Blue Zones-style breakfast: porridge, overnight oats and savoury plates

A Blue Zones-style breakfast follows the patterns of the Blue Zones: wholegrains like oats or buckwheat, pulses, nuts and seeds, fruit and vegetables, little processed meat or ready-made food. Every recipe here is a breakfast with at least 7 out of 10 points in our Blue Zones diet score.

All Blue Zones-style breakfasts

Gluten-free overnight oats with berries and chia seeds – 380 kcal
Vegan berry quinoa bake – 410 kcal
Porridge with banana, nuts and seeds – 720 kcal
Protein porridge with blueberries – 310 kcal
Leftover frittata with pasta, peas and Alpine cheese – 355 kcal
Vegan porridge with caramelised pear and walnuts – 380 kcal
Warm turmeric porridge with walnuts and blueberries – 420 kcal
Avocado toast with egg and smoked salmon – 620 kcal
High-protein oat porridge with mixed berries – 380 kcal
High-protein green shakshuka with spinach, peas and feta – 350 kcal
Apple and cinnamon baked oats – 340 kcal
Vegan buckwheat pancakes with apple – 380 kcal
Savoury smoked tofu, egg and avocado breakfast bowl – 705 kcal
Vegan red lentil coconut pancakes – 380 kcal
Vegan buckwheat porridge – 350 kcal
Vegan oat and fig bake – 350 kcal
Vegan amaranth porridge with blueberries – 380 kcal
Colourful shakshuka with chickpeas – 380 kcal
Vegan tofu scramble – 350 kcal
Gluten-free chai-spiced porridge with caramelised pears – 380 kcal
Vegan overnight oats with apple and cinnamon – 320 kcal
Baked apple and cinnamon granola – 340 kcal
Vegan amaranth porridge with wild blueberries – 380 kcal
Vegan baked berry and oat porridge – 320 kcal

Frequently asked questions

What do people in the Blue Zones eat for breakfast?

It depends on the region: in Nicoya, Costa Rica, rice and beans with corn tortillas are common, in Loma Linda oatmeal with nuts and fruit, in Sardinia and Ikaria sourdough bread, cheese and fruit. What they share: mostly plants, little processed food.

How are the recipes chosen?

Breakfast recipes with at least 7 out of 10 points in our Blue Zones diet score. Points come from pulses, wholegrains, several kinds of vegetables, fruit, nuts or seeds, olive oil and oily fish, among others; processed meat, red meat and a lot of salt take points away.

Can I prepare breakfast ahead?

Yes. Overnight oats and bircher muesli soak overnight in the fridge. Porridge keeps for two to three days – warm it up with a splash of milk or plant drink.