Collagen breakfast recipes from a nutritionist

Collagen breakfast recipes for a good start to the day.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Alexandra Cudna-Bartnicka - Reviewed byReviewed byAlexandra Cudna-Bartnicka
Verified by an expert
Alexandra Cudna-Bartnicka - Reviewed by
Reviewed byAlexandra Cudna-Bartnicka
Clinical nutritionist

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

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Bartholomew Turczynski - Edited byEdited byBartholomew Turczynski
Bartholomew Turczynski - Edited by
Edited byBartholomew Turczynski
Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Emilia Moskal - Fact-checkingFact-checkingEmilia Moskal
Emilia Moskal - Fact-checking
Fact-checkingEmilia Moskal
Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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Collagen breakfast recipes from a nutritionist
29 April, 2024
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The perfect breakfast? Tasty, nutritious and simple to make. Nutritionist Aleksandra Cudna-Bartnicka has recipes for you that will satiate you, give you energy and provide a solid dose of collagen.

Your taste buds will be satisfied, your body will start the day full of energy, and your skin, hair and nails will thank you.

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From this article you will learn:

  • How to incorporate collagen into your meal.
  • Why it's a good idea to supplement with collagen.
  • .

See also:

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Omlet à la carrot cake

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Report for 1 serving

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Ingredients:

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  • hen's eggs 100 g (2 pieces)
  • .
  • flour (wheat or spelt) 30 g (2 tbsp)
  • .
  • yoghurt 45 g (2 tbsp)
  • .
  • vegetable drink 30 ml (2 tbsp)
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  • carrot 65 g (1 piece)
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  • banana 120 g (1 piece)
  • .
  • cinnamon 5 g (1 teaspoon)
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  • Natu.Care Collagen Premium 5000 mg, cacao 1 sachet
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  • Additions as desired e.g. natural yoghurt, raspberries
  • .

Preparation:

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  • Separate the egg whites from the yolks. Whisk the egg whites into a stiff froth.
  • Beat the egg whites into a stiff froth.
  • Peel and grate the carrots on a coarse grater.
  • Peel and grate the carrots.
  • Mix the egg yolks with the flour, yoghurt, vegetable drink (or milk), carrot, mashed banana, cinnamon and cocoa-flavoured collagen. Blend until a smooth batter consistency is achieved.
  • .
  • In a frying pan, heat the oil well and pour over the mixture. Fry on a medium heat covered on both sides until golden.
  • Fry on a medium heat covered on both sides until golden.
  • Serve with your favourite toppings.
  • .

Collagen omelette is a tasty source of protein that will satiate you for a long time. If you're surprised by the carrot in the recipe - give it a go! It's a 'versatile' vegetable that adds a natural sweetness to the dish in recipes - especially when combined with cinnamon. And just one sachet of Cacao Bloom collagen will give your omelette a distinct cocoa flavour that will satisfy your craving for sweet.

Macronutrients per 1 serving:

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427 kcal, protein 21 g, fat 12 g, carbohydrate 59 g

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Night oatmeal à la snickers

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Report for 1 serving

Ingredients:

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  • oatmeal 50 g ½ cup
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  • Chia seeds 10 g 2 teaspoons
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  • Natu.Care Collagen Premium 5000 mg, cacao 1 sachet
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  • Vegetable drink/milk 150 g (½ glass)
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  • peanut butter 30 g (1.5 tbsp)
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  • bitter chocolate 80% 20 g (4 cubes)
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  • unsalted peanuts 20 g (1 handful)
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Preparation:

  • Mix the oatmeal, chia seeds and collagen in a bowl, pour over the vegetable drink/milk and stir again. Transfer to a tall jar.
  • .
  • Cover the flakes with a layer of peanut butter (you can heat it in the microwave beforehand to make it more liquid). 
  • Melt the bitter chocolate in a microwave-safe dish and pour it over the top layer of oatmeal. Sprinkle with peanuts and place in the fridge for a minimum of 3 hours, or preferably overnight.

Chia seeds are an extremely valuable food product. In particular, it contains omega-3 acids which have an anti-inflammatory effect, supporting the treatment of most autoimmune and inflammatory diseases. Such a breakfast is also rich in magnesium, fibre and healthy fats, keeping you satiated and focused for the rest of the day.

