Breakfast Superfoods: Our Favourite Plant-Based Ingredients

Breakfast Superfoods: Our Favourite Plant-Based Ingredients

Eating breakfast might not be for everyone but taking in breakfast superfoods can give you a jumpstart to your day.

Breakfast refuels your body, replenishes your vitamins and minerals, and may also help you perform better at work, control your weight and blood sugar levels. 

Having the core breakfast ingredients of whole grains, lean protein, fruits, and vegetables and low-fat dairy all make up a powerful combination that promotes health benefits to fuel you throughout the day.

Here’s our take on superfoods that you might want to incorporate into your breakfast routine. 

Chia Seeds

One of the best sources of fiber, chia seeds has an ancient history dating back to the Aztecs and Mayan times. Chia is the ancient word for strength. As the meaning suggests, these small seeds certainly pack a nutritional punch!

Approximately 2 tablespoons of chia seeds contain 11 grams of fiber, 4 grams of protein, and 9 grams of fat, 5 of which are Omega-3’s. Chia seeds are also loaded with antioxidants and contain more Omega 3’s than salmon compared gram for gram. Need I say more?

Tip: Add it to your overnight oats! Here’s an easy Chia Pudding recipe to try and don’t forget to add our pumpkin seeds which are rich in folate into the mix. 


Sweet and delicious, berries of all kinds are rich in antioxidants that help fight cell damage. As there are various types of berries providing slightly different nutrients, adding a variety of berries to your breakfast can provide you with phytonutrients (plant-based chemical compounds) that your body needs.

Do note that dried fruits have only 20 percent of the phytonutrients and have more sugar. Fresh ones are the best. Add it to your smoothie, granola, or oats, and you are set for the day!

Here’s one Berry good breakfast bowl to try.

Tip: You can also include our Pumpkin powder in your smoothie bowls and the recipe above for a protein kick.


We all go nuts for nuts. It may be high in calories but studies show you don’t absorb all the fat in them. All types of nuts are high in nutrients such as magnesium, potassium, and mono-unsaturated fat.

Nuts are also known to be beneficial for people with diabetes as unsaturated fats help support cell growth and protect organs including the heart.

Make sure to avoid salted nuts as that may increase the risk of complications. Just add it to your cereal, oatmeal, yogurt or smoothie to give that extra crunch.



A superfood loaded with nutrients, flaxseeds have been grown since the start of civilization. With just 1 tablespoon of ground flaxseed, you’ll get dietary fiber and a good amount of protein (1.3 grams), fiber (1.9 grams), Omega-3 fatty acids (1597mg), and other vitamins such as B1, B6, Folate, Calcium, Iron, Magnesium, Phosphorus and Potassium.

With the high Omega-3 and Lignan (plant compounds that help reduce the risk of cancer) content, it’s no wonder it’s such a versatile ingredient that should be included in anyone’s diet.   

Tip: Adding water to ground flaxseed is a great egg substitute. You can even make flaxseed meal pancakes as an alternative to traditional pancakes.


Fruits and Vegetables

We’ve talked about the nutritional powerhouse that berries provide but let’s not forget about citrus fruits, bananas, or avocados. Paired with eggs, cheese, yogurt makes these fruits a great breakfast alternative.

Don’t forget to add spinach or kale in your smoothies or even omelettes as these green leafy vegetables also contain Vitamin C, Folate, Riboflavin, Calcium, Vitamin A, and K.

With all these delicious superfoods that you can include in your breakfast (or any meal), you are on your way to a healthy start! 

Ready to start living a more nutritional life? 

At Nutrika, we curate a range of nutritious plant-based food products for a fresher and more sustainable diet. Learn more about our tasty snacks, natural oils, and nutritious powders to see what works for you. 

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