Muesli, porridge, yogurt and fruit are often referred to as vitality breakfasts, while bread rolls enjoy a more modest reputation. But you prefer a hearty first meal? Then a healthy breakfast with bread can succeed with just a few adjustments. Plus, you can get inspired by our recipe ideas and add more fiber and vitamins to your diet right away!
- What does a healthy breakfast with bread consist of?
- Welches Brot für mein gesundes Frühstück?
- Brot selbst backen: 3 einfache Rezepte
- Welcher Brotbelag ist gesund – und lecker?
- Finger weg von Wurst!
- 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. Reach for whole grain bread and choose organic quality if possible. Now you can vary according to your mood. Taste through the different cereals and find your favorite.
Bread topping not only makes the bread juicier and gives flavor, with homemade spreads you can integrate healthy fats and vitamins into your breakfast at the same time. Homemade is worth it at this point: This is how you avoid hidden sugar and additives.
Fruit and vegetables should have a permanent place in your diet. Whether as vegetable sticks to nibble on or processed into various spreads: The possible uses are as varied as the different varieties. You can integrate fruit in the form of homemade jams or simply freshly cut into your healthy breakfast with bread: 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 right away.
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 overwhelming situation is perfect.
Buy healthy bread: Choose whole grain variant
The bland appearance of white toast bread suggests that it contains hardly any nutrients. If available, always choose baked goods made from whole grains. It contains significantly more fiber and, unlike the white flour version, keeps you full longer. But minerals and vitamins are also present in the outer layers of spelt and the like, which you can integrate into your diet with whole grain bread.
It's also worth taking a look at the ingredient list: apart from flour, water, salt, yeast and possibly nuts, seeds or kernels, your breads shouldn't contain much. Already cut and packaged loaves from the supermarket often contain preservatives.
Also, always look for the designation "whole grain bread": This way, you ensure that at least 90 percent of the grain milling products are obtained from the whole grain. Otherwise, the dark color can also be produced by malt extract, which at the same time gives baked goods a pleasant sweetness. As a result, a loaf of white wheat flour sprinkled with a handful of sunflower seeds quickly becomes "vital bread" and tries to deceive with a 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 determine which ingredients end up in your dough and which ones do not. Wait a minute. Baking bread yourself sounds pretty complicated at first glance - but it's not! These three simple recipes are stirred together in no time and bake themselves virtually .
Recipe: Juicy grain bread without flour
Your kitchen is stacked with storage jars filled with seeds, nuts and seeds? Perfect! Everything that usually goes into your muesli can easily be made into grain bread - this recipe requires no flour at all, is gluten-free if needed, and is wonderfully moist and crunchy at the same time.
- 200 g seeded oatmeal (gluten-free if needed)
- 5 Tbsp psyllium husks
- 100 g Flaxseed (coarsely ground)
- 150 g Sunflower seeds
- 110 g Nuts and seeds mixed at will (e.g. pumpkin seeds, almonds, walnuts, hazelnuts)
- 2 Tbsp chia seeds
- 1 TL salt
- 1 TL Vegetable oil (e.g. olive oil or sunflower oil)
- 450 ml warm water
- Mix all ingredients in a large bowl. Cover and let sit in the refrigerator for at least 30 minutes. If you have time, also like overnight.
- Preheat oven to 200°C. Grease loaf pan with oil, spread dough in it and bake for 60 minutes until golden brown.
- Cool briefly, then invert pan and turn grain bread out onto a cutting board.
Recipe for wholemeal spelt rolls
Spelt is rich in iron and magnesium and contains slightly more protein than wheat. It is also considered to be easy to digest. Reasons enough to bake delicious rolls from it, which enhance every weekend breakfast.
Ingredients for 8 rolls
- 1/2 cube fresh yeast
- 250 ml lukewarm water
- 500 g Whole spelt flour
- 1/2 TL salt
- Grains and seeds for sprinkling
- Crumble yeast in 250 ml lukewarm water and mix. Leave to rest for 10 minutes. The yeast must have dissolved completely so that no lumps are visible anymore.
- 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 of your kitchen appliance. If the dough is too wet, add a little flour, if it is too dry, add water by the spoonful.
- Cover dough with a kitchen towel and let rise in a warm place for at least 20 minutes.
- Line baking sheet with baking paper. Divide the dough on a floured work surface into 8 equal portions. Shape the dough into rounds, place on the baking sheet and let rest for another 30 minutes. In the meantime, preheat oven to 200°C.
- Cut the dough crosswise and sprinkle with the grains and seeds. Bake the rolls for 20-25 minutes.
Tipp: Place a container of water on the bottom of the oven. This way the rolls are baked with steam and become nice and juicy while forming a crispy crust!
Quick bread with oats
Oatmeal doesn't just make your cereal a power breakfast. Our recipe for a einfaches veganes Haferbrot Is mixed together in no time with little preparation time and ready to enjoy.
