If the only thing that can drag you out of bed in the morning is the thought of eating a delicious and hearty breakfast—and having some coffee, stat—we’ve got you covered. (And… same.) Aside from how energizing starting the day off with a refreshing smoothie bowl or avocado toast […]
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If the only thing that can drag you out of bed in the morning is the thought of eating a delicious and hearty breakfast—and having some coffee, stat—we’ve got you covered. (And... same.) Aside from how energizing starting the day off with a refreshing smoothie bowl or avocado toast can be, extensive research shows that neglecting to eat breakfast can lead to detrimental deficiencies in several essential nutrients. One of which is magnesium, an “extremely important nutrient responsible for energy production, protein synthesis, muscle contraction, and nerve signaling, bone mineralization, and glucose control,” registered dietitian Whitney English Tabaie, MS, RDN, CPT, previously told Well+Good.
To ensure you can always jumpstart your day with a yummy, nutrient-dense breakfast, we’ve gathered six delicious magnesium-rich breakfast recipes featuring foods like almonds, pumpkin seeds, and bananas that are packed with the mineral (as well as protein, fiber, and vitamins).
6 magnesium-rich breakfast options to start your day off right
1. Almond Butter Toast
This simple toast recipe by The Modern Proper is made with two magnesium powerhouse ingredients: almonds and bananas. Per one ounce serving of almonds—about 23 nuts—you’ll find approximately 77 milligrams of the mineral, which is roughly 20 percent of your recommended daily needs. Bananas are also a good source of magnesium, as well as other vitamins and minerals like potassium, vitamin B6, and vitamin A. Although this recipe has a few extra toppings like toasted coconut, honey, and flaky sea salt, you can also keep it simple with just toast, almond butter, and banana on a busy day.
2. Scrambled Eggs with Smoked Salmon
Aside from eggs being a great source of protein, iron, and vitamin D that help support bone health, they’re also packed with every nutrient necessary to boost brain health. "The reason why eggs are so great for brain health is that an egg has every nutrient we need to make a brain cell," psychiatrist Drew Ramsey, MD, previously told Well+Good. So pairing this ingredient with magnesium-rich salmon should really be a no-brainer (pun intended). Each three-ounce serving of Atlantic, farm-raised salmon has about 26 milligrams of magnesium, making this easy smoked salmon scrambled eggs recipe by House of Nash Eats a savory delight that’ll feel like a brunch menu special.
3. Peanut Butter Honey Oat Bars
Making our way up the foods-rich-with-magnesium leaderboard, these three-ingredient oat bars by The BakerMama feature two foods packed with the mineral: peanut butter and oats. Peanut butter has more than 50 milligrams per two-tablespoon serving; meanwhile, 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.
4. Spinach Egg Muffins
Of all the magnesium-rich breakfast foods out there, spinach is one of the top contenders. In just half a cup of boiled spinach, you’ll find a whopping 78 milligrams of magnesium, which is the perfect excuse to sneak it into just about anything you’re making, from smoothies to meatballs to soups. However, when it comes to breakfast, these spinach egg muffins by Yummy Addiction are guaranteed to be a family favorite and require only three ingredients (eggs, spinach, and oats) to whip together. I'm sold.
5. Banana Oat Pancakes
Of course, breakfast won’t be complete without something a little sweet and fluffy. Which is why we had to include this scrumptious, three-ingredient banana oat pancake recipe by Healthful Blondie that comes together in seconds thanks to the use of your blender. When making these, you also might want to save a few slices of bananas to caramelize for the perfect pancake topping you won't be able to get enough of.
6. Pumpkin Seed Granola
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’ll find 649 milligrams of magnesium—which is almost double the amount you need daily. This simple grain-free pumpkin seed granola recipe by Detoxinista is an easy way to up your intake of the mineral and add crunch to your favorite smoothie bowl recipe for a super satisfying breakfast dish. Although it calls for a few extra ingredients, this granola is fully customizable, so feel free to swap in whatever nuts and seeds you already have at hand in your pantry.
So, is eating breakfast that important? You bet. Here's what an RD has to say:
