8 Quick and Easy Healthy Raw Breakfast Ideas

Aditi Shenai

April 8, 2024

With the continuation of COVID19 mutation and cases worldwide, many private enterprises are continuing to adhere to a strict work-from-home policy. As a result, the boundaries between home and the workplace have disappeared for many of us. The work spills over into our personal space. As a result, our routines of sticking to mealtimes, taking a tea break or heading to the gym in the office are no longer part of our daily routines. The concept of time has also blurred, giving us little time for ourselves.

Mornings in most houses can be a little chaotic. You stumble out of your bed, feeling hungry. You already have a to-do list on your mind. But, it is always a good idea to start your day with a good breakfast that is high in nutrients and fibre. But do you have the time to have your breakfast like a King/Queen? The hectic schedules have forced people to shift to store-bought cereals and grains as a healthy breakfast alternative. However, they may not be as healthy and balanced as you think.

There’s more to breakfast than store-bought cereal and the usual toast. And remember that coffee is not a meal. This article talks about the importance of eating your breakfast. It will also give you some quick and easy raw food breakfast ideas. Then, you can incorporate them into your daily routine to avoid investing a lot of your morning time in the kitchen.

How Important is Healthy Raw Breakfast When Working from Home?

Research suggests that a rising body of scientific findings now back up the argument that breakfast is an important meal. The first point to note is that failing to eat something early in the day can have surprisingly substantial health repercussions. For example, Cahill et al. (2013) discovered a 27% increase in coronary heart disease among North American men who skipped breakfast regularly. 

Breakfast is the first meal after an overnight fast of around 9-10  hours. It is more than simply a meal. Yes, every other meal is essential, but breakfast is considered more because of its numerous health benefits. A healthy breakfast is the most effective approach to maintaining excellent health and avoiding health risks.

A research article highlights some effects of the pandemic on people’s nutrition. It says that the Post-pandemic consequences are likely to lead to malnutrition, whether under or over nutrition, depending on people’s economic background. It is also a known fact that malnutrition can have an impact on the morbidity as well as mortality of the nation. 

Your body requires the nutrients, calories or energy to function. In addition, it needs to perform optimally for better productivity, even when working from home. So, it is essential to focus on eating a healthy breakfast that gives you the energy to go through your day and ensure that you stay healthy.

Importance of a Healthy Raw Breakfast

1. It Speeds up Your Metabolism

Your morning meal sets the tone for the rest of your day. Many people believe that eating after waking up in the morning can lead to bloating. However, it is not valid if you eat a balanced meal during your breakfast. 

So, before skipping breakfast, remember that your body works without food all night. Hence, your metabolic activities convert the breakfast into energy. Thus, your breakfast serves as an energy booster, supplying the necessary energy for your body to function throughout the day. Also, metabolic activities need the energy to function normally. So, you must give your body vitamins, minerals, and nutrients to work properly.

According to a study, the rise in the frequency of metabolic syndrome in the Indian population, particularly among the younger age groups, has recently been linked to insufficient nutrition and poor breakfast. It also states that you should consume about 20-30% of your total calorie intake during breakfast. Furthermore, your breakfast should be rich in energy, proteins, vitamins and essential minerals. That will help improve your metabolism and help you function better.

2. Aids in Weight Loss

According to a study, breakfast is a crucial aspect of a weight-loss programme since it helps reduce dietary fat and reduces impulsive snacking. Obesity is less prominent in people who eat breakfast daily. Skipping breakfast can increase the body’s insulin response, leading to weight gain. In contrast, eating a nutritious breakfast decreases your desire to eat during the day. It is also beneficial to improve muscle strength if you include protein-rich foods in your breakfast.

3. Helps Maintain Healthy Sugar Levels

Maintaining a healthy sugar level is critical to avoid long-term health problems. A nutritious breakfast accomplishes this wonderfully. For example, research suggests that eating a protein-rich breakfast can help maintain better glucose and insulin control in women. Sugar balance is vital for the wellness of your body and mind. Furthermore, studies show that breakfast frequency (especially daily consumption) and quality (foods such as fibre and nutrient-rich whole grains, fruit, and low-fat dairy) help with appetite control and blood sugar control. 

