This breakfast soup recipe is nourishing, gut healing, nutrient-dense and easy to digest!

In fact, this breakfast soup recipe is a great way to provide all-day energy and balance your blood sugar.

IDK about you but I sure hate when bloggers include every random detail that led up to them creating the recipe (“the sun was shining, the leaves were a golden red and the wind was blowing in a north-western direction…”).

Then, you have to scroll for DAYS til you get to the actual recipe. So for everyone’s sake, I’ll put the recipe first and tell the rest of the fine details below. Basically, if you are just here for the goods, you’ll get ’em right off the bat. 

 

BREAKFAST SOUP RECIPE INGREDIENTS:

  • 2 cups (16oz) Grass-fed, Organic Bone Broth
  • 1/2 cup pre-cooked Organic Rice
  • 1 Pasture Raised, Organic Egg
  • 1 Big Handful Organic Spinach
  • 1/2 pack of Maitake Mushrooms (or any mushroom of your choosing)
  • 3-4 tbsp Olive Oil
  • 1 clove garlic chopped
  • Salt + Pepper

BREAKFAST SOUP RECIPE PREPARATION:

START WITH RICE:

    • Soak your rice in filtered water for 20+ minutes. (read more on why this is important at the bottom of the page!)
    • Longer (~12-24 hours) is better so you can also soak them the day before if you know you’re going to use the rice. Just put rice and filtered water in a bowl or container and put it in the fridge. This helps to remove arsenic and any remaining phytic acid on the rice.
    • If you don’t have it already made
      • Bring 1c bone broth to a near boil and add the 1/2 cup of presoaked rice
      • Cover and simmer on low heat for 15min or until it’s cooked down
      • Stir and add in at step #7

BEYOND THAT:

  1. Finely chop up the garlic and let sit for 10 min. Why? Because it allows the health-benefits of allicin to become activated before exposing it to heat.
  2. In a medium sized pot on medium heat, sauté garlic with 1 tbsp olive oil for 3-5 min until light brown and fragrant.
  3. Add in broken-up maitake mushroom, also known as hen of the woods, (smaller chunks cook faster) and stir. Add a dash more olive oil and salt, cook for 10 min or until mushrooms are soft and light brown.
  4. Add a big handful of spinach and stir until it’s wilted (after 2-3 minutes), then push the mushrooms, spinach, and garlic to the side of the pan. 
  5. Add a little more olive oil to the empty area of the pan and crack an egg. Cook it on a low and slow to your desired yolk viscosity. This should take about 5-8 minutes, make sure the burner is centered under the egg for adequate heat.
  6. Add 1.5 cup bone broth and gently spatula egg so it’s floating and not stuck to the bottom of the pan.
  7. Add the 1/2 cup rice and heat it up to desired warmth
  8. Pour into a bowl, sprinkle it with pepper and enjoy!

Nourishing Bone Broth (Photo From BBC)

THE POWER OF BONE BROTH IN OUR BREAKFAST SOUP RECIPE: FUELING YOUR BODY FROM THE INSIDE OUT

The foundation of this delicious breakfast soup recipe lies in its base: bone broth.  This nutrient-rich broth goes beyond just flavor, offering a multitude of benefits that contribute to a healthy and energized morning.

Gut Health Hero:

Bone broth is simmered for hours, extracting essential nutrients from the bones, marrow, and connective tissues. This process yields gelatin, a protein known for its gut-healing properties. Gelatin helps soothe the digestive lining, promoting better nutrient absorption and reducing inflammation.  This is especially important for those with digestive sensitivities who might struggle with traditional breakfasts.  A healthy gut is crucial for overall health and well-being, and incorporating bone broth into your diet can support a strong digestive system.

Immunity Booster:

Bone broth is a natural source of collagen which is a protein vital for maintaining healthy skin, hair, and joints. Additionally, the simmering process releases minerals like calcium, magnesium, and phosphorus, which are essential for strong bones and teeth.  Furthermore, bone broth may contain immune-supporting compounds like glucosamine and chondroitin, which can help fight inflammation and keep you feeling your best.  Starting your day with this nutrient-dense broth provides your body with the building blocks it needs to function optimally.

