What are The Best Ways To Make Your Breakfast Gastritis-Friendly Yet Nourishing?

Rohit Panwar

Looking for ways to manage your gastritis? As a nutritionist, let me help you with the best breakfast ideas for gastritis. 

My list contains ideas that I have myself used or suggested to my clients. They contain a variety of options including plant based.

16 Gentle Breakfast Ideas For Gastritis

Let’s delve straight into the list of breakfast ideas for gastritis. I am also sharing a quick recipe for the same:


Oatmeal with Banana and Honey

This is a gentle breakfast option for people managing gastritis. Oats are a good source of soluble fiber, known for their stomach-soothing properties, while bananas provide essential nutrients. Honey lends natural sweetness, making it a well-balanced choice for a gastritis-friendly meal.

Quick Recipe:

  • Cook 1/2 cup of rolled oats with water or a non-dairy milk of your choice.
  • Slice a ripe banana and add it to the cooked oats.
  • Drizzle a teaspoon of honey.
  • Mix well and enjoy.


Scrambled Eggs with Spinach

This easily digestible breakfast choice is one of the easiest ideas for gastritis sufferers. It is gentle and is well-tolerated by most people. It is a also a good breakfast choice if you are looking for a high protein, high fiber option.

Quick Recipe:

  • Whisk 2 eggs and season with a pinch of salt and pepper.
  • In a pan, sauté a handful of fresh spinach
  • Pour the beaten eggs over the spinach.
  • Scramble the eggs until fully cooked.
  • Serve on whole-grain toast.


Chicken and Vegetable Congee

Congee, a rice porridge, provides a soothing base, and incorporates lean chicken and soft-cooked vegetables. Together this combination is not only comforting but also a suitable choice for those seeking a gastritis-friendly meal.

Quick Recipe:

  • Cook 1/2 cup rice with 4 cups of low-sodium vegetable broth.
  • Add shredded, cooked chicken and finely chopped vegetables.
  • Simmer on low heat until the rice is soft.
  • Season with a pinch of salt and pepper.


Boiled Egg and Avocado Toast

This simple breakfast provides all the nourishment one needs without being difficult on the stomach. This option is rich in nutrients and easy to prepare, making it suitable for those with gastritis.

Quick Recipe:

  • Mash half an avocado and spread it on a piece of whole-grain toast.
  • Slice the boiled egg and place the slices on top of the avocado.
  • Sprinkle a pinch of salt and pepper.


Squash and Apple Porridge 🌱

This is a low calorie vegan breakfast option that works pretty well for gastritis concerns. The combination of cooked squash and diced apples adds natural sweetness and essential nutrients to a warm porridge base. This dish is easy on the tummy and easy to make.

Quick Recipe:

  • Cook 1/2 cup of oats with water or a non-dairy milk of your choice.
  • Add cooked and mashed squash to the oats.
  • Stir in diced apples and simmer until the apples are tender.
  • Sweeten with a touch of maple syrup or honey.


Steamed Sweet Potato with Cinnamon 

Sweet potatoes offer a rich source of vitamins and fiber, and the addition of cinnamon provides flavor without the need for excessive sugar. This dish is easy to prepare and well-suited for those looking for a gastritis-conscious breakfast.

Quick Recipe:

  • Steam or microwave a sweet potato until tender.
  • Slice the sweet potato and sprinkle with ground cinnamon.
  • Enjoy it as such or with a side of a boiled egg for protein


Oat and Banana Muffins

I usually keep muffins handy as they are an excellent option for breakfast or snack. These muffins are easy to make and suitable for people with gastric issues. You can serve it with chamomile or chamomile tea.

Quick Recipe:

  • Mash ripe bananas and mix with oats, a pinch of salt, and a dash of cinnamon.
  • Spoon the mixture into the muffin cups.
  • Bake for about 20 minutes.


Brown Rice Pudding 🌱

This warm and soothing breakfast provides a good source of complex carbohydrates from the rice. Also, the added almond milk makes the pudding creamy and easy on the stomach.

