Breakfast for Longevity: 16 Ways to Start Your Day with the Biggest Punch

We believe breakfast is the perfect opportunity to set your day and your biology out on the right track. But for so many of us, breakfast consists of a rushed cup of coffee or a quick toast. Let’s take the guesswork out of making a healthy breakfast once and for all.

We asked our nutrition partner, Indigo Wellness, for their top go-to breakfast ideas, and they delivered 16 phenomenal options. Some take as little as five minutes, others take a little more time, but all deliver serious nutritional value and major flavor. Our team has tried them all and can confirm they’re as delicious as they are energizing. We hope you enjoy these breakfast recipes as much as we do!

Elevated Egg and Veggies

1. Spicy Shredded Brussels Sprouts and Eggs Indigo

Servings: 1 | Prep Time: 25 minutes

Ingredients:

• 1 tsp Extra Virgin Olive Oil
• 1 Shallot, chopped
• 2 cups Brussels Sprouts, trimmed and shredded
• 1/2 tsp Garlic Powder (divided)
• 1/2 tsp Sea Salt (divided)
• 2 Eggs
• 1/4 tsp Paprika
• Chili Flakes, to taste
• 1 tbsp Almonds 

Directions:

1. Preheat oven to 350°F (175°C).

2. Heat oil in an oven-safe pan over medium heat. Add shallot and sauté 2–3 minutes.

3. Add Brussels sprouts, half the garlic powder and salt. Sauté 3–5 minutes until softened.

4. Make a pocket in the sprouts for each egg. Crack in eggs. Top with remaining garlic powder, salt, and paprika.

5. Transfer pan to oven and bake 8–10 minutes, until whites are set and yolks are done to your preference.

6. Top with chili flakes and almonds. Enjoy fresh!

Nutrition Per Serving:

Calories: 489 | Fat: 29g | Carbs: 27g | Fiber: 9g | Sugar: 8g | Protein: 34g | Cholesterol: 744mg | Sodium: 1514mg | Vitamin A: 2692 IU | Vitamin C: 153mg | Calcium: 227mg | Iron: 7mg

Notes:

• Best enjoyed fresh.
• Use fresh garlic, chopped onions, and/or garlic salt instead.

2. Happy Gut Breakfast Bowl

Servings: 2 | Prep Time: 20 minutes

Ingredients:

• 4 Hard Boiled Eggs
• 1 cup Lentils (cooked)
• 1 cup Microgreens
• 1/4 Avocado, sliced
• 1/2 cup Sauerkraut
• 1 tbsp Extra Virgin Olive Oil

Instructions:

1. Boil eggs to preferred doneness (7 min for jammy, 9 min for hard-boiled), then ice bath.

2. In two bowls, divide lentils, microgreens, avocado, and sauerkraut.

3. Drizzle with olive oil and season with salt & pepper.

4. Peel eggs, place two in each bowl. Serve and enjoy.

Nutrition Per Serving:

Calories: 273 | Fat: 15g | Carbs: 28g | Fiber: 12g | Sugar: 4g | Protein: 11g | Cholesterol: 0mg | Sodium: 123mg | Vitamin A: 84 IU | Vitamin C: 20mg | Calcium: 40mg | Iron: 4mg

Notes:

• We love the pre-cooked lentils from Trader Joe’s but any can of cooked lentils will do.
• If using canned lentils, drain, rinse and season with a drizzle of olive oil, salt, pepper, and dried herbs.
• If you meal prep your eggs ahead of time, this delicious breakfast comes together in minutes!
• Use arugula or spinach as your base.

