Rider’s Request: The Perfect Breakfast

Rider's Request: The Perfect Breakfast with Free x Rein

It’s the perfect example of mom knowing what’s best for us: A good breakfast is the (not so secret) key to staying energized and healthy. It’s especially important for equestrians since we spend most of our free time at the stables—but not all breakfasts are created equal—and yoga instructor and equestrian Vicky Smith has done a lot of R&D on the subject.

“Being a rider, teaching yoga, and working full time, I know that I need something fulfilling in the morning to keep me going throughout the day,” says Smith. “A typical morning for me I am up around 5:15am, head to the barn to ride 3+ horses, and then drive to the office to work and cap my day off either teaching yoga or doing my own self practice. Days when I have a solid breakfast, I feel like I can do anything, the days where I don’t I am left depleted, exhausted and hangry.”

She shared with her her three go-to breakfasts, which are both totally delicious, easy to make, and most importantly, packed with nutrients. The recipes, below:

Overnight Oats

Rider’s Request: The Perfect Breakfast with Free x Rein

“Oats digest slowly in our bodies, so this recipe will help suppress your appetite, keeping you full longer. The versatility of this recipe from the different fruits you can add to give yourself a boost of antioxidants and nut butters for protein make it a delicious way to keep you body full and healthy.” -Vicky Smith

  • ⅓ cup old-fashioned oats or rolled oats
  • ¼ teaspoon ground cinnamon
  • ½ cup - ⅔ cup milk of choice depending on how thick you want it (Vicky likes almond milk)
  • Teaspoon honey or maple syrup
  • Fresh fruit - blueberries, raspberries, strawberries, or peaches are especially delicious
  • Optional: Add 1 tablespoon peanut butter or almond butter, pinch of sea salt, drizzle of maple syrup or honey on top, coconut flakes on top add a tropical taste, chia seeds for added health benefits


Add oats, cinnamon, honey and milk to your mason jar and combine. Cover with a lid and place in the refrigerator overnight. In the morning, add whatever toppings you like.

Chia Seed Pudding

“Chia seeds are filled with amazing health benefits like: omega-3 fatty acids, fiber, magnesium & potassium and iron.” -Vicky Smith

  • 3 Tablespoons chia seeds
  • 1 cup milk of choice. (Vicky likes almond milk, but coconut, oat and cashew milk are also great)
  • 1/4 teaspoon vanilla extract
  • 1/2 Tablespoon maple syrup or honey (optional)
  • Fresh fruit for toppings - blueberries, strawberries, banana
  • Other yummy toppings: sliced almonds, coconut, cinnamon, kiwi, cacao nibs, protein powder (Ashley likes the Your Super protein powder)


Combine all ingredients except the fresh fruit into a mason jar. Cover with a lid and shake. Let sit for a few minutes and then shake again. Place mason jar in the fridge overnight and enjoy the next morning.

Avocado Toast

Rider’s Request: The Perfect Breakfast

“While you can’t make this the night before, it takes less than 5 minutes to make (depending on how quick your toaster is!) and is super versatile and packed with healthy nutrients.” -Vicky Smith

  • Fresh Slice of Bread (go to your local baker to get the best quality bread)
  • ½ Avocado
  • Slice of lemon
  • Pinch crushed red pepper
  • Pinch fresh ground pepper
  • My fave: Gomasio Sea Salt & Sesame Blend or Trader Joe’s Everything But The Bagel seasoning
  • Other optional toppings: sprouts, fresh persian cucumbers, arugula


Toast bread. Spread avocado (you can mash it or slice) on top of toast. Add seasonings of choice and fresh lemon and top with any additional toppings you’d like.