The Daniel Fast is a partial fast based on the Old Testament prophet Daniel’s fasting experiences. It’s a very healthy way to eat, focusing on simple whole foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy oils. For breakfast on the Daniel Fast, you have lots of delicious options to choose from!
Fruit Options for Daniel Fast Breakfasts
Fruit makes a fantastic breakfast. On the Daniel Fast, all fruits are allowed. Here are some ideas for fruit-based Daniel Fast breakfasts:
- Fresh fruit salad – combine any fruits like berries, banana, mango, peach, apple, grapes, kiwi, etc.
- Berry smoothie – blend berries with almond milk and ice
- Overnight oats with fruit – soak oats in almond milk, top with sliced fruit
- Fruit parfait – layer yogurt or cottage cheese with granola and fruit
- Grapefruit half – broil grapefruit halves topped with a bit of honey
- Baked apples – core apples, fill with raisins, cinnamon, nut butter or granola, bake until tender
- Banana splits – top banana halves with nuts, seeds, coconut, nut butter, or dairy-free ice cream
Vegetable Options for Daniel Fast Breakfasts
Vegetables abound on the Daniel Fast. Here are some creative ways to enjoy veggies for breakfast:
- Veggie omelet – make an omelet with spinach, tomatoes, mushrooms, onions, peppers, etc.
- Breakfast hash – sauté potatoes and veggies like bell peppers, spinach, kale, onions, etc.
- Veggie toast – toast bread, top with mashed avocado and sliced tomatoes
- Breakfast tacos – scramble eggs with peppers, onions, spinach, black beans. Wrap in corn tortillas.
- Shakshuka – poach eggs in a sauce of sautéed onions, peppers, tomatoes. Serve with crusty bread.
- Tofu veggie scramble – pan-fry cubed tofu with veggies and seasonings
Whole Grains for Daniel Fast Breakfasts
Whole grains like oats, quinoa, brown rice, barley and more are unlimited on the Daniel Fast. Try these whole grain breakfast ideas:
- Oatmeal – cook with almond milk and top with fruit, nuts, cinnamon, etc.
- Quinoa porridge – cook quinoa in milk, top with sliced fruit or compote
- Barley porridge – simmer barley flakes in almond milk, top with maple syrup and walnuts
- Brown rice pudding – cook brown rice in coconut milk, add raisins, maple syrup, cinnamon
- Whole grain cereal – top with almond milk and fruit
- Granola – mix oats, nuts, coconut, spices, bake and enjoy with milk and fruit
- Whole grain toast – top with nut butter and banana slices
Legumes for Daniel Fast Breakfasts
Legumes like beans, lentils, and peas are protein-packed Daniel Fast foods. Incorporate them into breakfast with these recipes:
- Breakfast burrito – fill a whole wheat tortilla with scrambled eggs, black beans, sautéed peppers and onions
- Chickpea flour pancakes – make fluffy pancakes with chickpea flour, almond milk, baking powder, vanilla, etc.
- Lentil waffles – blend cooked lentils into a waffle batter along with eggs, whole wheat flour, baking powder, etc.
- Bean and sweet potato hash – dice sweet potato and sauté with white beans, spinach, and seasonings
- Breakfast bean soup – purée cooked beans with vegetables, warm up and top with chopped greens
- Pea protein smoothie – blend silken tofu or pea protein powder with plant milk and fruit
Nuts and Seeds for Daniel Fast Breakfasts
Nuts and seeds provide healthy fats, protein and fiber. Here are nutritious breakfast ideas featuring them:
- Chia pudding – soak chia seeds in plant milk to create a tapioca-like pudding, then add fruit, nuts, coconut, spices
- Nutty overnight oats – stir nut butter into overnight oats along with cinnamon and maple syrup
- Seed bread toast – enjoy toast with almond butter, cashew butter or sunflower seed butter
- Trail mix yogurt – fold your favorite trail mix with nuts and seeds into plain coconut yogurt
- Granola – whip up homemade granola with nuts, seeds, oats, coconut, dried fruit, cinnamon and nutmeg
- Nutty fruit salad – top your favorite chopped fruit with roasted unsalted nuts and seeds
Healthy Oils for Daniel Fast Breakfasts
While animal fats like butter are avoided on the Daniel Fast, healthy plant-based oils like olive, coconut and avocado oil are permitted. Incorporate these oils into breakfast:
- Vegetable omelet – sauté onions, peppers, spinach in olive oil before adding egg
