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Healthy Recipes - Breakfast


Breakfast Cookies

oatmeal breakfast cookies on a cooling rack

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

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

Roasted Vegetables

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

Topping

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

Directions

Roasted vegetables:
  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.
Casserole:
  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

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

Berry 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)

Calories: 140
Total fat: 5g
Saturated fat: 1g
Total carbohydrate: 19g
Dietary fiber: 4g
Protein: 9g
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Easy Breakfast Bowl

Mornings can be a busy time and preparing a hot breakfast may not be a viable option. Here is bowl of delicious and nutritious ingredients that will get you off to a good start.

Ingredients:

Easy Breakfast Bowl
  • 1/2 cup plain low fat Greek yogurt
  • 1 and 1/2 cups fresh berries or other seasonal fruit
  • 10 walnuts halves or 1/8 cup
  • 3 or 4 Brazil nuts
  • 2 tablespoons ground flaxseed (flaxmeal)
  • Cinnamon, nutmeg, vanilla to taste (optional)

Preparation:

  1. Mix ingredients in your favorite bowl. Enjoy!

  2. Other ingredients to consider adding: Chia seeds, pumpkin seeds, sunflower seeds, hemp hearts, other types of nuts. Keep your nuts and seeds in the freezer to maximize freshness and crunchiness. Experiment with different spice combinations. Create your own masterpiece!

Presented by: Sarah Washburn, MS, RDN, CSO, Oncology Nutrition / Ridley-Tree Cancer Center
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Zucchini Bread Oatmeal

Zucchini is in abundance during the summer; this is a great way to use up the extras your friends or neighbors might have given you! The high fiber content of the oatmeal and zucchini combined with the healthy fats from the nuts and chia will leave you feeling full and energized for hours.

Healthy Oatmeal Recipe

Ingredients:

  • 1/3 cup rolled oats
  • 1 cup unsweetened non-dairy milk or water, plus more as needed to thin out
  • 1/2-1 tsp ground cinnamon
  • Pinch of nutmeg, to taste
  • 1/2 cup packed finely grated zucchini
  • 1 tbsp chia seeds or ground flaxseed
  • 1 tbsp raisins
  • 2 tbsp chopped pecans or walnuts
  • 1 tsp vanilla extract
  • 1/2 tsp packed brown sugar
  • 1/2 tsp Earth Balance butter (or regular unsalted butter)

Preparation:

  1. In a medium sized pot, add water or milk, cinnamon, nutmeg and oats. Bring to a boil and simmer over medium heat, stirring frequently, for about 4 minutes.
  2. Stir in the grated zucchini, chia seeds, raisins, brown sugar and 1 tbsp of the pecans. Cook over medium heat, adding more liquid when necessary, for another 5 minutes. Reduce heat to low if required. When cooked, remove from heat and stir in vanilla.
  3. Pour into bowl and top with remaining 1 tbsp. pecans and 1/2 tsp Earth Balance.

Adapted from www.ohsheglows.com


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Carrot "Lox"

Traditionally, bagel with lox uses salmon; however, if salmon doesn’t sound appealing for breakfast this vegan-friendly recipe is a fast, nutrient dense and inexpensive alternative. One serving of the “lox” contains 126% of your daily value for Vitamin A, an important nutrient for eye health. Try this on a whole wheat English muffin or whole wheat toast along with goat cheese, cream cheese or vegan cream cheese to get a boost of fiber and protein.
Shaved Carrots
Serves: 4
Serving Size: 1/3 cup
Total Time: 35 minutes

Level of Difficulty: Easy

Ingredients:

1 teaspoon Worcestershire sauce*
1 teaspoon smoked paprika
2 large carrots, peeled

Preparation:

1. Preheat oven to 400°F. Line a large rimmed baking sheet with foil. Lightly coat the foil with cooking spray.
2. Combine soy sauce (or tamari), Worcestershire and paprika in a medium bowl. Using a vegetable peeler, make thin strips of carrot until you have about 3 cups. Add to the bowl with the sauce mixture; toss to coat well. Spread the carrot strips in a single layer on the prepared baking sheet. Cover with another piece of foil and crimp the edges together. Bake until the carrots are soft, 15 to 20 minutes.

*For vegan Worcestershire sauce, look for one that doesn't include anchovies, such as Annie's.

