Hangover, Nutrition
Hangover Breakfast | Nutrition Gone Wild

Hangover Breakfast

4 quick and healthy breakfast ideas for when you’re hungover, or just in a hurry. 



So you stayed up late last night, (maybe you were drinking, I’m not here to judge…) and now you’re late for work… But, don’t panic! You don’t have to skip breakfast.

But, don’t panic! You don’t have to skip breakfast.

Hungover or not, research on the importance of breakfast has concluded that its one of the most important meals of the day. And personally, I’m a big believer in breakfast.

When I have a healthy breakfast, my diet for the rest of the day tends to follow the same suit. Starting your day with a protein and fiber rich breakfast will keep your mind sharp and your belly full longer. Also, if you’re fighting that awful pukey hangover, it sure helps to have some food in your system.

And, as much as I agree that there are health benefits to drinking coffee, a coffee-only breakfast will only lead to a hangry person at risk for binge-eating later.

Unfortunately, sometimes we find ourselves tired or hungover and that first meal of the day seems so difficult when you’re rushing out the door to work. But there is nothing like a good meal to get you started for the day!

And just a heads up, if your hangover is really bad, you might want to read my other article about Hangover Cures. But, if you’re just looking for some easy breezy hangover breakfast ideas to calm your stomach and get you out the door fast, you’re in the right place.

Here are some easy, 2-step hangover breakfast ideas to get you full and energized, ready to take on the another day of being awesome. 

Here we go.


Greek yogurt with granola and berries

Yogurt and Granola

Credit: pexels.com


Aim for a plain Greek yogurt that is low in fat, but not fat-free. Often there is a lot of added sugar in flavored yogurt, and there is often even more added if it’s fat-free.

After a night of drinking, you can find yourself nauseated and hungry. The protein and carbs in greek yogurt are ideal for rebalancing your blood sugar, alleviating the seemingly contradictory feelings of nausea and hunger.

Yogurt may not be on the top of your list of ideal hangover foods, and I totally get it… But the fight is worth it. Trust me.

Berries or other seasonal fruit help you get started on achieving your daily 5 servings of fruits and veggies. Packed full of vitamins, minerals, and antioxidants, berries are a great day starter.

If your stomach is a bit uneasy, reach for half a banana instead of berries. Bananas are mild on an upset stomach and are a good source of potassium which is great for hangovers, due to its electrolyte properties.

When choosing a granola, keep the fiber content high and the sugar content low. Don’t worry as much about the fat in the granola if it contains nuts. Those fats are heart-healthy fats. And on the plus side, it’s better to get those unsaturated fats than all that grease and saturated fat from those oil-laden foods you would usually go for when hungover.

To make this meal even easier to prep (not that throwing granola and berries into a bowl of yogurt is hard, COME ON people), you can pre-wash and cut your berries and measure out each serving of granola for the week. It’s always a plus when sober you can make life easier for hungover you.

Avocado toast with an egg

Avocado Breakfast

Credit: freefoodphotos.com


So if you have made it to adulthood without learning to cook yourself some form of eggs, you should probably get on that situation now, andddddd maybe not tell anyone you didn’t know how to make eggs.

This easy breakfast can be made with any style of eggs of your choice. Scrambled, poached (if you are feeling fancy), over easy…or medium…or oops over hard, or even hard-boiled (which is easy to meal prep for yourself in advanced).

Eggs are a great source of protein and make for an awesome breakfast any morning. If this is one of those mornings where those 10 beers last night are leaving you feeling like death, eggs are great because of their Cysteine content.

Cysteine is an amino acid that has been shown to help break down the leftover toxins in your body from the alcohol. This can shorten the recovery time and make your day just that more bearable. It is at least more proactive than the whining about how you will never drink again that would surely ensue around lunch time.

To top off the power of the egg, have some whole wheat toast with some lovely avocado smushed onto it. The toast will add some fiber to your day as well as some healthy complex carbs to rebalance that blood sugar.

