11 Nutritionists Share Their Go-To Autumnal Breakfasts

Darker mornings and cooler temperatures call for a more comforting breakfast to start your day. From simple porridge upgrades to new ways with eggs, toast and yoghurt, we asked our favourite nutritionists to share the breakfasts they make on repeat at this time of year…
By Tor West /

Jenna Hope

Registered Nutritionist

“If you’re looking for a fresh take on eggs, try baked eggs – they’re the perfect warming autumnal breakfast. Cooked in a rich tomato sauce, you can add courgette or aubergine for a dose of vegetables, or pulses and beans for added fibre. The eggs will provide protein and choline to support neurological function, while the tomato base is rich in lycopene, a key antioxidant required to support optimal immunity. Cook in a cast-iron pan to increase iron consumption, too. If you’re looking for a weekend treat, I love French toast made with sourdough. I use Bertinet Bakery’s seeded sourdough as it’s a source of fibre and provides live cultures to nourish the gut bacteria. The fermentation process of sourdough also breaks down some of the gluten proteins, which can make it easier to digest. Add cinnamon for natural sweetness and a small drizzle of honey as an alternative to white sugar. For extra phytochemicals, top it with a handful of mixed berries.”

Visit JennaHopeNutrition.com

Daisy York

Co-Founder Of Aegle

“With three young children, mornings can be chaotic in our house, so breakfast needs to be simple and versatile, and full of nutrition to keep everyone nourished and satiated. For us, a weekday staple is a basic mix of gluten-free oats, milled flaxseed, mixed berries and cashew milk with a dash of vanilla essence and maple syrup. We then mix up the toppings – various nuts, pumpkin and sunflower seeds, chia jam, fresh fruit and apple compote. For breakfast, my two priorities are protein to avoid sugar highs and lows, and variety to nourish the gut and foster resilience.”

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Dr Margarita Kitova-John

Functional Medicine Doctor And Founder Of Lantern Clinic

“Any breakfast high in carbs – whether it’s cereal, milk, toast with jam, a banana, or a croissant – is a sugar-releasing bomb. Just 30 minutes after consuming these foods, your sugar levels will be through the roof. Switching from a sweet to savoury breakfast makes all the difference for your blood sugar. A breakfast traybake works well and can be prepared ahead of time. I always try to include cauliflower as it contains precious phytonutrients that help the process of detoxification. Roast your vegetables in a hot oven, sprinkled with pumpkin and sunflower seeds, and serve with one or two eggs of your choice.”

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Alison Hall

Registered Nutritionist

“It took me years to realise quite how transformational a satisfying breakfast was for my energy and mood. I love a comforting bowl of porridge in the morning; but you need to work hard to make sure that bowl of oats will keep you going till lunch. My tip? Add some good quality protein to the mix. I use 50% jumbo porridge oats (which take longer to break down) matched with the same amount of ground almonds (for creaminess), nuts, seeds and cinnamon – which will all help to keep my blood sugar levels stable. To make things simple, I mix the dry ingredients together into a big container at the beginning of each week so it’s ready to go each morning. Top with stewed apples, pears or nectarines spiced with cinnamon, nutmeg or saffron for added plant-powered sweetness to support gut health.”

Visit AlisonHallNutrition.co.uk

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Sophie Chabloz

Co-Founder Of Avea Life

“We are most sensitive to glucose in the morning when we are in a fasted state, and anything we eat at this time is digested more rapidly. Therefore, eating sugars and simple carbs for breakfast will lead to a bigger glucose spike and crash later in the day, leaving you tired, unfocused, irritable and craving more sugar. Try a warm savoury porridge with cooked oats, mushrooms, tomato paste, a handful of spinach and herbs, topped with a fried egg; or a vegetable and feta omelette with cooked seasonal vegetables and crumbled feta. If you fancy something sweet, try an overnight apple and cinnamon chia pudding, made using full-fat Greek yoghurt (essential for balanced blood sugar and hormone regulation), almond milk, almond butter and hemp hearts.”

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Samantha Bloom

Registered Functional Medicine Nutritionist

“My go-to autumnal breakfast is oats soaked overnight with oat or almond milk along with ground cardamom, ginger and cinnamon. My favourite milk alternative is Innocent or Plenish almond milk as it doesn’t contain any surprise nasties, such as rapeseed or sunflower oil, which can disrupt hormones. Oatly is my least favourite – it’s full of unnecessary ingredients to make the milk foam, and these can cause bloating and hormonal problems. I top my oats with fresh, seasonal blackberries, apples and figs, all with the skin on for added nutrients. Fresh figs are also great for digestion.”