4. Improves Concentration

Study findings show that eating breakfast regularly, rather than skipping breakfast, positively impacts attention, concentration, memory, and academic accomplishment. A healthy breakfast is an excellent start to your day. Therefore, it significantly influences how you feel in the morning. 

5. Reduces the Risk of Illness

Breakfast can also help you avoid heart disease. A meta-analysis showcases the link between skipping breakfast and an elevated risk of heart diseases. Furthermore, several studies show that skipping breakfast can harm your immune system.

6. Paves the Way for a Healthy Lifestyle

Breakfast can be easy to prepare. Simply, a bowl of fruits with a helping of nuts should suffice to start the day. However, various other foods can help you give all the essential nutrients. A healthy breakfast helps you stay active and focused throughout the day. It boosts your memory and makes you feel more focused. You may not see the difference right away, but it is beneficial to your health.

Healthy Raw Foods for Breakfast: An Overview

The concept of eating raw foods has been prevalent since the 18th century. However, it has gained popularity in the last few years. Many experts believe that eating raw foods benefits human health more than eating cooked food. Although experts also believe that eating only raw foods throughout the day can lead to adverse health effects, it is safe to eat them for your breakfast.

Any food that is not refined, pasteurised, treated with pesticides or otherwise processed is raw. It usually consists of plant-based foods like fresh fruits and vegetables, nuts and seeds etc. In addition, it allows raw eggs and, in some rare cases, raw meat and fish.

Healthy Raw Foods for Breakfast: Positives

Research on raw food indicates that the powerful antioxidants in raw foods give you a more robust immune system and reduce the risk of several diseases. Raw foods typically contain phenolics, carotenoids, polyphenols and vitamin C. Also, some researchers state raw foods reduce the risk of cardiovascular diseases, cancer, respiratory failure, cataract, obesity, type-2 diabetes and Alzheimer’s disease. Furthermore, studies suggest that raw foods are better for mental health than processed foods and vegetables.

Studies suggest that raw foods are high in polyphenolic antioxidants, which are plant compounds that protect tissues, including your bones, from oxidation. So increase your raw food intake to ease painful joints and inflammation-related health concerns. However, to reap all the health benefits, you need to strike a balance of all essential nutrients in your breakfast meal.

Healthy Raw Foods for Breakfast: Food Options

  • A wide variety of berries, fruits, vegetables
  • Dry fruits, dried berries,  nuts, seeds
  • Nut butter like peanut butter, almond butter, nutritional yeast 
  • Milk (fresh), yoghurt, plant-based milk and yoghurt
  • Soaked beans, sprouts, legumes
  • Natural and unprocessed foods
  • Foodgrains like rolled oats, flattened rice, others (uncooked)
  • Natural herbs and spices
  • Honey
  • Pasteurised raw eggs
  • Certain fish like Tuna, Salmon, Snapper (uncooked)

Healthy Raw Foods for Breakfast: What to Avoid?

You should also refrain from eating some raw foods. Keep in mind that when you eat raw fruits and vegetables, it is imperative to wash them properly before eating them. It helps eliminate the pesticides and chemicals that might come along with them.

  • You should avoid unpasteurized raw egg as it contains a pathogen named Salmonella, which could cause health issues.
  • Besides being unpleasant to eat, raw potatoes can also cause stomach issues. In addition, the undercooked starch of the potatoes can cause bloating and indigestion.
  • Green Beans are another vegetable that you should never eat raw. Several bean species, such as hyacinth and Lima, may be toxic if consumed raw. In addition, some bean kinds contain harmful amino acids.
  • It would help if you did not consume cabbage family veggies, including cauliflower, brussels sprouts, and broccoli. These plants contain sugar that is difficult to digest. In addition, raw consumption of these vegetables may result in digestion-related issues.
  • Although it is high in nutrients, whether cooked or raw, spinach is best to consume if steamed as it will digest better and absorb more iron and calcium. Spinach contains oxalic acid that generally prevents iron and calcium absorption. Steaming reduces the acid and helps absorb iron and calcium better. However, you can have spinach in your smoothies with other ingredients.

Quick and Healthy Raw Food Breakfast Ideas

Here are some simple breakfast ideas that will make your work-from-home morning easy and healthy! These breakfast options are filling, delicious, and nutritious.

1. Peanut Butter and Fruit Smoothie

Peanut butter is a protein-rich food that can give you a boost of protein to start your day. Also, don’t think twice before adding fresh greens (spinach or kale) to your smoothies. 


  • Banana: 1 (ripe)
  • Blanched Spinach: 1½ cups
  • Frozen Blueberries: 1 cup
  • Sugar-free Plain Yoghurt: ¼ cup
  • Milk: ¼ cup
  • Peanut Butter: 1 tbsp
  • Chia seeds: ½ tbsp


  • Blend all the ingredients except the chia seeds
  • Add chia seeds on top for texture, and enjoy! (You can also use a handful of other nuts to make it delicious)

You can swap out the blueberries for a fruit more commonly available as well. 

2. Moong Beans Sprout Salad

It is a fantastic recipe for people who do not want to spend much time preparing their breakfast. Although you can buy sprouted moong beans ready-made in the market, sprouting them at home is always preferable and healthier. You simply have to soak the beans in water overnight, strain them in the morning and store them in a cool and dry place until white coloured sprouts appear. Once sprouted, follow the recipe below to get a healthy breakfast dish ready.


  • Moong Sprouts: 1 cup
  • Chopped Onions, Cucumber, Tomatoes and Coriander: ½ cup
  • Black Salt: ¼ tsp
  • Black Pepper Powder: ¼ tsp
  • Lemon Juice: ½ lemon
  • Pomegranate seeds or berries of choice for sweetness


  • Take moong  sprouts, onions and berries or seeds in a bowl and mix them well
  • Add spices and lemon juice to the mix and toss well
  • Garnish with coriander and pomegranate seeds
  • You may make this salad spicy, crunchy, acidic, or sweet. With sprouted moong beans, you can do a lot.

3. Kerala’s Aval Nanachathu

The famous Kerala dish is a fantastic breakfast option to savour. It requires mixing Poha (flattened rice) with jaggery and coconut. You can make it more nutritious by adding some fruits like bananas, apples, grapes, and pomegranates. In Kerala, aval denotes poha, and Nanachathu means damp. Aval Nanachathu is a delicious and healthful morning choice and a tasty evening snack if you’re tired of the same old meal. It’s a no-cook recipe; all you have to do is chop the fruits and combine everything. For an even healthier breakfast, use brown poha.


  • Brown Poha (flattened rice): 1 cup
  • Banana: 1 large (sliced)
  • Pomegranate seeds: 1 tbsp
  • Grapes: A handful
  • Small Apple: 1 (finely chopped)
  • Shredded Coconut: ¼ cup
  • Grated Jaggery: ½ tsp
  • Fat-free Milk: ½ cup


  • Combine all ingredients in a medium-size bowl, and there you have your meal.

4. Berry Almond Overnight Oats

If you are always busy in the mornings, here is a fascinating, delicious and healthy breakfast recipe. The best part is that you can assemble it the night before. Just put the ingredients in layers and keep them in the fridge overnight. Then, in the morning, you have your nutritious breakfast ready. 

Fruits and oats have lots of fibre. According to a research paper, 5-30 g soluble or insoluble fibre doses per day can successfully reduce food intake or appetite, resulting in weight loss. It reduces food cravings and helps in weight maintenance. In addition, oats can help lower blood pressure and prevent hypertension from developing.


  • Oats: 1 cup
  • Chia Seeds: 2 tsp
  • Strawberries or Any Other Berry: ½ cup
  • Almond MIlk: ½ cup
  • Banana: 1 (Sliced)
  • Almond: A handful (Diced)


  • Combine the oats, chia seeds, strawberries, or any berry/fruit in a covered container in a covered container
  • Add almond milk and honey
  • Refrigerate overnight
  • Add some diced almonds and half a cut banana 
  • Your breakfast is ready

5. Granola and Greek Yoghurt Bowl

It is one of the healthiest breakfast meals that you can eat. It is a low-carb, high-protein, low-cost, and delicious meal that will energise your day. Furthermore, it is low in calories. So when you wake up and start your day feeling healthy, you’ll be more likely to continue feeling that way throughout the day.


