Winter is here, and it’s time to swap your chilled overnight oats or morning smoothie for these warming breakfast meals.
There’s more to a warming winter breakfast than just porridge (although porridge is a pretty solid choice).
Instead, you can trust the likes of savoury bakes, protein pancakes and creative toast toppers to add variety, while keeping you nourished and warm on chilly winter mornings.
This time of year also brings a new offering of seasonal foods that are extra tasty and affordable during winter.
So, we asked a dietitian and nutritionist to share their best and most nutritious winter breakfast ideas, plus the in-season ingredients worth adding to your plate.
The key qualities of a nutritious breakfast
Whatever the season, a balanced breakfast should consist of the following elements.
Seasonal ingredients for winter breakfasts
Seasonal eating is one of the best ways to save money and enjoy foods when they’re at their best.
“Winter is one of the most nutritionally abundant seasons for Australian produce, and eating seasonally means you are getting ingredients at their peak nutrient density, not just their peak flavour,” Di Lorenzo explains.
These in-season foods are worth embracing throughout winter:
- Mushrooms: “Mushrooms are at their most versatile and satisfying in the cold months,” Di Lorenzo, who has partnered with Australian Mushrooms, says. “They deliver folate for immune activation, selenium for antioxidant protection, B vitamins for energy metabolism and copper for collagen production.”
- Winter vegetables: “Prioritise kale, spinach, broccoli, Brussels sprouts and Asian greens,” Di Lorenzo says. “These are among the most nutrient-dense foods available and are rich in folate, vitamin C, vitamin K and more.”
- Citrus fruit: “Oranges, mandarins, lemons and grapefruit are at peak vitamin C content right now,” Di Lorenzo explains. “Vitamin C enhances non-haem iron absorption from eggs and leafy greens by up to three times.”
- Apples and pears: “Apples and pears eaten with the skin on deliver pectin, which is the soluble fibre that feeds our good gut bacteria,” Di Lorenzo says. Dreyer adds that stewed apples and pears can add sweetness to your breakfast without added sugars.
- Kiwifruit: “Kiwifruit are at their sweetest and most nutritious in winter, and eating two per day with the skin on is one of the most evidence-backed dietary habits for bowel regularity,” Di Lorenzo recommends.
8 warming winter breakfast ideas
#1. Porridge and oats
Dreyer’s top pick is oatmeal with seasonal fruit and nut butter.
“Oats are a fantastic source of soluble fibre, particularly beta-glucan, which has been linked to improved cholesterol levels, gut health and satiety,” she explains.
If you’re after an on-the-go weekday breakfast, she also recommends oat sachets topped with a few thoughtful toppings.
“Instant oats or oat sachets can be prepared within minutes while still providing fibre and slow-releasing carbohydrates,” Dreyer adds.
“I often suggest adding seasonal fruit, chia seeds, nuts, nut butters or yoghurt to boost the nutrition profile and make them more satisfying.
“Meal-prepped stewed apples or pears with cinnamon are another great topping option because they can easily be reheated at work and paired with yoghurt or oats for a very comforting and nutritious breakfast full of fibre, warming spices and probiotics.”
#2. Shakshuka
This one’s a tasty way to work vegetables into your breakfast.
“Shakshuka is a warming breakfast made with eggs poached in a tomato and vegetable sauce,” Dreyer explains.
For a nutrient boost, Di Lorenzo recommends adding mushrooms, capsicum and spinach to the sauce.
Whatever you choose, it’s bound to be a healthy start to your day.
“Shakshuka is rich in protein and antioxidants, particularly lycopene from the cooked tomatoes,” Dreyer adds.
“Pairing it with wholegrain toast helps create a more balanced and satisfying meal.”
#3. Protein pancakes
Whether for Sunday breakfast or someone with a sweet tooth, Dreyer says protein pancakes can be a totally healthy and tasty option.
“Use ingredients such as oats, eggs, yoghurt or cottage cheese to help create pancakes that are higher in protein and fibre compared to traditional versions,” she explains.
Instead of sugary toppings, Dreyer says fruit and nut butter can add nutritional value and appealing flavours.
#4. Warm savoury breakfast bowl
Think of this as a breakfast salad.
“Warm bowls using ingredients like roasted vegetables, eggs, avocado, quinoa or wholegrains can be a really nourishing winter breakfast option,” Dreyer recommends.
“They provide a good combination of fibre, healthy fats, protein and complex carbohydrates to support fullness and energy levels throughout the morning.”
#5. Savoury egg muffins
“These are essentially individual frittatas that are portable, protein-dense and genuinely enjoyable,” Di Lorenzo says.
“Two egg muffins with a piece of winter fruit makes for a nutritionally complete and fast weekday breakfast.”
To make a batch of egg muffins, she says to whisk eggs, mushrooms, spinach, feta and herbs together, then bake them in a silicone muffin tray for 18 minutes at 180C.
“You can refrigerate them for up to four days, and each morning, microwave two for 60 seconds,” Di Lorenzo says.
#6. Baked oats
“Baked oats are a great option for people wanting something warm and comforting that can also be meal-prepped ahead of time,” Dreyer says.
She recommends combining oats, eggs, milk, fruit, nuts and seeds, and baking in the air fryer or oven.
The result is a soft and cake-like texture that you can eat at time of baking or reheat later.
#7. Miso mushroom broth with a soft-boiled egg
It sounds complicated, but Di Lorenzo says this one is easy to whip up in the morning or prep the night before.
“Boil a mug of chicken stock, then whisk in a teaspoon of white miso paste,” she says.
“Add a handful of sliced button mushrooms, a soft-boiled egg and a scatter of spring onions.
“It’s warming, protein-rich and contains probiotics from the miso.”
If you’re preparing this meal in advance, Di Lorenzo recommends bringing the stock to a near-boil the night before, then refrigerating.
Then at breakfast time, reheat the stock for two minutes before adding all the other ingredients, including a soft-boiled egg prepared the night before.
#8. Savoury oats
Not all oats need to be sweet!
“Cook oats in chicken or vegetable stock instead of water or milk to transform them from a sweet, sticky porridge into something deeply savoury and risotto-like,” Di Lorenzo suggests.
She recommends topping savoury oats with mushrooms cooked in miso butter, a jammy boiled egg, spring onions and a drizzle of sesame oil.
