Easy Healthy Breakfast Ideas & Recipes
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heatherc369
Posts: 1,555 Member
I am starting a post , mainly as a place to store my ideas...please feel free to add to them!
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Spinach and Bacon Omelet
Makes: 1 servings
Carb Grams Per Serving: 16
Ingredients
1 egg
2 egg whites
2 slices cooked turkey bacon, crumbled
1 cup baby spinach
1 slice whole-grain toast
1 teaspoon butter
cooking spray
Directions
Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.
Nutrition Information
Servings Per Recipe: 1
PER SERVING: 308 cal., 16 g total fat (5 g sat. fat), 16 g carb. (2 g fiber), 24 g pro.
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Peanut Butter & Banana Pancakes
Makes: 1 servings
Carb Grams Per Serving: 41
Ingredients
1/2 small banana, chopped
2 teaspoons peanut butter
1/3 cup prepared whole-grain pancake batter
1 teaspoon honey
Directions
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.
Nutrition Information
Servings Per Recipe: 1
PER SERVING: 306 cal., 14 g total fat (3 g sat. fat), 41 g carb. (5 g fiber), 9 g pro.
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Quick Breakfast Taco
Makes: 1 serving
Active Time: 15 minutes
Total Time: 15 minutes
Ingredients
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beater
Preparation
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 very lean meat0 -
Potato Egg Bake (Vegetarian)
TOTAL TIME: Prep: 20 min. Bake: 35 min.
Makes - 8 Servings
Ingredients
2 pounds Yukon Gold potatoes (about 6 medium), peeled and diced
1/2 cup water
1 cup frozen chopped broccoli, thawed
6 green onions, thinly sliced
1 small sweet red pepper, chopped
6 large eggs
8 egg whites
1 cup (8 ounces) 1% cottage cheese
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1/2 cup grated Parmesan cheese
1/2 cup fat-free milk
2 tablespoons dried parsley flakes
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Place potatoes and water in a microwave-safe dish. Cover and microwave on high for 7 minutes or until tender; drain.
Spread potatoes in a 13-in. x 9-in. baking dish coated with cooking spray. Top with the broccoli, onions and red pepper.
In a large bowl, whisk the remaining ingredients until blended. Pour over vegetables. Bake, uncovered, at 350° for 35-40 minutes or until center is set. Yield: 8 servings.
1 piece equals 235 calories, 9 g fat (4 g saturated fat), 174 mg cholesterol, 555 mg sodium, 20 g carbohydrate, 2 g fiber, 20 g protein.0 -
Ham and Cheese Squares
TOTAL TIME: Prep: 15 min. Bake: 20 min.
Makes 9 Servings
Ingredients
1-1/2 cups cubed fully cooked ham
1 carton (6 ounces) plain yogurt
1/4 cup crushed saltines (about 6)
1/4 cup shredded Swiss cheese
2 tablespoons butter, melted
2 teaspoons caraway seeds
6 eggs
Directions
1. In a large bowl, combine the first six ingredients. In a small bowl, beat eggs until thickened and lemon-colored; fold into ham mixture. Transfer to a greased 8-in. square baking dish.
2. Bake at 375° for 20-25 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting. Yield: 9 servings.
Nutritional Facts
1 serving (1 each) equals 141 calories, 9 g fat (4 g saturated fat), 166 mg cholesterol, 404 mg sodium, 3 g carbohydrate, trace fiber, 10 g protein.
Directions
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