Hydration Station: 

Staying hydrated is crucial for overall health, but sometimes plain water can be monotonous.  Bone broth offers a delicious and flavorful way to increase your fluid intake, especially in the morning when dehydration can be common.  The warm broth is also soothing on the stomach and can help kickstart your digestive system.

Sustainable Energy:

Unlike sugary breakfasts that can lead to energy crashes, bone broth provides sustained energy through its protein and healthy fat content.  The collagen in bone broth helps regulate blood sugar levels, preventing those mid-morning slumps and cravings.  This sustained energy is key for maintaining focus and productivity throughout the morning.

Versatility is Key:

The beauty of bone broth is its versatility. This recipe offers a simple base, but you can customize it to suit your preferences.  Experiment with different vegetables, herbs, and protein sources for endless flavor combinations.  Leftover shredded chicken, roasted vegetables, or a dollop of pesto can be added for a quick and nutritious breakfast on-the-go.  For a vegetarian option, use vegetable broth and add protein with tofu, lentils, or chickpeas.

By incorporating bone broth into your breakfast soup, you’re not just fueling your body; you’re nourishing it with essential nutrients for optimal health and well-being.  So ditch the sugary cereals and processed pastries, and embrace the power of bone broth for a delicious and energizing start to your day!

 

“OK, THIS BREAKFAST SOUP RECIPE SOUNDS GREAT.. BUT I NEVER EAT BREAKFAST!”

Do you struggle with breakfast? One of the most common complaints I hear is that people are either not hungry or don’t have time for breakfast so they ‘intermittent fast’ (aka don’t eat) or grab something quick and sweet because they’re in a hurry.

If you haven’t been eating breakfast for awhile, you’ll often have to retrain your body to crave it. The most common reasons why you’re not hungry in the morning is because you either have low stomach acid OR you eat too late at night. If you commonly have acid reflux, indigestion, feeling of stuckness in your belly, undigested food particles in your poop, nutrient deficiencies, or bloating, it’s a high likelihood that you have low stomach acid and would benefit from using digestive bitters immediately upon waking to help stimulate acid and enzyme production. I’d also recommend getting a digestive enzyme with hydrochloric acid (the acid our stomachs produce) like Zypan by Standard Process to take with every meal. 

Breakfast truly is the most important meal of the day as it sets up our energy and blood sugar all day long.  If you’re starting off with low energy reserves (skipping breakfast, intermittent fasting) or ‘fueling’ your body with something sugary, you’re gonna tank your blood sugar pretty quick and get that hangry, afternoon slump.  It can also make you crave sweets more because you’re blood sugar is on a rollercoaster, spiking high and then crashing low.

I’m a BIG fan of eating breakfast for hormone regulation, blood sugar regulation, energy production and even sleep.

So Is Intermittent Fasting Good or Bad?

Intermittent fasting can be good for those who are trying to lose weight or have a metabolic disorder BUT if you are highly stressed, train/exercise hard,  have hormone issues, adrenal fatigue or HPA axis dysregulation, IF may NOT be your bff.

This breakfast soup recipe is great because it’s light, easy and you can even take it on-the-go if you’re in a hurry! Plus, the protein and healthy fats in this soup help keep you feeling satisfied and prevent those mid-morning energy crashes. Fuel your body with nourishing ingredients like bone broth and vegetables, and feel the difference in your energy levels and focus throughout the day!

 

NOT HUNGRY IN THE MORNING? 

You have to retrain your body to be hungry again. This could also be a sign of low stomach acid so your body is still digesting last night’s dinner. (Digestive bitters can help with that!)

That’s why I love this breakfast soup recipe. It’s warm, nourishing and easy-to-digest. 

Bone broth has gut-healing benefits, the egg provides many vitamins, fat and protein and the veggies supply us with vitamins and minerals for brain power, energy and helping us feel satiated.

Breakfast doesn’t have to be just cereal or toast. In fact, it SHOULDN’T be. These grain based foods are not very nutritious and can actually be inflammatory to the gut.

Starting your day off with something sweet (smoothie, oats + fruit, acai bowl, chia pudding) creates a spike and crash in your blood sugar.  This can show up as mid-morning hanger, fatigue, anxiety, jitters, or cold hands and feet. 