Macronutrients per 1 serving: 350 kcal, protein 13 g, fat 22 g, carbohydrate 30 g

Cocoa pancakes with blueberries

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Report for approximately 20 pancakes (2 portions)

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Ingredients:

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  • eggs 100 g (2 pieces)
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  • spelt or wheat flour 80 g (⅔ cup)
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  • baking powder 3 g (1 teaspoon)
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  • erythritol 10 g (2 teaspoons)
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  • Natu.Care Collagen Premium 5000 mg, cocoa 1 sachet
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  • Vegetable drink/milk 110 g (⅓ cup)
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  • blueberries 100 g (2 handfuls)
  • .

Optional topping natural yoghurt, raspberries

Preparation:

  • Separate the egg whites from the yolks and whisk to a stiff froth.
  • Separate the egg whites from the yolks and whisk to a stiff froth.
  • Place the egg yolks in a bowl with all the dry ingredients, pour in the milk/vegetable drink and blend until smooth.
  • Place the egg yolks in a bowl with all the dry ingredients, pour in the milk/vegetable drink and blend until smooth.
  • Combine the egg whites with the yolks, gently mixing the two masses with a spatula.
  • .
  • Heat the pancake pan with a little oil and layer 1-1.5 tablespoons of the mixture at a time. Stuff a few blueberries into each pancake. Fry on both sides over a medium heat until golden brown.
  • Serve.
  • Serve with yoghurt and fruit.
  • .

Blueberries are a fruit particularly recommended for people suffering from insulin resistance or diabetes, as they are low in calories and have a low glycaemic index. In addition, these fruits are loaded with anthocyanins, which regenerate the organ of sight, so if you spend many hours in front of the computer - enrich your diet with these fruits.

Blueberries are especially recommended for people suffering from insulin resistance or diabetes, as they are low in calories and have a low glycemic index.

Macronutrients per 1 serving: 417 kcal, protein 19 g, fat 8 g, carbohydrates 70 g

Collagen chia pudding

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Report for 1-2 portions

Ingredients:

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  • Chia seeds 16 g (4 teaspoons)
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  • Natu.Care Collagen Premium 5000 mg, cacao 1 sachet
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  • Vegetable milk/drink 250 ml (1 glass)
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  • vanilla sugar 150 g (1 packet)
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  • chocolate 12 g (2 cubes) 
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  • favourite nuts 10 g (1 tbsp)
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  • favourite fruit - as desired
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Preparation:

  • Combine the milk/vegetable drink, collagen and chia seeds in a bowl, refrigerate overnight or for 4 hours.
  • .
  • Into a jar or bowl, alternate spoonfuls of collagen mixture first, then spoonfuls of vanilla skyra on top.
  • .
  • Cut your favourite nuts and sprinkle them over the dessert.
  • .
  • Place your favourite fruit.
  • .

A quick and easy to make dessert. The chia seeds swell and thicken the cocoa mass for a few hours. This gives the dessert a pleasant texture. These small, inconspicuous seeds are a treasure trove of omega acids, protein, fibre, magnesium, phosphorus, calcium and zinc. It is a natural antioxidant that, among other things, prevents premature skin ageing.

Macronutrients for the whole recipe: 500 kcal, protein 30 g, fat 20 g, carbohydrate 48 g

See also other recipes with Natu.Care collagen:

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Prepare your breakfast with Natu.Care collagen and show it off on Instagram. Tag us @natucare_en - we want to see it!

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Why is it important to supplement with collagen?

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It is a natural process that around 25 years of age your body's natural collagen production begins to declineand. The first wrinkles appear and your skin loses its firmness. This is when it is worth considering collagen supplementation.

Drinking fish collagen at a minimum serving of 2.5g per day for 3 months positively affects the appearance of your hairskin and nailsand. Collagen is also a support for jointsbones and musclesand - to keep you fit and active for as long as possible.

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How does collagen affect your body?

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skin

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Hair

Nails

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Joints, muscles, bones

  • improves elasticity, firmness and tone,
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  • increases hydration,
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  • reduces the appearance of fine lines and wrinkles,
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  • reduces imperfections,
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  • reduces the appearance of cellulite,
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  • promotes skin healing (e.g. after acne, scars, stretch marks).
  • .
  • gives them a strong structure,
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  • reduces damage to the hair follicle,
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  • prevents damage to the hair shaft,
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  • can slow down the greying process,
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  • can prevent hair thinning,
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  • improves the condition of the scalp by increasing its moisture level,
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  • gives elasticity,
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  • can accelerate growth,
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  • reduces unevenness,
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  • improves the hydration of the skin around the nails,
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  • reduces brittleness,
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  • rebuilds cartilage tissue,
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  • takes part in the production of joint lubricant,
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  • improves joint flexibility and mobility,
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  • helps muscle regeneration and endurance,
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  • increases bone density,
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  • can prevent osteoporosis,
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  • can reduce joint pain,
  • .

