Healthy Breakfast Recipes

Eating a healthy breakfast with lots of protein and fiber is so important to starting out your day on the right foot. You have been fasting since the night before so choosing the proper fuel is really important. If you eat a sugary donut for breakfast within a few hours your blood sugar will crash making you feel sluggish, hungry, and craving more sugar! If you eat a breakfast loaded with protein and healthy carbohydrates like whole grains and vegetables, you will feel satisfied for a much longer period of time without the sluggish feeling from that sugar crash. I get that sometimes we are in a rush and that donut seems like the easiest thing to grab on the go, but if you take a little time one day of the week, you can have breakfast ready to go for the whole week!

Here are two of my favorites that can certainly feed your whole family. You can also have this prepared for the holidays when you have company, or for a brunch. Play with the ingredients and add whatever veggies and protein you desire. It’s a great way to use up those leftovers!!!

Overnight Breakfast Casserole (make ahead)

  • 1-1.5 lbs. turkey, chicken, or lean pork sausage (recipe for my own lean sausage will follow)
  • 2 Cups milk of your choice
  • 1 Cup shredded cheese of your choice such as sharp cheddar
  • 8 extra-large eggs, or 2 Cups of eggbeaters, or a mixture of both) can use egg whites too
  • 6 slices of 100% whole grain bread, cubed into 1/2 to 1-inch cubes
  • 1 small can of diced green chilies (in the Spanish section)
  • 1/2 tsp dry mustard
  • Salt and pepper to taste. Just remember the sausage is salty
Beat the eggs and mix all ingredients together. Pour into a greased 9x13 casserole and refrigerate overnight. Bake at 350 for 30-45 minutes until the eggs are just set and the bread is crispy and brown.

Breakfast Egg Muffins (makes 12 muffins)

  • 8 extra-large eggs, or 2 Cups egg substitute, or a mixture of both (can use egg whites too)
  • 10 oz diced ham, lean kielbasa, or any kind of meat (or no meat at all!! It’s up to you!)
  • 3 oz (or more) shredded cheese such as a sharp cheddar or any shredded cheese you like
  • 1 Cup steamed broccoli, diced small
  • 1/2 Cup cooked diced bell peppers
  • 1/2 Cup cooked diced mushrooms
  • 1/2 Cup part skim ricotta cheese or cottage cheese. You can also use soft cream cheese
  • Salt and pepper to taste. Just remember the ham has a lot of salt already
Beat the eggs and ricotta then mix everything else together reserving some of the cheese. Pour into a greased muffin tin leaving a little room for the eggs to expand. Top with reserved cheese and bake at 350 until the eggs are just set about 25-35 minutes.

Lean Ground “Sausage”

  • 1 -1.5 lbs. lean ground meat such as 91% lean pork, 93% lean turkey or chicken (don’t use the breast)
  • 2-3 tsp dry rubbed sage
  • 2-3 tsp dry oregano
  • 2-3 tsp Italian herb seasoning (optional)
  • 2-3 tsp fennel seeds (crush them a little)
  • 1-2 tsp red pepper flakes (optional)
  • 1-2 tsp ground pepper
  • 2 tsp salt (to taste but remember that sausage is salty!)
Heat a nonstick pan on high and spray with cooking spray. Add the meat and all the spices and brown until done turning the heat down if necessary so it doesn’t burn. Taste to adjust seasoning if needed.

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