These 3 healthy hormone balancing breakfast ideas will give you the energy to conquer anything that comes your way today. Plus, they are super easy and only take about 5-10 minutes to make!
If you think about it, that's about as long as it would take to microwave a packaged breakfast sandwich and less time than it does to wait in line at Starbucks.
Because y'all, who really has time to whip up a full fledged homemade breakfast on the regular?
Save your chocolate chip batter recipe and keep that waffle maker in storage until Saturday rolls around, friends. Opt for one of these quick & easy nutrient loaded, hormone balancing breakfasts instead. Starting your day with nutritious foods like these helps to balance you glucose (blood sugars) and also gives you a kick start by providing the nutrients your cells need to function at their best.
Well nourished cells = well nourished organs = well nourished body systems = well nourished human (that's you!).
Why eat a nutritious breakfast?
Components of a hormone balancing breakfast include protein, healthy fats, and fiber. A nourishing breakfast has a lot of benefits:
- Believe it or not, it is a solution to afternoon energy dips
- A hormone balancing breakfast helps decrease late night cravings.
- It protects your gut health to have breakfast with your coffee.
If you want to learn more about the 7 Benefits of Breakfast, [click here].
These days, I’m not so much about “cooking from scratch” as I am about throwing a few tasty ingredients together and calling it a day. With that said, you can absolutely customize these ideas however you want! 🙂
To meet the goal of making a hormone balancing breakfast, be sure to include whole, fresh ingredients.
3 Hormone Balancing Breakfast Ideas
Egg Scramble with Spinach, Sweet Potatoes and Avocado
Scramble 2 egg whites + 1 whole egg with some spinach and diced sweet potatoes.
Add half a small avocado and some salsa on top and you’re good to go!
- Dice your sweet potatoes the night before so they are ready to throw on your scramble in the AM. To roast diced potatoes, throw them on a baking sheet for 30-40 minutes at 400 degrees in the oven with some salt, pepper, and olive oil. How long they need to roast will depend on how big you dice them.
- Order of business: oil a skillet with olive oil spray on medium heat. Add your spinach first. When spinach is starting to wilt, add your eggs. When the eggs are almost done cooking, add your diced sweet potatoes.
- I do about a quarter or third of a cup of sweet potato, but totally up to you how much you want. I like to keep the ratio of ingredients pretty even so I’m getting egg, avo, and sweet 'tatos in every bite (yum).
- One thing I've started doing is mashing up my avocado on a plate first and then add the cooked egg mixture and mixing it together! It's almost like adding guac to a breakfast scramble and I'm always down for that. Be sure to top with salsa for the best results!
- Mix it together before diving in. This is one of my favorite hormone balancing breakfasts and I eat it often (and by often I mean almost every day)!
- If you don’t have sweet potatoes made or don’t have time to make some, just do the egg scramble with spinach and add a slice of whole wheat toast or some fruit as your source of fiber and complex carbs. Part of a hormone balancing breakfast is getting good sources of fiber.
- If you don’t eat or like eggs, a tofu scramble can replace the eggs as your protein.
- Hate spinach? Use a veggie you do like. Sometimes I do broccoli or tomato and mushrooms.
Ingredients I use
Depending on what veggies you like, etc, your ingredients may vary from mine, but just to give you an idea I am sharing mine below.
- Liquid egg whites: I usually use ⅓ c liquid egg whites and 1 whole egg. For a hormone balancing breakfast, fats are important! And the egg yolk has fats and the fat soluble vitamins (A, D, E, and K). I am also getting healthy fats from the avocado, so I do like to have a mix of eggs whites + at least 1 yolk.
- Bagged greens: I typically buy private label bagged spinach. So easy and I always have it on hand.
- Sweet potatoes: I use a fresh sweet potato and dice it before I roast it up. Once I’ve roasted it, I have enough for a few days. You could always buy the pre-cut sweet potatoes to save time, but a whole potato is cheaper. I’d rather spend my money on a baked good at the farmer’s market!
- Salsa: I love the Late July salsa brand. If you can find it, Clint's salsa brand is one of my favorites too!
- Protein: eggs & spinach
- Healthy fats: egg yolk & avocado. Also from the oil if you baked your sweet potatoes in it.
- Fiber: avocado, sweet potatoes, & spinach
Oatmeal with Protein Powder, Berries, and Nuts
Heat some oats (I usually do ½ cup and use old-fashioned oats) with water or almond milk for about 30 seconds in the microwave.
Remove from the microwave, stir, and add ½ a mashed banana (trust me on this), frozen or fresh blueberries, and some more liquid if needed.
Throw it back in the microwave for another minute or until it’s warmed to your liking.
Take it out and add nuts, cinnamon, and 1 scoop of protein powder. Make sure it's a protein powder that doesn't add a weird texture or flavor- you can see the one I use below.
- I love to use bananas to sweeten my oatmeal naturally. Mashing it a bit and mixing it in really well and heating it seriously adds so much flavor and natural sweetness.
- I start by cooking my oats in water until they’re about halfway done. Then, I add as much almond milk as I want when I add the banana and frozen berries. Then heat the rest of the way. This helps the oats have a creamy consistency.
- Wait until the end to add the protein, nuts, and cinnamon.
- Of the hormone balancing breakfast ideas, this is probably the easiest to customize!
- Add ins: You could add chia or flax seeds at the end for more protein, healthy fats, and fiber.
- If you don’t like blueberries or bananas, opt for a fruit you do like! Some mornings I do diced apples which is also delicious.