Which 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 bring variety to your breakfast, but also healthy fats and vitamins with it.
Wholey nut mushrooms instead of sugar bombs
Hazelnut cream on toast is your first choice when breakfast not only needs to be quick, but also satisfy your sweet tooth? Instead of the well-known brands whose nut 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 cut a good figure on children's breakfasts.
Açaí jam instead of store-bought jam
Jams from the supermarket usually consists of half added sugar. You can do better! We have created a simple recipe for you that does without refined sugar and at the same time brings superfoods including omega-3 fatty acids to the breakfast table: The Açaí-Marmelade is also prepared in just a few minutes.
Spread you can conjure up from your favorite vegetables or even legumes. We have this veganen Paprika Aufstrich 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 according to your mood.
Simple hummus recipe without oil
- 250 g Chickpeas, cooked
- 2 EL Tahini
- 1 Garlic clove
- Juice of half a lemon
- 4 Tbsp vegetable drink (ungesüßt)
- 1/2 TL salt
- 1/4 teaspoon cumin (ground)
- For garnish: fresh parsley chopped, a pinch of paprika powder
- Wash and drain the chickpeas. Blend all ingredients in a tall container with a blender until creamy. Add more liquid if necessary.
- Spread on bread slice with parsley and paprika powder and enjoy.
Tipp: If you have time and muse, you can free the chickpeas from their shell. Simply roll them back and forth between your palms until the shell comes off. This makes the hummus even creamier.
You can keep the leftovers covered in the fridge and also use them as a dip for roasted vegetables or in colorful bowls.
Avocado or domestic alternatives
Avocados provide healthy fats, are super creamy, and with very little preparation time, perfect for starting your day. Smashed Avocado refined with tomatoes and topped with black sesame seeds, sprouts, arugula and pumpkin seeds also make breakfast ready for the weekend. No ripe avocado at hand? Then you can also simply make a Erbsenaufstrich prepare with frozen vegetables.
Fresh cheese - gladly also vegan!
Cream cheese is also available as a vegan alternative in almost every supermarket. But you can also easily prepare the spread yourself with this recipe.
- 250 g Vegetable yogurt
- 1 TL Salt
- 1 Garlic clove (pressed)
- 2 Tbsp yeast flakes
- 1 Tbsp. coconut oil
- 1 Handful of fresh chives (or other herbs to taste)
- Place clean cloth or nut milk bag in a strainer and hang strainer in a suitable collection container. Place half of the yogurt in the cloth, sprinkle with a pinch of salt, and cover with the remaining half of the yogurt. Cover and refrigerate for about 8 hours.
- Mix the drained yogurt together with the remaining ingredients. Season with salt and pepper.
Alternatively, instead of yogurt, you can soak 250 grams of cashews overnight, then drain the water and blend cashews with the remaining ingredients in a blender until creamy. Since these, unlike yogurt, do not have a sour taste, mix in 2 tablespoons of lemon juice and 1 tablespoon of apple cider vinegar.
Hands off sausage
Butter, sausage and cheese are popular toppings for baked goods. According to the Ernährungsreport 2022 meat or sausage every day. But beware: Sausage, in particular, is a very highly processed food and is WHO classified as carcinogenic. However, 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 them 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 at once? This table gives you an overview of what you need to look for in a balanced breakfast with bread to start the day full of energy.
Reach for whole grains: Get fiber and vitamins for a healthy start to the day.
White flour and empty carbohydrates: If the blood sugar level rises rapidly in the morning, it drops again shortly afterwards. The result: You are hungry again shortly after breakfast. A balanced first meal prevents this roller coaster and lets you start the day full and satisfied. In concrete terms, this means avoiding white toast or rolls, cakes and croissants, sugary spreads and cereals.
Make healthy toppings yourself: If you regularly have bread for breakfast, it is worthwhile in any case to have healthy spreads always at hand. Since most variants keep fresh for several days in the refrigerator, you can also enjoy several in parallel and provide more variety for breakfast.
Zusatzstoffe in Fertigprodukten: Sowohl abgepacktes Brot als auch fertiger Belag kann stark verarbeitet sein und viele Zusatzstoffe beinhalten.
Refine with toppings: Fruits, nuts or seeds bring not only smoothie bowls or porridge to the next level. The açaí jam is made with the Flower Crunch Topping even prettier. To savory toppings go wonderfully fresh sprouts, the Power Boost Topping oder das Omega-3-Boost Topping.
Little variety: A baguette with butter is delicious, but as a breakfast for every day boring and above all nutrient-poor. It is important to supply the body with important nutrients at breakfast. Make sure your breakfast has variety and vary with spreads and toppings.
You need more recipes for a healthy, veganes Frühstück? We have collected all the tips and info for a successful first meal with plant power for you.