There’s nothing like a cold, wet, dark morning to stop you from seizing the day. It can feel impossible to leave a warm bed and head to the gym, active commute to the office or just crack on with getting ready. But one way to make mornings a little easier at this time of year is knowing that you’ve got a delicious, warming bowl of breakfast waiting.

We all know the importance of a healthy, balanced breakfast; studies show that those of us who regularly eat breakfast have a healthier diet overall, with better energy levels and immune system control. And there’s nothing like a delicious, comforting bowl of something warm to bring cheer to even the bleakest of mornings. 

With this in mind, we’ve asked nutritionists for their favourite autumnal breakfast recipes that make the most of the season’s bounty. You can thank us later.      

Breakfast bowls don’t get much better than this spiced apple recipe from nutritional therapist Becca Meadows. Packed with gut-loving ingredients, it’s a delicious way to level up your digestive health this autumn.

“It’s super important coming into autumn with coughs and colds doing the rounds that we don’t forget our gut,” advises Meadows. “Around 70% of our immune system is housed in the gut, meaning what we eat has a direct impact. This recipe has stewed apple, which is rich in fibre and will help to keep you regular, but importantly also contains a prebiotic called pectin. The microbes in our gut feed off pectin and produce beneficial short chain fatty acids, which our guts love. You can add a dollop of live yoghurt for an extra gut boost, and the cacao nibs are fab for immunity too.”

Ingredients 

For the stewed apple

• 2 eating apples, peeled and cored
• 2 plums or a pear, peeled
• 2 tbsp water
• ½ tsp cinnamon
• ¼ tsp mixed spice
• ½ tsp vanilla essence

For the porridge

• 80g porridge oats
• 600ml full-fat milk/non-dairy alternative
• 1 tbsp chia seeds 
• 1 tbsp ground flax or pumpkin seeds to garnish
• 1 tbsp cacao nibs to garnish

Method

1. Chop the apple and any other fruit and add to a pan with the 2 tbsp water. Over a medium heat, warm the fruit until it gently bubbles and starts to turn to a compote consistency. Add cinnamon, mixed spice and vanilla essence.

2. Add porridge oats and your chosen milk to a pan and bring to a gentle boil. Simmer for 4-5 minutes, stirring occasionally. Watch out for it sticking to the bottom of the pan. Add the chia seeds and mix after 2-3 minutes of cooking. Alternatively you can also use the microwave.

3. Spoon the porridge into two bowls and top with the stewed apple. Garnish with ground flax or pumpkin seeds and cacao nibs and enjoy. 

If you’re more of a savoury breakfast person, you’ll love this couldn’t-be-simpler tofu and avocado scramble. “This plant-based option is loaded with protein from tofu, making it a brilliant vegan alternative to scrambled eggs,” says nutritionist GQ Jordan. “Tofu is rich in calcium, iron and magnesium, supporting bone health and energy levels, while also providing a complete source of plant-based protein. Paired with avocado, it offers healthy fats and fibre to keep you feeling satisfied. The miso and spinach add a savoury flavour, and they’re packed with antioxidants and vitamins like A and K, making this dish perfect for supporting immune health on cool autumn mornings.”

Ingredients

• 400g firm tofu
• 1 tbsp olive oil
• 6 mushrooms, sliced
• 2 garlic cloves
• 1 tbsp miso paste
• 200ml vegetable stock
• 150g spinach
• 1 avocado
• 2 spring onions

Method

1. Crumble the tofu and fry in a pan with a little olive oil. Add the mushrooms and garlic and continue to fry.
2. Add the miso and vegetable stock, alongside the spinach. Cook until the spinach wilts.
3. Serve with sliced avocado and spring onions on top.

Name a better breakfast than pancakes – we’ll wait. This version is full of protein and fibre, perfect for keeping you full on drizzly autumn mornings.

“When it’s still dark outside, it calls for a warm breakfast – and it’s even better if the whole family will eat them and you can reheat for tomorrow’s breakfast,” says Meadows. “These high protein pancakes can help with stabilising blood sugar throughout the day and keep you feeling fuller for longer. Oats and chia seeds are a great source of zinc, which not only helps the body fight off infections but also supports recovery. Alongside the vitamin C-rich blueberries, these are a great autumn breakfast choice to support our immune systems.”

Ingredients 
Makes 12-14 small pancakes

• 50g oats (gluten-free, if needed)
• 1 tbsp chia seeds
• 1 tsp cinnamon
• 2 ripe bananas
• 4 eggs
• 25g protein powder (plain or vanilla works best)
• 100ml milk (any)
• Coconut oil for cooking 
• 2oog blueberries (frozen or fresh)

Method

 1. Add the oats, chia seeds and cinnamon to a blender and blend for a few seconds to a coarse flour consistency. If you don’t have a blender you can mix the ingredients in a bowl, it will just be a slightly different texture, but still very tasty.

Images: Getty