Healthy Recipes - Breakfast

Pumpkin Pie Overnight Oats

By Pamela Wells, MA, RDN, CSO

Yield: 1 serving

Nothing signals the arrival of autumn like pumpkin spice! Try these overnight oats for authentic pumpkin pie flavor without an excess of added sugars. The cinnamon, nutmeg, and vanilla in this recipe bring out the natural sweetness of the pumpkin and apple. Make these oats ahead of time for a quick breakfast or lunch option that's packed with protein, fiber, and Vitamin A. 

Ingredients

1/2 cup canned pumpkin
1/4 cup plain Greek yogurt
1/4 cup soy milk or cow's milk
2 tsp chia seeds
1/4 tsp pumpkin pie spice
1/4 tsp cinnamon
1/8 tsp vanilla extract or vanilla bean paste
1/4 of a small apple, grated with skin
1/3 cup rolled oats
1 tbsp toasted pecans, chopped
1 tbsp raisins
1 tsp pure maple syrup (optional)

Method

1. In a bowl, combine the pumpkin, yogurt, milk, chia seeds, spices, and vanilla until well blended. Stir in the grated apple and oats.
2. Cover and refrigerate overnight.
3. In the morning, top with toasted pecans and raisins (alternatively, these can be mixed in the night before if you prefer a "grab and go" option for the morning). If you prefer sweeter oats, top with a teaspoon of pure maple syrup.

Egg Bites

By Michele Daniele, RDN

Yield: 12 egg bites
Prep Time: 5 minutes
Cook Time: 16 - 20 minutes

Ingredients

8 large eggs
¾ cup low fat cottage cheese
½ teaspoon salt
½ teaspoon ground pepper
1 cup shredded Monterey Jack, Gruyere, cheddar, or mozzarella cheese
3 cups or 3 oz baby spinach, chopped
⅔ cup diced roasted red peppers
Extra virgin olive oil spray

Method

1. Preheat oven to 350°F. Coat a large 12-cup muffin tin with cooking spray. 
2. Whisk eggs, cottage cheese, salt and pepper together in a large bowl until well combined and frothy.  
3. Evenly divide the vegetables among the muffin cups. Pour ¾ cup of the egg mixture over the vegetables in each muffin well. Divide any remaining egg mixture evenly among the wells. Sprinkle cheese evenly among the wells on top.
4. Bake until puffed, set and light golden, 16 to 20 minutes. (The egg bites may deflate once removed from the oven.) Let cool in the pan for 5 minutes before serving. Enjoy!  

Notes: Trying to eat more veggies? Replace the roasted red peppers with up to 1 ¼ cups of your favorite vegetables. Steamed broccoli or cauliflower, corn, caramelized onions, roasted asparagus, canned beans are great options. Or, for an extra boost of protein, add leftover meats. 

Storage: Place leftover bites in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. If defrosted, reheat in the microwave on high for 30 seconds. If frozen, cover with a damp paper towel and microwave at 30 second intervals until hot. For a crisper texture, broil 8 inches from heat source until crispy and lightly golden brown, about 3 minutes. 

Adapted from eatingwell.com

Breakfast Cookies

By Michele Daniele, RDN

Yield: 15 cookies
Serving size: 1 cookie
Time to prepare: 5 minutes
Time to cook: 10-12 minutes

These dietary fiber and protein packed cookies are great for a quick breakfast on the go that will keep you full all morning. They also make a great quick pre-workout snack. 

Ingredients

1 large egg (*see notes for egg-free option)
½ cup natural peanut butter, almond butter, cashew butter, or drippy tahini sauce
½ cup melted butter or, for a more heart healthy choice, vegetable oil
½ cup sweet syrup of choice like honey, maple syrup, date syrup, agave syrup, or coconut nectar syrup
1 tsp vanilla extract
1 tsp ground cinnamon or pumpkin spice
¼ tsp salt
½ tsp baking powder
½ cup super fine almond flour, flaxseed meal, or all purpose flour (*see notes for chocolate option)
3 ¼ cup old fashioned rolled oats or quick oats
½ cup chia seeds
½ cup whole flaxseeds
½ cup chopped nuts of choice (walnuts, peanuts, cashews, pecans, pistachios)
½ cup dried fruit of choice (blueberries, cranberries, raisins, apricots, dates, cherries)
½ cup unsweetened shredded coconut (optional)

*Notes:
Egg-free option: Substitute the egg with flax seeds. Combine 1 tbsp ground flax seeds with 2 ½ tbsp water, let sit for 5 minutes until it has a gel-like consistency.

To make chocolate cookies, replace ¼ cup of the almond flour/flaxseed meal/all-purpose flour with ¼ cup unsweetened cocoa powder.

Method

1. Preheat the oven to 350° F and line 2 baking sheets with parchment paper.
2. In a large bowl, whisk together egg with nut/seed butter, oil/butter, vanilla extract, cinnamon, baking powder, salt, and syrup until fully combined.
3. Add flour, rolled oats, seeds, nuts, dried fruit, and coconut (if using). Stir with a wooden spoon until completely incorporated.
4. Scoop a ¼ cup of dough onto the parchment paper and flatten slightly with the back of a spoon, shaping them as needed. Repeat with the remaining dough.
5. Bake for 10-12 minutes until edges are slightly brown and set. Allow cookies to cool completely on the baking sheet before removing. Keep in the fridge in a sealed container for up to 2 weeks or freeze for up to 3 months.

