Breakfast Recipes
Greek Yogurt Pancakes.
Ingredients:
1 cup whole wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup Greek yogurt
2 eggs
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Optional toppings: fresh berries, sliced bananas, honey, or maple syrup
Instructions:
In a bowl, whisk together whole wheat flour, baking powder, baking soda, and salt.
In a separate bowl, mix Greek yogurt, eggs, honey or maple syrup, and vanilla extract until well combined.
Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
Heat a non-stick skillet over medium heat and lightly grease it.
Pour about 1/4 cup of batter onto the skillet for each pancake.
Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
Serve the pancakes with your choice of toppings.
Nutrition Data (per serving, based on 1 serving):
- Calories: 200 kcal
- Protein: 12g
- Fat: 5g
- Carbohydrates: 28g
- Fiber: 2g
- Sugar: 6g
- Sodium: 400mg
Smashed Avocado Toast with Egg.
Ingredients:
1 slice whole grain bread, toasted
1 ripe avocado, mashed
1 egg, fried or poached
Salt and pepper to taste
Optional toppings: sliced tomatoes, red pepper flakes, fresh herbs
Instructions:
Spread mashed avocado evenly on the toasted bread.
Top with a fried or poached egg.
Season with salt and pepper.
Add any optional toppings you prefer.
Enjoy your delicious and filling smashed avocado toast with egg.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 13g
- Fat: 18g
- Carbohydrates: 24g
- Fiber: 9g
- Sugar: 2g
- Sodium: 400mg
Spinach and Feta Egg Muffins.
Ingredients:
6 eggs
1 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
1/4 cup diced bell peppers
Salt and pepper to taste
Instructions:
Preheat the oven to 350°F (175°C) and grease a muffin tin.
In a bowl, whisk the eggs until well beaten.
Stir in the chopped spinach, crumbled feta cheese, diced bell peppers, salt, and pepper.
Divide the mixture evenly among the muffin cups.
Bake for 18-20 minutes or until the eggs are set.
Allow the muffins to cool slightly before removing them from the tin.
Serve the spinach and feta egg muffins warm or refrigerate for a quick breakfast option.
Nutrition Data (per serving, based on 1 muffin):
- Calories: 100 kcal
- Protein: 8g
- Fat: 6g
- Carbohydrates: 3g
- Fiber: 1g
- Sugar: 1g
- Sodium: 200mg
Overnight Buckwheat Porridge.
Ingredients:
1/2 cup buckwheat groats
1 cup almond milk (or any milk of your choice)
1 tablespoon chia seeds
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Optional toppings: sliced bananas, chopped nuts, dried fruits
Instructions:
In a jar or container, combine buckwheat groats, almond milk, chia seeds, honey or maple syrup, and vanilla extract.
Stir well and refrigerate overnight.
In the morning, give the porridge a good stir.
Top with sliced bananas, chopped nuts, and dried fruits, if desired.
Enjoy your hearty and nutritious overnight buckwheat porridge.
Nutrition Data (per serving, based on 1 serving):
- Calories: 250 kcal
- Protein: 8g
- Fat: 4g
- Carbohydrates: 48g
- Fiber: 7g
- Sugar: 4g
- Sodium: 150mg
Vegetable Omelet Wrap.
Ingredients:
2 eggs, beaten
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup sliced mushrooms
Handful of baby spinach leaves
Salt and pepper to taste
1 whole wheat wrap or tortilla
Instructions:
In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
In a non-stick skillet, sauté the bell peppers, onions, mushrooms, and spinach until tender.
Pour the beaten eggs into the skillet, covering the cooked vegetables.
Cook over medium heat until the eggs are set.
Slide the omelet onto a whole wheat wrap or tortilla.
Roll up the wrap tightly, folding in the sides as you go.
Slice in half if desired, and enjoy your flavorful vegetable omelet wrap.