See also:

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Sources

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. See all.

Al-Atif, H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology Practical & Conceptual12(1), e2022018. https://doi.org/10.5826/dpc.1201a18

Arias, E. M., Floriach, N., Moreno-Arias, G., Camps, A., Arias, S., & Trüeb, R. M. (2022). Targeted nutritional supplementation for telogen effluvium: Multicenter study on efficacy of a hydrolyzed collagen, vitamin., and mineral-based induction and maintenance treatment. International Journal of Trichology14(2), 49. https://doi.org/10.4103/ijt.ijt_57_21

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Arnold, A. A., & Marcotte, I. (2009). Studying natural structural protein fibers by solid-state nuclear magnetic resonance. Concepts in Magnetic Resonance Part A34A(1), 24-47. https://doi.org/10.1002/cmr.a.20132

Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients11(10), 2494. 

Chen, P., Cescon, M., & Bonaldo, P. (2015). Lack of Collagen VI Promotes Wound-Induced Hair Growth. The Journal of Investigative Dermatology135(10), 2358-2367. https://doi.org/10.1038/jid.2015.187

Glynis, A. (2012). A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of Clinical and Aesthetic Dermatology5(11), 28-34.

Jelonek, L. (2023), Collagen. Everything you need to know, (B. Turczynski, ed.; 1st ed.). Natu.Care.

Katsuoka, K., Mauch, C., Schell, H., Hornstein, O. P., & Krieg, T. (1988). Collagen-type synthesis in human-hair papilla cells in culture. Archives of Dermatological Research280(3), 140-144. https://doi.org/10.1007/BF00456843

Matsumura, H., Mohri, Y., Binh, N. T., Morinaga, H., Fukuda, M., Ito, M., Kurata, S., Hoeijmakers, J., & Nishimura, E. K. (2016). Hair follicle aging is driven by transepidermal elimination of stem cells via COL17A1 proteolysis. Science (New York, N.Y.)351(6273), aad4395. https://doi.org/10.1126/science.aad4395

Milani, M., Colombo, F., & GFM-O-Trial Investigators Group: Chiara Baraldo (Padova), M. C. F. (Genova), Mauro Barbareschi (Milano), Paolo Chieco (Ruvo di Puglia), Laura Colonna (Roma), Mandel Victor Desmond (Modena). (2023). Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3-month, controlled, assessor-blinded study. Skin Research and Technology29(6), e13381. https://doi.org/10.1111/srt.13381

Rustad, A. M., Nickles, M. A., McKenney, J. E., Bilimoria, S. N., & Lio, P. A. (2022). Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. Journal of Cosmetic Dermatology21(2), 438-443. https://doi.org/10.1111/jocd.14567

Silvestrini, B., Cheng, C. Y., Innocenti, M., Silvestrini, B., Cheng, C. Y., & Innocenti, M. (2022). Collagen Involvement in Health, Disease, and Medicine. In Collagen Biomaterials. IntechOpen. https://doi.org/10.5772/intechopen.101978

Wicklin, V., & Ann, S. (2023). Natural Hair Supplements: Biotin and Collagen. Plastic and Aesthetic Nursing43(3), 107. https://doi.org/10.1097/PSN.0000000000000508

Wu, G. (2009). Amino acids: Metabolism, functions, and nutrition. Amino Acids37(1), 1-17. https://doi.org/10.1007/s00726-009-0269-0

Yang, C.-C., & Cotsarelis, G. (2010). Review of hair follicle dermal cells. Journal of dermatological science57(1), 2. https://doi.org/10.1016/j.jdermsci.2009.11.005

Yang, F.-C., Zhang, Y., & Rheinstädter, M. C. (2014). The structure of people's hair. PeerJ2, e619. https://doi.org/10.7717/peerj.619

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Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Alexandra Cudna-Bartnicka - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist whose main area of interest is nutrition in diseases and functional disorders of the digestive system.

Bartholomew Turczynski - Edited by

Editor-in-Chief

Bartłomiej Turczyński is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

Emilia Moskal - Fact-checking

Natu.Care Editor

Emilia Moskal specialises in medical and psychological texts, including content for medical entities. She is a fan of simple language and reader-friendly communication. At Natu.Care, she writes educational articles.

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