Breakfast Recipes

Veggie Breakfast Bowl.

Ingredients:
1 cup roasted sweet potatoes
1/2 cup sautéed spinach
1/4 cup black beans
2 tablespoons salsa
1 poached or fried egg
Optional: sliced avocado and chopped cilantro

Instructions:
In a bowl, layer roasted sweet potatoes, sautéed spinach, and black beans.
Top with salsa and a poached or fried egg.
Garnish with sliced avocado and chopped cilantro, if desired.

Nutrition Data (per serving, based on 1 serving):

• Calories: 250 kcal
• Protein: 10g
• Fat: 10g
• Carbohydrates: 30g
• Fiber: 8g
• Sugar: 5g
• Sodium: 400mg

source

Blueberry Almond Overnight Oats.

Ingredients:
1/2 cup rolled oats
1 cup almond milk (or any milk of your choice)
1/2 cup fresh or frozen blueberries
1 tablespoon almond butter
1 tablespoon honey or maple syrup
Optional: sliced almonds for topping

Instructions:
In a jar or container, combine rolled oats, almond milk, blueberries, almond butter, and sweetener.
Stir well and refrigerate overnight.
In the morning, top with sliced almonds before serving.

Nutrition Data (per serving, based on 1 serving):

• Calories: 350 kcal
• Protein: 12g
• Fat: 10g
• Carbohydrates: 50g
• Fiber: 8g
• Sugar: 10g
• Sodium: 150mg

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Tomato and Basil Frittata.

Ingredients:
4 eggs
1/4 cup chopped tomatoes
2 tablespoons chopped fresh basil
1/4 cup shredded mozzarella cheese
Salt and pepper to taste

Instructions:
Preheat the oven to 350°F (175°C).
In a bowl, beat the eggs and season with salt and pepper.
Stir in chopped tomatoes, fresh basil, and shredded mozzarella.
Pour the mixture into a greased oven-safe skillet.
Bake for 15-20 minutes or until the frittata is set and lightly golden on top.

Nutrition Data (per serving, based on 1 serving):

• Calories: 200 kcal
• Protein: 12g
• Fat: 14g
• Carbohydrates: 5g
• Fiber: 1g
• Sugar: 3g
• Sodium: 400mg

Raspberry Chia Jam on Whole Grain Toast.

Ingredients:
1 cup fresh or frozen raspberries
2 tablespoons chia seeds
1 tablespoon honey or maple syrup
4 slices whole grain bread, toasted

Instructions:
In a small saucepan, heat the raspberries over medium heat until they start to break down.
Mash the raspberries with a fork or potato masher.
Stir in chia seeds and sweetener.
Cook for a few more minutes until the mixture thickens into a jam-like consistency.
Spread the raspberry chia jam on toasted whole-grain bread and enjoy.

Nutrition Data (per serving, based on 1 serving):

• Calories: 200 kcal
• Protein: 5g
• Fat: 6g
• Carbohydrates: 35g
• Fiber: 10g
• Sugar: 10g
• Sodium: 150mg

source

Coconut Mango Smoothie.

Ingredients:
1 ripe mango, peeled and diced
1/2 cup coconut milk (canned or carton)
1/2 cup Greek yogurt
1 tablespoon honey or maple syrup
Handful of ice cubes

Instructions:
In a blender, combine diced mango, coconut milk, Greek yogurt, honey or maple syrup, and ice cubes.
Blend until smooth and creamy.
Pour into a glass and enjoy.

Nutrition Data (per serving, based on 1 serving):

• Calories: 250 kcal
• Protein: 2g
• Fat: 10g
• Carbohydrates: 40g
• Fiber: 5g
• Sugar: 30g
• Sodium: 50mg

Veggie Breakfast Quesadilla.

