Healthy Breakfast Recipes With Immune Boosting Foods

Tweak your a.m. routine and try these healthy breakfast recipes that pack in immune-boosting foods.

Image Credit: Barcin/E+/GettyImages No one likes to be stuck with a nagging cold and if you tend to find yourself sniffling and coughing throughout the colder months, it may be time to take a closer look at your diet. And why not start with your first meal of the day?

  Advertisement
 If you're a granola-bar-on-the-go kind of breakfast eater, you may want to prioritize some more nutrient-dense foods to boost your immune system. Adding some more vitamins C, E and B6 as well as iron and selenium into your day with these five breakfast recipes can help keep your immune system firing all winter long.

  Video of the Day
  1. Turmeric Citrus Sunshine Smoothie
 
This recipe is high in vitamin C, which is sure to keep you safe from the cold.

Image Credit: Sherrie Castellano/LIVESTRONG.com Totaling only 269 calories with 54 grams of carbohydrates, 5 grams of protein and 4 grams of fat, this smoothie is sure to become a staple in your flu-season repertoire. This easy-to-prepare smoothie is also packed with 10 grams of fiber, which is nearly half your daily recommended value, as well as anti-inflammatory turmeric.

  Advertisement
 Blended with a whole orange and clementine, this smoothie is spiked with plenty of vitamin C, a nutrient that can help support a healthy immune system and combat inflammation, according to the National Institutes of Health (NIH). One large orange actually provides more than 100 percent of your daily recommended value of vitamin C, per the USDA.

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

  Advertisement
 2. Crunchy Spiced Chickpea Toast
 
Chickpeas are an excellent source of vitamin B6.

Image Credit: Jenna Butler/LIVESTRONG.com Avocado toast is nothing short of a breakfast celebrity and this recipe combines plenty of spices to create a flavor that’s extra inviting. This 362-calorie recipe is also packed with about 12 grams of protein and 11 grams of fiber, which will keep you satiated throughout your morning.

  Advertisement
 
  Advertisement
 Chickpeas are especially high in vitamin B6, a vitamin you'll want to include into your breakfast if keeping your immune system humming is your goal. This nutrient is great for brain function but will also keep both your immune and nervous system healthy, according to the Mayo Clinic.

Get the Crunchy Spiced Chickpea Toast recipe and nutrition info here. 3. Egg, Spinach and Portobello Breakfast Sandwich

This breakfast sandwich is loaded with iron and protein.

Image Credit: Jackie Newgent, RDN/LIVESTRONG.com Combining goat cheese, portobello mushrooms, free-range eggs and spinach all on a whole-grain English muffin, this sandwich is both protein-packed and filled with fiber.

  Advertisement
 Spinach is high in iron, another cold-weather must-have. Iron deficiency can lead to weakness, fatigue and impaired immune function, making you more susceptible to illness, according to the NIH, so you'll want to pack this sammy with more spinach.

Get the Egg, Spinach and Portobello Breakfast Sandwich recipe and nutrition info here. 4. Peanut Butter Oatmeal Muffins With Jam

This recipe combines peanut butter and jelly, oatmeal and muffins all in one!

Image Credit: Jackie Newgent, RDN/LIVESTRONG.com This recipe combines four breakfast favorites — peanut butter, jelly, oatmeal and muffins — all into one. These muffins are perfect for meal prep and make for an excellent breakfast on the go.

  Advertisement
 Peanut butter is a great source of vitamin E, another immunity-boosting nutrient. In addition to helping strengthen your immune system, vitamin E has antioxidant properties, which can protect you against free radical damage and inflammation, according to the NIH.

  Advertisement
  Get the Peanut Butter Oatmeal Muffins With Jam recipe and nutrition info here.

Ham-and-Egg Cups
These egg cups are high in selenium, which will keep Image Credit: Arthur Bovino If you’re a fan of savory, hearty breakfasts, these ham-and-egg cups take only about an hour to make and will keep you feeling satiated well until lunch. A single serving packs about 19 grams of protein and 8 grams of healthy, unsaturated fat.
Advertisement Upping your selenium intake may also help bolster your immune system, and ham is a great source of this essential micronutrient. Selenium plays a big role in your immune cell functions, helping fight inflammation, according to a September 2018 study published in Nutrients. Get the Ham-and-Egg Cups recipe and nutrition info here. Click below to pin and save these breakfast recipes for later!
Add these nutrient-packed breakfasts to your routine to help keep your immune system firing all year long. Image Credit: Graphic: LIVESTRONG.com Creative
Advertisement
Advertisement
references
```
  Nutrients: "Selenium, Selenoproteins, and Immunity"

  NIH: "Vitamin E"

  NIH: "Iron"

  Mayo Clinic: "Vitamin B-6"

  NIH: "Vitamin C"

  USDA: "Oranges"
```
references
```
  Nutrients: "Selenium, Selenoproteins, and Immunity"

  NIH: "Vitamin E"

  NIH: "Iron"

  Mayo Clinic: "Vitamin B-6"

  NIH: "Vitamin C"

  USDA: "Oranges"
```
Tweak your a.m. routine and try these healthy breakfast recipes that pack in immune-boosting foods. Image Credit: Barcin/E+/GettyImages

Image Credit: Barcin/E+/GettyImages

This recipe is high in vitamin C, which is sure to keep you safe from the cold.