Quick Recipe:

  • Cook brown rice with almond milk and a pinch of salt.
  • Simmer until the rice is soft and the mixture thickens.
  • Sweeten with a touch of maple syrup or honey.
  • Top with fresh berries or a sprinkle of cinnamon.


Chicken and Vegetable Wrap

This protein-packed and satisfying breakfast option uses lean, cooked chicken and soft-cooked vegetables. It is convenient, filling and provides essential nutrients.

Quick Recipe:

  • Spread a thin layer of hummus or mashed avocado on a warm tortilla.
  • Add shredded, cooked chicken and steamed or sautéed vegetables.
  • Optionally, drizzle with a light vinaigrette for added flavor.
  • Roll up the wrap and enjoy.


Quinoa Breakfast Salad

If you like breakfast salads, this is an option worth trying. This salad is a refreshing and nutrient-packed option for those managing gastritis. It is also very customisable and can be made into a sweet or savory option depending on what you like.

Quick Recipe:

  • Cook quinoa and let it cool.
  • Toss the cooled quinoa with fresh berries, diced apples, and a handful of chopped mint.
  • Drizzle with a simple vinaigrette made from olive oil and lemon juice.
  • Mix well and serve.


Carrot and Ginger Soup 🌱

A warming and soothing breakfast choice, this soup is for days when its really acting up.  This soup is easy to prepare and provides a nourishing start to the day

Quick Recipe:

  • Sauté chopped carrots and onions in a pot with a bit of olive oil until softened.
  • Add grated ginger and vegetable broth.
  • Simmer until the vegetables are tender.
  • Blend the soup until smooth.
  • Season with salt and pepper, and enjoy.


Turkey and Vegetable Scramble

Another protein-rich and satisfying breakfast option, this breakfast is a filling option for those with gastritis issues. The flavors combine well and it keeps you full for a very long time.

Quick Recipe:

  • Sauté diced vegetables such as bell peppers, zucchini, and tomatoes.
  • Add lean ground turkey and cook until browned.
  • Season with herbs like thyme and oregano.
  • In a separate bowl, whisk eggs and pour over the turkey and vegetables.
  • Gently scramble until the eggs are fully cooked.


Blueberry and Kale Smoothie 🌱

Blueberries offer antioxidants, while kale provides vitamins and minerals without being harsh on the stomach. This smoothie is easy to prepare and offers a refreshing breakfast option.

Quick Recipe:

  • Blend fresh or frozen blueberries with a handful of kale leaves.
  • Add a ripe banana and a splash of almond milk.
  • Optionally, include a scoop of plant-based protein powder.
  • Blend until smooth.


Poached Salmon Toast

Poached salmon provides omega-3 fatty acids, and when paired with whole-grain toast, it creates a satisfying and easy-to-digest meal.

Quick Recipe:

  • Poach salmon fillets in water or vegetable broth until cooked.
  • Toast a slice of whole-grain bread.
  • Spread a thin layer of mashed avocado on the toast.
  • Place poached salmon on top and garnish with fresh dill or lemon slices.


Oat Pancakes with Berry Compote 🌱

This modification of the traditional breakfast favourites can be an excellent choice for people with gastritis. It is not only a meal easy on the tummy but is absolutely delicious.

Quick Recipe:

  • In a bowl, mix oats, a mashed banana, and a pinch of baking powder.
  • Cook small pancakes on a non-stick pan until golden brown.
  • For the berry compote, simmer fresh or frozen berries with a touch of maple syrup.
  • Top the pancakes with the warm berry compote.


Greek Yogurt Parfait

This is a light and protein-packed breakfast option suitable for individuals with gastritis. Greek yogurt provides probiotics and protein, while layering it with fresh berries and a sprinkle of granola adds both flavor and texture.

Quick Recipe:

  • In a glass or bowl, layer Greek yogurt with fresh berries.
  • Add a sprinkle of granola between layers for crunch.
  • Repeat the layers until the glass is filled.
  • Optionally, drizzle with a touch of honey for sweetness.

These were some of my top recommended breakfast ideas for gastritis. Do give them a try and let me know in the comment section which one worked for you.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.