The proverbial “they” say that breakfast is the most important meal of the day, but when it comes to migraine sufferers this statement can prove to be especially true. Many foods that are commonly eaten in the morning including eggs, dairy products (milk, yogurt, etc.), and fruits such as apples and bananas, have the potential to trigger migraine symptoms. The good news, however, is that those symptoms can be avoided by consuming “pain-safe” foods, like this maple-baked rice porridge recipe.

Maple-baked rice porridge recipe with fruit (serves 2)

Brown rice is considered to be one of the safest foods for migraine sufferers to eat. Here, it is the star ingredient in a sweet baked rice porridge recipe. The porridge gets its flavor from cinnamon (an anti-inflammatory spice), vanilla extract, and maple syrup; the latter of which bubbles and caramelizes when baked. This breakfast is so indulgent that you might even consider eating it for dessert too!


  • ½ cup brown rice
  • ½ teaspoon pure vanilla extract
  • Pinch of cinnamon
  • 2 tablespoons pure maple syrup
  • Sliced fruit, such as berries, pears, plums, or cherries
  • Pinch of salt (optional)


  1. Preheat the oven to 400 degrees.
  2. Place the rice and 1 cup of water in a pot set over medium-high heat. Bring to a boil and add the vanilla extract and cinnamon, and stir. Cover and reduce the heat to medium-low. Simmer for approximately 10-15 minutes (or to package directions if you are using a variety of rice that takes longer to cook), until tender.
  3. Give the rice a stir and portion it out into two heat-safe bowls. Top each bowl with a tablespoon of maple syrup and the sliced fruit of your choice. Sprinkle with salt, if desired.
  4. Bake for approximately 10-15 minutes until the maple syrup is bubbling and the fruit is beginning to caramelize. Serve immediately.

Would you add this baked rice porridge recipe to your breakfast routine?


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