6 magnesium-rich breakfast recipes to fuel your day

6 magnesium-rich breakfast recipes to fuel your day
lf the only thing that can drag you out of bed in the morning is the thought of a delicious and hearty breakfast – and some coffee, stat – we’ve got you covered. (And… same thing.) Aside from how energized it can be to start the day with a refreshing smoothie bowl or avocado toast, extensive research shows that not eating breakfast can lead to harmful deficiencies in several essential nutrients. One is magnesium, an “extremely important nutrient responsible for energy production, protein synthesis, muscle contraction and nerve signalling, bone mineralization and glucose regulation,” registered dietitian Whitney English Tabaie, MS, RDN, CPTpreviously told Well+Good.

To make sure you can always jump-start your day with a tasty, nutritious breakfast, we’ve rounded up six delicious magnesium-rich breakfast recipes featuring foods like almonds, pumpkin seeds, and bananas that are packed with minerals (as well as protein, fiber, and vitamins).

6 magnesium-rich breakfast options to start your day right

1. Toast with almond butter

Photo: The Modern Proper

This easy toast recipe from the modern correct is made with two magnesium powerhouse ingredients: almonds and bananas. Per an ounce serving of almonds — about 23 nuts — you’ll find about 77 milligrams of the mineral, which is about 20 percent of your recommended daily needs† Bananas are also a good source of magnesium, as well as other vitamins and minerals such as potassium, vitamin B6, and vitamin A. While this recipe has a few extra toppings, such as toasted coconut, honey, and flaky sea salt, you can also store it simply with just toast. , almond butter and banana on a busy day.

Get the recipe: Almond Butter Toast With Bananas And Toasted Coconut

2. Scrambled eggs with smoked salmon

magnesium-rich breakfast
Photo: House of Nash Eats

Aside from being a great source of protein, iron, and vitamin D that support bone health, they’re also packed with nutrients needed to improve brain health. “The reason eggs are so good for brain health is that an egg contains all the nutrients we need to make a brain cell,” says psychiatrist. Drew Ramsey, MD, previously told Well+Good. So combining this ingredient with magnesium-rich salmon should really be a good idea (pun intended). Each serving of Atlantic farm-raised salmon has approximately 26 milligrams of magnesiummaking this easy smoked salmon scrambled egg recipe from House of Nash Eats a savory delight that feels like a special brunch menu.

Get the recipe: Smoked Salmon Scrambled Eggs

3. Peanut Butter Honey Oat Bars

magnesium-rich breakfast
Photo: The BakerMama

These three-ingredient oat bars from The BakerMama contain two foods full of the mineral: peanut butter and oats. Peanut butter has more than 50 milligrams per two tablespoon serving† in the meantime, oats have 112 milligrams per cup† Plus, this recipe is naturally sweetened with a drizzle of honey and is the perfect and super satisfying breakfast item to eat on the go.

Get the recipe: 3-Ingredient Peanut Butter Honey Oat Bars

4. Spinach egg muffins

magnesium-rich breakfast
Photo: nice addiction

Of all the magnesium-rich breakfast foods out there, spinach is one of the top contenders. In just half a cup of cooked spinach you will find no less than 78 milligrams of magnesium, which is the perfect excuse to put it in just about everything you make, from smoothies to meatballs to soups. When it comes to breakfast, however, these spinach egg muffins are from nice addiction are guaranteed to be a family favorite and require only three ingredients (eggs, spinach, and oats) to whisk together. I’m sold.

Get the recipe: Spinach Egg Muffins

5. Banana Oat Pancakes

magnesium-rich breakfast
Photo: Healthy Blondie

Of course, breakfast is not complete without something sweet and light. That’s why we needed this delicious, three-ingredient banana oat pancake recipe from healthy blondie that comes together in seconds thanks to the use of your blender. If you’re making these, you may also want to save a few banana slices to caramelize for the perfect pancake topping that you can’t get enough of.

Get the recipe: 3-Ingredient Banana Oat Pancakes

6. Pumpkin seed granola

magnesium-rich breakfast
Photo: Detoxinista

If you’re looking for the most magnesium-rich food out there, pumpkin seeds might just take the cake. For every cup of the nutty and savory seed you will find 649 milligrams of magnesium– which is almost double the amount you need on a daily basis. This easy, grain-free pumpkin seed granola recipe from detoxista is an easy way to boost your intake of the mineral and add crunch to your favorite smoothie bowl recipe for a super satisfying breakfast dish. While it does require a few extra ingredients, this granola is completely customizable, so feel free to swap in any nuts and seeds you already have in your pantry.

Get the recipe: Grain Free Pumpkin Seed Granola

So, is breakfast so important? Sure. Here’s what an RD has to say: