For dancers, a nutritious breakfast starts the day with the tools your body needs for an energized and productive morning. But with a busy and active schedule, breakfast often takes a backseat to priorities like school, homework, and your morning commute.
This is also true for dancers who experience diminished hunger cues in the morning. As I mentioned in this article, there are many reasons why dancers might unintentionally skip breakfast. Anxiety, especially from impending auditions or casting announcements, is one common reason.
Since glycogen (the body’s preferred source of energy) depletes by the time we wake, low levels in the morning often translate to sluggishness and fatigue. Replenishing your body’s glycogen stores is a key part of a balanced breakfast. If you’re struggling, start with these quick tips:
- Ease nerves with peppermint tea, which might be a helpful solution on audition day.
- Sip some water to aid digestion.
- Implement a flexible routine that involves stress-relieving activities (meditation, light stretching, listening to music), along with a meal (or snack), to regain hunger cues early in the day.
What does a healthy breakfast for dancers look like?
While “healthy” looks different for everyone, a balanced breakfast incorporates complex carbohydrates, protein, and fat. Instead of just eating egg whites, cook a whole egg (or two!) and pair it with sliced avocado atop toasted sourdough. Protein from the eggs will keep you feeling full, fat from the avocado helps to satisfy, and carbs from the sourdough bread replenish your energy.
To maximize your meal, consider nutrient boosters like chia and flax. Also, eat mindfully when you can. If you’re on the go or catching up on last night’s emails, try to at least tune into the tastes and flavors of the meal. Mindful eating sets us up to honor fullness cues.
Common breakfast pitfalls
- Your meal is low in fiber. Fiber plays a role in sustaining energy and keeping us feeling full between meals. Incorporate sources of complex carbs, which are naturally high in fiber. But just an FYI… not all fiber is created equal! To learn more, read this article.
- Your meal is calorically-restrictive. Avoiding breakfast altogether, or not eating enough, can lead you to feel extra hungry later in the day. This is a common issue, especially for those who tend to not feel hungry in the morning. If you can relate, you’ll want to learn more about your hunger cues and how to adjust them. Read more about it here.
- It’s low in fat. Most breakfast foods cover the basics with protein and carbs (think cereal and milk). While this is a great start, it’s easy to forget about a source of fat. Fat, however, is the key to feeling satisfied after your meal.
Now, get some inspiration! The following recipes are a compilation of favorite breakfast recipes to enjoy.
20+ Healthy and Delicious Breakfast Recipes for Dancers
#1: Rachel’s Power Muffins
As a To The Pointe Nutrition original, these muffins are perfect for busy mornings. The bonus? They hide a few golden ingredients to keep you feeling energized and satisfied: bananas offer moisture and flavor. Whole wheat pastry flour keeps these muffins fibrous, but not dense. Flax and avocado oil boost the healthy fat content and whole-milk yogurt knocks the protein out of the park. Here’s the recipe.
#2: Blender Pancakes
Ingredients:
- 2 ripe bananas
- 2 eggs
- ½ cup cottage cheese
- 1 teaspoon vanilla extract
- ½ cup quick cook oats
- 1 teaspoon cinnamon
Directions: Blend all ingredients until smooth. Heat a skillet and coat with avocado oil. Pour batter into the pan and cook for about 2-3 minutes on one side, then flip to cook on the other side for about 1-2 minutes or until golden. Top with your favorite fruit and maple syrup. Click here for recipe credit and additional inspiration!
#3: Overnight Oats
Ingredients:
- ½ cup milk or non-dairy alternative
- ¾ tablespoons chia seeds
- ½ cup rolled oats
- 2 tablespoons nut butter or seed butter
- 1 tablespoon maple syrup
Directions: Combine all ingredients in a mason jar. Seal tight. Refrigerate overnight (at least 6 hours). Top with fresh-cut fruit and enjoy! Click here for recipe credit and additional inspiration!
#4: Carrot Ginger Smoothie
Ingredients:
- 1 ripe banana (frozen bananas work well)
- ½ cup carrots, chopped (about 1 small carrot)
- ½ -1 cup of Greek yogurt or non-dairy alternative
- 2 tablespoons hemp seeds
- ¼ teaspoon cinnamon
- 1 teaspoon fresh ginger or ½ teaspoon ground ginger
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
#5: Chocolate Quinoa Bowl
Ingredients:
- ½ cup cooked quinoa
- 1 cup milk or non-dairy alternative
- 1 tablespoon cocoa powder
- 1 tablespoon nut butter or seed butter
- 1-2 tablespoons maple syrup
- ¼ cup dark chocolate, chopped
- 2 tablespoons dried coconut shavings
Directions: Rinse quinoa in a mesh strainer. Add to a pot with milk. Cook on medium heat for about 20-25 minutes (or until fully cooked). Once cooked, stir in cocoa powder and maple. Serve in a bowl topped with dark chocolate, nut butter or seed butter, and coconut shavings.
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
#6: Peanut Butter & Jelly Smoothie
Ingredients:
- 1 cup mixed frozen berries
- ½-1 cup milk or non-dairy alternative
- ½-1 cup Greek yogurt or non-dairy alternative
- 1 teaspoon ground flax
- 1 teaspoon hemp seeds
- 1 tablespoon peanut butter or seed butter
- ½ cup spinach or kale
Directions: Blend all ingredients until smooth. Click here for recipe credit and additional inspiration!
#7: Egg Frittata
Ingredients
- 6 large eggs
- ¼ cup milk or non-dairy alternative
- 2 garlic cloves, minced
- ¼ teaspoon salt, more for sprinkling
- Freshly ground black pepper
- Extra virgin olive oil, for sauteing
- Optional add-ins for recipe variations: onions, bell peppers, feta, goat, or mozzarella cheese, spinach, tomatoes, basil
Directions (makes multiple servings): Preheat the oven to 400°F. In a bowl, whisk eggs, milk, garlic, and salt until combined. Set aside. Next, choose your add-ins and saute on medium heat until aromatic, about 5 minutes, and then add to a baking dish. Slowly pour the egg mixture into your baking dish. Gently shake to distribute all ingredients. Top with cheese and base for 15-20 minutes or until eggs are settled. Garnish as desired.
#8: Avocado Smoothie
Ingredients:
- ½ cup frozen pineapple, cubed
- 1-2 generous handfuls of fresh spinach
- ½ ripe avocado, pit removed
- ½ banana
- 2 tablespoons fresh lime juice
- ½ cup milk or non-dairy alternative
- 1 teaspoon chia
- 1 teaspoon maple syrup
Directions: Blend all ingredients until smooth.
#9: Honey Pear Toast
Ingredients:
- 2 slices whole-grain bread, toasted
- ½ cup ricotta
- 1 pear, thinly sliced
- 1 teaspoon honey or maple syrup
- 1 tablespoon toasted almonds
- 1 tablespoon hemp seeds
Directions: Top toast with ricotta. Distribute pear slices. Drizzle with honey or maple and top with toasted almonds and hemp seeds.
#10: Sweet Berry Parfait
Ingredients:
- 1 cup mixed berries
- ½ -1 cup of Greek yogurt or a non-dairy alternative
- 1 teaspoon chia seeds
- 1 tablespoon ground flax
- 1 teaspoon honey or maple syrup
- ½ cup granola
Directions: In a mason jar, layer ¼ cup of yogurt followed by a handful of mixed berries, a handful of granola, and a sprinkle of flax. Repeat until all ingredients are layered. Top with chia and honey. Click here for similar recipe inspiration!
#11: Banana Nut Toast
Ingredients:
- 2 slices of bread, toasted
- 1 ripe banana, sliced
- ½ cup nut or seed butter
- 1 teaspoon chia seeds
- 2 tablespoons granola
- 1 teaspoon honey or maple syrup
Directions: Top each toast with a generous spread of nut (or seed) butter. Distribute bananas on each and top with chia and a drizzle of honey or maple syrup.
#12: Egg Muffins
Ingredients: (makes 12 muffins)
- 6 large eggs
- 1 cup lightly packed baby spinach
- ¾ cup red bell pepper, finely diced
- ¾ cup green bell pepper, finely diced
- ¾ cup cherry tomatoes, quartered
- ¼ teaspoon kosher salt
- ¼ teaspoon dried basil
- ¼ teaspoon dried oregano
- Pinch ground black pepper
- ¼ cup feta, crumbled
- Optional toppings: avocado and/or hot sauce
Directions: Preheat oven to 350°F. Lightly coat the muffin tin with non-stick spray. Divide vegetables evenly into muffin tin. In a large bowl whisk together eggs, kosher salt, basil, oregano, and black pepper. Fill each muffin tin ¾ of the way to the top. Sprinkle with feta. Bake for 25 minutes or until eggs are fully set. Let cool. Top with avocado and/or hot sauce! Store leftovers in the freezer. Gently microwave to eat! Click here for recipe credit and additional inspiration!
