Huevos ranchero by Rhiannon Lambert

3 breakfast recipes to help you recover from a bad night’s sleep

Posted by for Fitness Recipes

These nutritionist approved, high-fat recipes will help tired brains and bodies. 

Lying in bed is the ideal way to spend the day after a bad night’s sleep, but getting up and on is the only option for most of us. The good news is that daylight, movement and, of course, caffeine work to make us feel more energised – so shaking off the night is actually for the best. 

But there’s one crucial part of your morning routine that sets you up to better function if you missed out on your eight hours: breakfast.

Specifically, high-fat breakfasts are shown to counteract the negative metabolic effects of poor sleep. In a study published earlier this year by research company Zoe, headed up by health expert Tim Spector, researchers found that breakfasts containing 35-40g of fat were the key to blood sugar control the morning after a bad snooze.

In fact, high-fat breakfasts spiked blood glucose levels by less than half compared to control sugar tests, and they also fared better when compared to high-protein meals.

If you had a poor sleep last night and need some recipe inspiration to even out your energy levels, try one of these nutritionist-approved breakfasts. They’re packed with fruit or veg and healthy fats that can help even the most tired feel a little less depleted. 

High-fat breakfast recipes

Huevos ranchero by Rhiannon Lambert 

This spicy twist on your usual Saturday eggs seems fancy but is so straightforward – because no one has the time to put together complicated meals after a sleepless night.

Serves: 2-3

Huevos ranchero by Rhiannon Lambert
Huevos ranchero by Rhiannon Lambert


200g tortilla chips

1 can of chopped tomatoes

1 can of black beans drained

1 tsp chipotle paste

1 tsp smoked paprika

1 tsp maple syrup

1/4 tsp onion powder

1/2 tsp salt


4 eggs

A handful of coriander and cheese

1 avocado sliced


Mix chopped tomatoes, chipotle, paprika, maple syrup, salt and pepper, onion powder. 

On a baking dish layer half of the tortilla chips, tomatoes, black beans and repeat.

Using a spoon, make four small wells in the mixture, then carefully crack an egg into each.

Add cheese on the sides and bake at 180C for 15-20 min until cheese is melted and eggs are cooked (try to keep the yolks runny).

Finish with coriander and avocado slices.

Peach chia pudding by Lauren Lovatt

Do you have a night out or early morning planned? This is a great one to prep ahead when you know you’re not going to be missing out on some crucial shut eye.

Serves: 4

Chia pudding by Lauren Lovatt
Chia pudding by Lauren Lovatt


100g macadamia nuts, soaked for at least eight hours and rinsed

30g chia seeds 

¼ tsp vanilla extract or 1 tonka bean, grated

2 tbsp honey

1/2 tsp salt

For the peaches

2 ripe peaches, halved and stoned

½ tsp coconut sugar

1 tsp chopped fresh rosemary

To serve

50g macadamia nuts, chopped

4 tbsp coconut yoghurt


Make the chia pudding by blending the macadamia nuts with 300ml of water for at least one minute until smooth.

Pour the macadamia milk into a large glass jar, then add the chia seeds, vanilla, honey and salt, whisking with a fork to combine.

Transfer to the fridge for at least four hours or overnight.

When ready to eat, sprinkle the peach halves with the sugar and the rosemary, then either grill or griddle the peaches until caramelised. This will take five to ten minutes depending on the ripeness of the peaches.

Serve the caramelised peach halves on top of the chia with a spoonful of coconut yoghurt. Sprinkle with the macadamia nuts, roughly chopped.

Peanut butter smoothie by Good Hemp

For super lazy mornings, you can top up on greens and healthy omegas with this vegan, high-fat breakfast.

Serves: 1

Peanut butter smoothie by Good Hemp
Peanut butter smoothie by Good Hemp


120ml hemp seed milk

1 large ripe banana

2 tbsps hemp seed Hearts

2 tbsps peanut butter

2 cups of spinach (or other greens like kale)

1 tbsp Good Hemp Protein


Mix all the ingredients in a blender until smooth.

For more recipes and nutrition tips, sign up to the Strong Women Training Club. 

Images: Rhiannon Lambert/Sara Kiyo Popowa/Good Hemp

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Chloe Gray

Chloe Gray is the senior writer for's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).