Healthy breakfast with bread: With these tips & recipes you can do it!

Muesli, porridge, yoghurt and fruit are often referred to as vital breakfasts, while rolls enjoy a more modest reputation. But do you prefer a hearty first meal? Then, with just a few adjustments, you can have a healthy breakfast with bread. You can also be inspired by our recipe ideas and immediately integrate more fiber and vitamins into your diet!

1. What does a healthy breakfast with bread consist of?
2. Which bread for my healthy breakfast?
3. Baking Bread Yourself: 3 Simple Recipes
4. Which bread topping is healthy – and delicious?
5. Hands off the sausage!
6. DOS and DON'TS

What does a healthy breakfast with bread consist of?

The right bread is the basis for a healthy breakfast - whether sweet or savory. Choose whole grain bread and choose organic quality if possible. Now you can vary it according to your mood. Taste your way through the different types of grains and find your favorite.

Bread toppings not only make the bread juicier and give it taste, with homemade spreads you can also integrate healthy fats and vitamins into your breakfast. Making it yourself is worth it at this point: this way you avoid hidden sugar and additives.

Fruit and vegetables should have a permanent place in your diet. Whether used as vegetable sticks for snacking or processed into various spreads: the possible uses are as diverse as the different varieties. You can integrate fruit into your healthy breakfast with bread in the form of homemade jams or simply freshly sliced: How about a delicious roll with peanut butter, banana and cocoa nibs?

Of course, you can also reinterpret classics: vegan cream cheese refined with pear turns the quick breakfast into something special.

Which bread for my healthy breakfast?

Anyone standing in front of the baked goods shelf in the supermarket can be overwhelmed by the selection. If there is also a counter with fresh produce, the overload is perfect.

Buy healthy bread: choose a wholemeal version

The bland appearance suggests that white toast contains hardly any nutrients. Always choose whole grain baked goods when available. It contains significantly more fiber and, in contrast to the white flour version, keeps you full for longer. But minerals and vitamins are also present in the outer layers of spelled etc., which you can integrate into your diet with whole grain bread.

It's also worth taking a look at the list of ingredients: apart from flour, water, salt, yeast and possibly nuts, seeds or kernels, your bread shouldn't contain much. Already cut and packaged loaves from the supermarket often contain preservatives.

Always pay attention to the term “whole grain bread”: This ensures that at least 90 percent of the ground grain products are made from whole grains. Otherwise, the dark color can also be created by malt extract, which also gives baked goods a pleasant sweetness. This means that a bread made from white wheat flour sprinkled with a handful of sunflower seeds quickly becomes a “vitality bread” and tries to deceive you with its healthy appearance.

Baking Bread Yourself: 3 Simple Recipes

If you want to bake bread for a healthy breakfast, you're on the right track: This way you can decide which ingredients go into your dough and which don't. Wait a moment. Baking your own bread sounds pretty complicated at first glance - but it's not! These three simple recipes come together in no time and practically bake themselves.

Recipe: Juicy Seed Bread without Flour

Are the storage jars filled with seeds, nuts and kernels piling up in your kitchen? Perfect! You can easily turn everything that goes into your muesli into grain bread - this recipe does not require any flour, is gluten-free if necessary, is wonderfully juicy and crunchy at the same time.

Ingredients:

• 200 g wholesome oat flakes (gluten-free if necessary)
• 5 EL psyllium husks
• 100 g flaxseed (ground)
• 150 g sunflower seeds
• 110 g nuts and seeds mixed as desired (e.g. pumpkin seeds, almonds, walnuts, hazelnuts)
• 2 tbsp chia seeds
• 1 TL salt
• 1 teaspoon vegetable oil (e.g. olive oil or sunflower oil)
• 450 ml warm water

Preparation:

1. Mix all ingredients in a large bowl. Cover and let rest in the refrigerator for at least 30 minutes. If you have time, you can also stay overnight.
2. Preheat oven to 200°C. Grease the loaf pan with oil, spread the dough into it and bake for 60 minutes until golden brown.
3. Allow to cool briefly, then turn the pan over and turn the grain bread onto a cutting board.

Recipe for Spelt Whole Grain Rolls

Spelled is rich in iron and magnesium and contains slightly more protein than wheat. It is also considered easy to digest. Reasons enough to use it to bake delicious rolls that will enhance any weekend breakfast.

Ingredients for 8 rolls

• 1/2 cube of fresh yeast
• 250 ml lukewarm water
• 500 g spelt whole grain flour
• 1/2 tsp salt
• Seeds and grains for sprinkling

Preparation:

1. Crumble yeast in 250 ml lukewarm water and stir. Let rest for 10 minutes. The yeast must be completely dissolved so that no more chunks can be seen.
2. Mix flour with salt and add the yeast mixture. Work into a dough with your hands and knead for at least 6 minutes. Alternatively, you can use the dough hook on your kitchen appliance. If the dough is too wet, add a little flour. If it is too dry, add water a spoonful at a time.
3. Cover the dough with a kitchen towel and let it rise in a warm place for at least 20 minutes.
4. Line the baking tray with baking paper. Divide the dough into 8 equal portions on a floured work surface. Shape the dough pieces into rounds, place them on the tray and let them rest for another 30 minutes. In the meantime, preheat oven to 200°C.
5. Cut the dough pieces crosswise and sprinkle with the grains and seeds. Bake the rolls for 20 to 25 minutes.

Tip: Place a container of water on the bottom of the oven. The rolls are baked with steam and become nice and juicy and at the same time form a crispy crust!

Quick bread with oats

Oatmeal doesn't just turn your muesli into a power breakfast. Our recipe for a simple vegan oat bread can be mixed together in no time with little preparation time and is ready to enjoy.

