I love breakfast. But when I got my ZOE test results and started logging foods, I learned about some changes I could make to start feeling better after eating.
I discovered that my body doesn’t respond particularly well to sugars and fats, and many of my regular breakfasts scored very poorly.
For example, I learned I should enjoy white toast and orange juice just once in a while.
To show you what I’m working with, these are my scores out of 100:
sugar control: 33
fat control: 41
gut microbiome: 39
With a lot of room for improvement, I decided to find out what healthy breakfast recipes are popular with ZOE members. And I’m sharing them with you here.
I’ve also included my score, as a reference for others with lower scores.
We all respond differently to food. While some of us may have poor blood sugar or blood fat control — or both! — simple changes to our diet can improve our mood, energy level, and overall health.
If you’re already a member, you can click the “ZOE link.” That’ll take you to the recipe in your ZOE app, where you can see how the meal scores for you.
If you’re not a member, and you’d like to learn more, get started by taking our free quiz.
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1. Avocado and black bean eggs
Favorited: 15,067 times
My score: 92
Preferences: vegetarian and gluten-free
Ingredients: avocado, canned black beans, canned tomatoes, fresh coriander leaves, eggs, garlic, limes, red chili peppers, cumin seeds, rapeseed oil
From: BBC Good Food
2. Avocado banana bread
Favorited: 7,871 times
My score: 82
Preferences: vegetarian
Ingredients: avocado, baking powder, banana, coconut oil, eggs, flaked and ground almonds, honey, macadamia nuts, vanilla extract, salt
From: Living Healthy With Chocolate
3. Black beans and avocado on toast
Favorited: 7,170 times
My score: 85
Preferences: vegan
Ingredients: avocado, canned black beans, fresh coriander leaves, chipotle paste, lime juice, garlic, olive oil, white or red onions, ground cumin, cherry tomatoes, bread
From: BBC Good Food
4. Honestly Healthy’s chia seed porridge
Favorited: 7,073 times
My score: 94
Preferences: vegan
Ingredients: unsweetened almond milk, flaked almonds, chia seeds, ground cinnamon
From: Red Online
5. Almond flour pancakes
Favorited: 6,933 times
My score: 85
Preferences: vegetarian
Ingredients: unsweetened almond milk, baking powder, blueberries, eggs, ground almonds, vanilla extract, maple syrup
From: BBC Good Food
6. Pear, nut, and blackberry Bircher
Favorited: 6,847 times
My score: 86
Preferences: vegetarian
Ingredients: blackberries, macadamia nuts, oats, pears, plain Greek yogurt, pomegranates, ground cinnamon
From: BBC Good Food
7. Easy egg muffins
Favorited: 6,776 times
My score: 78
Preferences: vegetarian
Ingredients: raw broccoli, fresh chives, eggs, spring onions, red peppers, semi-skimmed milk, paprika, cheddar or Gruyère cheese, vegetable oil
From: BBC Good Food
8. Smoky beans on toast
Favorited: 6,527 times
My score: 80
Preferences: vegetarian
Ingredients: garlic, canned butter beans or chickpeas, seeded bread, olive oil, white or red onions, fresh parsley, red peppers, paprika, white sugar, canned chopped tomatoes, red wine vinegar
From: BBC Good Food
9. ‘Life-changing’ seeded bread
Favorited: 4,937 times
My score: 88
Preferences: vegan
Ingredients: psyllium fiber, flax seeds, mixed nuts, oats, olive oil, salt, chia seeds, water
From: Instagram ZOE/@mynewroots
10. Berry kefir overnight oats
Favorited: 4,543
My score: 75
Ingredients: cacao nibs, whole milk, maple syrup, oats, crunchy peanut butter, plain kefir, raspberries, chia and pumpkin seeds, ground cinnamon
From: BBC Good Food
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Breakfast might not be the most important meal of the day, but it certainly can be delicious. If any of these recipes inspire you to give them a try, let us know.
Personally, I very much enjoy the smoky beans on toast. Happy breakfasting!
