What Can Be Your Best Choices for Breakfast While Intermittent Fasting?

Rohit Panwar

Many people I work with as a nutritionist try intermittent fasting and often ask me how to break their long hours of no eating. So, let me share some of my most recommended intermittent fasting breakfast ideas.

For the first meal during your designated eating window, follow 3 highs: Protein, Fiber and Nutrients and 2 lows: Carbs and Sugar;  So, let’s see the best ways to make your fasting enjoyable and satisfying. 

Intermittent Fasting Breakfast Ideas: 16 Nutritious Options

I carefully selected the suitable options which can align with the basic principles of IF and suits to your fasting goals.

For a variety of choices, I have added non-vegetarian, vegan and vegetarian intermittent fasting breakfast ideas here: 


Germinated Legume Bowl: One of Healthiest Low Carb Intermittent Breakfast Ideas 🌱

Germinated or sprouted legumes provide you with high protein with low carbs. It is easy to make sprouts at home, however if you are busy then get one from the store. 

Begin by steaming your sprouts which will make it easy to digest. Add finely chopped onion, cucumber, tomato, lettuce, cilantro in it. Season with salt, pepper, cumin powder and lemon juice in the end. 


Millet & Green Peas Porridge: A Savory, Vegan & Delectable Breakfast Option for Time Restricted Diet 🌱

Known as “Ancient Food”, millets are a rich source of plant protein with almost no saturated fat. This makes them ideal food to have as breakfast while following IF. 

Heat oil in a pan and add onion, garlic and peas. You can use other seasonal vegetables too. Then mix washed millets in it with water or vegetable stock.

Cook with a lid with occasional stirs. Once done, top your bowl with lemon juice and coriander leaves for flavor. 


Tofu Scramble With Veggies: Simplest Vegan Intermittent Fasting Breakfast Ideas for Weight Loss🌱

Tofu is a high protein soy product with many other nutrients like calcium, vitamin K etc.  Based on the texture, there are many types of tofu. Normal firm tofu is ideal for tofu scramble. 

For this vegan substitute of egg scramble, take sesame oil in the pan and chopped garlic, onion, ginger, cabbage, carrot and beans. Then mix mashed tofu and season with salt, pepper, cumin powder and leeks to embrace. 


Whole Wheat Bagel With Salmon & Egg: Break Your Fast With This Luscious & Nutritious Meal 

This hearty dish is an excellent combination of two healthful ingredients: eggs and salmon. Salmon is loaded with many essential nutrients like Omega-3 fatty acid, protein and vitamin B12

First cook your salmon in a heavy bottom pan with a little olive oil. Use the same pan for eggs. Place them on top of a toasted whole wheat bagel with salt and pepper. 


Overnight Oats: Wake Up With This Healthful Ready-to-Eat Breakfast 

What a big relief you get in the morning when you know that your breakfast is sorted. Overnight oats give you this feeling. 

This is one of the easiest vegetarian Intermittent fasting breakfast ideas. Soak rolled oats in a mason jar with whole milk, Greek yogurt, nut butter and seeds of choice. In the morning adjust the consistency and add fresh fruits of your choice to enjoy. 


Grilled Tempeh & Vegetables: A Delicious High Protein Meat Alternative For Breakfast 🌱

Tempeh, a fermented whole soybean product has many health benefits. It is this quality, which makes tempeh an excellent choice for breakfast. 

For this  recipe, saute veggies like onion, garlic, carrot, beans, cabbage, bean sprout etc. Then add tempeh with soy sauce, vinegar, salt, pepper and finely chopped leeks. Lastly, sprinkle roasted sesame seeds to cherish each bite of it. 


Protein Packed Smoothie: High Protein & High Fiber Intermittent Breakfast Recipe Not to Miss

Smoothies are an excellent way to start your mornings with the goodness of multiple ingredients. Their versatility is the main key to their popularity. 

I used silken tofu in this protein packed smoothie. Along with that you can just add any plant milk or whole milk . Add soaked almonds and cashews to enhance its richness.

Use seasonal and regional fruits of your choice. Blend all these together to get a filling and satisfying start of the day. 


Quinoa Upma: A Nutritious  Twist to A Classic Indian Breakfast Bowl With Vegetables 🌱

This popular Indian breakfast is usually prepared with semolina. However, I have swapped it with quinoa which is a protein and fiber rich alternative. 

