22 Immunity-Supporting Breakfasts for Flu Season

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Published on September 29, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

a recipe photo of the Egg Bites With Roasted Red Pepper And Spinach — Photo: Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster

For many people, the leaves' changing colors can also mean it's the start of cold and flu season. With that, it's probably time to get your annual vaccinations and seek out foods that support a healthy immune system. While no one meal is an immediate immunity booster, you can still support your body's natural defense system with these delicious and nutritious breakfasts that are packed with two or more immunity-supporting nutrients like protein, vitamins A, C, D and E, and zinc. Recipes like our Apple Pie-Inspired Overnight Oats and our Roasted Red Pepper & Spinach Egg Bites are some of the most flavorful ways to make the most of your flu shot.

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Apple Pie-Inspired Overnight Oats

a recipe photo of Apple Pie Inspired Overnight Oats — Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

There's no better way to usher in fall than apple pie-inspired overnight oats in the morning. Prep and store this easy breakfast ahead of time to have on hand for busy work and school mornings. You can substitute any nondairy milk for the reduced-fat milk, or try kefir if you want your oats extra tangy.

02 of 22

Roasted Sweet Potato Breakfast Sandwich

a recipe photo of the Roasted Sweet Potato Breakfast Sandwich — Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly Raibikis

This hearty breakfast sandwich will keep you energized and satisfied until lunch, no problem. The roasted sweet potatoes become creamy on the inside, while the whole-grain English muffins are a great crisp contrast. Plus, there's protein from fried eggs, making this sandwich as colorful as it is delicious.

03 of 22

Roasted Red Pepper & Spinach Egg Bites

a recipe photo of the Egg Bites With Roasted Red Pepper And Spinach — Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster

This egg bites recipe is inspired by Starbucks' popular grab-and-go breakfast, with each bite filled with veggies surrounded by a light and creamy egg custard. Once you get the hang of making these, try switching up the veggies and cheese. You can also add grated garlic, chopped fresh herbs or even a few dashes of hot sauce to give them a little kick.

04 of 22

Cauliflower Eggs Benedict with Turmeric Yogurt Sauce

Cauliflower Eggs Benedict with Turmeric Yogurt Sauce — Greg DuPree

Here we swap in roasted cauliflower steaks for the typical English muffins to pack veggie servings into your morning meal. Turmeric's sunny hue gives the sauce hollandaise vibes—yet is much simpler to make.

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Overnight Oats with Chia Seeds

a recipe photo of the Overnight Oats with Chia Seeds — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

This easy overnight oats with chia seeds recipe is naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like a mason jar) for an easy breakfast on the go.

06 of 22

Breakfast Bowl with Egg, Spinach & Feta

breakfast bowl with egg spinach and feta — Jen Causey

This breakfast bowl with eggs, spinach and sesame-crusted feta is absolutely delicious. The sesame seeds add nuttiness and crunch to the feta, while the inside remains soft and creamy. If you're in a pinch for time, you can skip the step of cooking the feta, and use toasted sesame and crumbled feta as a garnish instead.

07 of 22

Menemen (Turkish Scrambled Eggs with Tomatoes)

a recipe photo of Menemen Turkish Eggs — Ali Redmond

This hearty Turkish breakfast features a fragrant, tender tomato sauce with peppers and onions. The eggs add a silkiness to the dish, and a boost of protein. Serve with crusty whole-wheat bread to soak up all the sauce.

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Bircher Muesli

a recipe photo of the Bircher Muesli served in bowls with berries — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

Named after a Swiss physician, Bircher muesli features fresh apple, lemon juice and nuts. We added to this refreshing combo by including chia seeds for a boost of omega-3 fatty acids and fiber, and we finish our version with a mix of fresh berries for color and flavor.

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Sweet Potato, Broccoli & Wild Rice Hash

Sweet Potato, Broccoli & Wild Rice Hash — Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Cooking this hash in cast iron ensures you'll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.

