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8 Healthy and Delicious Breakfast Ideas Slideshow

8 Healthy and Delicious Breakfast Ideas Slideshow


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March 20, 2012

1. Banana Bread Protein Pancakes

The comforting flavors of cinnamon-spiced banana bread are reinvented for the morning in these fruit flapjacks...

— Meatless Monday

Click here to see the Banana Bread Protein Pancakes Recipe.

2. Slow Cooker Irish Oatmeal

Using a slow cooker eliminates the stovetop surveillance and mess...

Everything Vegan

Click here to see the Slow Cooker Irish Oatmeal Recipe.

3. Whole-Wheat Gingerbread Scones

These were inspired by our gingerbread energy bars — we think these are better!

Lindsay S. Nixon

Click here to see the Whole-Wheat Gingerbread Scones Recipe.

4. Ginger Berry Smoothie

Valaer Murray

Ginger is great for digestion while berries are super high in antioxidants...

Valaer Murray

Click here to see the Ginger Berry Smoothie Recipe.

5. Emily Mainquist's Granola

This granola recipe is the best you will ever taste — just ask my grandmom...

Emily Mainquist

Click here to see the Granola Recipe.

6. Healthy Egg White Scramble Sandwich

Maryse Chevriere

Because you can't eat bacon, egg, and cheese biscuits all the time, here is a healthy breakfast sandwich alternative...

Maryse Chevriere

Click here to see the Healthy Egg White Scramble Sandwich Recipe.

7. Simple Scrambled Eggs with Spinach and Tomato

Yasmin Fahr

Eat the spinach-tomato mixture on the side (as pictured) or feel free to combine it with the eggs...

Yasmin Fahr

Click here to see the Simple Scrambled Eggs with Spinach and Tomato Recipe.

8. Apple Molasses Bran Muffins

Golden Delicious apples, raisins, and walnuts provide diverse textures to these harvest muffins...

Meatless Monday

Click here to see the Apple Molasses Bran Muffins Recipe.


18 Crazy-Healthy Breakfasts Hearty Enough For Dinner

Everyone loves breakfast, and what's not to love? It's quick, easy, and delicious. But research also suggests that eating a healthy morning meal makes you more likely to get your vitamins and minerals, control your weight, and have lower cholesterol.

Even the simplest of breakfast staples are packed with disease-fighting nutrients (as long as you're not noshing on toaster pastries). Eggs contain a healthy dose of protein and brainpower-boosting choline, cholesterol-lowering oatmeal is packed with fiber, and blueberries are one of the richest sources of antioxidants.

So why limit these power foods to the mornings? Take a peek inside your fridge and you probably already have the staples you need to whip up these 18 hearty breakfast-for-dinner recipes in 45 minutes or less.

Wild blueberries are full of wrinkle-fighting antioxidants and fiber. Cottage cheese and nonfat Greek yogurt add almost 20 g of protein.

PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

2 c frozen wild blueberries
1 c cottage cheese
1 c fage 0% yogurt
1 c whole wheat flour
½ c water
¼ c sugar
3 eggs
Juice of 1 lemon
½ tsp baking soda
Pinch of salt

1. COMBINE the blueberries, water, and sugar in a saucepan and cook over low heat for 10 minutes, stirring often, until the blueberries begin to break apart.
2. BEAT together the cottage cheese, yogurt, eggs, and lemon juice. Mix the baking soda, flour, and salt. Stir the flour mixture into the dairy and mix just enough to blend.
3. HEAT a skillet over medium-low heat. Coat with nonstick spray and add batter in large spoonfuls (about ¼ cup). Flip when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm compote.

NUTRITION (per serving) 315 cal, 19 g pro, 50 g carb, 6 g fiber, 7.2 g fat, 2.8 g sat fat, 197 mg sodium

More from Prevention: 11 Blueberry Recipe Ideas

This hearty frittata sneaks in ¾ cup of dark leafy greens, which may help reduce your risk of cancer.