#13: English Muffin Sandwich
Ingredients:
- 1 whole-grain English muffin, toasted
- 2 large egg
- ¼ ripe avocado, sliced
- ¼ cup spinach
- Pinch of salt and pepper
- Optional topping: Hot sauce
Directions: Coat pan with avocado oil. Cook egg to your desire (sunny side, over-easy, or scrambled). Season eggs with salt and pepper. Top each half of your English muffin with spinach and layer eggs on top. Add sliced avocado. Click here for similar recipe inspiration!
#14: Power Oats
Ingredients:
- 1 cup steel-cut oats, cooked
- Pinch sea salt
- 1 tablespoon ground flax
- 1 tablespoon hemp seeds
- ½ serving unflavored protein powder (may swap with yogurt)
- 1 tablespoon maple syrup
- ¼ teaspoon ground cinnamon, more to taste
- Optional toppings: nut/seed butter, fresh-cut fruit, unflavored protein powder
Directions: Mix protein powder into oatmeal. Top with flax, hemp seeds, and maple syrup. Add additional toppings as desired. Click here for additional recipe inspiration!
#15: Blueberry Oat Smoothie
Ingredients:
- ½ cup of milk or non-dairy alternative
- ½ -1 cup of whole-milk yogurt or non-dairy alternative
- ½ cup frozen blueberries
- ½ frozen banana
- ¼ cup rolled oats
- 1 teaspoon flax
- 1 teaspoon hemp seeds
- 2 scoops unflavored protein powder (optional)
Directions: Blend all ingredients until smooth.
#16: Blackberry Chia Seed Pudding
Ingredients:
- 2 cups of milk or non-dairy alternative
- ½ cup chia seeds
- 4 tablespoons nut or seed butter
- 1 cup frozen blackberries
- 1 tablespoon maple syrup
- ¼ cup granola
Directions: Combine milk and chia, let sit for 10-15 minutes, and then store in the fridge overnight. To make blackberry compote: add blackberries and maple syrup to a saucepan on medium heat. Cook for approximately 10 minutes, then mash with a fork. To serve, pour half of the chia pudding into a bowl and top with blackberry compote, granola, and nut/seed butter. Click here for recipe credit and additional inspiration!
#17: Breakfast Tacos
Ingredients:
- 2, 4-inch whole wheat tortillas
- 2 large eggs
- ½ cup black beans
- ½ cup cherry tomatoes, sliced
- ¼ ripe avocado, sliced
- Pinch of salt and pepper
Directions: Heat a skillet to medium heat and coat with nonstick cooking spray. In a bowl, scramble eggs and season with salt and pepper; add to the pan to cook. To assemble tacos, add eggs and top with black beans, tomatoes, and avocado. Click here for recipe credit and additional inspiration!
#18: Cottage Cheese Toast
Ingredients:
- 2 slices whole-grain bread, toasted
- ½ cup cottage cheese
- ½ ripe avocado, sliced
- ½ tomato, sliced
- Pinch of salt and pepper to taste
Directions: Top toast with cottage cheese, tomatoes, and avocado. Season with salt and pepper. Click here for recipe credit and additional inspiration!
#19: Morning Sweet Potato Boats
Ingredients:
- 1 sweet potato, baked
- ½ cup Greek yogurt
- 1 banana, sliced
- 2 tablespoons nut butter or seed butter
- 1 tablespoon chia seeds
- 1 tablespoon granola
Directions: Clean the sweet potato and bake at 375 for 30 minutes (or until soft). Cut open and top with Greek yogurt, banana, nut/seed butter, chia seeds, and granola. Click here for recipe credit and additional inspiration!
#20: Easy Baked Oatmeal
Ingredients:
- 2 cups of milk or non-dairy alternative
- 2 large eggs
- ½ cup maple syrup
- ¼ cup coconut oil, melted
- ¼ cup unsweetened applesauce or mashed banana
- ¼ cup nut butter/ seed butter
- 3 cups old-fashioned oats
- 1 tsp baking powder
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 1½ cups mixed berries, fresh or frozen (do not thaw)
- Topping: ½ cup chopped mixed nuts (or seeds) and ¼ cup Greek yogurt
Directions: Preheat oven to 350°F. Coat a 9×9 inch or 11×7 inch baking pan with nonstick spray. Whisk all ingredients together in a large bowl and pour into the pan. Top with nuts (or seeds). Bake for 35 minutes or until the center appears almost set. Cool before serving. Click here for recipe credit and additional inspiration!
