFORMATION (per serving): About 110 calories, 7 g fat (3 g saturated), 9 g protein, 296 mg sodium, 3 g carbohydrates, 1 g fibre

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2 Raspberry Chia Jam

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Chia seed jam is easy to make with just a few ingredients. You’ll need some pretty, in-season fruit for the best flavour. Chia seeds swell up when mixed with liquid, creating a jam-like texture in minutes. It’s magic!

Chia jam is softer and more spreadable than store-bought jelly. It’s great on oatmeal for a quick breakfast, as a sweetener for yoghurt, or as a layer in a PB&J., You can even put it on ice cream for a cool dessert. Making homemade chia jam is a smart way to prep for sweet treats all week!

Chia seeds are packed with fibre, minerals, and omega-3s. This makes chia jam a healthier choice than regular jelly.

How to make chia seed jam

Unlike regular jam, chia jam doesn’t need pectin. Start by heating the fruit until it turns syrupy, which takes about 8 minutes. Then, add sweetener and chia seeds. Let it sit for 20 minutes to thicken.

Use 2 cups of raspberries for every 2 tablespoons of chia seeds. You can also try blueberries or strawberries. Just adjust the sweetness.

Ingredients

• 2 cups raspberries
• 1 Tbsp. fresh lemon juice
• 1 Tbsp. pure maple syrup
• 2 Tbsp. Black chia seeds

Directions

Step 1: Cook raspberries until they break down and the liquid turns syrupy, about 8 minutes. Remove from heat and add lemon juice and maple syrup. Stir in chia seeds and let sit for 20 minutes.

NUTRITIONAL INFORMATION (Per Tbsp): About 20 calories, 0.5 g fat (0 g saturated), 0 g protein, 0 mg sodium, 3 g carbohydrates, 2 g fibre

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3 Coconut Raspberry Smoothie

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Make this smoothie without a bulky blender! Use coconut yoghurt, frozen raspberries, and bananas for a creamy treat.

Ingredients

• 1/2 cup low-fat milk
• 1/2 cup low-fat coconut-flavored yogurt
• 2 cups frozen raspberries
• 2 bananas, peeled and cut into pieces
• Toasted coconut and raspberries, for serving

Directions

Step 1: Blend milk, coconut yoghurt, raspberries, and bananas with an immersion blender.

Step 2: Serve with toasted coconut and raspberries.

Nutritional information (per serving): About 260 calories, 3.5 g fat (2 g saturated), 11 g protein, 48 mg sodium, 53 g carbohydrate, 13 g fibre

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4 Oatmeal with Yogurt and Toasted Almonds

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The all-in-one breakfast of champions: Oats simmered with a splash of orange juice and topped off with creamy yoghurt, toasted almonds, and citrus zest for brightness. A sprinkle of Aleppo pepper is an unexpected but delicious finishing touch.

Ingredients

• 1/2 cup water
• 1/4 cup orange juice
• Kosher salt
• 1/4 cup quick-cooking steel-cut oats
• 1 1/2 Tbsp. sliced almonds, toasted
• 1 tsp. olive oil
• 2 Tbsp. Greek yoghurt
• Orange, for zesting
• Aleppo pepper and flaky salt, for serving

Directions

Step 1: In a small saucepan, bring orange juice and 1/2 cup water to a boil. Add oats and pinch of kosher salt and cook, stirring occasionally, until tender, 5 to 7 minutes.

Step 2: In a small bowl, toss almonds with oil and a pinch of kosher salt.

Step 3: Transfer oatmeal to a serving bowl, top with yoghurt and almonds, then grate orange zest over the top and sprinkle with Aleppo pepper and flaky salt if desired.

NUTRITIONAL INFORMATION (per serving): About 289 calories, 13 g fat (1.5 g saturated), 4 mg cholesterol, 252 mg sodium, 34 g carbohydrates, 4 g fibre, 7 g sugar (0 g added sugar), 10 g protein

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5 Sweet Potato Breakfast Burritos

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Eggs contain choline to support brain function and lutein and zeaxanthin to promote eye health. Crack them into these make-ahead breakfast burritos that are perfect for busy mornings.

Ingredients

• 2 Tbsp. olive oil, divided
• 1 small sweet potato, cut into 1/2-inch pieces
• 1 medium onion, chopped
• 1 poblano pepper, chopped
• Kosher salt and pepper
• 1/4 tsp. chilli powder
• 1 cup canned black beans, rinsed
• 8 large eggs
• 3 oz. Cheddar cheese, coarsely grated (about 1 cup)
• 3 cups baby kale
• 6 burrito-size flour tortillas (10-inch)

Directions

Step 1: Heat 1 tablespoon oil in a large skillet on medium. Add sweet potato and cook, stirring occasionally, until beginning to brown, 5 to 6 minutes. Add 2 tablespoons water, cover, and cook until tender, 2 minutes.

Step 2: Add onion, poblano, and 1/4 teaspoon each salt and pepper; cover and cook, stirring occasionally, until tender, 3 to

4 minutes. Stir in chilli powder and cook until fragrant, 1 minute. Stir in black beans and remove from heat.

Step 3: Meanwhile, in a bowl, beat eggs with 1/2 teaspoon each salt and pepper. Heat the remaining tablespoon of oil in a large nonstick skillet on medium. Add eggs and cook, stirring with a rubber spatula every few seconds, to desired doneness, 2 to 3 minutes for soft-scrambled eggs.

Step 4: Divide filling, cheese, and kale among tortillas. For each burrito, fold the sides over the filling, then roll up from the bottom.

Step 5: If you want, wrap each burrito in plastic and freeze for up to 2 months.

Step 6: To warm up, take off the plastic. Wrap the burrito in a damp paper towel. Microwave for about 3 minutes until it’s hot.

Or, heat a large nonstick skillet on medium. Cook the burrito until it’s golden and crispy, about 1 to 2 minutes on each side.

NUTRITIONAL INFORMATION (per serving): Each serving has about 455 calories. It has 21 g of fat, with 7.5 g of saturated fat. It also has 262 mg of cholesterol and 1,131 mg of sodium.

It has 48 g of carbs, 5 g of fibre, and 4.5 g of sugar. There’s no added sugar. It has 21 g of protein.

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Final Thoughts: 5 Gut-Healthy Breakfast Recipes

Starting your day with gut-healthy breakfasts not only supports digestion but also contributes to overall health and energy levels. By incorporating these recipes into your routine, you’re giving your gut the nutrients it needs to thrive.

Small, consistent dietary changes can have a profound impact on your gut health and, by extension, your quality of life. Try these recipes and experience the difference for yourself!

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