Image Credit: Sherrie Castellano/LIVESTRONG.com

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

  Advertisement

Crunchy Spiced Chickpea Toast
Chickpeas are an excellent source of vitamin B6. Image Credit: Jenna Butler/LIVESTRONG.com

Avocado toast is nothing short of a breakfast celebrity and this recipe combines plenty of spices to create a flavor that’s extra inviting. This 362-calorie recipe is also packed with about 12 grams of protein and 11 grams of fiber, which will keep you satiated throughout your morning.

Chickpeas are especially high in vitamin B6, a vitamin you’ll want to include into your breakfast if keeping your immune system humming is your goal. This nutrient is great for brain function but will also keep both your immune and nervous system healthy, according to the Mayo Clinic.

Get the Crunchy Spiced Chickpea Toast recipe and nutrition info here.

Egg, Spinach and Portobello Breakfast Sandwich
This breakfast sandwich is loaded with iron and protein. Image Credit: Jackie Newgent, RDN/LIVESTRONG.com

Combining goat cheese, portobello mushrooms, free-range eggs and spinach all on a whole-grain English muffin, this sandwich is both protein-packed and filled with fiber.

Spinach is high in iron, another cold-weather must-have. Iron deficiency can lead to weakness, fatigue and impaired immune function, making you more susceptible to illness, according to the NIH, so you’ll want to pack this sammy with more spinach.

Get the Egg, Spinach and Portobello Breakfast Sandwich recipe and nutrition info here.

Peanut Butter Oatmeal Muffins With Jam
This recipe combines peanut butter and jelly, oatmeal and muffins all in one! Image Credit: Jackie Newgent, RDN/LIVESTRONG.com

This recipe combines four breakfast favorites — peanut butter, jelly, oatmeal and muffins — all into one. These muffins are perfect for meal prep and make for an excellent breakfast on the go.

Peanut butter is a great source of vitamin E, another immunity-boosting nutrient. In addition to helping strengthen your immune system, vitamin E has antioxidant properties, which can protect you against free radical damage and inflammation, according to the NIH.

Get the Peanut Butter Oatmeal Muffins With Jam recipe and nutrition info here.

Ham-and-Egg Cups
These egg cups are high in selenium, which will keep Image Credit: Arthur Bovino

If you’re a fan of savory, hearty breakfasts, these ham-and-egg cups take only about an hour to make and will keep you feeling satiated well until lunch. A single serving packs about 19 grams of protein and 8 grams of healthy, unsaturated fat.

Upping your selenium intake may also help bolster your immune system, and ham is a great source of this essential micronutrient. Selenium plays a big role in your immune cell functions, helping fight inflammation, according to a September 2018 study published in Nutrients.

Get the Ham-and-Egg Cups recipe and nutrition info here.

Click below to pin and save these breakfast recipes for later!

Add these nutrient-packed breakfasts to your routine to help keep your immune system firing all year long.

Image Credit: Graphic: LIVESTRONG.com Creative

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

Chickpeas are an excellent source of vitamin B6.

Image Credit: Jenna Butler/LIVESTRONG.com

Get the Crunchy Spiced Chickpea Toast recipe and nutrition info here.

This breakfast sandwich is loaded with iron and protein.

Image Credit: Jackie Newgent, RDN/LIVESTRONG.com

Get the Egg, Spinach and Portobello Breakfast Sandwich recipe and nutrition info here.

This recipe combines peanut butter and jelly, oatmeal and muffins all in one!

Image Credit: Jackie Newgent, RDN/LIVESTRONG.com

Get the Peanut Butter Oatmeal Muffins With Jam recipe and nutrition info here.

These egg cups are high in selenium, which will keep

Image Credit: Arthur Bovino

Get the Ham-and-Egg Cups recipe and nutrition info here.

Add these nutrient-packed breakfasts to your routine to help keep your immune system firing all year long.

Image Credit: Graphic: LIVESTRONG.com Creative

      Nutrients: "Selenium, Selenoproteins, and Immunity"
    
      NIH: "Vitamin E"
    
      NIH: "Iron"
    
      Mayo Clinic: "Vitamin B-6"
    
      NIH: "Vitamin C"
    
      USDA: "Oranges"