10 Fermented Food Breakfast Recipes

Fermented foods are gaining popularity for their unique flavors and significant health benefits. Incorporating them into your breakfast can be a delicious and nutritious way to start your day. This article provides 10 creative and easy-to-make breakfast recipes featuring a variety of fermented foods, from the familiar yogurt and sourdough to the more adventurous kimchi and tempeh.

The Power of Fermented Foods

Fermentation is an ancient technique of preserving food. It involves the breakdown of carbohydrates by bacteria and yeast, resulting in the creation of beneficial enzymes, B-vitamins, Omega-3 fatty acids, and various strains of probiotics. These probiotics are live microorganisms that can provide health benefits when consumed, improving gut health, boosting the immune system, and even aiding in weight management. [1]

Naturally fermented foods are getting a lot of attention from health experts these days because they may help strengthen your gut microbiome. [2]

By adding fermented foods to your breakfast, you are not only enhancing the flavor of your meal but also giving your body a healthy dose of probiotics to kickstart your day.

Now, let’s dive into the recipes!

1. Kefir Smoothie Bowl

Kefir is a fermented milk drink with a tart, slightly effervescent flavor. It’s packed with probiotics and is a fantastic base for a smoothie bowl.

Ingredients:

• 1 cup plain kefir
• 1/2 cup frozen mixed berries
• 1/2 frozen banana
• 1 tablespoon chia seeds
• Toppings: granola, fresh fruit, nuts, seeds

Instructions:

1. In a blender, combine the kefir, frozen berries, frozen banana, and chia seeds.
2. Blend until smooth and creamy.
3. Pour the smoothie into a bowl.
4. Top with your favorite granola, fresh fruit, nuts, and seeds.

This recipe is a great way to get a dose of probiotics, fiber, and vitamins to start your day. [3]

2. Sourdough Pancakes

Sourdough pancakes are a delicious way to use up your sourdough starter discard. The fermentation process gives them a unique, slightly tangy flavor and makes them easier to digest.

Ingredients:

• 1 cup sourdough starter
• 1 cup all-purpose flour
• 1 tablespoon sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 egg
• 3/4 cup milk
• 2 tablespoons melted butter

Instructions:

1. In a large bowl, whisk together the sourdough starter, flour, sugar, baking powder, baking soda, and salt.
2. In a separate bowl, whisk together the egg, milk, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Heat a lightly oiled griddle or frying pan over medium-high heat.
5. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
6. Cook for 2-3 minutes per side, or until golden brown and cooked through.
7. Serve with your favorite toppings, such as maple syrup, fresh fruit, or a dollop of yogurt. [4]

3. Kimchi Scrambled Eggs

Kimchi, a staple in Korean cuisine, is a traditional side dish of salted and fermented vegetables, such as napa cabbage and Korean radish. Adding it to scrambled eggs gives them a spicy, tangy kick.

Ingredients:

• 2 eggs
• 1/4 cup chopped kimchi
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Optional: chopped scallions for garnish

Instructions:

1. In a small bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat the sesame oil in a non-stick skillet over medium heat.
3. Add the chopped kimchi and cook for 1-2 minutes, until fragrant.
4. Pour the whisked eggs into the skillet with the kimchi.
5. Cook, stirring gently, until the eggs are cooked to your liking.
6. Garnish with chopped scallions and serve immediately. [5]

4. Miso Soup

A traditional Japanese breakfast often includes a warm bowl of miso soup. Miso is a fermented soybean paste that is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid.

Ingredients:

• 4 cups dashi (Japanese soup stock)
• 3-4 tablespoons miso paste
• 1/2 cup soft tofu, cubed
• 2 tablespoons chopped green onions
• 1 tablespoon wakame seaweed (rehydrated)

Instructions:

1. In a medium saucepan, bring the dashi to a simmer.
2. In a small bowl, whisk the miso paste with a small amount of the hot dashi until smooth. This prevents the miso from clumping.
3. Add the dissolved miso to the saucepan and stir gently.
4. Add the tofu and wakame seaweed and heat through. Do not boil the soup after adding the miso, as this can destroy the probiotics.
5. Serve hot, garnished with chopped green onions. [6]

5. Tempeh Breakfast Scramble

Tempeh is a traditional Indonesian food made from fermented soybeans. It’s a great source of protein and has a nutty, mushroom-like flavor. A tempeh scramble is a hearty and satisfying vegan breakfast.

Ingredients:

• 8 oz tempeh, crumbled
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 bell pepper, chopped
• 1 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• Optional: 1/4 cup nutritional yeast for a cheesy flavor

Instructions:

1. Steam the tempeh for 10 minutes to soften it.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the onion and bell pepper and cook until softened.
4. Add the crumbled tempeh, turmeric, and cumin to the skillet. Cook for 5-7 minutes, until the tempeh is lightly browned.
5. Stir in the nutritional yeast (if using) and season with salt and pepper.
6. Serve hot with a side of toast or avocado. [7]

6. Sauerkraut Breakfast Hash

Sauerkraut, or fermented cabbage, is a probiotic powerhouse. This breakfast hash combines the tangy flavor of sauerkraut with potatoes and eggs for a hearty and flavorful meal.