This recipe retrieved from www.eatingwell.com.
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Berry Nut Oatmeal Bake

Berry Nut Breakfast Bake Prep Time: 10 minutes

Cook Time: 28-35 minutes
Level of Difficulty: Easy

Ingredients

2 eggs
½ cup unsweetened applesauce
1.5 tablespoons vanilla extract
2 teaspoons cinnamon
½ teaspoon salt
2 teaspoons aluminum-free baking power
3 cups old fashioned oats (not instant or steel cut)
1 cup milk (unsweetened vanilla almond milk gives a great flavor but any milk will work)
1.5 cup fresh or frozen raspberries, blackberries and/or blueberries
1/3 cup chopped walnuts and/or almonds
¼ cup ground flax seeds (sometimes called "flax meal")
2 tablespoons maple syrup or honey (optional)

Method

1. Preheat oven to 350 degrees F. Grease a 7x11 or 9x13 inch baking pan.
2. Whisk eggs, applesauce, vanilla and maple syrup or honey until smooth. Stir in cinnamon, salt, ground flax and baking powder. Stir in oats, nuts and milk. Gently fold in the berries. Spread into pan.
3. Bake for 28-35 minutes, until oatmeal is browned and doesn’t jiggle in the center. Let cool for 10 minutes before serving.
4. Serve with plain yogurt with a drizzle of honey or add some extra berries on top.
5. Store in the refrigerator for up to 3 days or you can freeze in personalized portions for a quick grab and go breakfast.
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Baked Peaches and Almond Oatmeal

Baked Peaches and Almond Oatmeal 

Prep Time: 10 minutes
Cook Time: 30 minutes
Level of Difficulty: Easy

Ingredients

For the filling: 3 cups sliced ripe peaches
1 tablespoon lemon juice
¼ cup Splenda, Stevia, or sugar
1 tablespoon whole wheat flour
1 tablespoon almond meal
1 teaspoon cinnamon* (or more to taste)
¾ cup rolled oats
¼ cup almond flour
For the topping:
½ cup almonds
1 tablespoon brown sugar
1 tablespoon Splenda or Sugar
2 tablespoons butter
1 teaspoon cinnamon* (or more to taste)

Method

Preheat oven to 375°. In a mixing bowl, combine the filling ingredients. Spread the filling in a pie pan or baking pan that has been lightly coated with a cooking-oil spray. Combine the topping ingredients (you can use the same bowl). Sprinkle the topping over the filling. Bake for 30 minutes until nicely browned. Serve the crisp warm or cold. For breakfast, top the crisp with cottage cheese or yogurt or top with whipped cream or ice cream for dessert.

Nutrition at a Glance

Calories: 150
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 15g
Dietary fiber: 3g
Protein: 4g
With Sugar: (180 calories, 23g carbohydrate)
*Since cinnamon has been found to lower blood glucose levels, add more cinnamon if you enjoy it. You can also add some allspice or a pinch of nutmeg.
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Blueberry Oatmeal Muffins

Blueberry Oatmeal Muffins Prep Time: 10 minutes
Cook Time: 20 minutes  
Level of Difficulty: Easy

Ingredients

1-2/3 cups oats
2/3 cup all-purpose flour
½ cup whole-wheat flour
3/4 cup packed light brown sugar
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
1 1/2 cups low-fat buttermilk
1/4 cup canola oil
2 teaspoons grated lemon rind
2 large eggs
2 cups frozen or fresh blueberries
2 tablespoons all-purpose flour
Cooking spray

Method

Preheat oven to 400°. Place oats in a food processor; pulse 5 to 6 times or until oats resemble coarse meal. Place in a large bowl. Spoon flours into dry measuring cups; level with a knife. Add flours and next 5 ingredients (through salt) to oats; stir well. Make a well in center of mixture. Combine buttermilk and next 3 ingredients (through eggs). Add to flour mixture; stir just until moist. Gently fold blueberries into batter (if using frozen berries, toss berries with 2 tablespoons flour to prevent batter from turning purple). Spoon batter into 16 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately; place on a wire rack.

Nutritional Information

Yield: 16 servings (serving size: 1 muffin)
Calories: 190 Fat: 5g
Saturated fat: 0.6g
Monounsaturated fat: 2.4g
Polyunsaturated fat: 1.2g
Protein: 4.2g
Carbohydrate: 33.3g
Fiber: 2.4g
Cholesterol: 23mg
Iron: 1.6mg
Sodium: 248mg
Calcium: 74mg
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Cottage Cheese Pancakes

Cottage Cheese Pancakes Prep Time: 10 min
Cook Time: 10 min
Level of Difficulty: Easy
Makes 12 four-inch pancakes

Ingredients

1 cup low-fat or regular cottage cheese
4 eggs or equivalent amount of egg substitute (usually 1 cup)
½ cup almond flour or rolled oats
½ teaspoon vanilla extract
Butter or oil for cooking
Optional: grated lemon or orange zest along with lemon or orange extract; or try other flavored extracts such as maple, coconut, or almond

Method

Combine all ingredients in a blender and process on low speed until blended. Cook pancakes in a lightly greased skillet or griddle over low to medium-high heat until browned on both sides. Serve immediately with plain yogurt mixed with fresh fruit and cinnamon or with butter and sugar-free syrup.

