Breakfast can be on the most challenging meals to keep healthy, get protein in, and maybe even more so include vegetables in! Some will say they just don’t have time for that first meal of the day, but we have some quick and easy recipes that are sure to prove you wrong!
1. Classic Breakfast Burrito
Scramble eggs with veggies, add 2 T of salsa, and wrap in a sprouted grain/whole wheat tortilla! Need a little more healthy fat? Add some avocado!
TIP: If you need a quick healthier snack for later in the day, grab one of the tortillas and spread some peanut butter on it and roll up a banana inside!
2. DIY “Just Crack an Egg”
If you haven’t seen the Just Crack an Egg containers at your grocery store, it’s a quick and easy way to get a healthier breakfast in. (justcrackanegg.net). Peel the lid off the container and you’ll find a packet of cheese, a packet of sautéed veg, and a packet of a meat. You open all packets and combine with an egg or two and follow the microwave directions. They have 4 varieties and one is even keto friendly.
Try one or DIY: Use your Just Crack and Egg container, combine 1/4 c sautéed vegetables (like peppers, mushrooms, potato, onions), 1-2 T shredded cheese, and 2 T meat like turkey sausage or ham (one breakfast turkey sausage chopped is just about perfect!) plus your 1-2 eggs and follow the directions for microwaving.
TIP: Make your sautéed veg ahead and scoop out 1/4 c at a time and have your sausage/meat chopped/cubed.
3. Egg White Oatmeal
Mash a banana. Place in a larger bowl (so the oats don’t cook over) and combine with 1/2 c oats, 1/2 c milk or milk substitute, 3/4 c liquid egg whites, and 1/2 t cinnamon. Microwave 75 seconds, stir and continue microwaving :30/stir until fully cooked.
TIP: Make it your own! Add vanilla, walnuts, berries, flax seed, etc! (Find more here!)
4. Avocado and Egg Toast
A super easy and simple breakfast but you get everything you need in it! Get some bread (try oat nut bread or Ezekiel bread, but any bread will do) toast it, then mash up an avocado on the toast! Add either scrambled eggs on top or perhaps and over easy egg and then put whatever else you like on top! Cheese, salt, pepper, tomatoes, salsa, or spinach! You get carbs, protein, and some healthy fats!
5. Quinoa and Fruit Salad
Cook 1 c of dry quinoa. Toss with 1 c of each:
• sliced/diced strawberries • blackberries • blueberries • mango
Top with a choice of dressings: 1/4 c honey, 2T lime juice OR combine 1/8 c olive oil, 1/8 c apple cider vinegar, lemon zest and juice and a dash of honey or sugar.
TIP: Make it your own…Top with your favorite herbs like mint, basil and/or chopped walnuts, pine nuts or more! Too non-traditional for breakfast? Bring it to your next summer BBQ!
6. The GO-TO smoothie
Add some GREEN veggies and some extra phytonutrients to your favorite smoothie for a vitamin boost. Not sure where to start? Check out Precision Nutrition’s guide of how to build the perfect super shake/smoothie that guides you through picking a liquid, protein powder, veggie, fruit, fat, and topper.