Visit Bloom-Nutrition.co.uk

Rohini Bajekal

Nutritionist

“My non-negotiable nutrition habit is batch cooking a high fibre plant-based breakfast for the week. I adore pinhead oats with Alpro unsweetened soya milk, mixed berries, organic Ceylon cinnamon, ground flax seeds, hemp seeds and a sprinkling of cacao nibs. This breakfast is rich in plant protein, fibre, omega-3 fats and other micronutrients and keeps my energy levels consistent throughout the morning. I also love a turmeric tofu scramble for a weekend brunch. Tofu contains around three-and-a-half times less saturated fat than eggs, whilst also being an excellent source of micronutrients including protein, iron and calcium. I use Cauldron Tofu, which is fortified with calcium. Minimally processed or whole soya is a great addition to our daily diet, and has been shown to be beneficial for PCOS and fertility and help reduce hot flashes in the menopause. Tofu scramble is delicious served on wholegrain sourdough bread with a slice of avocado for healthy fats.”

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Reema Patel

Registered Dietitian And Nutritionist For Dietitian Fit & Co

“Smoothies are great for those days you’re in a hurry, and they don’t always have to be summery in their flavours. Try a banana blended with oat milk, a tablespoon of peanut butter, one teaspoon of cacao powder and two large handfuls of spinach leaves. If you’re looking for new ways with toast, try topping sourdough with kimchi and runny fried egg – sprinkle with sesame seeds for added nutrition or add mashed avocado for a boost of healthy fats and fibre. I’m also a fan of kefir bowls – I use a plain kefir (usually Biotiful Original Kefir) mixed with a few spoons of thick Greek yoghurt, and then sprinkle over homemade granola (or a low-sugar supermarket alternative) and seasonal fruit. This is the perfect combination of fibre, protein and healthy fats to keep me full and satisfied for hours.”

Visit DietitianFit.co.uk

Pippa Campbell

Nutritionist

“Warming through leftover vegetables from dinner the night before and topping them with a couple of poached eggs is the ultimate nutrition-rich breakfast option. Roasted butternut squash is delicious with avocado and poached eggs, with a sprinkling of cayenne pepper – a potent anti-inflammatory. For a super speedy homemade granola, I use a food processor to pulse together a handful of mixed nuts with coconut flakes and dates. For a slower Sunday breakfast, I love making buckwheat pancakes served with berries and maple syrup. For something sweet, you can’t beat a chia pudding made with chia seeds, almond butter, toasted coconut flakes, coconut yoghurt and strawberries. My go-to smoothie consists of 180ml of kefir, half a banana, half an avocado, a tablespoon of ground flaxseeds, a few almonds and raspberries, blended with one scoop of my Super Greens Powder.

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Natasha Evans

Registered Nutritionist

“For me, it has to be a low-carb savoury breakfast. I make sure there are plenty of healthy fats and proteins in there to keep my blood sugar balanced, which will help me stay until lunch, reduce cravings and aid concentration. Research shows that what you eat for the first meal of the day sets your blood sugar responses for the rest of the day, so it really is the most important meal of the day to get right. I normally have eggs, which I turn into a frittata or omelette. I serve this with sauteed or fresh vegetables, some good quality nitrite-free sausages from Pipers Farm and always a heaped tablespoon of sauerkraut or kimchi, to support gut health. Brands I like at the moment include Suur, Eaten Alive and Korean Pantry.”

Visit NeNutrition.co.uk

Gilly Brunton

Nutritionist at Wild Nutrition

“A healthy breakfast doesn’t need to be complicated. It just comes down to having the right ingredients to hand. Most people in the UK are well under the recommended 30g per day for fibre intake, so topping up your levels at breakfast makes sense. To make two generous servings of fibre and protein-rich overnight oats, add one cup of organic oats, two tablespoons of organic cocoa powder, one-and-a-half teaspoons of chia seeds, one cup of unsweetened plant-based milk, one cup of frozen cherries, and two scoops of Wild Nutrition Vegan Protein and Superfood Blend to a large bowl. Leave it overnight and when you’re ready to eat, know you’re tucking into a breakfast that’s rich in protein to control hunger hormones, botanical mushrooms to aid brain health, and supergreens to provide potassium, calcium, folate, phosphorus, selenium and magnesium.”

Visit WildNutrition.com

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

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