3. Zucchini Frittata

Servings: 2 | Prep Time: 20 minutes

Ingredients:

• 3 Eggs
• Sea Salt & Black Pepper (to taste)
• 1/2 tsp Turmeric
• 1 medium Zucchini, thinly sliced
• 2 Shallots, sliced
• Avocado Oil Spray (~1-second spray)

Instructions:

1. Preheat oven to 400ºF (205ºC).

2. Whisk eggs with salt, pepper, turmeric. Stir in zucchini and shallots.

3. Spray a 7-inch baking dish with avocado oil. Pour in egg mix.

4. Bake 12–15 minutes until set. Slice and enjoy.

Nutrition Per Serving:

Calories: 133 | Fat: 7g | Carbs: 6g | Fiber: 1g | Sugar: 4g | Protein: 11g | Cholesterol: 279mg | Sodium: 116mg | Vitamin A: 601 IU | Vitamin C: 18mg | Calcium: 63mg | Iron: 2mg

Notes:

• Option to prep: refrigerate mixture in an airtight container for up to three days.
• A 7-inch (18 cm) round baking dish was used to make two servings.
• Add chili flakes, dill, and/or parsley.
• One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.

Sweet Starts with Smart Macros

4. Coconut Yogurt Overnight Oats with Strawberries

Servings: 4 | Prep Time: 8 hours

Ingredients:

• 1 cup Unsweetened Almond Milk
• 1 cup Rolled Oats
• 1 1/3 cups Unsweetened Coconut Yogurt
• 2 tbsp Chia Seeds
• 2 tbsp Honey
• 1 tbsp Cinnamon
• 1 cup Strawberries, chopped
• 2 scoops Collagen Powder

Instructions:

1. In a large container, stir together almond milk, oats, yogurt, chia, honey, and cinnamon.

2. Refrigerate overnight (or at least 8 hrs).

3. Serve topped with strawberries. Optional: Add toppings like hemp seeds or nut butter.

Nutrition Per Serving:

Calories: 197 | Fat: 6g | Carbs: 33g | Fiber: 7g | Sugar: 10g | Protein: 5g | Cholesterol: 0mg | Sodium: 58mg | Vitamin A: 135 IU | Vitamin C: 21mg | Calcium: 349mg | Iron: 2mg

Notes:

• Refrigerate in an airtight container for up to four days.
• Option to use Greek or Skyr yogurt if tolerated.
• Try other fresh/frozen fruit, crushed nuts, hemp seeds, coconut flakes, nut butter or chia jam.
• Use any kind of milk or milk alternative instead.

5. Warm Apple Chia Pudding

Servings: 1 | Prep Time: 10 minutes

Ingredients:

• 3 tbsp Chia Seeds
• 3/4 cup Unsweetened Almond Milk
• 1/4 tsp Cinnamon
• 1 Apple, cored and diced
• 2 tbsp Pecans
• 1 tbsp Almond Butter

Instructions:

1. In a pot over low heat, whisk chia seeds, almond milk, and cinnamon.

2. Cook 5–7 minutes until warmed and thickened.

3. Pour into a bowl and top with apples, pecans, almond butter. Enjoy warm!

Nutrition Per Serving:

Calories: 472 | Fat: 31g | Carbs: 46g | Fiber: 20g | Sugar: 20g | Protein: 12g | Cholesterol: 0mg | Sodium: 129mg | Vitamin A: 482 IU | Vitamin C: 9mg | Calcium: 650mg | Iron: 4mg

Notes:

• Keeps well in the fridge in an airtight container up to 3 to 4 days.
• Mix together chia seeds, almond milk and cinnamon then let sit in fridge for 15-20 minutes to thicken.
• Use coconut milk instead of almond milk, and use pumpkin seeds instead of pecans.
• Add bee pollen, coconut flakes, or hemp seeds.

6. Greek Yogurt with Orange, Blueberries, and Pumpkin Seeds

Servings: 1 | Prep Time: 5 minutes

Ingredients:

• 1 cup Plain Greek Yogurt
• 1/2 Navel Orange, chopped
• 1/3 cup Blueberries
• 2 tbsp Pumpkin Seeds

Instructions:

1. Add all ingredients to a bowl.

2. Top with sweetener if desired. Enjoy fresh!

Nutrition Per Serving:

Calories: 333 | Fat: 13g | Carbs: 30g | Fiber: 4g | Sugar: 17g | Protein: 28g | Cholesterol: 34mg | Sodium: 142mg | Vitamin A: 1452 IU | Vitamin C: 61mg | Calcium: 540mg | Iron: 2mg

Notes:

• Best enjoyed fresh.
• Refrigerate in an airtight container for up to three days.
• One serving is approximately 1 2/3 cups.
• Use a plant-based yogurt alternative instead.
• Add some maple syrup or raw honey.