  • Greek yoghurt (fat-free)/ plant-based yoghurt: 100 g
  • Granola: 45 g
  • Desiccated Coconut: 1 tbsp
  • Frozen berries: 25 g

Method of Preparation

  • Toss everything into a mixing bowl and stir it together.
  • If you want it to look Instagram-worthy, start with the yoghurt and gradually add the rest of the ingredients up to the halfway mark. 

6. Fresh Sweet Corn and Tomato Salad

It is an easy corn and tomato salad dish that requires a few ingredients. It is a fantastic summer breakfast option. Although you use thawed frozen corn, it is best to use them fresh. Here is the recipe.


  • Corn Kernels: ½ cup
  • Cherry Tomatoes (Sliced): ½ cup
  • Chopped Red Onion: ½ cup
  • Fresh Basil: 2 tbsp
  • Olive Oil: 2 tsp
  • White Vinegar (optional): 1 tbsp
  • Salt, Pepper and Lemon Juice: As per taste


  • Combine corn kernels, cherry tomatoes sliced in half, chopped red onion, and chopped fresh basil in a mixing dish. 
  • Add olive oil, white vinegar, salt, pepper and lemon juice
  • Then, combine in a storage container. 
  • There you have your fibre-rich filling breakfast salad. 

Research says sweet corn contains ferulic acid, an antioxidant present in the plant’s cell walls and insoluble sections. As a result, sweet corn has a higher ferulic acid content than other fruits and vegetables. Ferulic acid can help prevent diseases, including cancer, diabetes, heart disease, and neurological diseases like Alzheimer’s.

7. Sattu Drink

Sattu is a high-protein flour produced from powdered channa (Bengal gram) and other pulses and cereals. It is prevalent in several Indian states, particularly Jharkhand, Bihar, and Uttar Pradesh. It is commonly available in local general stores. You can make this sharbat sweet or savoury. Sattu is free of unhealthy calories, artificial sweeteners, and preservatives, in addition to being cost-effective.

Savoury Version

  • Add three tbsp of sattu powder and one tbsp of yoghurt to a jug. 
  • Add black salt, roasted cumin powder, chopped mint or coriander leaves as per taste. 
  • You can also add optional ingredients like finely chopped green chillies or raw mango.
  • Serve fresh. Your protein-rich drink is ready.

Sweet Version

  • Combine sattu powder, and cold water in a container 
  • Mix in some powdered jaggery and cardamom or fennel powder. 
  • You can also add chopped fruits of choice and coconut. 
  • Chill before serving.

Instead of preparing a drink, you can also prepare a thick paste. 

Sattu Paste

  • Combine Sattu, a little water, and powdered jaggery to make a paste-like consistency. 
  • As a snack, eat it with a spoon. 
  • It’s delicious, and you can use it as your favourite summertime snack. 

8. Protein Shake

Protein smoothies can be a convenient solution for individuals with a challenging morning schedule. These shakes are incredibly versatile, and you can modify them to match your unique tastes and preferences. They are quick to prepare, portable, and nutritious. In addition, protein shakes help curb cravings and boost feelings of fullness between meals.

Using Protein Powder

Protein intake is not as difficult as it seems for vegetarians and vegans. One method to ensure protein intake in your meals is using plant-based protein powders available in medical shops. However, you should consume them at the suggestion of your doctor, dietitian or gym trainer. For the recipe, you can follow the one below:

  • Combine water or a choice of milk with about 1-2 scoops of protein powder. 
  • You can add fruits like mango, banana, berries or some green. 
  • Blend to a smooth texture. 
  • Pour out and enjoy. 

With Eggs

  • Begin with a water base, milk, or a milk substitute such as almond milk, cashew milk, or hemp milk. 
  • After that, top it with a mix of berries, leafy greens like baby kale or spinach, and chia or hemp seeds, depending on whether you used a pasteurised egg or egg white protein powder. 
  • You can also include other ingredients like unsweetened cocoa powder or cinnamon to enhance the flavour of your smoothie and get health benefits.  
  • Puree everything in your blender until it’s completely smooth. 
  • You may also add a little ice to your protein shake to thicken it up. 
  • Another method is to use frozen fruit to thicken the texture of the shake without diluting the flavour.