PREP TIME: 5 minutes
TOTAL TIME: 40 minutes
SERVINGS: 6

1½ Tbsp olive oil
2 lg sweet onions, thickly sliced
1 tsp coarse salt
¼ tsp pepper
2 tsp balsamic vinegar
1¼ c cubed (½ inch) cooked potatoes
¾ c cooked greens, such as mustard or kale, chopped
2 slices bacon, cooked and crumbled (optional)
8 lg eggs, beaten

1. PREHEAT the oven to 350°F.
2. HEAT the oil over medium heat in a 10-inch ovenproof skillet. Add the onion slices, ½ teaspoon of the salt, and ⅛ teaspoon of the pepper. Cook, turning with tongs, until well browned, about 10 minutes. Sprinkle with the vinegar and cook 1 minute longer.
3. ADD the potatoes, greens, bacon (if using), and remaining ½ teaspoon salt and ⅛ teaspoon pepper. Pour the eggs over the vegetables and stir to blend. Cook over medium heat until the mixture begins to set, about 3 minutes.
4. PLACE the skillet in the oven and bake for 15 minutes, or until set. Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.

NUTRITION (per serving) 213 cal, 11 g pro, 18 g carb, 2 g fiber, 11.3 g fat, 2.9 g sat fat, 558 mg sodium

Eggs are packed with hard-to-get nutrients, such as cancer-busting choline and lutein, which may help prevent macular degeneration.

PREP TIME: 10 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

6 eggs
⅓ c sliced celery
⅓ c light mayonnaise
Salt and pepper
8 slices whole-grain bread
8 slices cooked turkey bacon
8 green leaf lettuce leaves
4 slices tomato

1. PLACE the whole eggs in a large sucepan and cover with 1½ quarts of water. Bring to a simmer over high heat. Immediately shut off the burner and wait 10 minutes. Drain and run cold water over the eggs to stop cooking.
2. PEEL the eggs and chop. Combine with the celery and mayonnaise season with salt and pepper.
3. IN THE MORNING: Toast the bread while heating the bacon in a microwave. Spread 2 tablespoons egg salad on 1 toast slice and top with the bacon, lettuce, tomato, and remaining toast. Refrigerate remaining egg salad for other meals.

NUTRITION (per serving) 213 cal, 13 g pro, 7 g carb, 1 g fiber, 14.6 g fat, 3.7 g sat fat, 449 mg sodium

Spinach is a nutritional powerhouse, and red bell peppers are packed with vitamins C and A, which are powerful disease-fighting antioxidants that may help fight cancer.

PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
SERVINGS: 1

2 Tbsp chopped onion
2 Tbsp chopped red bell pepper, plus more for garnish (optional)
2 Tbsp chopped mushroom
1 c fresh spinach
1 Tbsp chopped jalapeno pepper (wear plastic gloves when handling)
1 Tbsp shredded mozzarella cheese, divided
2 egg whites, lightly beaten

1. HEAT a medium nonstick skillet coated with cooking spray over medium heat. Cook the onion for 2 minutes, or until softened. Stir in the bell pepper and mushroom cook for 2 minutes, or until tender. Add the spinach and cook, covered, for 2 minutes, or until wilted. Stir in the jalapeno. Transfer the vegetables to a plate. Sprinkle with half of the mozzarella and cover with a lid to keep warm.
2. POUR the egg whites into the same skillet coated with cooking spray. Cook until the eggs are just set in the center, tilting the skillet and lifting the edges of the omelet with a spatula to let the uncooked portion flow underneath, about 3 minutes. Sprinkle the remaining mozzarella and the vegetables over half of the omelet. Fold the omelet over the filling and transfer to a plate. Garnish with bell pepper, if using.

NUTRITION (per serving) 80 cal, 10 g pro, 7 g carb, 2 g fiber, 1.7 g fat, 0.9 g sat fat, 194 mg sodium

These pancakes combine whole wheat flour with all-purpose flour to sneak in extra fiber on top of the already-fiber-rich strawberries and bananas.

PREP TIME: 12 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

TOPPING:
1 c strawberries, sliced
1 banana, sliced
4 Tbsp sugar-free maple syrup

PANCAKES:
1 c fat-free or 1% low-fat cottage cheese
4 lg eggs
1 very ripe banana
½ c all-purpose flour
¼ c whole wheat flour
4 Tbsp butter or trans-free margarine, melted
¼ c 1% milk

1. TO MAKE THE TOPPING: Stir together the strawberries, banana, and syrup in a medium bowl. Set aside.
2. TO MAKE THE PANCAKES: Blend the cottage cheese, eggs, and banana in a blender just until smooth. Place in a large bowl. Stir in the flour and butter. Add enough milk to make a thin batter.
3. COAT a nonstick griddle or skillet with cooking spray. Drop the batter by 3 tablespoons onto the griddle for each pancake, to make a total of 16. Flip the pancakes when bubbles appear on top. Cook for 1 minute or until browned.
4. DIVIDE the pancakes among 4 plates. Spoon the topping over the pancakes.

