Breakfast Recipes
Green Shakshuka.
Ingredients:
2 eggs
1 cup baby spinach leaves
1/4 cup chopped fresh herbs (parsley, cilantro, or dill)
1/4 cup diced onions
1/4 cup diced bell peppers
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a skillet over medium heat.
Add diced onions and bell peppers to the skillet and sauté until softened.
Add baby spinach leaves and chopped fresh herbs to the skillet.
Make two wells in the mixture and crack an egg into each well.
Season with salt and pepper.
Cover the skillet and cook until the eggs are cooked to your desired level of doneness.
Remove from heat and serve the green shakshuka hot, either on its own or with a side of whole-grain toast.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 12g
- Fat: 18g
- Carbohydrates: 10g
- Fiber: 4g
- Sugar: 5g
- Sodium: 400mg
Banana Pancakes.
Ingredients:
1 ripe banana, mashed
2 eggs
1/4 cup rolled oats
1/4 teaspoon cinnamon
Optional toppings: sliced banana, berries, maple syrup
Instructions:
In a bowl, combine mashed banana, eggs, rolled oats, and cinnamon.
Stir until well combined.
Heat a non-stick skillet over medium heat.
Pour the batter onto the skillet to form pancakes.
Cook for 2-3 minutes on each side until golden brown.
Serve with sliced banana, berries, and a drizzle of maple syrup if desired.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 6g
- Fat: 5g
- Carbohydrates: 35g
- Fiber: 3g
- Sugar: 8g
- Sodium: 300mg
Mango Coconut Chia Pudding.
Ingredients:
1/4 cup chia seeds
1 cup coconut milk
1 tablespoon honey or maple syrup
1 ripe mango, diced
Optional toppings: shredded coconut, sliced almonds
Instructions:
In a bowl or jar, combine chia seeds, coconut milk, and sweetener.
Stir well and refrigerate for at least 1 hour or overnight.
In the morning, layer the chia pudding with diced mango in a glass or bowl.
Sprinkle with shredded coconut and sliced almonds, if desired.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 6g
- Fat: 12g
- Carbohydrates: 30g
- Fiber: 8g
- Sugar: 15g
- Sodium: 100mg
Avocado and Tomato Toast.
Ingredients:
2 slices whole grain bread, toasted
1 ripe avocado, mashed
1 small tomato, sliced
Salt and pepper to taste
Optional toppings: red pepper flakes, microgreens
Instructions:
Spread mashed avocado evenly on the toasted bread slices.
Place sliced tomatoes on top of the avocado.
Season with salt, pepper, and red pepper flakes, if desired.
Garnish with microgreens for added freshness.
Enjoy your simple and nutritious avocado and tomato toast.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 5g
- Fat: 12g
- Carbohydrates: 20g
- Fiber: 8g
- Sugar: 2g
- Sodium: 200mg
Quinoa Fruit Salad.
Ingredients:
1 cup cooked quinoa
1 cup mixed fresh fruits (strawberries, blueberries, grapes, melon, etc.), diced
1 tablespoon honey or maple syrup
1 tablespoon freshly squeezed lemon juice
Optional toppings: chopped nuts, shredded coconut, fresh mint leaves
Instructions:
In a bowl, combine cooked quinoa, mixed fresh fruits, honey or maple syrup, and lemon juice.
Stir gently to coat the fruits with the sweet and tangy dressing.
Sprinkle with chopped nuts, shredded coconut, and fresh mint leaves, if desired.
Serve the quinoa fruit salad chilled for a refreshing and nutritious breakfast.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 6g
- Fat: 6g
- Carbohydrates: 45g
- Fiber: 5g
- Sugar: 15g
- Sodium: 10mg
Green Smoothie Bowl.
Ingredients:
1 frozen banana
1 cup spinach or kale
1/2 cup almond milk (or any milk of your choice)
1 tablespoon almond butter or peanut butter
Toppings: sliced banana, berries, granola, chia seeds
Instructions:
In a blender, combine frozen banana, spinach or kale, almond milk, and almond butter.
Blend until smooth and creamy.
Pour the green smoothie into a bowl.
Top with sliced banana, berries, granola, and chia seeds for added texture and flavor.
Enjoy your vibrant and nutrient-packed green smoothie bowl.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 10g
- Fat: 12g
- Carbohydrates: 40g
- Fiber: 10g
- Sugar: 20g
- Sodium: 100mg
Egg White Omelet with Veggies.
Ingredients:
3 egg whites
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup diced tomatoes
1/4 cup baby spinach leaves
Salt and pepper to taste
Instructions:
In a bowl, whisk the egg whites until frothy. Season with salt and pepper.
In a non-stick skillet, sauté the bell peppers, onions, tomatoes, and spinach until tender.
Pour the whisked egg whites into the skillet and cook over medium heat until set.
Gently fold the omelet in half and cook for another minute.
Slide the omelet onto a plate and serve.
Nutrition Data (per serving, based on 1 serving):
- Calories: 150 kcal
- Protein: 20g
- Fat: 3g
- Carbohydrates: 8g
- Fiber: 3g
- Sugar: 4g
- Sodium: 300mg
Peanut Butter Banana Overnight Oats.
Ingredients:
1/2 cup rolled oats
1/2 cup almond milk (or any milk of your choice)
1 tablespoon peanut butter
1 ripe banana, mashed
Instructions:
In a jar or container, combine rolled oats, almond milk, peanut butter, and mashed banana.
Stir well to combine all the ingredients.
Cover and refrigerate overnight.
In the morning, give the oats a good stir.
Top with sliced banana, chopped peanuts, and a drizzle of honey, if desired.
Enjoy your creamy and delicious peanut butter banana overnight oats.
Nutrition Data (per serving, based on 1 serving):
- Calories: 350 kcal
- Protein: 13g
- Fat: 11g
- Carbohydrates: 51g
- Fiber: 9g
- Sugar: 9g
- Sodium: 150mg
Quinoa Egg Muffins.
Ingredients:
1 cup cooked quinoa
4 eggs, beaten
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup shredded cheese
Salt and pepper to taste
Instructions:
Preheat the oven to 350°F (175°C) and grease a muffin tin.
In a bowl, combine cooked quinoa, beaten eggs, diced bell peppers, onions, shredded cheese, salt, and pepper.
Stir until well combined.
Divide the mixture evenly among the muffin cups.
Bake for 20-25 minutes, or until the egg is set and the tops are golden brown.
Allow the muffins to cool slightly before removing them from the tin.
Serve the quinoa egg muffins warm or refrigerate for a quick grab-and-go breakfast option.
Nutrition Data (per serving, based on 1 muffin):
- Calories: 150 kcal
- Protein: 10g
- Fat: 7g
- Carbohydrates: 12g
- Fiber: 2g
- Sugar: 1g
- Sodium: 200mg
Blueberry Almond Chia Pudding Parfait.
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 vanilla extract
1/2 cup fresh blueberries
2 tablespoons sliced almonds
Instructions:
In a jar or container, combine chia seeds, almond milk, honey or maple syrup, and vanilla extract.
Stir well to ensure the chia seeds are evenly distributed.
Refrigerate the mixture for at least 1 hour, or overnight, until it thickens into a pudding-like consistency.
In a serving glass or bowl, layer the chia pudding with fresh blueberries and sliced almonds.
Repeat the layers until all the ingredients are used.
Top with an additional sprinkle of blueberries and sliced almonds for garnish.
Enjoy your nutritious and satisfying blueberry almond chia pudding parfait.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 6g
- Fat: 12g
- Carbohydrates: 30g
- Fiber: 10g
- Sugar: 12g
- Sodium: 100mg