The Bottom Line

With modern research and scientific studies, there is an ongoing debate comparing the health benefits of raw foods and cooked foods. However, experts believe that some foods are better when cooked. For example, foods like spinach, carrots, potatoes, beans, meats and poultry are healthier when cooked. At the same time, foods like onion, cabbage etc., are better raw. 

Eating raw foods can benefit you as it saves preparation time. In addition, some essential nutrients get depleted while cooking some foods. However, like other foods, do not overdo raw food consumption. In addition, it is best to consult a nutritionist before adding raw foods to your daily breakfast. 

Remember to pay attention to your body’s hunger signals. Do not wait till you are ravenous. Even if it’s a small breakfast,  it’s important to remember that skipping breakfast (especially one with protein and beneficial fats and lots of fibre from fruits and vegetables) might make you more hungry later. As a result, you overeat then and make poor food choices. So, choose wisely and seek guidance from an experienced nutritionist.

Frequently Asked Questions (FAQs)

Q. Can you eat granola on a raw diet?

A. Yes, you can eat granola on a raw diet. It usually contains a mix of rolled oats, honey, and nuts. Hence, you can eat it as a breakfast or snack along with fruits, milk or yoghurt. 

Q. Can you have oatmeal on a raw diet?

A. Yes, depending on the oats you choose, it is safe to eat them for breakfast. According to the University of Wisconsin-Madison, more processed oats (such as rolled oats and instant oats) have been pre-steamed and cooked to kill germs, making them safe to eat raw. 

Q. What raw food can a vegan eat?

A. A vegan could consume foods like fruits, vegetables, bean sprouts, plant-based milk and milk products, nuts, seeds, spices, sweeteners and nut butter. 

Q. Is yoghurt considered raw food?

A. It is not raw food in all cases. Determining whether yoghurt is raw or processed depends on the milk we use to make it. However, we do not use pasteurised milk for yoghurt. Instead, we use raw milk. So technically, yoghurt can be considered raw.

Q. Are eggs part of a raw diet?

A. Yes, you can eat eggs raw. All the advantages of raw eggs are the same as those of cooked eggs. However, consuming raw eggs or foods containing them can raise concerns about Salmonella infection. Additionally, some nutrients may be complex for the body to absorb.  It would be better to cook them and then consume.

Q. Do vegans live longer?

A. Some studies state that vegans and vegetarians live longer on average than meat-eaters, with lower mortality rates and fewer health problems as they age. They tend to have better gut health, a lower risk of developing diabetes, high blood pressure and less cholesterol. In addition, they have lower chances of suffering from heart diseases and cancer. 

Q. What are the disadvantages of eating raw food?

A. Essential elements such as zinc, iron, calcium, vitamin B12, and vitamin D may be missing from a raw food diet. As a result, people who eat raw food are encouraged to complement their diet with additional vitamins. Another risk is that raw food exposes you to bacteria and viruses. Some bacteria like Salmonella stay in raw and uncooked food. Uncooked food can make people sick and cause other problems like food poisoning.

A. Mushrooms are a very popular vegetable, especially in vegan diets. However, it can be highly poisonous if consumed raw. Toxins found in wild mushrooms cannot be rendered “safe” by cooking, freezing, or processing, and distinguishing a dangerous from a safe mushroom can be difficult. To be safe, don’t eat any mushrooms you encounter in the wild unless you’re a certified specialist in mushroom identification.

Q. Which is healthier, cooked or raw vegetables?

A. It is critical to include a wide variety of cooked and raw veggies in your diet to maintain maximum health. Potassium, fibre, and folate are essential nutrients in raw and cooked veggies (folic acid). 

Q. Is a raw diet healthy?

A.Yes, a raw diet is healthy. Although some nutritionists say, they can be quite restrictive and may only work short term to cleanse your body. 

About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

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