NUTRITION (per serving) 387 cal, 17 g pro, 43 g carb, 4 g fiber, 17.4 g fat, 9.2 g sat fat, 416 mg sodium

This hearty recipe is full of lean protein and potatoes. Though spuds get a bad rap, they're full of vitamins C and immunity-boosting B6, which many people fall short on.

PREP TIME: 10 minutes
TOTAL TIME: 36 minutes
SERVINGS: 4

3 ounces pancetta, coarsely chopped
1 Tbsp vegetable oil
1 med onion, minced
½ red bell pepper, minced
2 c diced cooked turkey
2 c diced cooked potatoes
¼ c minced sun-dried tomatoes
1 Tbsp minced parsley
⅛ tsp black pepper
Pinch of coarse salt
½ tsp poultry seasoning, store-bought or homemade

1. COOK the pancetta in the oil in a large heavy skillet over medium heat until crisp, about 4 minutes.
2. ADD the onion and bell pepper, and cook until the onion is pale golden.
3. ADD the turkey, potatoes, sun-dried tomatoes, parsley, black pepper, and salt. Press down with a wide spatula and cook, uncovered, without stirring, for about 10 minutes, or until a brown crust forms on the bottom. Turn the hash and brown the other side for about 10 minutes.

NUTRITION (per serving) 174 cal, 20 g pro, 22 g carb, 3 g fiber, 0.7 g fat, 0.2 g sat fat, 137 mg sodium

Don't be afraid to slather natural peanut butter on this delicious sandwich&mdashstudies show that eating peanuts can lower your risk of coronary heart disease.

PREP TIME: 5 minutes
TOTAL TIME: 15 minutes
SERVINGS: 2

1 lg banana
1½ Tbsp low-fat whipped cream cheese
1½ Tbsp peanut butter
1 Tbsp honey
Pinch of salt
4 slices whole-grain bread

1. CUT off one-quarter of the banana and mash in a bowl with a fork stir in the cream cheese, peanut butter, honey, and salt. Spread over 2 bread slices.
2. COAT a large skillet with cooking spray and place over medium-high heat. Slice the remaining banana in half lengthwise and then in half crosswise. Place the banana halves in the pan and cook until caramelized. Arrange the bananas over the cream cheese and top with the remaining bread.
3. WIPE out the skillet, add a spritz more cooking spray, and place over medium heat. Add the sandwiches and cook until browned on each side.

NUTRITION (per serving) 318 cal, 12 g pro, 50 g carb, 6 g fiber, 9.8 g fat, 2.6 g sat fat, 374 mg sodium

Packed with low-fat Cheddar cheese, this burrito may help you fight diabetes two servings of low-fat dairy a day can cut the odds of insulin resistance by 20%.

PREP TIME: 4 minutes
TOTAL TIME: 6 minutes
SERVINGS: 1

2 eggs
1 c frozen mixed vegetables (black beans, peppers, corn)
1 whole-wheat tortilla (10" diameter)
½ c low-fat shredded cheddar cheese
¼ c salsa

1. BEAT the eggs in a medium bowl. Stir in the mixed vegetables. Spread the mixture on a microwaveable plate coated with nonstick spray.
2. MICROWAVE for 1 minute. Stir with a fork, and microwave again until the eggs are cooked.
3. SPOON into the tortilla. Top with shredded cheese and salsa. Fold, and roll.

NUTRITION (per serving) 466 cal, 38 g pro, 60 g carb, 9 g fiber, 15.5 g fat, 5.7 g sat fat, 1269 mg sodium

Pumpkin adds a rich, sweet twist to waffles, and it's packed with figure-friendly fiber and vitamin A.

PREP TIME: 13 minutes
TOTAL TIME: 35 minutes
SERVINGS: 8

5 egg whites
1½ c whole wheat pastry flour
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
¼ tsp salt
½ low-fat soy milk
1 c canned 100% pure pumpkin puree (not pie filling)
4 Tbsp honey
2 Tbsp canola oil
1 tsp vanilla extract

1. COAT a nonstick waffle iron with cooking spray. Preheat according to the manufacturer's directions.
2. PLACE the egg whites in a mixing bowl and beat on high until stiff peaks form.
3. WHISK together the flour, baking powder, baking soda, cinnamon, and salt in a medium bowl. Whisk in the soy milk, pumpkin, honey, oil, and vanilla just until blended. Gently fold in the egg whites until just combined.
4. SPOON ½ cup of batter on the bottom grids, covering two-thirds of the grids. Close the iron and bake according to the manufacturer's directions.
5. REMOVE the waffle from the iron carefully using a rubber spatula. Repeat with the remaining batter.