Nutrition at a Glance (per serving)

Three 4-inch pancakes per serving
Calories: 120
Total fat: 10g
Saturated fat: 2g
Total carbohydrates: 4g
Dietary fiber: 2g
Protein: 6g


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Quick and Easy Huevos Rancheros

Prep Time: 10 minHuevos Rancheros
Cook Time: 10 min
Level of Difficulty: Easy
Makes 4 servings

Ingredients

2 cups of your favorite tomato-based salsa
½ cup pureed beans (canned refried beans made without lard are acceptable)
4 eggs, preferably free range, organic or omega 3-fortified eggs
2 ounces crumbled Mexican cheese such as queso asadero
2 tablespoons minced cilantro
1 avocado cut into 8 slices
8 black olives, sliced
Optional: Warm corn or whole-grain tortillas

Method

Mix the beans with the salsa. Heat in a pan or in the microwave oven until warm. While beans and salsa are heating, cook the eggs in your favorite way – poached, basted or fried. Distribute the salsa-bean mixture onto four plates and place an egg on top of each portion. Immediately sprinkle with the crumbled cheese. Serve the huevos rancheros topped with cilantro, sliced olives and two slices of avocado per portion.

Nutrition at a Glance (per serving)

Calories: 290
Total fat: 19g
Saturated fat: 6g
Carbohydrate: 13g*
Dietary fiber: 4g
Protein: 12g

*The 13 grams of carbohydrate in this recipe is partially from the 2 tablespoons (1 ounce) of beans per serving, which provides 3 grams of healthful carbohydrate. If you can handle the carbs, it may be well worth the texture, flavor and added antioxidants and fiber. Otherwise, simply eliminate the beans from the recipe.


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Ricotta "Muffins"

Prep Time: 10 min
Cook Time: 25 min
Level of Difficulty: Easy
Makes 12 ServingsRicotta Muffins

Try these "muffins" for breakfast or a snack or share them with your mom for a mother's day treat over a cup of afternoon tea. Unlike most regular muffins, they contain significant protein and are made without flour.

Once you taste them, they will most likely become a household favorite. They can be baked in advance and frozen until serving time, although the texture will change slightly.

Ingredients

Nonstick cooking spray
8 large eggs
1 cup part-skim ricotta cheese
½ teaspoon salt
½ cup minced green onion or chopped green chilies, or a combination of both

Method

Preheat the oven to 350°. Generously spray the bottom and sides of 12 muffin cups with the cooking spray. Combine the eggs, ricotta and salt in a blender, or whip with a beater until smooth. Stir in the green onion or chilies and pepper. Bake for 10 minutes, then remove tray from the oven and sprinkle the top of each muffin with a little grated cheese. Bake for another 10 minutes or until the tops are puffy, golden and just barely firm to the touch. Remove the pans from the oven and let the muffins cool in the pans for about 5 minutes. Muffins will deflate a bit while cooling. Run a knife around the edges of each muffin and remove them from the pan. Serve hot, warm or at room temperature.

Serving Suggestions

Fresh or dried herbs and spices can be added to create wonderful flavors. Crush dried herbs before using. If you use fresh herbs, first remove any woody stems, then rinse and dry them delicately before using. Eggs enjoy the company of chives, dill, rosemary, thyme, tarragon, basil, parsley, chervil or anise. Sliced olives, sautéed mushrooms and raw or roasted red peppers are all good additions. Sun-dried tomatoes re-hydrated in a little water are another flavorful choice. Try adding crumbled turkey bacon, "veggie" bacon or soy bacon-flavored bits.

Nutrition at a Glance per serving (one muffin)

Calories: 90
Total fat: 5g
Saturated fat: 2.5g
Sodium: 180mg
Total carbohydrate: 2g
Protein: 7g


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Tofu Vegetable Scramble

Prep Time: 10 min
Cook Time: 10 min
Level of Difficulty: Tofu Vegetable ScrambleEasy
Makes 4 small or 2 large portions

Tofu can be the starring player of a meal or it can be disguised in many ways in cuisines of all kinds. Use your imagination with this very versatile and nutritious food.

Ingredients

1 tablespoon canola oil
1 teaspoon butter
1 box (15 ounces) firm tofu, drained
¼ teaspoon turmeric, or more to taste
1 tablespoon low-sodium soy sauce
1 cup sliced fresh mushrooms (about 6 medium mushrooms)
3 green onions, minced
Freshly ground black pepper
Sprinkle of sweet or hot paprika (optional)
1 teaspoon dry mustard (optional)
Few drops of hot sauce or salsa (optional)

Method

Heat oil and butter in a skillet. Add mushrooms and onion and cook until tender. Add tofu, crumbling it into small clumps about the size of scrambled egg pieces. Add soy sauce and turmeric. Stir mixture for a few minutes until the color is fairly uniform. Add green onions and cook over medium heat until the tofu is hot. Add paprika, mustard or hot sauce for a spicy touch.

Serving Suggestions

Add chopped vegetables such as green or red bell peppers, red onions, broccoli, spinach, Swiss chard, bok choy or kale. Add shredded cheese, or some Canadian bacon or turkey sausage. Add tofu to your usual vegetable scramble, using whole eggs, egg whites or an egg substitute

Nutrition at a Glance (per serving)

Calories: 150
Total fat: 10g
Total carbohydrate: 4g
Dietary fiber: 2g
Protein: 13g*
*equivalent to 2 oz. meat