Which bread topping is healthy – and delicious?

Do you always end up with eggs, cottage cheese or butter and honey on your sandwich? These six recipes and ideas not only add variety to your breakfast, but also healthy fats and vitamins.

Wholey Nussmuse instead of sugar bombs

Is hazelnut cream on toast your first choice if breakfast not only has to be quick but also has to satisfy your sweet tooth? Instead of the well-known brands whose hazelnut nougat creams are bursting with sugar, we have a better idea: The Wholey Nut Butters with a particularly high nut content and lots of fiber even look good on children's lunchboxes.

Açaí jam instead of store-bought jam

Jams from the supermarket are usually half added sugar. It can be done better! We have created a simple recipe for you that does not contain any refined sugar and at the same time brings superfoods including omega-3 fatty acids to the breakfast table: The açaí jam is also prepared in just a few minutes.

Homemade spread

You can make a spread from your favorite vegetables or pulses. We have created this vegan pepper spread for you, which is also perfect as a dip for grilled dishes. You can also simply replace the peppers with tomatoes, eggplant or other vegetables and vary the spices as you wish.

Simple hummus recipe without oil

Pre-packaged hummus often contains not only low-quality oil, but also sugar and preservatives. If you make your own hummus, you can choose the amount of oil yourself or skip it altogether if you want to save calories.

Ingredients:

• 250 g chickpeas, cooked
• 2 tablespoons of Tahini
• 1 clove of garlic
• juice of half a lemon
• 4 EL plant drink (unsweetened)
• 1/2 tsp salt
• 1/4 tsp cumin (ground)
• To garnish: chopped fresh parsley, a pinch of paprika powder

Preparation:

1. Wash and drain the chickpeas. Mix all ingredients in a tall container with a hand blender until creamy. Add more liquid if necessary.
2. Spread the parsley and paprika powder on the slice of bread and enjoy.

Tip: If you have the time and energy, you can remove the shell from the chickpeas. To do this, simply roll it back and forth between your palms until the shell comes off. This makes the hummus even creamier.

You can store the leftovers covered in the fridge and use them as a dip for roasted vegetables or in colorful bowls.

Avocado or local alternatives

Avocados provide healthy fats, are super creamy and, with very little preparation time, are perfect for starting the day. Smashed avocado refined with tomatoes and topped with black sesame seeds, sprouts, rocket and pumpkin seeds make breakfast ready for the weekend. Don't have any ripe avocados on hand? Then you can easily make a pea spread with frozen vegetables.

Cream cheese – gladly also vegan!

You can also get cream cheese as a vegan alternative in almost every supermarket. You can also easily prepare the spread yourself using this recipe.

Ingredients:

• 250 g plant-based yogurt
• 1 TL salt
• 1 clove of garlic (pressed)
• 2 tablespoons of yeast flakes
• 1 tablespoon coconut oil
• pepper
• 1 handful of fresh chives (or other herbs to taste)

Preparation:

1. Place a clean cloth or nut milk bag in a sieve and hang the sieve in a suitable collecting container. Pour half of the yoghurt into the cloth, sprinkle with a pinch of salt and cover with the remaining half of the yoghurt. Cover and chill for around 8 hours.
2. Mix the dehydrated yogurt together with the remaining ingredients. Season with salt and pepper.

Alternatively, instead of yoghurt, you can soak 250 grams of cashews overnight, then drain the water and process the cashews with the remaining ingredients in the blender to form a creamy mass. Since, unlike yoghurt, these do not have a sour taste, mix in 2 tablespoons of lemon juice and 1 tablespoon of apple cider vinegar.

Hands off the sausage

Butter, sausage and cheese are popular toppings for baked goods. According to the 2022 Nutrition Report, around 25 percent of Germans eat meat or sausage every day. But be careful: Sausage in particular is a very heavily processed food and is classified as carcinogenic by the WHO . Salami or ham not only have health disadvantages, but are also a burden on the environment. With our delicious recipes and ideas for healthy bread toppings, you can easily eliminate these from your diet and replace them with wholesome plant-based foods.

Healthy breakfast with bread: DOS and DON'TS

That was a lot of information all at once? This table provides an overview of what you need to pay attention to when having a balanced breakfast with bread in order to start the day with energy.

OF THE	DON'TS
Use whole grains: Get fiber and vitamins for a healthy start to the day.	White flour and empty carbohydrates: If your blood sugar level rises rapidly in the morning, it drops again shortly afterwards. The result: You're hungry again shortly after breakfast. A balanced first meal prevents this rollercoaster and lets you start the day full and satisfied. Specifically, this means: Avoid white toast or rolls, cakes and croissants, sugary spreads and cereals.
Make healthy toppings yourself: If you regularly eat bread for breakfast, it's definitely worth having healthy spreads on hand at all times. Since most variants stay fresh in the fridge for several days, you can enjoy several at the same time and provide more variety for breakfast.	Additives in finished products: Both packaged bread and ready-made toppings can be heavily processed and contain many additives.
Refine with toppings: Fruits, nuts or seeds not only take smoothie bowls or porridge to the next level. The açaí jam looks even prettier with the flower crunch topping . Fresh sprouts, the power boost topping or the omega-3 boost topping go wonderfully with savory spreads.	Little variety: A baguette with butter is tasty, but as an everyday breakfast it is boring and, above all, low in nutrients. It is important to supply the body with important nutrients at breakfast. Make sure you have variety in your breakfast and vary your spreads and toppings.

Do you need more recipes for a healthy, vegan breakfast ? We have collected all the tips and information for a successful first meal with plant power for you.