Updated 23rd April 2024
What’s for breakfast? ZOE members’ top recipes
Share this article
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.
Join our mailing list
Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science.
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
Join the community
Be the first to know about ZOE’s breakthrough research, content from the world’s leading scientists, and more.
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!
