Migraine Diet Recipes | Breakfast (2024)

Here are some of my favorite migraine diet recipes for you to savor and enjoy. And best of all feel SAFE while eating and satisfied after eating.

Always omit or substitute an ingredient that is a known migraine trigger for you. We are all different, and I don’t know your particularallergiesand intolerances. Intolerances count too!

If youget a headache after eatingit might be histamine intolerance, which I try to take into consideration in all of my migraine diet recipes. Here is a list ofhigh histamine and tyramine related foods, and you also need to usefast cooking methods.

Slow cooking methods increase histamines... I'm lucky that histamines don't trigger me so I can make yummy beef bone broths and chicken broths. I use chicken broth to balance my electrolytes.

And remember, no leftovers older than a day so as not to increase tyramine.

Overall, there will be no gluten, white table sugar or chocolate in these recipes. I rarely use any sugar other than coconut sugar, apple juice, or something healthy like stevia. And the only dairy I use is organic butter.

Migraine Diet Recipes Start With A Good Breakfast

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Creating and maintaining regular routines is a good way to be proactive for migraine prevention.

Keeping regular meal times and your blood sugar balanced should be part of your strategy.

If you feel like your blood sugar dips at certain times of the day, make sure you plan some snacks at those times too.

Migraine Friendly Scrambled Eggs Recipe

Good old fashioned scrambled eggs are yummy and quick! This one is too easy – and it's migraine friendly and full of protein! Keep reading to see the secret ingredient you can add for extra energy.

Ingredients:

• 2 organic eggs

• 2 tablespoons of spring water

• 2 tablespoons of butter (or less, your preference is best)

• 1 pinch of sea salt

Instructions:

Take the 2 organic eggs and crack them into a bowl. Get a fork and add the 2 tablespoons of spring water and sea salt. Whisk the eggs with the water mixture using the fork until it's all mixed together.

Now here comes the secret...

Use 1 tablespoon of butter to melt in your pan to fry/cook the egg in, and...

Put the other tablespoon in after you put the eggs in the pot. Let the knob of butter sit there until you need to fold or stir the eggs.

Stir for about four minutes or so... this will depend on how hot your pan is. I prefer to use medium heat to warm up the pan and then turn it down to low after about a minute or two. Cook until you prefer them, runny or dry. And eat.

You can also fry some leftover potatoes from the night before (but not older!) and sprinkle it all with green onions.

P.S. If you want...

To be completely dairy free you can cook your eggs in coconut oil or vegetable oil. For a nutty taste, try sesame oil.

They also freeze well! If you want you can put this recipe into a muffin tin which will come out more like a mini crustless (gluten-free) quiche. So you can bake and freeze ahead to be prepared for the next migraine.

ENJOY!

Migraine Safe Breakfast Quinoa

By Holly Hazen

Ingredients:

• ½ to ¾ c Quinoa

• ¼ c Coconut Cream

• 1 - 2 t Coconut Sugar

• ½ Cinnamon Stick

• ¼ c Sultanas

Instructions:

1. Wash and boil quinoa, sugar, cinnamon stick, and sultanas in twice the water (similar to rice) for 15-20 minutes. Fluff and let steam.

2. Eat for breakfast by adding rice milk, and any topping you like.

3. For desert – add ¼ can of coconut cream while it is still hot, so the quinoa absorbs the cream.

4. You can add shredded coconut, sunflower seeds, or top with cinnamon and pepitas.

Tips:

1 Cup of Quinoa requires 2 cups of water, just like cooking rice.

Makes 4 small 155 gram containers.

Options: dried fruit of any kind instead of raisins: cranberries, blueberries, apricot.

If you'd like try serving hot with cold topping of mango slices and extra coconut cream as a desert.

Try maple syrup too.

YUM!

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