Adapted from lifemadesweeter.com

Breakfast Enchilada Casserole

Prep Time: 20 min.
Cook Time: 60-65 minutes / Total Time: 80-85 minutes

Level of Difficulty: Easy

Ingredients

8 tortillas
6 eggs (or 12 egg whites)
1/4 cup milk
1 can (4.5 oz) chopped green chilies
2 10-oz cans (20 oz total) enchilada sauce (red or green)*
2 cups Mexican blend shredded cheese

1 large cauliflower head, or two 12 oz packages from cauliflower florets
1 cup onion, roughly diced¼ cup milk
1 cup bell pepper, roughly diced (your choice of color)
1/4 cup olive oil
1 tsp cumin
1 tsp garlic powder
1/2 tsp ground black pepper

Greek yogurt, non-fat, plain
Avocado, cubed or sliced
Cilantro, chopped, if desired

Directions

1. Preheat oven to 400 F.
2. Wash produce well under running water.
3. Chop 1 large head cauliflower into bite sized pieces and spread on to roasting pan (or spread out 2 12-oz bags frozen cauliflower on to roasting pan). Roughly dice 1 cup bell pepper, and 1 cup onion. Spread onto roasting pan.
4. Drizzle vegetables with olive oil, cumin, garlic powder, and black pepper. You can add red chili flakes if you wish. Lightly toss together.
5. Roast for 30 minutes, until slightly golden and soft. Mix halfway through.
   

1. While vegetables roast, whisk eggs and milk together in a medium bowl until thoroughly mixed. Stir in green chiles.
2. In a 10-inch nonstick skillet, add egg mixture and stir until scrambled, but still fairly moist.
3. Pour half the enchilada sauce into bottom of 9x13 pan. Spread out 4 tortillas on bottom of pan in sauce.
4. Once vegetables are slightly golden, remove from oven and reduce oven heat to 350 F.
5. Top your tortillas in 9 x 13 baking pan with half the vegetables, half the egg mixture, half the cheese. Place 4 more tortillas, the rest of the vegetables, eggs, cover with the rest of the sauce, and sprinkle with the rest of the cheese.
6. Bake for 30-35 minutes. For a crispier top, when baking is finished, broil 2 minutes on high.
7. Top with a dollop of plain, non-fat Greek yogurt, sliced avocado, and chopped cilantro to taste.
   

* Make your own enchilada sauce, if desired.

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Breakfast Popovers with Parmesan

Prep Time: 10 min.
Cook Time: 30 min
Level of Difficulty: Easy

Ingredients

½ cup liquid egg substitute
1¼ cups whole grain flour
1 cup + 2 tablespoons fat-free milk
1 tablespoon butter, melted
3 tablespoons grated Parmesan cheese

Method

Preheat the oven to 375°F. Coat 8 custard cups or popover-pan cups with cooking spray. Whisk the egg substitute in a medium bowl. Add the flour, milk and butter, and whisk until the ingredients are combined. Stir in the cheese. Evenly divide the batter among the prepared cups. Place the cups on a large baking sheet.Bake for 30 minutes, or until the popovers are puffed and golden. Remove the popovers from the cups and serve hot.

For variety, you can use other cheeses, such as freshly grated Romano or Asiago cheese, in place of the Parmesan.

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The Berry Best Smoothie

Prep Time: 5 min
Level of Difficulty: Easy
Makes two servings
Serving size: approximately 1 cup

Ingredients

½ cup low-fat or low-carbohydrate milk, soymilk or rice milk
6 ounces silken tofu (½ package) or 6 ounces plain low-fat yogurt, or a combination
1 cup frozen blueberries (do not thaw)
½ small (6") banana
½ teaspoon almond extract
1 tablespoon flax meal
½ teaspoon Splenda or preferred sugar substitute
Optional: protein powder

Method

Place all ingredients in a blender, cover and blend until smooth and creamy.

There are many things to consider when choosing a protein powder, such as:

• Amount of protein: Read labels carefully; the serving size may be in tablespoons or in scoopfuls (scoops are provided in the containers).
• Type of protein: Whey protein (derived from milk) is well tolerated by many people and has an added benefit of enhancing the immune system. Soy protein is beneficial for heart health and the kidneys and for women going through menopause. It may also help prevent breast and prostrate cancer. However, if you have a history of breast cancer, your physician might discourage the use of soy-based foods or protein powders. Milk and egg protein powders are also available.
• Taste: Some powders use all-natural flavorings like pure vanilla for better flavor.
• Texture: You'll want a powder that mixes easily.
• Amount of lactose: It's important to check this if you are sensitive to this milk sugar.
• Type of sweetener: A fruit smoothie usually needs only the "isolated" (pure) protein powder, since the fruit will sweeten it; or, you can add a sweetener to your taste. You can also purchase protein powders that contain sugar, fructose or honey or that contain artificial sweeteners such as Splenda (sucralose) or Equal (aspartame). Some also contain stevia, a natural plant-based sweetener, which is calorie- and carbohydrate-free.
• Price: Comparing prices can be tricky, since the quantities and portion sizes vary.

Nutrition at a Glance (per serving)