In this article, I will provide you with six recipes for salty breakfast that are both balanced and healthy.
Eating a salty breakfast offers numerous health benefits, especially due to the addition of proteins that help regulate hunger and satiety.
I will explain the reasons behind this and provide you with the foods to include in your breakfasts so you can create healthy meals.
Here are some examples of savory, balanced, and healthy breakfast options, including vegetarian and vegan alternatives.
Recipe 1: Avocado, Egg, and Cheese Toast
For this recipe, you will need the following ingredients:
- 2 slices of whole grain, cereal, rye, or small spelled bread
- 2 organic free-range eggs
- 1 avocado
- Goat cheese (optional)
Instructions:
- Toast your bread slices in a toaster.
- Meanwhile, heat a skillet over high heat with a little coconut oil.
- Cook your eggs to your preference, either fried or scrambled.
- Slice your avocado and place it on the toasted bread.
- Add an egg to each piece of toast.
- Season with salt, turmeric, black pepper, goat cheese, and pumpkin seeds according to your taste.
- Vegan option: Replace the eggs with grilled tofu and the cheese with a drizzle of olive oil.
Recipe 2: Scrambled Eggs, Bacon, and Vegetables
Ingredients:
- 2 free-range organic eggs
- 3 slices of bacon
- Vegetables of your choice: spinach, tomatoes, asparagus, mushrooms…
- Coconut oil or olive oil
Instructions:
- In a large skillet, heat a little coconut or olive oil over medium heat.
- Sauté the vegetables of your choice for 3-5 minutes until tender.
- Add the bacon and cook until lightly browned.
- Separately, or in the same skillet, prepare scrambled eggs.
- Serve the scrambled eggs with the sautéed vegetables and bacon.
- Season with salt, black pepper, and flax seeds, and optionally serve with a slice of toast.
- Vegetarian option: Replace the bacon with grilled smoked tofu.
Recipe 3: Salted Peanut Butter Pancake
Ingredients:
- 2 organic eggs
- 2 tablespoons of brown rice or buckwheat flour
- 2 tablespoons of oatmeal
- Coconut oil
- Salt and pepper
Instructions:
- In a bowl, mix the eggs with the flour, oatmeal, salt, and pepper.
- Heat a pan with coconut oil over medium heat.
- Pour the mixture into the pan to form two pancakes.
- Allow the pancakes to cook for 3 to 5 minutes until set and browned before flipping them with a spatula.
- Let them brown for an additional 3 minutes and then serve them on a plate.
- Top with almond or peanut butter (salted or plain) and sprinkle with pumpkin seeds for added crunch.
- Optionally, add sliced bananas or blueberries.
- Vegan option: Replace the eggs with 150ml of vegetable milk (soy, almond).
Recipe 4: Mushroom and Arugula Omelette
Ingredients:
- 3 organic eggs
- Coconut oil for frying
- Grated cheese
- ¼ red onion, chopped
- 4 large mushrooms, sliced
- Salt and pepper
Instructions:
- Crack the eggs into a bowl and add a pinch of salt and pepper. Mix well with a fork.
- Melt coconut oil in a skillet over medium heat. Add the mushrooms and onion, and sauté until soft.
- Pour the beaten eggs into the skillet over the mushrooms.
- Once the eggs are almost cooked, add a sprinkle of grated cheese.
- Gently lift the edges of the omelet with a spatula and fold it in half.
- Cook until golden and then serve the omelet on a plate.
- Ideally, accompany it with a few leaves of arugula or other salads.
Recipe 5: Smoked Salmon, Avocado, Toast, and Seeds
Ingredients:
- 2 slices of whole wheat, rye, or small spelled bread
- 2 slices of salmon or smoked trout
- ½ avocado
- Pumpkin seeds (optional)
- Olive oil or fresh cheese (optional)
Instructions:
- Slice the avocado and salmon.
- Toast the bread slices.
- Drizzle the toast with olive oil or spread a little cream cheese.
- Top the toast with avocado slices and salmon.
- Sprinkle with pumpkin seeds and pepper if desired.
- Vegan option: Replace the salmon with grilled tofu.
Recipe 6: Mixed Salad with Avocado, Egg, Bacon, and Tomatoes
Ingredients:
- 2 handfuls of salad (arugula or lamb’s lettuce preferred)
- 2 slices of bacon
- 1 organic egg
- ½ avocado
- ½ tomato or a few cherry tomatoes
- Olive oil and coconut oil
- Salt and pepper
- Flax seeds, turmeric (optional)
Instructions:
- In a skillet, heat a teaspoon of coconut oil over medium heat and cook the bacon for 2-3 minutes on each side.
- On a plate, arrange the salad, sliced avocado, and tomatoes.
- Once the bacon is cooked, place it on the plate, and then cook the fried egg in the same pan.
- Add the fried egg to the plate and drizzle with olive oil.
- Sprinkle with flax seeds, turmeric, and pepper.
- Optionally, serve with a slice of toast or a salted pancake.
- Vegetarian option: Replace the bacon with diced tofu.
It’s important to note that these recipes can be adjusted based on your appetite and physical activity level. Adjust the portion sizes accordingly.
What Foods Should You Choose for a Salty Breakfast?
A balanced savory breakfast should be rich in proteins and fats, and it can also include carbohydrates from whole grains.
Here is a list of recommended foods to include in your salty breakfast:
- Eggs
- Bacon, ham, chicken
- Raw milk cheese, sheep’s or goat’s milk
- Almonds, nuts, hazelnuts
- Raw or cooked vegetables: avocado, spinach, broccoli, arugula, lamb’s lettuce, tomatoes, carrots
- Wholemeal, rye, cereal, or spelled bread
- Almond butter, peanut butter, coconut, or olive oil
- Oatmeal or buckwheat flakes
- Salmon, smoked trout, sardines, anchovies
By incorporating these foods into your breakfast, you can create a savory, balanced, and healthy meal.
Why Should You Eat Salty Food in the Morning?
Eating salty food in the morning provides several health benefits, including:
- Weight loss or maintenance of a healthy weight
- Long-term satiety
- Regulation of hunger to avoid snacking in the morning
- Reduced overall food intake throughout the day
- Decreased sugar consumption
- Regulation of blood sugar and insulin levels
- Improved muscle mass gain for individuals engaged in bodybuilding
When you opt for a salty breakfast, you naturally consume more proteins and fats compared to a sweet breakfast.
Starting your day with a sweet meal is not the ideal choice, as it can lead to blood sugar spikes, disrupting the body’s functioning and causing increased hunger, decreased energy, and poor concentration.
Note: It’s always recommended to consult a healthcare professional or registered dietitian for personalized dietary advice.