Ingredients:

• 2 cups diced potatoes
• 1 tablespoon olive oil
• 1/2 cup chopped onions
• 1/2 cup sauerkraut, drained
• 2 eggs
• Salt and pepper to taste

Instructions:

1. Boil or steam the diced potatoes until tender. Drain and set aside.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the onions and cook until softened.
4. Add the cooked potatoes to the skillet and cook until lightly browned and crispy.
5. Stir in the sauerkraut and cook for another 2-3 minutes.
6. Create two wells in the hash and crack an egg into each well.
7. Cook until the egg whites are set and the yolks are cooked to your liking.
8. Season with salt and pepper and serve immediately. [8]

7. Fermented Overnight Oats

Fermenting your oats overnight not only enhances their nutritional value but also gives them a pleasant, tangy flavor. This is a great make-ahead breakfast for busy mornings.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup water or milk
• 1 tablespoon yogurt or kefir (as a starter culture)
• 1 tablespoon chia seeds
• Sweetener of your choice (maple syrup, honey, etc.)
• Toppings: fresh fruit, nuts, seeds

Instructions:

1. In a jar or bowl, combine the oats, water or milk, yogurt or kefir, and chia seeds.
2. Stir well to combine.
3. Cover the jar or bowl and let it sit at room temperature for 8-12 hours, or overnight.
4. In the morning, stir in your favorite sweetener and top with fresh fruit, nuts, and seeds.
5. You can also store the fermented oats in the refrigerator for a cooler breakfast. [9]

8. Kombucha Smoothie

Kombucha is a fermented tea that is bubbly, tart, and slightly sweet. It’s a great alternative to sugary sodas and can be used as a base for a refreshing and probiotic-rich smoothie.

Ingredients:

• 1 cup kombucha (any flavor)
• 1/2 cup frozen fruit (mango, pineapple, etc.)
• 1/2 banana
• 1/4 cup yogurt or kefir

Instructions:

1. In a blender, combine the kombucha, frozen fruit, banana, and yogurt or kefir.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately. [10]

9. Fermented Buckwheat Pancakes

Buckwheat is a gluten-free pseudocereal that is rich in nutrients. Fermenting the batter for these pancakes makes them light, fluffy, and easy to digest.

Ingredients:

• 1 cup buckwheat groats, soaked overnight
• 1/2 cup water
• 1 tablespoon maple syrup
• 1/2 teaspoon baking soda
• Pinch of salt

Instructions:

1. Drain and rinse the soaked buckwheat groats.
2. In a blender, combine the buckwheat groats, water, and maple syrup. Blend until smooth.
3. Pour the batter into a bowl, cover, and let it ferment at room temperature for 12-24 hours.
4. When ready to cook, stir in the baking soda and salt.
5. Heat a lightly oiled griddle or frying pan over medium heat.
6. Pour the batter onto the griddle to form pancakes.
7. Cook for 2-3 minutes per side, until golden brown.
8. Serve with your favorite toppings. [11]

10. Pickled Vegetable Breakfast Bowl

Pickled vegetables are a great way to add a tangy and crunchy element to your breakfast bowl. You can use any combination of pickled vegetables you like, such as carrots, cucumbers, or radishes.

Ingredients:

• 1/2 cup cooked quinoa or brown rice
• 1/4 cup mixed pickled vegetables
• 1 fried or poached egg
• 1/4 avocado, sliced
• Sesame seeds for garnish

Instructions:

1. In a bowl, combine the cooked quinoa or brown rice, pickled vegetables, and sliced avocado.
2. Top with a fried or poached egg.
3. Garnish with sesame seeds and serve immediately. [12]

References

[1] Fermented Foods, Probiotics and Their Health Benefits. (2022, April 26). BrownHealth. https://www.brownhealth.org/be-well/fermented-foods-probiotics-and-their-health-benefits
[2] Fermented foods for better gut health. (2023, September 12). Harvard Health. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-201805161607
[3] Kefir Breakfast Recipes: 12 Nutritionist Approved Recipes. (2022, July 16). The Miller’s Kitchen. https://themillerskitchen.com/kefir-breakfast-recipes-6-nutritionist-approved-recipes/
[4] Sourdough Pancakes. (2025, March 27). Tastes of Lizzy T. https://www.tastesoflizzyt.com/sourdough-pancakes/
[5] Kimchi Eggs. (2025, April 5). Eggs All Ways. https://eggsallways.com/kimchi-eggs/
[6] Traditional Japanese Breakfast Recipe. (2011, November 27). Epicurious. https://www.epicurious.com/recipes/food/views/traditional-japanese-breakfast-369329
[7] Protein-packed Tempeh Breakfast Hash Recipe. (2018, February 12). Well Vegan. https://wellvegan.com/savory-tempeh-breakfast-hash
[8] Frank’s Kraut Breakfast Hash Recipe. Frank’s Kraut. https://frankskraut.com/recipe/franks-kraut-breakfast-hash/
[9] Easy fermented overnight oats. (2021, June 13). flourished by nature. https://flourishedbynature.com/easy-fermented-overnight-oats/
[10] Kombucha Berry Smoothie with Avocado. (2021, July 1). The Full Helping. https://www.thefullhelping.com/kombucha-berry-smoothie/
[11] Sprouted Fermented Buckwheat Pancakes. (2023, March 21). Ancestral Kitchen. https://ancestralkitchen.com/2023/03/21/sprouted-fermented-buckwheat-pancakes/
[12] Quick Pickled Vegetables. (2015, September 24). Feasting At Home. https://www.feastingathome.com/quick-pickled-vegetables/