Migraine Diet Recipes: Energize Your Morning, Prevent Triggers

Written and verified by Holly Hazen

Starting the day with migraine diet recipes that are both satisfying and safe can make a world of difference. Whether you’re managing specific triggers or aiming to prevent migraines through balanced meals, these breakfast recipes are crafted with you in mind. Packed with wholesome ingredients, they’re designed to keep you full, energized, and migraine-free from the morning onward.

Quick Tips Before We Start

Everyone’s triggers are a bit different, so if you see any ingredients here that might be a personal migraine trigger, feel free to substitute. The goal is to help you enjoy your breakfast without worrying about migraine attacks later. And if you’re like me and dealing with histamine intolerance, these recipes are designed to be quick-cook and histamine-friendly, too.

Reminder: Avoid leftovers older than a day, as tyramine can build up in stored foods. And when it comes to ingredients, I steer clear of gluten, refined sugars, and chocolate. I also keep dairy to a minimum, using only organic butter in small amounts.

>> Here's a list of high histamine and tyramine related foods you can use right now.

>> Visit the Gluten and Dairy Free Recipe Index 

Scroll down to get these migraine-safe breakfasts to kickstart your day with energy and peace of mind!

Migraine-Friendly Breakfast Tips

Creating a migraine-friendly diet is about more than just what you eat; it’s also about how you eat. Consistency is key, so try to keep regular mealtimes and avoid skipping breakfast - this helps keep your blood sugar balanced, which is crucial for migraine prevention.

Pro tip: If you feel a dip in energy during the day, plan some healthy snacks for those times to keep your blood sugar stable.

Why a Balanced Breakfast Matters for Migraine Sufferers

Maintaining a balanced diet and consistent meal timing is a simple way to proactively manage migraines. Eating a high-protein, low-sugar breakfast like these options helps keep your blood sugar stable and supports energy levels throughout the morning. So, no skipping breakfast - let’s keep those migraines at bay!

Migraine Diet Recipes: Easy, Safe Breakfasts to Start Your Day Right

By Holly Hazen

Prep Time: 5 minutes
Cook Time: 5 minutes
Serves: 1
Tags: Gluten Free, High Protein
Nutrition Information: calories 284; fat content 24.9 g

Good old-fashioned scrambled eggs - simple, quick, and satisfying! This recipe is migraine-friendly and packed with protein to keep you going all morning. Plus, there’s a secret ingredient I add for a little extra boost of energy.

Ingredients:

• 2 organic eggs

• 2 tablespoons of spring water

• 2 tablespoons of butter (or use your preferred amount)

• 1 pinch of sea salt
  
  

Instructions:

1. Crack the eggs into a bowl. Add spring water and sea salt, then whisk everything together with a fork until it’s well mixed.
   
   
2. Heat a pan over medium, then melt 1 tablespoon of butter. Pour in the egg mixture.
   
   
3. Here’s the secret trick: drop the other 1 tablespoon of butter into the pan after the eggs start cooking. Let it sit in the eggs as they cook, giving them a richer, creamier texture.
   
   
4. Stir gently for about 3-4 minutes until the eggs reach your desired doneness. Serve as you like - soft and runny or well-cooked.
   
   

For an extra boost, try adding half an avocado on the side or stirring in a tablespoon of coconut oil for lasting energy. You can also fry some leftover potatoes from the night before (but not older!) and sprinkle it all with green onions.

Tip: Want to make this dairy-free? Cook the eggs in coconut oil, olive oil, or even sesame oil for a nutty flavor.

Meal Prep Option: These scrambled eggs freeze surprisingly well! Pour the mixture into a muffin tin to make mini crustless quiches, which you can bake, freeze, and reheat later, perfect for those tough migraine days.

By Holly Hazen

Prep Time: 30+ minutes
Cook Time: 20 minutes
Serves: 4
Tags: Gluten-Free, Dairy-Free Option

Ingredients:

• ½ to ¾ cup Quinoa

• ¼ cup Coconut Cream (plus extra for serving, optional)

• 1 - 2 teaspoons Coconut Sugar

• ½ Cinnamon Stick

• ¼ cup sultanas or other dried fruit (cranberries, blueberries, or apricots work great)
  
  

Instructions:

1. Rinse the quinoa thoroughly, then combine it with twice the amount of water, coconut sugar, cinnamon stick, and sultanas in a pot. Bring to a boil, then reduce heat to a simmer and cook for 15-20 minutes until the water is absorbed.
   
   
2. Fluff the quinoa and let it steam for a few minutes with the lid on.
   
   
3. For breakfast, serve with a splash of rice milk and add your favorite toppings - try shredded coconut, sunflower seeds, or a dash of cinnamon and pepitas.
   
   
4. For a dessert-like twist, mix in an extra ¼ cup coconut cream while the quinoa is still warm to let it soak up the creaminess.

This can be served hot or cold.

Tips:

• Use maple syrup for added sweetness, or top with fresh fruit like mango slices and a drizzle of extra coconut cream for a treat.

• Make-ahead: Store portions in small containers for easy grab-and-go breakfasts.
  
  

Starting your day with a refreshing smoothie can set a positive tone, especially if you're looking for ways to manage migraine headaches.

This Omega-3 Smoothie is packed with nutritious ingredients known to support brain health and may help in alleviating migraine symptoms. Rich in omega-3 fatty acids, antioxidants, and vitamins, this smoothie is a delicious addition to your migraine diet recipes.

Ingredients

For the Smoothie:

• 1 cup unsweetened almond milk (or any preferred milk alternative)

• 1 medium banana (fresh or frozen) *I only use a half as a whole one can trigger an attack!