Take oil in the pan and add mustard seeds, raw peanuts or cashews and onion. Then add finely chopped vegetables like carrot, beans and tomato.

Then add quinoa in it with salt and water. Cook it with the lid on. Enjoy your intermittent fasting food without any guilt. 


Blueberry Greek Yogurt Parfait: Super Simple Make Ahead Breakfast Idea for Hustling Mornings 

This grab-and-go breakfast option does not compromise nutritional needs. It is loaded with many nutrients like protein, fiber, vitamins and minerals. 

In a jar layer creamy Greek yogurt with crunchy homemade granola, seasonal fruits, roasted seeds. You can make it the previous night and put it in the refrigerator.   


Vegetable Lentil Cheela: One of Most Scrumptious Indian Intermittent Fasting Breakfast Ideas

“Cheela” is basically a savory pancake which is made of lentil flour. You can also use chickpea flour for this recipe. 

Make a smooth and flowy batter with flour and buttermilk. Add finely chopped vegetables like onion, tomato, spinach, green beans and grated carrot.

Season with salt, pepper, cumin and coriander powder. Spread the batter on a hot griddle just like a pancake. Enjoy them with coriander dip or any other dip. 


Paneer Bhurji Toast: An Enriched Morning Meal for Intermittent Fasting 

Paneer is unpressed cottage cheese which is a rich source of protein. This cheese can easily be prepared at home. “Bhurji” is an Indian term for “Scrambled”. So this recipe is basically scrambled cottage cheese. 

Mix cottage cheese with sauteed onion, garlic and tomatoes. Add salt and pepper to taste. Spread a generous amount of this on top of your whole wheat toast for a mouthwatering breakfast. 


Cheesy Veggie Omelet: A Mouthwatering Recipe For Mornings

Eggs are a powerhouse of protein and one of the low carb intermittent fasting breakfast ideas. For this omelet recipe, add your favorite vegetables for fiber and micronutrients. 

Saute garlic and onion in oil and add finely chopped mushrooms, broccoli and spinach in it. After that, pour whisked eggs in it. Once eggs are settled, sprinkle cheddar cheese and fold the omelet half to cherish. 


Avocado & Roasted Chickpea Toast: A Power Packed Open Mouth Sandwich to Break Your Fast🌱

Chickpeas or garbanzo beans are popular plant proteins for vegans and vegetarians. For this wholesome recipe you can boil pre soaked chickpeas at home or use the canned ones. 

Roast chickpeas with a tablespoon of olive oil and add spices like turmeric, cumin powder, red pepper powder and spices of choice. Spread it on top of whole grain bread toast with mashed avocado. 


Hummus & Micro Green Corn Tortilla: A Wholesome Plant Based Wrap for All Your Morning Nutrient Needs 🌱

This wrap breakfast has fiber, protein, carbs and much more. It is definitely one of the perfect ways to end your fast in the morning during intermittent fasting. 

Spread a sufficient amount of hummus evenly on the tortilla. Then add thinly sliced lettuce leaves and microgreens with avocado slices. In the end sprinkle salsa and cream cheese to wrap. 


Oats Pancake With Vegetables: A Hearty  Breakfast Recipe for Intermittent Fasting 

For this healthful savory pancake recipe you can use oat flour or simple blend soaked rolled oats with yogurt. To make it vegan, you can use silken tofu for the batter.  

Add finely chopped veggies like carrot, cabbage, onion and capsicum etc. to enhance the nutrient profile of the dish. Pour the batter on a hot griddle and make your pancakes one by one. Enjoy with sour cream dip. 


Quinoa Sushi Bowl: A Nutrient Rich Beginning For Your Empty Tummy

This quinoa sushi bowl might sound gourmet but it is easy to make and needs few ingredients to put on the table. Mix cooked quinoa with boiled edamame, avocado, cucumber, cabbage and spring onions. 

Try to chop vegetables in small cubes for this recipe. Season it with soy sauce, rice vinegar, sesame oil, roasted sesame seeds and dried seaweeds. Give a good toss and your sushi bowl is ready to enjoy. 

I thoroughly enjoyed sharing these intermittent fasting breakfast ideas with you all. Hope you will try some of them to make your IF diet more joyful and nutrient rich. 

If you need any further clarification about these recipes, write to me in the comment section. I will get back to you as soon as possible. 

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.