I always recommend starting the day off with something warm and savory that contains protein (organic bacon, chicken or sausage, grass fed steak or ground beef) and good fats (avocado, coconut oil, or ghee) to help keep you full and provide slow burning energy!

It can improve your digestion and reduce constipation, gas, and bloating.

Try eating only warm, savory breakfasts for a week while monitoring see the difference. 

Surprisingly, this simple switch makes a HUGE difference for my patients! If you try it, reach out and let me know how it works for you!

Soaking Rice for Breakfast Soup Recipe

WHY SOAK OUR RICE? FOR THIS BREAKFAST SOUP RECIPE AND BEYOND!

  • It helps get rid of phytic acid that stops your body from absorbing important vitamins and minerals like iron, zinc, and calcium.
  • It also helps to reduce arsenic, a toxic chemical which is commonly found in rice.
    • Rice paddy fields accumulate arsenic in their soil especially in non-organic farming
    • Rice easily absorbs arsenic from the water and soil it’s grown in (more than other crops), and, in some parts of the world, the irrigation water is contaminated with high levels of arsenic.
    • Using contaminated water for cooking increases the arsenic levels because rice grains easily absorb arsenic from cooking water when they are boiled. Make sure you use filtered, clean water to boil your rice!
    • Brown rice contains higher amounts of arsenic than white rice
      • Choose white rice like basmati or jasmine which contain the least amount of arsenic
  • Soaking makes the rice cook faster, taste better, and feel less grainy.

 

LOVE BREAKFAST SOUP AND READY FOR MORE SAVORY TWISTS?

 Protein Powerhouses for Breakfast:

  • Spicy Sausage and Veggie Scramble Soup: Sauté chopped onions and peppers in a pan. Add ground turkey sausage or chicken sausage and cook until browned. Next, pour in bone broth and bring to a simmer. Crack in an egg or two and whisk gently to create a soft-cooked egg drop effect. Stir in chopped kale or spinach and season with chili flakes and your favorite herbs.
  • Poached Egg and Avocado Delight: Poach eggs in simmering bone broth for a perfectly cooked protein. Ladle the broth into a bowl and top with the poached egg. Add sliced avocado, cherry tomatoes, and a sprinkle of chopped fresh herbs for a visually appealing and nutrient-rich breakfast soup.

Asian-Inspired Broth Bowls:

  • Miso Ramen with a Twist: This twist on a classic Japanese dish features bone broth as the base. Add cooked ramen noodles, shredded chicken or tofu, a soft-boiled egg, and a spoonful of miso paste. Lastly, top with sliced scallions, shredded seaweed (wakame), and a drizzle of sesame oil for an authentic and flavorful breakfast soup.
  • Spicy Kimchi and Tofu Scramble: Sauté chopped kimchi (a spicy fermented Korean cabbage) in a pan until softened. Add crumbled tofu and cook until slightly browned. Pour in bone broth and bring to a simmer. Whisk in a beaten egg for a protein boost. Then garnish with chopped green onions and a sprinkle of sesame seeds for a flavorful and satisfying breakfast.

Hearty and Hydrating Breakfast Bowls:

  • Oatmeal Broth Bowl: Combine rolled oats, bone broth, and a touch of honey in a pot and simmer until the oats are cooked through. This creates a creamy and protein-rich base. Then top with your favorite oatmeal toppings like berries, chopped nuts, or a drizzle of nut butter for a satisfying and gut-friendly breakfast soup.
  • Quinoa Power Bowl: Cook quinoa according to package directions. Meanwhile, in a separate pot, simmer bone broth with chopped vegetables like zucchini, carrots, and peas. Combine cooked quinoa and vegetables in a bowl and ladle the hot broth over them. Top with a dollop of plain Greek yogurt and a sprinkle of chopped fresh herbs for a protein-packed and hydrating breakfast soup.

Bonus Tip:  Feel free to experiment with different vegetables and herbs to personalize your perfect breakfast soup! Consider adding a squeeze of lemon juice for a touch of brightness or a pinch of red pepper flakes for a subtle kick.

These breakfast soup options offer a delicious and nutritious way to start your day. They are packed with protein, essential nutrients, and the gut-healing benefits of bone broth, making them a perfect choice for a healthy and satisfying morning meal.

Do you love this breakfast soup recipe? Share it with your friends!