7. Greek Yogurt and Cinnamon Overnight Oats  

Servings: 1 | Prep Time: 3 hours 5 minutes

Ingredients:

• 1/2 cup Unsweetened Almond Milk
• 1/3 cup Plain Greek Yogurt
• 1 1/2 tsp Honey
• 1/2 tsp Cinnamon
• 1/2 cup Oats (rolled or quick)
• 1 1/2 tsp Chia Seeds

Instructions:

1. Combine all ingredients in a mixing bowl and mix well.

2. Refrigerate at least 3 hours or overnight.

3. Divide into bowls and enjoy.

Nutrition Per Serving:

Calories: 291 | Fat: 8g | Carbs: 44g | Fiber: 7g | Sugar: 10g | Protein: 14g | Cholesterol: 11mg | Sodium: 130mg | Vitamin A: 670 IU | Vitamin C: 5mg | Calcium: 460mg | Iron: 3mg

Notes:

• Refrigerate in an airtight container for up to five days. Can be enjoyed cold or warmed on the stovetop.
• One serving is approximately equal to one cup.
• Use a dairy-free milk alternative and unsweetened coconut yogurt instead.
• Add more honey to taste. Add vanilla extract.
• Top with fresh fruit, seeds, chopped nuts, or nut butter.
• Use maple syrup or another liquid sweetener instead.

Protein-Forward Powerhouses

8. Apple and Turkey Breakfast Hash

Servings: 2 | Prep Time: 35 minutes

Ingredients:

• 8 oz Extra Lean Ground Turkey
• 1/2 tsp Cinnamon
• 1 1/2 tsp Extra Virgin Olive Oil
• 1/2 cup Red Onion, diced
• 1 Garlic Clove, minced
• 1 cup Brussels Sprouts, halved
• 1 cup Butternut Squash, cubed
• 1 Apple, cored and diced

Instructions:

1. Cook turkey with cinnamon until browned. Set aside.

2. Sauté onion and garlic, then add veggies and apple. Cover and cook 10 mins.

3. Return turkey to pan and stir. Serve warm.

Nutrition Per Serving:

Calories: 317 | Fat: 13g | Carbs: 29g | Fiber: 6g | Sugar: 14g | Protein: 24g | Cholesterol: 84mg | Sodium: 95mg | Vitamin A: 7907 IU | Vitamin C: 60mg | Calcium: 100mg | Iron: 3mg

Notes

• Refrigerate in an airtight container for up to three days.
• Use lentils instead of ground turkey.

9. Rosemary Chicken Patties

Servings: 4 | Prep Time: 20 minutes

Ingredients:

• 1/4 cup Red Onion, grated
• 1 lb Extra Lean Ground Chicken
• 2 Garlic Cloves, minced
• 2 tbsp Rosemary, chopped
• 1/2 Lemon, zested and juiced
• 1 tsp Sea Salt
• 1 1/2 tbsp Extra Virgin Olive Oil

Instructions:

1. Squeeze water from grated onion. Mix all ingredients into a bowl.

2. Form patties (~4 inches diameter).

3. Pan fry 5 minutes per side until cooked through.

Nutrition Per Serving:

Calories: 216 | Fat: 14g | Carbs: 2g | Fiber: 0g | Sugar: 1g | Protein: 20g | Cholesterol: 98mg | Sodium: 659mg | Vitamin A: 26 IU | Vitamin C: 4mg | Calcium: 15mg | Iron: 1mg

Notes:

• Refrigerate in an airtight container for up to three days.
• One serving is one patty.
• Add parsley.
• Serve it with salad or between lettuce for a low-carb meal.

