While eating a healthy breakfast can keep you sharp and energetic throughout the day, choosing a morning meal that also aligns with the Blue Zone diet can help you live longer, too.
The Blue Zone diet follows the eating patterns of people living in certain parts of the world where the lifespan is much longer than average—sometimes even living well past 100. These regions include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and, Loma Linda, California, according to the Mayo Clinic.
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As for why that is? It’s likely because people who live in these places have eating patterns that focus on plant-based, whole foods with little to no sugar, red meat, dairy or ultra-processed foods while also staying active.
If you want to incorporate a Blue Zone breakfast into your morning routine, include fiber, healthy fats and plant-based proteins in your meal. “A cooked egg, whole grain bread, fruit and vegetables are a Blue Zone way to start the day,” says Joan Salge Blake, EdD, RDN, a nutrition professor and registered dietitian nutritionist at Boston University, author of Nutrition & You, and the host of the nutrition and health podcast Spot On!
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Keep in mind, too, that the Blue Zone diet emphasizes “not just what you eat, but how it aligns with an overall healthy lifestyle,” adds Lauren Manaker, RDN, a registered dietitian and author. “It’s part of a broader approach to living well, including regular physical activity, managing stress, and maintaining strong social connections.”
Manaker’s favorite Blue Zone breakfasts include smoothie bowls with chia seeds, nuts and fruit. Another suggestion? Whole-grain avocado toast with nuts.
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Getting hungry? Keep reading for nine delicious Blue Zone breakfast ideas to try. These recipes are quick, easy to follow and will help keep you fueled up until lunch.
Blue Zone Breakfast RecipesStrawberry Vanilla Chia Seed Pudding
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Chia seeds are full of fiber, protein and omega-3s. To make this simple pudding, just combine all the ingredients and leave them in the fridge overnight. The pudding will be waiting for you first thing.
Get the recipe from Blue Zones.
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Powerful Immunity Elixir
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Citrus, beets, ginger, turmeric and honey are packed with vitamins, minerals and antioxidants. This refreshing drink will help you hydrate as soon as you wake up and give your immune system a boost.
Get the recipe from Mediterranean Kitchenette.
Instant Pot Quinoa Breakfast Bowls
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Using an Instant Pot, you can cook quinoa in just five minutes. Then, top it with your favorite fruits and nuts, like berries, bananas and almonds. Drizzle with honey or maple syrup.
Get the recipe from Blue Zones.
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Baked Sweet Potato with Tumeric and Ginger
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Sweet potatoes are rich in fiber and vitamin A. You can roast a few at a time and enjoy them for breakfast all week. Adding ginger, turmeric, raisins and walnuts packs in the antioxidants and other nutrients.
Get the recipe from Blue Zones Meal Planner.
Jose Guevara’s Gallo Pinto
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Beans are a mainstay of the Blue Zones diet. This bowl features black beans, rice, avocado, cilantro and more. You can add an egg for some extra protein.
Get the recipe from Dan Buettner.
Classic Oatmeal with Fresh Fruit
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Oatmeal is a classic breakfast. The Blue Zones diet suggests using steel-cut oats instead of quick-cooking or rolled oats. You can make them overnight in the slow cooker so they’re ready for breakfast. Then, top with your favorite fresh fruit. Adding nuts, like walnuts, can offer some cognitive health benefits, Manaker says.
Get the recipe from Blue Zones Meal Planner.
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Superfood Mediterranean Breakfast Salad
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Salad for breakfast may seem like an odd choice, but you should give it a try. Toss your favorite greens, beans, egg or fish with olive oil and spices. It’ll give you plenty of fiber, protein and other nutrients to start the day.
Get the recipe from Sofa Dinners.
Blue Zone Smoothie
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Blending berries, honey, cinnamon and almond milk offers a nutrient-packed breakfast. You can use frozen or fresh fruit and make a big batch to last a few days.
Get the recipe from Dan Buettner.
Plant-Slant Banana Bread
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This whole wheat bread is oil-free. It’s also sweetened with applesauce and coconut or organic cane sugar. Bake this bread over the weekend and then nibble on it all week.
Get the recipe from Blue Zones.
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