- You can use quick, rolled or steel cut oats. Just don’t do flavored oats with a bunch of added sugars.
- Be sure you use a protein powder that isn’t chalky and has a good flavor. The wrong protein powder could throw off the whole dish!
- If you aren’t a protein powder person, adding hemp seeds or a higher protein milk is another great way to get your protein.
Ingredients I use
Depending on what fruit and protein powder you like, your ingredients may vary from mine, but just to give you an idea I am sharing mine below.
- Oats: I pick whatever private label quick oats I can find. I get the biggest canister because it’s cost effective and I know I will eat them long before the expiration. I also love Bob's Red Mill brand if I'm going for rolled oats. One of my good friends teases me that I’m her go-to anytime she wants a recipe that includes oats. I wear that hat proudly!
- Frozen blues: I always have frozen blueberries or mixed berries on hand. Buying frozen fruit is just as healthy as fresh fruit and it’s often less expensive (again, I’m saving up for that farmers market baked goodie). You can absolutely use the fresh stuff if you prefer! Just don’t microwave it quite as long.
- Vital Peptide Collagen Powder (Chocolate): Let’s be honest, this is what I’m really saving for! It’s a bit of a splurge because it's more expensive than some of the other protein powders on the market. But I find that the chocolate flavored Vital Peptides mixes really nicely with oats. It also adds a sweetness that makes ya girl feel like she’s having dessert for breakfast. Dessert for breakfast...but make it healthy?! I'm so here for it!
- Nuts: I use raw, unsalted almonds just because I prefer the taste of almonds. Pro tip: save money by getting nuts at the bulk bins. It's more cost-effective and you can get as much as you want. Walnuts go great in oats too. Plus, they are great for brain health.
- Milk: Use whatever milk you like, but I use plain, unsweetened almond milk. Sometimes I switch it up for oat milk, but almond milk is my go-to.
- If you are wanting a higher protein milk and are ok with dairy, Fairlife is a great brand. If you want a higher protein plant based milk, go for hemp or soy milk.
Protein: collagen powder and nuts.
Healthy fats: almond milk. If you choose to add flax, chia, or hemp seeds, that’s bonus fats!
Fiber: Oatmeal is one of the best sources of fiber around. The fruit is also high in fiber.
Greek yogurt with berries, nuts and granola
Recipe for hormone balancing breakfast idea 3
Do you have 60 seconds to spare?
Throw some greek yogurt in your favorite bowl and add some frozen berries, nuts and granola on top. Now mix it together and enjoy!
Seriously takes all of a minute, I’ve timed it. So don’t argue with me that healthy recipes take too much time! 😉
Of the hormone balancing breakfast ideas, this is quickest.
- Make sure you aren’t using a greek yogurt with a bunch of added sugars because that kind of defeats the purpose of a healthy breakfast.
- Even vanilla flavored greek yogurt has around 10g of added sugars which puts you at the same amount as a good sized bowl of Lucky Charms. Keeping it real here, people.
- Using frozen berries gives the yogurt a little bit of a frost which I love. Makes it nice and cold like a frozen treat!
- You could just mix all this together in the yogurt container, but I like doing it in a big bowl. When I try to add granola to my little one-serve yogurts I end up making a mess. Takes 5 seconds to put it in a bowl and it takes longer to clean up my mess when I don’t.
I’m all about saving some time where I can. Small wins, am I right?
- Some people hate the texture of greek yogurt. If that’s you, opt for Siggi’s plain non fat yogurt or another brand you love. *Make sure it has protein and little to no added sugars.
- If you don’t like berries, you could add any fruit. Sometimes I do frozen mango or pineapple which is equally delicious.
- Prefer not to buy expensive granola? I get it. Just use plain oats. If you go this route, mix the yogurt and oats together first and then add the other stuff.
Ingredients I use
Depending on what fruit. granola brand, and greek yogurt you like, your ingredients may vary from mine, but just to give you an idea I am sharing mine below.
- Greek yogurt: I use either a private label brand of plain greek yogurt or a zero sugar greek yogurt. The 2 brands of sugar free flavored yogurts I like are TwoGood and Chobani’s Zero Sugar line. My favorite flavor of TwoGood is vanilla. My favorite Chobani Zero Sugar flavors are the mixed berries and cookies and cream.
- Frozen berries: for some reason, I love finding a frozen berry mix with cherries when it comes to adding it to my yogurt. Trader Joe’s has a great “Very Cherry Berry Blend” that I’ll pick up when I’m there. But I don’t have a TJ’s super close to me (tear). So most of the time I just pick up a private label berry blend at whatever store I’m getting groceries from.
- Nuts: I use raw, unsalted almonds for this just like I do with my oatmeal recipe.You could use any nuts you like, though! You could also opt for a nut butter instead.
- Granola: I love Purely Elizabeth’s granola flavors, especially the original. Choose any granola you like or even make your own.
Protein: greek yogurt and nuts
Healthy Fats: nuts and potentially granola depending on what kind you add.
Fiber: berries, nuts and granola.
Hormone Balancing Breakfast Conclusion
There are several benefits to eating a nutritious hormone balancing breakfast! You can learn more about why breakfast is important [here]
The 3 easy breakfast ideas I shared all have a good balance of nutrients and only take 2-10 minutes to make. I hope you give them a try and enjoy! 🙂
If you enjoyed this article or learned something from it, I would love to hear from you! 🙂 Please feel free to leave a comment below or share this article with a friend. As always, sharing is caring!
Read this next: 7 Benefits of Breakfast: why is it important? [click here]