10. WOW Smoked Salmon and Quinoa Breakfast Salad

Servings: 2 | Prep Time: 20 minutes

Ingredients:

• 1/4 cup Quinoa, uncooked
• 2 tbsp Cilantro, chopped
• 1 tsp Lime Juice (to taste)
• 2 cups Arugula, packed
• 1/3 cup Crispy Chickpeas
• 6 oz Smoked Salmon, sliced

Instructions:

1. Cook quinoa and let cool.

2. Toss with cilantro and lime juice.

3. Assemble bowls with arugula, quinoa, salmon, and chickpeas. Serve.

Nutrition Per Serving:

Calories: 228 | Fat: 6g | Carbs: 22g | Fiber: 4g | Sugar: 2g | Protein: 22g | Cholesterol: 20mg | Sodium: 580mg | Vitamin A: 628 IU | Vitamin C: 4mg | Calcium: 66mg | Iron: 3mg

Notes:

• Refrigerate in an airtight container for up to two days.
• Season the quinoa with salt and pepper.
• Add sliced red onion, capers, or avocado to the finished bowl.

11. Avocado Toast with Cottage Cheese and Tomato

Servings: 1 | Prep Time: 10 minutes

Ingredients:

• 1/4 cup Cottage Cheese
• 1 oz Sourdough Bread (or gluten-free, toasted)
• 1/4 Tomato, sliced
• 1/2 Avocado, sliced
• Sea Salt & Black Pepper (to taste)

Instructions:

1. Spread cottage cheese onto toasted bread.

2. Top with tomato and avocado.

3. Season with salt and pepper. Enjoy!

Nutrition Per Serving:

Calories: 288 | Fat: 17g | Carbs: 25g | Fiber: 8g | Sugar: 2g | Protein: 11g | Cholesterol: 9mg | Sodium: 320mg | Vitamin A: 635 IU | Vitamin C: 15mg | Calcium: 57mg | Iron: 2mg

Notes:

• Use any type of bread, or make our Grain-Free Flax Bread.
• Omit the bread and serve it as a bowl.

Nutrient-Dense Smoothies

12. Post Workout Green Smoothie

Servings: 1 | Prep Time: 5 minutes

Ingredients:

• 3 tbsp Vanilla Protein Powder
• 1 tbsp All Natural Peanut Butter
• 1 Banana, frozen
• 1/2 cup Frozen Berries
• 1 cup Baby Spinach
• 1/2 cup Unsweetened Almond Milk (or more for texture)

Instructions:

1. Add all ingredients to blender and blend until smooth.

2. Pour into a glass and enjoy.

Nutrition Per Serving:

Calories: 326 | Fat: 10g | Carbs: 43g | Fiber: 8g | Sugar: 24g | Protein: 21g | Cholesterol: 3mg | Sodium: 136mg | Vitamin A: 3138 IU | Vitamin C: 39mg | Calcium: 367mg | Iron: 3mg

Notes:

• Option to use kale instead of spinach.
• Add a few spoonfuls of hemp seeds.

13. Lavender Haze Smoothie

Servings: 1 | Prep Time: 5 minutes

Ingredients:

• 1/2 cup Frozen Blueberries
• 1/2 cup Frozen Cauliflower
• 1 Banana
• 1 scoop Vanilla Collagen Protein Powder
• 1 tbsp All Natural Peanut Butter
• 1 tsp Vanilla Extract
• 3 tbsp Hemp Seeds
• 1/2 cup Unsweetened Almond Milk

Instructions:

1. Add all ingredients to blender and blend until smooth.

2. Pour into a glass and enjoy.

Nutrition Per Serving:

Calories: 397 | Fat: 25g | Carbs: 33g | Fiber: 9g | Sugar: 17g | Protein: 16g | Cholesterol: 0mg | Sodium: 103mg | Vitamin A: 335 IU | Vitamin C: 35mg | Calcium: 279mg | Iron: 4mg

Notes

• Add spinach, avocado, kale, or other berries, but just note that it may turn the color brown.
• Use coconut milk, hemp milk, macadamia milk, or water instead of almond milk.

