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easy breakfast Archives · Rachel's Nourishing Kitchen

Tag: easy breakfast

25 Energizing Breakfast Recipes {Gluten-Free, Dairy-Free}

For most of my life, the back of the cereal box was the highlight of my first meal of the day.

As much as I enjoyed starting my day that way, I’ve learned that typical breakfast cereals and other breakfast foods like donuts, bagels and granola bars are not the most filling or nourishing choices.

We’ve heard that breakfast is an important meal, and it’s true.

Eating breakfast helps us stabilize our blood sugar levels throughout the day, which affects things like our energy, alertness, and mood.

Not hungry when you wake up? You might have eaten too late the night before and spent your night digesting instead of repairing and resting. Another possibility is that you might not have gotten enough quality sleep and could still have some stress hormones floating around that are dampening your appetite.

When we grab something to “break the fast,” the key is to make sure we’re eating the most filling and satisfying combination of food to keep us going throughout the day. The secret to lasting energy and feeling satisfied after a meal is eating a combination of…


Fiber only comes from plants, so that would mean we want to include something that was growing in nature at some point. Protein can be plant-based or animal-based. Examples of healthy fats include things like nuts, seeds, avocado, wild caught salmon, and coconut.

Remember, breakfast is a time of day, not a group of foods. Anything is fair game!

Check out this video I put together that walks through some of my favorite breakfast ideas. Then, take a look at the links below that direct you to a bunch of the recipes I mention in the video!


Smoothies are a great way to jam pack nutrition in a glass, but drink them slowwwwly instead of downing them in 90 seconds, as I have a tendency to do. Smoothies are so easy to make as well and can be done in minutes with the help of the Best Juicer! Getting nutrients from veg and fruit has never been so easy.

Make sure you follow the guidelines of the PFF combo – protein, fiber AND some healthy fat in each smoothie. Most of the time when we make smoothies, we put in lots of fruit and juice and very little protein or healthy fats, so we spike our blood sugar and end up feeling hungry a couple hours later.

My basic formula for making smoothies looks like this: ~2 cups veggies (spinach, baby kale, lettuce, cabbage), 1 cup fruit (berries are best!), 1 -1.5 cups liquid, 2 tablespoons protein (nut butter, hemp seeds, protein powder) and then some add-ins like coconut oil, flax seeds, chia seeds, dates, cinnamon, or cacao powder. My preferred protein in smoothies are hemp seeds, sprouted pea protein, or sprouted brown rice protein (you can get all of them on Amazon). Sun Warrior and Vega are two good brands.

These are some of my favorite smoothie recipes, especially the Ultimate Pumpkin Pie Smoothie, Chocolate-Covered Cherry Smoothie, Caribbean Island Breeze, and this Snickerdoodle Smoothie.

Whip up a smoothie in the morning and put it in a thermos. It should stay cold for about four hours.

smoothie bannerIMG_6864

You can also find lots of free smoothie recipes here at Simple Green Smoothies.

Here’s a link to an awesome and FREE downloadable smoothie guide from the Academy for Culinary Nutrition that you can print out and put on your fridge.

I like smoothies, but I don’t drink them every day. Sometimes my body wants something warm or something a bit more savory like a frittata, so I pay attention to my cravings and eat accordingly!

Gluten-Free Grains

Sugary cereals aren’t the only bowl-based option for breakfast. Check out some of my favorite hot and cold cereal recipes below. I serve them with some almond milk or coconut milk. Yum!

PS Oatmeal Banner

Granola Aerial

No-Bake Bites

Enjoy these as a side to some fruit and/or veggies or oatmeal. If you make a lighter smoothie based mostly on veggies or fruit without fat, try these as a side to that, too. They also make a great snack!

coconut chai biteslacto cookies

Egg-Based Dishes

For more savory options, the dishes below are some of my absolute favorites. As the weather gets cooler, my body tends to crave these warmer, veggie-packed, nutrient-dense meals.

Beet Shakshuka Recipe from Two Moms in the Raw cookbookMexican Black Bean Scramble


Who says breakfast has to be a boring bowl of cereal? Have some leftovers from the night before? Heat them up for breakfast!

currycrock pot chili

Quick & Easy Mexican Black Bean Scramble {Dairy-Free, Gluten-Free}

“What should I eat for breakfast??”

I hear this question a lot and have an answer for you 🙂

When we crowd out things like bagels, bread, milk, and processed and sugary cereals and granola bars, it can feel like we’re not left with many options aside from smoothies (which are my personal go-to!).

I’m here today with some good news and a brand spankin’ new breakfast recipe that I think you will LOVE!Mexican Black Bean Scramble

When I was writing last week’s post about my favorite upgraded Mexican-inspired dishes for Cinco de Mayo, I was inspired to blend some of those ingredients together for a filling, satisfying and energizing breakfast dish.

As I’ve shared before, the key to all-day energy is to combine Protein + Fiber + Healthy Fats in our meals to keep our blood sugar stabilized. This is important because it helps us prevent blood sugar peaks and crashes, which lead to cravings and trouble controlling our weight.

Most of us, especially women, don’t eat nearly enough protein at breakfast (we’re not going to find it in a Nutrigrain bar or a bagel with cream cheese), so we end up feeling unsatisfied and with cravings later in the day. Eating adequate protein at breakfast is one way to combat that.