NUTRITION (per serving) 173 cal, 5 g pro, 30 g carb, 4 g fiber, 4.1 g fat, 0.3 g sat fat, 395 mg sodium

More from Prevention: 20 Perfect Pumpkin Recipes

Tomatoes make this recipe fresh and delicious, and they also are packed with cancer-fighting lycopene.

PREP TIME: 10 minutes
TOTAL TIME: 20 minutes
SERVINGS: 4

5 tsp extra-virgin olive oil
4 oz packed spinach (4 c)
2 (6-inch) whole-grain pitas, halved horizontally
2 lg plum tomatoes, thinly sliced
4 lg eggs
¼ tsp salt
¼ tsp freshly ground black pepper
2 oz reduced-fat feta cheese, crumbled (⅓ cup)

1. HEAT the oven to 450°F.
2. HEAT 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
3. BRUSH inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
4. DIVIDE tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

NUTRITION (per serving) 250 cal, 13 g pro, 21 g carb, 3 g fiber, 13 g fat, 3.5 g sat fat, 500 mg sodium

This fruity recipe will fill you up and boost skin health at the same time. Strawberries contain wrinkle-busting vitamin C, and almonds are rich in vitamin E, which moisturizes skin from the inside out.

PREP TIME: 5 minutes
TOTAL TIME: 15 minutes
SERVINGS: 1

1 egg
¼ c fat-free milk
¼ tsp ground cinnamon
1 slice whole grain bread
1 tsp trans-free margarine
½ c sliced strawberries
2 Tbsp sliced almonds, toasted

1. BEAT the egg in a shallow bowl with the milk and cinnamon. Dip both sides of the bread in the egg mixture.
2. MELT the margarine in a nonstick skillet over medium heat. Cook the bread for about 2 to 3 minutes per side, or until golden. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and almonds. Cover with the other toast half and the remaining strawberries and almonds.

NUTRITION (per serving) 304 cal, 16 g pro, 26 g carb, 5 g fiber, 16 g fat, 3.2 g sat fat, 268 mg sodium

Avocados make these tacos rich and creamy, and they're one of the best sources of belly-flattening monounsaturated fat.

PREP TIME: 10 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4

1 Hass avocado, peeled, pitted, and diced
1 plum tomato, chopped
¼ sm white onion, chopped
1 Tbsp chopped fresh cilantro
½ tsp salt
4 eggs
4 egg whites
2 ounces shredded 50% reduced-fat sharp Cheddar cheese
¼ tsp black pepper
1 tsp olive oil
8 corn tortillas

1. COMBINE the avocado, tomato, onion, cilantro, and ¼ teaspoon salt in a bowl.
2. WHISK together the eggs, egg whites, cheese, remaining ¼ teaspoon salt, and pepper in a separate bowl. Heat the oil in a medium nonstick skillet over medium-high heat. Add the egg mixture and cook, stirring occasionally, 3 to 4 minutes, or until set.
3. HEAT the tortillas over a gas burner, turning occasionally, about 1 minute, or place the tortillas between clean paper towels and microwave on high for 15 to 20 seconds to warm. To serve, fill each with some of the egg mixture and top with the avocado mixture.

NUTRITION (per serving) 325 cal, 16 g pro, 33 g carb, 5 g fiber, 14.4 g fat, 3.1 g sat fat, 576 mg sodium

Fulfill your breakfast food craving and boost bone health. Both the asparagus and Swiss chard are rich in vitamin K, which is essential for strong bones.

