Nutrient-Dense Breakfast Ideas

Nutrient-Dense Breakfast Ideas, Quirky Cooking

Want to improve your diet but not sure where to start? Instead of trying to change everything at once, try focusing on having a nutrient-dense breakfast as a first step.

Helpful tips for planning your breakfasts for the week:

  • Do a weekend cook up of meals that are suitable for breakfast and freeze them in single serves, so you’re organised for the week ahead.
  • Got leftover meals, or favourite soups and stews? Freeze them in single serves for a quick, hearty breakfast!
  • Do a ‘bake up’ of muffins, breads and wraps and freeze in single serves.
  • Create a “snack basket” in your freezer that you can keep stocked up with with freezable breakfast foods and snacks, to grab and go.
  • Keep a list on fridge, or on your computer or phone notepad, with ideas for when you need some breakfast inspiration, and add to it as you find new favourites.
  • Think savoury as much as possible, keep sugars/starches low, and include good fats and protein with some veggies (fermented, cooked or raw) in every breakfast meal for energy, vitality, and brain function.
Frittata - Nutrient-Dense Breakfast Ideas, Quirky Cooking
Frittata (Photo by Sabine Bannard)

For a Nutrient-Dense Breakfast, think:
Protein + Fats + Veggies or Fruit


Always the easiest, most nutrient-dense breakfast food… but in case you need some new ideas for ways to eat eggs, here’s some of our faves!

  • Boiled, poached, fried or scrambled in ghee/coconut oil/olive oil, with free-range bacon if you like, avocado, and some fermented veggies
  • Omelettes with cheese, tomatoes, caramelised onion, leftover shredded chicken, bacon, mushrooms, etc
  • Bacon & tomato zoodles with poached eggs
  • Huevos Rancheros
  • Quirky Cooking Cookbook: Big Breakfast with soft, steamed eggs
  • Life-Changing Food Recipes: Breakfast Scramble, Sweet Potato Spanish Tortilla, Broth Station, Bacon Egg & Spinach Pies
  • Simple, Healing Food Recipes: Eggs Poached in Stock, Soft-Boiled Eggs with Asparagus, Herbed Scrambled Eggs with Crispy Mushrooms, Frittata, Breakfast Casserole, Spicy Pumpkin Mash with Baked Eggs, Silverbeet & Leek Quiche
GAPS Wraps, Nutrient-Dense Breakfast Ideas - Quirky Cooking
GAPS Wraps, recipe in Life-Changing Food

Breakfast wraps: 

Prepare ahead by having some wraps made and in the freezer, thaw in a hot pan, and fill with whatever fillings you have on hand!

Chicken & Kale Soup, Nutrient-Dense Breakfast Ideas, Quirky Cooking
Chicken & Kale Soup - recipe in Simple, Healing Food (Photo by Sabine Bannard)


In many cultures, soup is a traditional breakfast – it’s easy on the stomach in the morning, and very nourishing. 

Dinner for Breakfast, Quirky Cooking
Braised Burgers - recipe in Simple, Healing Food (Photo by Luisa Brimble)

Dinner for Breakfast:

Favourite leftover meals are great warmed up for breakfast – we call it ‘dinner for breakfast’! Add some salad with olive oil drizzled over, and a little bit of sauerkraut or other fermented veggies, and you’ll have a balanced meal which will fuel your body for hours.

Grain-Free Fritters, Nutrient-Dense Breakfast Ideas - Quirky Cooking
Grain-Free Fritters - recipe in Life-Changing Food (Photo by Luisa Brimble)

Fritters and Rosti (savoury or sweet): 

Fritter batter can be made the night before and kept in the fridge to cook quickly for breakfast, or fritters can be frozen and reheated at breakfast time. 

Finnish Oven Pancake (Grain Free) - Quirky Cooking
Finnish Oven Pancake (Grain Free)

Pancakes & Crepes:

Even pancakes and crepes can be part of a nutritious breakfast, when they’re made with nutrient-dense ingredients – especially if served with protein and good fats!

Blueberry Muffins, Nutrient-Dense Breakfast Ideas - Quirky Cooking
Grain-Free Blueberry Muffins - recipe in Simple, Healing Food (Photo by Luisa Brimble)

Breads, Muffins and Scones: 

Prepare ahead and freeze, ready to grab from the freezer, toast in the grill and go!

Yoghurt & Granola, Nutrient-Dense Breakfast Ideas - Quirky Cooking
Yoghurt & Grain-Free Granola - recipes in Life-Changing Food

Yoghurt / Cultured Cream / Kefir:

Smoothies, Nutrient-Dense Breakfast Ideas - Quirky Cooking
Smoothies - recipes in Life-Changing Food (Photo by Sneh Roy, Cook Republic)

Smoothies and Drinks:

For a meal in the glass (which is great ‘on the run’), search ‘quirky cooking smoothies’ (there’s a lot online!). And also these favourites:

  • Life-Changing Food Recipes: Red Rocket Smoothie, Mango Macadamia High-Energy Smoothie, Mexican Hot Chocolate, Golden Butter Coffee (perfect for those who practice intermittent fasting or even prefer to skip breakfast)
  • Simple, Healing Food Recipes: Honey Kombucha, Fermented Coconut Water, Cold-Pressed Juices, GAPS Shake, Chocolate Raspberry Smoothie, Green Smoothie, Kefir & Blueberry Smoothie
Chia Pudding, Nutrient-Dense Breakfast Ideas - Quirky Cooking
Chia Pudding with Roasted Strawberries - recipe in Life-Changing Food (Photo by Sneh Roy Cook Republic)

Grain-free Cereal or Porridge Substitutes:

Life-Changing Food Recipes: Grain-free Granola, Apple Cinnamon Nut Porridge, Coconut Chai Chia Puddings with Roasted Berries

Simple, Healing Food Recipes: Buttered Apples with Russian Custard

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