• 1 tablespoon chia seeds (for added omega-3s)

• 1 tablespoon ground flaxseeds (another great source of omega-3s)

• ½ cup fresh spinach (rich in magnesium, which may help reduce migraine attacks)

• ½ cup blueberries (high in antioxidants and anti-inflammatory properties)

• 1 tablespoon nut butter (like almond or peanut butter, optional for creaminess)

• ½ cup of coconut water (optional for sweetness)

• A dash of nutmeg
  
  

Optional Add-Ins:

• ¼ - 1 teaspoon cinnamon (known for its anti-inflammatory effects)

• ½ avocado (for added creaminess and healthy fats)

• A scoop or protein powder (if you want to make it more filling)
  
  

Directions

1. Start by assembling all your ingredients. Fresh and high-quality produce will make a big difference in flavor and nutrition.
   
   
2. Blend the base. In a blender, combine the almond milk, banana, chia seeds, ground flaxseeds, and spinach. Blend on high until smooth. If you're using a frozen banana, you may need to blend a little longer to achieve the desired consistency.
   
   
3. Add the flavor boosters. Add the blueberries, nut butter (if using), and optional ingredients like cinnamon or avocado. Blend again until everything is well combined and the mixture is creamy. You can adjust the thickness by adding more almond milk or ice cubes.
   
   
4. Taste and sweeten. Taste your smoothie and decide if you’d like to add a touch of honey or maple syrup for sweetness. I prefer coconut water. Blend once more to mix in the sweetener.
   
   
5. Pour the smoothie into a glass or a travel cup if you're on the go. You can garnish with a sprinkle of chia seeds or a few extra blueberries on top if you like.
   
   
6. Drink up! This Omega-3 Smoothie is a nutritious breakfast or a refreshing snack. Not only does it support your health, but it can also become a comforting part of your migraine diet recipes - easy to digest.

Tips:

• Preparation: For a quick morning routine, prep your ingredients the night before. Just store them in the fridge and blend in the morning.

• Storage: While best enjoyed fresh, you can store any leftovers in the fridge for up to 24 hours. Just give it a quick stir or shake before drinking.
  
  

By incorporating this Omega-3 Smoothie into your breakfast routine, you’re not only treating yourself to a delicious and nutritious start to the day, but you’re also taking proactive steps in your migraine management. This is also good after a long attack to replenish hydration using coconut water. 

Start your day with this vibrant and satisfying Avocado Toast topped with perfectly poached eggs. This breakfast is simple to prepare, deliciously filling, and fits seamlessly into your migraine diet recipes. Plus, it’s gluten-free and free from common migraine triggers, making it an ideal choice for us.

Ingredients

For the Toast:

• 1 ripe avocado (the star ingredient, rich in healthy fats, 14 grams of fiber)

• 1 - 2 slices gluten-free bread (choose your favorite brand)

• 2 large eggs (for protein and nourishment)

• 1 tablespoon olive oil (optional, for drizzling)

• Salt and pepper to taste (preferably sea salt)

• Red pepper flakes (optional, for a bit of heat)

Optional Toppings:

• Fresh herbs (like cilantro or parsley)

• Sliced tomatoes (for added freshness)

• A squeeze of lemon or lime juice (for brightness)
  
  

Directions

1. Begin by toasting the gluten-free bread slices until they’re golden and crispy. This usually takes about 3-5 minutes, depending on your toaster.
   
   
2. While the bread is toasting, cut the ripe avocado in half and remove the pit. Scoop the flesh into a bowl and mash it with a fork until creamy. You can leave it slightly chunky for texture. Add a pinch of salt and a squeeze of lemon juice if you’d like.
   
   
3. Poach the eggs. Fill a saucepan with about 2-3 inches of water and bring it to a gentle simmer over medium heat. Crack one egg into a small bowl or ramekin. Create a gentle whirlpool in the simmering water with a spoon, then slowly slide the egg into the center. Let it cook for about 3-4 minutes until the white is set and the yolk is still runny. Repeat with the second egg.
   
   
4. Assemble your toast. Spread a generous layer of the mashed avocado onto each slice of toasted gluten-free bread. Gently place a poached egg on top of each slice.
   
   
5. Add the finishing touches - drizzle a bit of olive oil over the top, sprinkle with salt, pepper, and red pepper flakes if using. You can also add sliced tomatoes and fresh herbs for extra flavor and nutrition.
   
   
6. Serve and enjoy this as a nutritious breakfast that not only tastes great but also supports healthy bowel movements with that fiber! WIN WIN!

Tips:

• Meal Prep: You can prepare the avocado mash in advance, but it’s best to eat it fresh to avoid browning. Adding lemon juice helps slow this down. I prefer lime juice!

• Variations: Feel free to add different toppings based on your preferences like radishes for crunch or a drizzle of balsamic glaze for sweetness. Half an avocado with 1 tablespoon each of olive oil and balsamic vinegar is delicious too.
  
  

This Avocado Toast with Poached Eggs is a great way to start your day, providing energy and nourishment without any migraine triggers. It’s a perfect addition to your collection of safe migraine diet recipes. 

More Migraine-Safe Diet Tips and Resources

Want more tips? Check out my Migraine Pain Management Course - the first module is free and covers essential things for migraine prevention. You can also subscribe to my newsletter for ongoing updates, recipes, and lifestyle tips for more effective migraine relief.

Follow along on Pinterest and Facebook for more ideas, and feel free to reach out - I’d love to hear how these recipes are working for you!

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