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Easy Sheet-Pan Eggs with Mushrooms & Spinach

a recipe photo of the Easy Sheet Pan Eggs with Mushroom and Spinach — Photographer: Rachel Marek, Food stylist: Lauren McAnelly

Make these easy sheet-pan eggs the next time you're serving a crowd for breakfast or brunch. Mushrooms add texture and flavor, while spinach adds a pop of color. You can also make these eggs for a meal-prep-friendly breakfast.

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Buckwheat Pancakes

Buckwheat Pancakes — Photographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors Hall

These gluten-free buckwheat pancakes have an earthy, nutty flavor. Grapefruit adds a nice amount of fruity sweetness in addition to applesauce, which helps to sweeten the pancakes while keeping sugar in check. Top with Greek yogurt and more maple syrup if desired.

12 of 22

Scrambled Tofu & Spinach Wraps

Scrambled Tofu & Spinach Wraps — Jacob Fox

Tofu stands in for eggs in these healthy vegetarian wraps stuffed with onion, bell pepper, spinach, feta and lots of fresh herbs. Serve these wraps for a filling breakfast.

13 of 22

Cinnamon-Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl — Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This hearty quinoa breakfast bowl is topped with sliced almonds, bananas and almond butter, but you can easily mix and match toppings. For a drizzled look, warm the almond butter slightly in the microwave before topping each bowl.

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Chickpea & Kale Toast

Chickpea & Kale Toast — Ted & Chelsea Cavanaugh

This healthy toast recipe combines chickpeas, kale and feta for a savory bite.

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Chipotle Chilaquiles

Chipotle Chilaquiles — Greg DuPree

Chilaquiles usually start with a base of fried corn tortillas. We bake ours instead to save some calories and give them a crispy texture, perfect for absorbing all the smoky, spicy sauce.

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Cheddar Grits with Sausage

Cheddar Grits with Sausage — Ted Cavanaugh

What's even better than Cheddar grits for breakfast? Topping them with a little sausage and some quick-sautéed mushrooms.

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Spanakopita Breakfast Sandwiches

Spanakopita Breakfast Sandwiches — Jason Donnelly

Traditional spanakopita gets a morning twist in these tasty breakfast sandwiches. Wilted spinach and arugula add color, while a fried egg adds a boost of protein. We break the egg yolk here, but you can keep it intact if you prefer a runnier one (just be careful when you flip it!).

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Acai Bowl

a recipe photo of the acai bowls — Photographer: Jen Causey, Food Stylist: Ruth Blackburn

This homemade acai bowl recipe makes for a delicious breakfast any day of the week. Acai can be very tart, so blending it with banana, coconut water and mixed berries adds sweetness to help balance the flavors. Feel free to switch up the toppings depending on your preferences.

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Callaloo Frittata

Calaloo Frittata — Clara Gonzalez

Eggs, potatoes, feta and greens come together in this sustaining breakfast that can be prepped in advance and enjoyed throughout the week. A beloved Caribbean vegetable, callaloo adds bright color to this frittata. Alternatively, you can use any dark leafy green as a substitute.

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Potato Frittata

a recipe photo of the Potato Frittata — Photographer: Jen Causey, Food Stylist: Ruth Blackburn

This potato frittata is packed with fresh herbs and vegetables. Dill havarti adds a creamy, mild flavor to the dish. The frittata releases easily from the cast-iron pan, revealing a savory crust on the bottom that adds flavor and texture.

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Air-Fryer Spinach-Pepper Egg Bites

a recipe photo of the Air-Fryer Spinach-Pepper Egg Bites — Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter

With just 10 minutes of active time, you can make a veggie-packed breakfast. Here, we use spinach and bell pepper, but you can try other filling ideas like sausage and mushroom, zucchini and mozzarella, or smoked salmon and pepper (see Tip).

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Spinach, Mushroom & Egg Casserole

Spinach, Mushroom & Egg Casserole — Greg Dupree

This delightful spinach, mushroom and egg casserole is layered with earthy cooked mushrooms and baby spinach, fluffy eggs and nutty cave-aged Gruyère that deepens the flavor. Serve this easy casserole for breakfast, brunch or even dinner with a green salad on the side.

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