7 RD Approved Breakfast Recipes to Fuel Your Morning

January 04, 2021

Creating a well balanced epic breakfast should be nutrient dense, blood sugar balancing and provide an adequate amount of energy for at least 3-4 hours. Whipping up a balanced breakfast doesn’t have to be complicated. In fact, it’s simple. We’ve partnered with Registered Dietician, Olivia Wagner (MS, RDN, LDN) to give us some easy and delicious ideas to create a well balanced breakfast. Here are seven of her favorite balanced breakfast recipes.

#1 Raspberry Smoothie - 2 Ways


Smoothies and smoothie bowls are a great go-to breakfast recipe and are incredibly simple and delicious to make. Just grab your favorite ingredients then top with scrumptious toppings like a crumbled Soft Baked Almond Flour Bar, fresh fruit, nut or seed butter and enjoy. Need some recipe inspiration? Try this Raspberry Smoothie - 2 Ways.

#2 Banana Berry Crunch Parfaits


Banana Berry Crunch Parfaits are the perfect combination of balancing ingredients. Cream coconut yogurt combined with crunchy handcrafted granola made from nuts and seeds provide a high quality fat, fiber and starch while brightly colored berries count towards fresh produce. Someone pass us a spoon!

#3 Banana Protein Breakfast Plate

Enjoy a little bit of everything with this recipe for Banana Protein Breakfast Plate. Fresh banana slices and berries add a touch of fresh sweetness (produce and starch) while almond flour-based muffins lend a high quality fat and protein source. Don’t forget the crispy, crunchy bacon, fluffy eggs and rich yogurt, which all count as protein. 

#4 Chia Seed Pudding


Chia seed pudding is a blank canvas to your favorite breakfast toppings. Check out this super simple recipe from Wagner.


3 tablespoons whole chia seeds

1/4 teaspoon ground cinnamon

1/4 teaspoon ground cardamom (Optional)

1/4 cup hot water 

1/4 cup full-fat coconut milk

1/2 cup washed organic berries

2 tablespoons hemp seeds, pumpkin or sunflower seeds

1 tablespoon unsweetened coconut flakes (Optional)

Directions: Combine the chia seeds, cardamom and cinnamon then pour the hot water over the mixture. Add coconut milk and allow to firm up, about 20-30 minutes. Top the thickened chia seed pudding with berries, coconut flakes and any other seeds or channel that culinary creativity and top with a crumbled Apple Cinnamon Muffin. Yum!

#5 Mini Quiche


Another simple yet delicious balanced breakfast includes two Mini Quiches, half of an avocado and half a cup of fresh berries. The almond base of the quiche and the avocado act as a high quality fat, while the veggies in the quiche count as fresh produce. Chicken and eggs are a great source of protein and the handful of fresh berries add a subtly sweet starch.

#6 Sweet Potato “Sunday”

Sweet potatoes are an excellent side dish, but they also make an epic Sweet Potato “Sunday.” Simply select one small or medium sweet potato (produce and starch) then top with one tablespoon of almond butter, two tablespoons of raw pumpkin seeds, a half tablespoon of chia seeds and a half tablespoon of hemp seeds (fat and fiber). Sprinkle with a dash of cinnamon or pumpkin pie spice to create a savory yet sweet flavor and enjoy! You can also add a dollop of fermented coconut yogurt for an extra creamy topping.

#7 Turkey Breakfast Bowl

Breakfast bowls are another easy yet delicious balanced breakfast recipe. Simply combine homemade turkey breakfast sausages (protein) with roasted butternut squash cubes (produce and starch), sauteed kale in coconut oil  (produce and high quality fat) and one fork full of cultured, fermented salsa or sauerkraut.

Baking up a balanced breakfast is easy AND delicious with these seven simple and delicious RDN approved recipes. Tag us in your recipe creations @SimpleMills on Instagram. 

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