I love this dish because it combines protein (beans, eggs), fiber (beans, avocado), and healthy fats (eggs, avocado)…and it tastes AMAZING! My husband Bill liked it so much that he had it for dinner last night and breakfast this morning.

One ingredient in this recipe that I want to focus on is the beauty-boosting, health-promoting avocado.

I didn’t even TRY an avocado until I was 25.

As a picky eater, I had deemed avocados a “weird” and “gross” food, never having actually tried them. It’s so much easier to write off certain foods than give them a chance and run the risk of not liking them.


When I finally did, I was hooked! According to nutritionist Kimberly Snyder, here are just SOME of the many benefits we can get from eating avocados:

  • One of the TOP anti-aging, beauty foods, especially for supple skin
  • Powerful anti-aging effects on skin and joints
  • Rich in skin-smoothing vitamins – A, C, E, and K
  • Contain glutamine – an amino acid that helps protect our skin and curb cravings
  • Source of glutathione, a liver-loving, anti-aging antioxidant
  • Excellent source of heart-healthy monounsaturated fat and fiber

If you want to geek out a little more, check out the top 12 benefits of avocados from Authority Nutrition.

I’m going to dedicate a future post to why we NEED fat, but in the meantime, the bottom line is this: Stop fearing fat. Healthy fats are not making us fat. In fact, most of us don’t eat enough of them.

Refined and processed sugars and flours are the key offenders driving our weight gain and health issues. When we started making everything lite, low-fat, and fat-free, we started gaining weight.

Eat fat for beauty, health, and happiness 🙂 It makes food taste awesome, keeps us feeling full and satisfied, protects us, and helps us look our best!

Mexican Black Bean Scramble

Huevos Rancheros Upgrade {Gluten-Free, Dairy-Free}Mexican Black Bean Scramble

Serves 2 (cut recipe in half for a single serving)


1 tablespoon coconut oil, divided (you’ll use half at the beginning and the other half later)
½ cup yellow onion, diced
½ teaspoon cumin powder
1 cup black beans (drained and rinsed. We use Eden Organics)
4 eggs (from pastured, cage-free chickens. We buy ours from Hometown Harvest)
¼ cup salsa of choice (we like Drew’s)
½ avocado
A few sprigs of cilantro
Sea salt and black pepper, to taste


  1. Add half a tablespoon of coconut oil to a medium skillet set to medium high heat.
  2. Add onion, cumin and a pinch of sea salt and black pepper, and sauté for 3-4 minutes, until onion is translucent but not brown. Add black beans and toss to combine. At this point, you can either set the bean/onion mix aside in a bowl, scramble the eggs in the same pan and then add the beans back in (pics above) OR just move to step 3.
  3. Add remaining oil to skillet with beans. Whisk eggs together in a bowl and pour them into the skillet. Add another pinch or two of salt and pepper to taste and scramble eggs with beans to your desired texture and consistency.
  4. Once eggs are cooked to your liking, put them on a plate and top with salsa, sliced avocado and cilantro. ENJOY!

Healthy & Homemade Donut Holes! {Gluten-Free, Paleo, Vegan}

 “These satisfy my sweet tooth without eating Little Debbie Donut Bites!”

“These won’t make it home!”

And finally, “So, there’s no sugar in these?”

These were just a few of the comments made by a donut-loving friend last night as he was enjoying a new treat I prepared for our church small group that we host each Tuesday.

I had never made them before, so I didn’t know what to expect. They were a huge hit, so you can bet I will be making them again, given the response! I never thought they would be compared to donut holes in terms of taste and texture, but I’ll take it!

They are SO easy to make, too. They’ll become a new staple in your house, I’m sure!

Healthy & Homemade “Donut” Holes

Mmm delicious!

Mmm delicious!

The recipe is adapted from this one on the Nourishing Meals blog. Tom and Ali have some awesome gluten-free, dairy-free, soy-free recipes, so I will be featuring more of them in the future.

Ingredients (see notes below regarding substitutions & where to find ingredients*)

  • 1/2 cup raw almonds
  • 1/2 cup raw walnuts
  • 1 cup Medjool dates, pitted
  • 1/4 cup raisins
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cardamom
  • 1/4 cup raw almond butter
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon fine grain sea salt
  • unsweetened, shredded organic coconut


  1. In the food processor fitted with the “s” blade, grind the almonds and walnuts until finely ground.
  2. Add the dates, raisins, spices, and salt and grind to a fine meal.
  3. Add the almond butter and vanilla extract and process again until completely mixed.
  4. Form into balls and roll in shredded coconut.

I put mine in the fridge for about an hour, so they would firm up a little bit, but you can enjoy them right away, if you’d like!


Ground “meal” prior to rolling them into balls

*Ingredient & Substitution Notes

  • Can’t have walnuts or almonds? Use any other nuts or seeds in this recipe instead!
  • You find Medjool dates in the produce section of the grocery store OR online. We buy ours at BJs Wholesale club in a big container. Trader Joe’s also sells them.
  • If you don’t have cardamom, you can sub in ground ginger, more cinnamon or a combo of nutmeg and cinnamon instead.
  • The cheapest place I have found almond butter is at Trader Joe’s. If you can’t have almonds, sub in Sunbutter.
  • You can find unsweetened, shredded coconut in the baking aisle of most grocery stores or online here. We buy ours at MOMs in bulk.

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