The avocado has healthy fats, antioxidants, and other nutrients that help to remove the chemicals left over from the alcohol. Like bananas, avocados are high in potassium and other nutrients that are needed due to their depletion by the alcohol binging

If you are really in a hurry, add one more piece of toast and make it a sandwich. Who doesn’t love a good breakfast sandwich?

Omelet with tomatoes, feta, and spinach (or any other superfood veggies of your choice)

Cracked Egg

Credit: foodiesfeed.com


So I think we can all agree at this point that eggs are FUCKING AWESOME! So let’s not keep harping on the issue…or at least till I get amped about eggs in another article.

An omelet without cheese is kind of a sad omelet if you ask me, so I suggest feta because fat wise, it’s a bit healthier than other cheese choices (more calcium, yay!), and also lower in lactose than fresh and soft cheeses.

If you are fighting an angry tummy, lactose can seriously irritate your stomach (lactose intolerant or not). If you are not a fan of feta, try another hard, aged cheese like parmesan.

Whatever your veggie choice, go for a nutrient-packed superfood like spinach, kale, or avocado. Aim to add a combination of veggies of different colors (skittles aren’t the only food you should be tasting the rainbow of) so you know you’re getting a variety of vitamins and minerals.

If you know that your omelet game is strong, go ahead and prep your veggies for the week and portion them. Once those veggies are clean, chopped and staring at you in the fridge there really is no going back.

Fruit smoothie

Healthy Smoothie Breakfast Ideas

Credit: foodiesfeed.com


So you are really dragging ass huh? Well thanks to the invention of the blender, you can still get your fruit in the morning while running out the door. Now, I highly recommend you stick to the at-home smoothie method for the following reasons:

  1. Smoothie shops are robbing you. Why does 16oz of blended fruit cost $5 when you can get 2lbs of strawberries for the same cost?
  2. Most smoothies places add sherbet or other non-fruit items to make the smoothies, well MORE smooth. These things usually have added sugar and fat. So be wary.

I suggest that you make “smoothie packs” for your freezer and make sure you have some kind of fresh juice on hand. There is probably some orange juice in the fridge that you had been using as a chaser  last night that will do just fine for your morning smoothie.

To prep smoothie packs, simply wash and dry various fruits to be portioned into ziplock bags. By freezing the fruit, not only does it last longer, but you don’t have to add ice to the smoothie. Just add fruit and juice to the blender, and voila! SMOOTHIE TIME!

Time to Go Eat Your Hangover Breakfast!

Easy Hangover Breakfast Ideas

Credit: foodiesfeed.com


Whether you are tired or hungover, breakfast is a very important meal to get your metabolism going for the day. Eating breakfast in some studies has been shown to increase your resting metabolism by 10%! Its also been shown that eating breakfast can increase your concentration and make it easier to maintain a healthy weight.

So it’s your turn to show me what hangover foods you love when you’re on the go or dying from a night of partying. Post a food pic (I know you have lots of food pics on your insta already) on instagram or twitter and tag me. I’d love to see what gets you going in the morning!

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  • Hangover Breakfast | Nutrition Gone Wild

    Hangover Breakfast

    4 quick and healthy breakfast ideas for when you’re hungover, or just in a hurry.      So you stayed up ...
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About Kaitlin Cushman

Welcome to Nutrition Gone Wild. I'm Kaitlin, I have 2 degrees in nutrition, and I want to make a promise to you: I'm going to offer advice that is easy, beneficial, and applicable to your everyday life. This advice is meant to empower you to make these small changes that ultimately will benefit your overall health without taking the fun out of your daily schedule. Join me on this journey to living health(ier), wild and free!

Being healthy doesn’t mean you can’t enjoy a good cocktail…

12 Guilt Free Cocktail Recipes with Kaitlin Cushman

Get 12 Guilt-Free Cocktail Recipes

Half the calories, all the fun.