14. Green Machine Fruit-Free Smoothie

Servings: 2 | Prep Time: 5 minutes

Ingredients:

• 1/2 cup Baby Spinach (or baby kale)
• 1/2 Avocado
• 1 stalk Celery, chopped
• 1/2 Cucumber, peeled and chopped
• 1 cup Unsweetened Almond Milk
• 1 tbsp All Natural Peanut Butter (or other nut butter)
• 2 tbsp Lemon Juice (optional)
• 1 scoop Collagen Powder
• 2 tbsp Mint, Parsley or Basil (we used parsley)

Instructions:

1. Add all ingredients to a high-speed blender.

2. Pulse to combine, scraping down sides as needed.

3. Blend on high until creamy and thick. Serve immediately.

Nutrition Per Serving:

Calories: 163 | Fat: 13g | Carbs: 11g | Fiber: 5g | Sugar: 3g | Protein: 4g | Cholesterol: 0mg | Sodium: 109mg | Vitamin A: 1264 IU | Vitamin C: 16mg | Calcium: 268mg | Iron: 1mg

15. Mint Chocolate Protein Shake

Servings: 1 | Prep Time: 5 minutes

Ingredients:

• 1 cup Unsweetened Almond Milk
• 1 Banana, frozen
• 1 1/2 cups Baby Spinach
• 1/4 cup Vanilla Protein Powder
• 1/2 cup Mint Leaves
• 1 tbsp Dark Chocolate Chips
• 1 tbsp Almond Butter

Instructions:

1. Add all ingredients except chocolate chips to a blender and blend until smooth.

2. Serve in a glass and top with chocolate chips. Enjoy!

Nutrition Per Serving:

Calories: 427 | Fat: 17g | Carbs: 44g | Fiber: 8g | Sugar: 22g | Protein: 27g | Cholesterol: 4mg | Sodium: 240mg | Vitamin A: 5338 IU | Vitamin C: 27mg | Calcium: 702mg | Iron: 4mg

Notes:

• Best enjoyed fresh.
• One serving is approximately 1 1/2 cups.
• Use peppermint extract if fresh mint is unavailable.
• Add chocolate chips or cacao nibs to the blender for the last 10 seconds if you like it crunchy.

Make Ahead for Effortless Mornings

16. Monster Breakfast Cookies

Servings: 12 | Prep Time: 40 minutes

Ingredients:

• 2 Bananas, mashed
• 1 Egg
• 1 Carrot, grated
• 1/2 cup Almond Butter
• 2 tbsp Coconut Oil
• 2 tbsp Maple Syrup
• 1 1/2 cups Oats
• 1 cup Almond Flour
• 1/4 cup Pumpkin Seeds
• 2/3 cup Raisins
• 1 tsp Cinnamon

Instructions:

1. Preheat oven to 350ºF (177ºC).

2. Mix mashed banana, egg, carrot, almond butter, coconut oil, and maple syrup in a bowl.

3. In another bowl, mix oats, almond flour, pumpkin seeds, raisins, and cinnamon.

4. Combine wet and dry ingredients. Form dough into large cookies.

5. Bake 25–30 minutes or until golden. Let cool before storing or freezing.

Nutrition Per Serving:

Calories: 259 | Fat: 16g | Carbs: 26g | Fiber: 4g | Sugar: 12g | Protein: 8g | Cholesterol: 31mg | Sodium: 20mg | Vitamin A: 908 IU | Vitamin C: 2mg | Calcium: 81mg | Iron: 2mg

Notes:

• Try unsweetened dried cranberries.
• Use sunflower seeds instead of pumpkin.
• To make it egg-free, use a flax egg: 1 tbsp flaxseed + 3 tbsp water (let sit 10 min).
• One serving = one cookie.

Reset Your Breakfast

Breakfast isn’t just the first meal of the day; it’s a daily opportunity to influence how you feel, think, and perform. The right breakfast can steady blood sugar, sharpen focus, and support you at the cellular level. Whether you batch-prep, blend, or savor something warm off the stove, each smart breakfast choice adds up to better energy, stronger metabolism, and a healthier start to your day.

Long live longevity.^™