Nutrition Data (per serving, based on 1 wrap):
- Calories: 200 kcal
- Protein: 15g
- Fat: 12g
- Carbohydrates: 10g
- Fiber: 3g
- Sugar: 5g
- Sodium: 350mg
Apple Cinnamon Quinoa Bowl.
Ingredients:
1/2 cup cooked quinoa
1 apple, diced
2 tablespoons chopped walnuts
1 tablespoon honey or maple syrup
1/2 teaspoon cinnamon
Instructions:
In a bowl, combine cooked quinoa, diced apple, chopped walnuts, honey or maple syrup, and cinnamon.
Stir well to combine all the ingredients.
Microwave the bowl for 30 seconds to warm the mixture.
Enjoy your comforting and nutritious apple cinnamon quinoa bowl.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 8g
- Fat: 5g
- Carbohydrates: 55g
- Fiber: 8g
- Sugar: 15g
- Sodium: 50mg
Peanut Butter Banana Smoothie.
Ingredients:
1 ripe banana
1 tablespoon peanut butter
1 cup almond milk (or any milk of your choice)
1/4 cup Greek yogurt
Optional toppings: sliced banana, crushed peanuts
Instructions:
In a blender, combine the ripe banana, peanut butter, almond milk, and Greek yogurt.
Blend until smooth and creamy.
Pour the smoothie into a glass.
Top with sliced banana and crushed peanuts, if desired.
Enjoy your protein-packed peanut butter banana smoothie.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 10g
- Fat: 12g
- Carbohydrates: 40g
- Fiber: 6g
- Sugar: 20g
- Sodium: 150mg
Sweet Potato Hash with Eggs.
Ingredients:
1 medium sweet potato, peeled and diced
1/4 cup diced bell peppers
1/4 cup diced onions
2 eggs
1 tablespoon olive oil
Salt, pepper, and paprika to taste
Optional toppings: chopped parsley, hot sauce
Instructions:
Heat olive oil in a skillet over medium heat.
Add diced sweet potatoes, bell peppers, and onions to the skillet.
Season with salt, pepper, and paprika.
Sauté until the sweet potatoes are tender and slightly crispy.
Create two wells in the sweet potato hash and crack an egg into each well.
Cover the skillet and cook until the eggs are cooked to your desired level of doneness.
Remove from heat and garnish with chopped parsley and a drizzle of hot sauce, if desired.
Serve the sweet potato hash with hot eggs, and enjoy a hearty and satisfying breakfast.
Nutrition Data (per serving, based on 1 serving):
- Calories: 300 kcal
- Protein: 15g
- Fat: 15g
- Carbohydrates: 30g
- Fiber: 6g
- Sugar: 5g
- Sodium: 400mg
Quinoa Breakfast Burrito.
Ingredients:
1/2 cup cooked quinoa
2 eggs, scrambled
1/4 cup black beans, drained and rinsed
1/4 cup diced tomatoes
2 tablespoons diced red onions
2 tablespoons chopped fresh cilantro
2 whole wheat tortillas
Salt and pepper to taste
Optional toppings: sliced avocado, salsa, Greek yogurt
Instructions:
In a bowl, combine cooked quinoa, scrambled eggs, black beans, diced tomatoes, diced red onions, and chopped fresh cilantro.
Season with salt and pepper and stir to combine all the ingredients.
Warm the whole wheat tortillas in a skillet or microwave.
Divide the quinoa mixture evenly between the tortillas.
Roll up the tortillas tightly, folding in the sides as you go.
If desired, heat the burritos in the skillet for a few minutes to lightly toast the tortilla.
Serve the quinoa breakfast burritos with optional toppings such as sliced avocado, salsa, or Greek yogurt.
Enjoy your protein-packed and flavorful breakfast burrito.
Nutrition Data (per serving, based on 1 burrito):
- Calories: 350 kcal
- Protein: 12g
- Fat: 10g
- Carbohydrates: 50g
- Fiber: 10g
- Sugar: 3g
- Sodium: 500mg