Ingredients:
2 whole wheat tortillas
2 eggs, scrambled
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup shredded cheese (cheddar, mozzarella, or your choice)
Salsa or Greek yogurt for dipping

Instructions:
Heat a non-stick skillet over medium heat.
Place one tortilla in the skillet and top with scrambled eggs, diced bell peppers, diced onions, and shredded cheese.
Place the second tortilla on top.
Cook for a few minutes on each side until the cheese is melted and the tortilla is golden brown.
Slice into wedges and serve with salsa or Greek yogurt for dipping.

Nutrition Data (per serving, based on 1 quesadilla):

• Calories: 300 kcal
• Protein: 12g
• Fat: 12g
• Carbohydrates: 35g
• Fiber: 5g
• Sugar: 3g
• Sodium: 600mg

Spinach and Mushroom Omelet.

Ingredients:
2 eggs
1/2 cup fresh spinach leaves
1/4 cup sliced mushrooms
2 tablespoons shredded mozzarella cheese
Salt and pepper to taste

Instructions:
In a bowl, whisk the eggs and season with salt and pepper.
In a non-stick skillet, sauté the spinach and mushrooms until tender.
Pour the whisked eggs into the skillet and cook over medium heat until the edges are set.
Sprinkle shredded mozzarella cheese over one-half of the omelet.
Fold the other half over the cheese and continue cooking until the cheese melts.
Slide the omelet onto a plate and serve.

Nutrition Data (per serving, based on 1 omelet):

• Calories: 200 kcal
• Protein: 15g
• Fat: 14g
• Carbohydrates: 5g
• Fiber: 2g
• Sugar: 2g
• Sodium: 400mg

source

Berry Quinoa Breakfast Bowl.

Ingredients:
1/2 cup cooked quinoa
1/4 cup Greek yogurt
1/4 cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon honey or maple syrup
1 tablespoon chopped nuts (almonds, walnuts, or pecans)

Instructions:
In a bowl, layer cooked quinoa, Greek yogurt, and mixed berries.
Drizzle with honey or maple syrup.
Sprinkle chopped nuts on top.
Enjoy your wholesome and satisfying breakfast bowl.

Nutrition Data (per serving, based on 1 serving):

• Calories: 300 kcal
• Protein: 8g
• Fat: 5g
• Carbohydrates: 55g
• Fiber: 8g
• Sugar: 15g
• Sodium: 50mg

source

Apple Cinnamon Overnight Chia Pudding.

Ingredients:
1/4 cup chia seeds
1 cup almond milk (or any milk of your choice)
1 tablespoon honey or maple syrup
1/2 teaspoon ground cinnamon
1 small apple, diced
Optional: raisins or dried cranberries for added sweetness

Instructions:
In a jar or container, combine chia seeds, almond milk, honey or maple syrup, and ground cinnamon.
Stir well and refrigerate overnight.
In the morning, top with diced apple and optional raisins or dried cranberries.
Give it a good stir, and enjoy your apple cinnamon chia pudding.

Nutrition Data (per serving, based on 1 serving):

• Calories: 250 kcal
• Protein: 6g
• Fat: 12g
• Carbohydrates: 30g
• Fiber: 10g
• Sugar: 10g
• Sodium: 100mg

Sweet Potato Breakfast Hash.

Ingredients:
1 medium sweet potato, peeled and diced
1/4 cup diced bell peppers
1/4 cup diced onions
2 tablespoons olive oil
2 eggs
Salt and pepper to taste
Optional: chopped fresh herbs (parsley, cilantro, or chives)

Instructions:
Heat olive oil in a skillet over medium heat.
Add diced sweet potato, bell peppers, and onions to the skillet.
Sauté until the sweet potato is tender and lightly browned.
Create two wells in the hash and crack an egg into each well.
Season with salt and pepper.
Cover the skillet and cook until the eggs are cooked to your liking.
Sprinkle with chopped fresh herbs and serve.

Nutrition Data (per serving, based on 1 serving):

• Calories: 250 kcal
• Protein: 6g
• Fat: 8g
• Carbohydrates: 40g
• Fiber: 6g
• Sugar: 8g
• Sodium: 350mg