Mornings can feel a bit sluggish, and many people find themselves reaching for that coffee right away. However, there are other ways to boost morning energy other than caffeine. Research shows that breakfast foods can provide an energy boost, too.

Studies suggest that breakfasts containing high-fiber carbohydrates paired with protein-rich foods are associated with the highest post-breakfast alertness. Whole grains can also improve glucose metabolism throughout the day, which can help prevent that afternoon crash.

Here are a few recipe ideas to boost morning energy.

Steel-cut Oatmeal
topped with nuts, chia seeds and sliced apple

Why this works: Steel-cut oats have a high fiber content and a low glycemic index, which means they are less likely to cause a spike in blood sugar. The nuts and chia seeds provide some protein along with healthy fats. Apples contribute additional fiber.

Plant-based Breakfast Burrito 
with whole grain tortilla, tofu scramble, veggies, black beans and salsa

Why this works: Tofu scramble and black beans are high in protein, helping to promote satiety. Beans and the whole-grain tortilla are higher in fiber as well.

High-Protein Avocado Toast
on Sprouted Bread

Why this works: Sprouted grain breads are typically high in fiber and protein. Avocado adds healthy fats. Combine avocado with white beans, nutritional yeast and a pinch of salt and pepper over a piece of toasted bread to create a high-protein breakfast. 

Raspberry Smoothie Bowl 
topped with granola

Why this works: Smoothie bowls can incorporate a lot of high-fiber fruits, such as raspberries and bananas. Add some oats and ground flaxseed for even more fiber and greater satiety. For some protein, add Greek yogurt. 

Berry Chia Seed Pudding 

Why this works: Chia seeds pack in the fiber and omega-3s. When combined with a higher-protein plant milk like soy milk and add some Greek yogurt, the protein content increases. Cherries, berries or other fruit provide natural sweetness and additional nutrients. Check out this simple chia seed pudding recipe for inspiration. 

According to the International Journal of Biological Macromolecules, certain foods can be associated with decreased energy levels. This may include foods with a high glycemic index (which cause a quick rise in blood sugar), ultra-processed foods and high-fat meals. 

Examples of these types of foods include sugary cereals, white bread/bagels, pastries and sweetened yogurts. Choosing high-fiber carbohydrates and protein-rich breakfasts is a great way to boost energy levels at the start of the day. 

Protein Avocado Toast

2 large slices sourdough bread
½ cup white cannellini beans
½ avocado
1 Tbsp fresh lemon juice
1 Tbsp nutritional yeast
¼ tsp garlic powder
Himalayan salt and fresh black pepper to taste
Microgreens (optional)
Pickled onions (optional)

Add beans and avocado to a small bowl and mash with a fork until combined. Mix in lemon juice, spices and nutritional yeast.

Toast a piece of bread until crispy and golden brown and spread mixture on top. Sprinkle with salt, black pepper, microgreens and pickled onions.

Berry Chia Seed Pudding 
1 serving

3 Tbsp chia seeds
½ cup fresh or frozen berries or cherries
½ cup oat milk
2 Tbsp maple syrup
½ tsp vanilla extract
Pinch salt

In a small glass container or jar, add all wet ingredients first, then chia seeds.

Close the jar or container and shake a few times to fully incorporate ingredients. Scrape down the sides with a spoon.

Place in the fridge for at least 2 hours or overnight to set. When ready to eat, give it a stir and top with a handful of fruit. 

Allison Petersen is a Physician Assistant (PA-C) and plant-based food blogger. Check her out at NaturalliePlantBased.com.