- Oil-roasted potatoes – toss diced potatoes in olive oil, roast in oven until crispy and golden
- Coconut yogurt – blend full fat coconut milk with live cultures to make a creamy, dairy-free yogurt
- Avocado toast – mash avocado, spread on whole grain toast, top with hemp hearts, chili flakes and lemon juice
- Banana coconut smoothie – blend coconut milk, banana, peanut butter, and cocoa powder for a creamy treat
- Overnight oats – drizzle olive oil over overnight oats along with almond milk, cinnamon and vanilla
Beverages for Daniel Fast Breakfasts
Stay hydrated and enjoy the flavors of simple, whole ingredients with these Daniel Fast-approved breakfast beverages:
- Coffee or tea – enjoy plain or flavored with cinnamon, nutmeg, vanilla, or fruit
- Fresh vegetable juices – juice carrot, beet, celery, spinach, kale or other vegetables
- Fruit infused water – soak berries or citrus slices in cold water overnight for refreshing flavor
- Plant-based milk – almond, coconut, oat, and soy milk make great dairy replacements
- Smoothies – blend your favorite fruits and greens into thick, creamy smoothies
- Hot breakfast cereal – cook cereal in almond milk, coconut milk or water instead of dairy milk
- Sparkling water – jazz up plain water by adding slices of citrus fruits or cucumber
Simple Daniel Fast Breakfast Recipes
Here are 5 nutritious and simple Daniel Fast breakfast recipes to get you started:
1. Banana Oatmeal
Ingredients:
- 1⁄2 cup rolled oats
- 1 cup almond milk
- 1 banana, mashed
- 1 tsp cinnamon
- Pinch of salt
Directions:
- Combine oats and almond milk in a small saucepan.
- Cook over medium heat for 5 minutes, stirring frequently, until thickened.
- Remove from heat and stir in mashed banana, cinnamon and salt.
- Top with additional fruit or nuts if desired.
2. Tofu Scramble
Ingredients:
- 1 block firm tofu, drained and crumbled
- 1 tbsp olive oil
- 1 small onion, diced
- 1 bell pepper, diced
- 2 cups spinach, chopped
- 1⁄2 tsp each salt, pepper, turmeric, garlic powder
Directions:
- Heat oil in a skillet over medium heat. Add diced onion and bell pepper and cook for 5 minutes until softened.
- Add crumbled tofu and seasonings. Cook while stirring occasionally for 10 minutes until tofu is lightly browned.
- Stir in spinach and cook until wilted, about 2 minutes.
- Serve scramble wrapped in a whole wheat tortilla or over a bed of greens.
3. Berry Parfait
Ingredients:
- 1 cup plain coconut yogurt
- 1 cup mixed berries, fresh or frozen
- 2 tbsp slivered almonds
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup, optional
Directions:
- In a jar or parfait glass, layer half the yogurt, berries, almonds and chia seeds.
- Repeat layers.
- Drizzle with honey or maple syrup if desired.
- Enjoy immediately or refrigerate overnight.
4. Veggie Egg Muffins
Ingredients:
- 6 eggs
- 1⁄2 cup almond milk
- 1 cup mixed vegetables, like spinach, tomatoes, onions, mushrooms, diced
- 1⁄4 tsp each salt and pepper
- 1⁄4 cup shredded cheese (optional)
Directions:
- Preheat oven to 375°F. Grease a 12-cup muffin tin with oil or line with muffin liners.
- In a bowl, whisk eggs with almond milk, salt and pepper.
- Stir in vegetables and cheese (if using).
- Divide egg mixture evenly between muffin cups.
- Bake for 20 minutes until set.
- Let cool slightly before removing from pan.
5. Breakfast Quinoa
Ingredients:
- 1⁄2 cup uncooked quinoa
- 1 cup almond milk
- Pinch of salt
- 1⁄4 tsp cinnamon
- 2 tbsp raisins or chopped dates
- 1 tbsp chopped walnuts
Directions:
- Rinse quinoa under running water.
- In a small saucepan, combine quinoa, almond milk and salt.
- Bring to a boil, then reduce heat and simmer for 15 minutes, until liquid is absorbed.
- Remove from heat and stir in cinnamon, raisins and walnuts.
Conclusion
The Daniel Fast promotes healthy, plant-based eating through fruits, vegetables, whole grains, legumes, nuts, seeds and oils. With plenty of delicious options like oatmeal, yogurt, smoothies, egg dishes and more, eating well on the Daniel Fast is easy and enjoyable. The simple breakfast recipes shared here are just a sampling of the many nourishing choices available for starting your day off right during a Daniel Fast.
