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Guide to Preventing Migraines   ( Home | Diet | Foods | Recipes )

Anti-Migraine Breakfast Recipes

Are you eager to learn what it takes to make breakfast that can keep migraine headaches at bay? Below, you'll find a bunch of breakfast ideas and recipes featuring some of the best anti-migraine foods. But before you get down to these anti-migraine breakfast recipes, you may want to visit the page The Best Anti-Migraine Diet Tips and the page List of Foods for Preventing Migraines for more general information about how your eating habits affect your risk of experiencing migraine headaches.

Gluten-Free Carrot Muffins

Yields 12 muffins

These outrageously delicious muffins are gluten-free and therefore suitable for people whose migraines are triggered by an exposure to gluten. These breakfast muffins also contain magnesium, which has been shown to reduce headaches, and antioxidant nutrients which can give you a real health boost.

1 egg
1 cup rice milk
4 tbsp canola oil
2 cups quinoa flour or other gluten-free flour
1 tsp guar gum
1 tbsp flaxseed meal
3 1/2 tsp gluten-free baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 cup brown sugar
1 cup organic carrots, grated

  • Preheat oven to 400 degrees F (200 degrees C, gas mark 6)
  • Beat together egg, rice milk, and canola oil. Combine dry ingredients in a separate bowl.
  • Add liquid ingredients to dry ingredients and mix until just blended (do not over-mix). Fold in grated carrots and raisins.
  • Fill 12 paper muffin cups with batter (about two thirds full). Bake for 20 minutes.

Fantastic Fiber Muffins

Some people report that they experience headaches when they are constipated. These breakfast muffins combine wheat bran with whole wheat flour and apples to create a delicious treat that helps you reach your fiber quota and thus prevent constipation. Note: This recipe is not suitable for those whose migraine headaches are triggered by gluten.

1 1/2 cups wheat bran
1 cup nonfat milk (or milk substitute)
1/2 cup unsweetened applesauce
1 egg
2/3 cup brown sugar
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup organic apples, washed, cored, chopped

  • Preheat oven to 375°F (190°C, gas mark 5).
  • Combine wheat bran and milk, and let stand for 15 minutes.
  • In a large bowl, whisk together apple sauce, egg, and brown sugar. Stir in bran mixture and mix well.
  • In a small bowl, combine all-purpose flour, whole wheat flour, baking powder, baking soda, and salt. Stir into bran mixture and mix until just blended (do not over-mix). Fold in chopped apples.
  • Fill prepared muffin cups with batter (about two thirds full). Bake for about 15-20 minutes.

Buckwheat Pancakes with Bananas

Serves 2

This recipe focuses on hypoallergenic ingredients such as buckwheat, bananas, and brown rice syrup. This is great news for people who suffer from migraine headaches since an estimated 90% of all migraines are directly linked to allergies or sensitivities to certain foods or food additives.

1 cup buckwheat flour
1 Tbsp brown sugar
2 Tbsp potato starch
1/2 tsp salt
1 tsp baking powder
1 cup rice milk
2 Tbsp canola oil
Vegetable cooking spray, for frying
2 large bananas, sliced
Brown rice syrup, to serve

  • Combine dry ingredients in a medium bowl. Add rice milk and canola oil, and whisk until well combined. If batter seems very thick, you may want add a little extra rice milk or water.
  • Preheat a large nonstick skillet over medium heat. Spray with vegetable cooking spray.
  • With a ladle, pour batter to the size you prefer. Even out batter on skillet with back of a spoon. Cook pancake on medium high heat for a few minutes until bubbles appear. Flip over and continue frying until cooked (a properly cooked pancake appears dense and not sticky when cut in the middle).
  • Repeat previous step until batter is gone.
  • Serve pancakes with banana slices and brown rice syrup.

Original Bircher Muesli

1 serving

Muesli was developed as a health food by the Swiss Physician Maximilian Bircher-Brenner towards the end of the 19th century. This is the original muesli recipe Mr Bircher-Benner recommended to his patients.

1 tbsp rolled oats
3 tbsp water
1 tbsp sweetened condensed milk
2 tsp lemon juice
1-2 apples (including skin)
1 tbsp hazelnuts or almonds, ground

  • Combine oats and water and refrigerate overnight. Soaking improves the nutritional value of oats as it allows enzymes to break down and neutralize phytic acid, a compound that can block the absorption of many minerals in the intestines.
  • Grate apples. Add them, together with sweetened condensed milk and lemon juice, to soaked oats. Stir well.
  • Sprinkle with almonds or hazelnuts and serve.

Want More Anti-Migraine Recipes?

For more recipes that can help you keep migraine attacks away, go to the main recipe directory of's Guide to Preventing Migraines.