PREP TIME: 15 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

2 Tbsp olive oil
½ onion, sliced
4 c mixed vegetables (we used sliced Swiss chard, cut-up asparagus, and diced zucchini)
1 tsp salt
¼ c fresh basil leaves (optional)
3 eggs
½ c freshly grated parmesan cheese (optional)

1. PUT 1 tablespoon of the oil in 12" nonstick skillet over medium heat. when hot, add onion and cook until soft, about 3 minutes. add vegetables and ¼ teaspoon of the salt. raise heat to medium-high and cook, stirring occasionally, until softened, about 10 minutes. adjust heat as necessary so vegetables brown a little without scorching.
2. TURN heat to low when vegetables are nearly done and add basil, if using. cook, stirring occasionally, until pan is almost dry, up to 5 minutes longer for wetter ingredients such as mushrooms.
3. BEAT eggs and cheese (if using) in bowl while vegetables cook. season with remaining ¾ teaspoon salt and freshly ground black pepper. Add remaining 1 tablespoon oil to pan. Pour in eggs, using a spoon if necessary to distribute them evenly. cook, undisturbed, until eggs are barely set, about 10 minutes. run under the broiler for a minute or two to brown very slightly.
4. CUT into wedges and serve hot, warm, or at room temperature.

NUTRITION (per serving) 180 cal, 11 g pro, 6 g carb, 2 g fiber, 13.5 g fat, 3.9 g sat fat, 818 mg sodium

This recipe calls for any type of mushroom choose shiitake to get a healthy dose of selenium, an important mineral with antioxidant properties.

PREP TIME: 5 minutes
TOTAL TIME: 15 minutes
SERVINGS: 2

¼ c diced tomato
¼ c sliced mushrooms
½ c cubed ham
¼ c cubed avocado
2 eggs
4 egg whites
⅛ c low fat grated cheese

1. LIGHTLY whisk eggs and egg whites in one bowl while warming up a small skillet on the stove.
2. ONCE skillet is heated, spray with cooking spray and add in ham. Once ham has warmed up add tomatoes. Next add eggs and let cook.
3. ONCE the eggs half way done, add half the cheese and mushrooms and scramble.
4. ADD avocados towards the very end so they do not brown.
5. NOW that your eggs are done, plate and sprinkle the rest of the cheese on the top, season to your liking and enjoy

NUTRITION (per serving) 217 cal, 25 g pro, 7 g carb, 2 g fiber, 8.8 g fat, 2.3 g sat fat, 605 mg sodium

Lower your cholesterol naturally with this healthy dose of rolled oats. Add in potassium-packed bananas, and you have a quick and healthy dinner.

PREP TIME: 5 minutes
TOTAL TIME: 8 minutes
SERVINGS: 1

½ c dry quaker old fashioned quick 1-minute oats
¼ c frozen strawberries, microwaved
¼ c bananas, sliced
1 Tbsp semi-sweet chocolate chips
2 Tbsp peanuts

COOK oats with enough water to achieve desired consistency. Mix with microwaved frozen strawberries, sliced banana, chocolate chips and top with peanuts.

NUTRITION (per serving) 389 cal, 13 g pro, 56 g carb, 8.2 g fiber, 15.8 g fat, 2.6 g sat fat, 86 mg sodium

With mozzarella, Parmesan, and fat-free half-and-half, two mini quiches contain more than 15% of your daily calcium. Research shows that eating dairy foods may reduce your risk of metabolic syndrome, a condition that increases your risk of heart disease and diabetes, by 56%.

PREP TIME: 10 minutes
TOTAL TIME: 45 minutes
SERVINGS: 6

1 sheet frozen puff pastry, thawed
4 eggs
1 c fat-free half-and-half
¼ c shredded parmesan cheese
½ c shredded part-skim mozzarella cheese
2 med tomatoes, chopped
¼ c frozen chopped spinach, thawed and squeezed dry
¼ tsp black pepper

1. PREHEAT the oven to 350°F. Coat a 12-cup muffin pan with cooking spray.
2. UNFOLD the puff pastry and cut into 12 equal squares. Place one square in each muffin cup and pierce the bottom with a fork.
3. WHISK together the eggs, half-and-half, Parmesan cheese, mozzarella cheese, tomatoes, spinach, and pepper in a medium bowl.
4. DIVIDE the egg mixture among the muffin cups.
5. BAKE for 35 minutes or until a knife inserted in the center comes out clean. Serve warm or cold.

NUTRITION (per serving) 151.4 cal, 10 g pro, 8.6 g carb, 1 g fiber, 8.6 g fat, 3.7 g sat fat, 251 mg sodium

Get nearly half your daily fiber in this delicious Mexican dish.

PREP TIME: 12 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

1 can (16 oz) whole peeled tomatoes, with juice
½ sm onion, chopped
1 clove garlic, chopped
1 Tbsp chopped chipotle pepper
¼ c chopped fresh cilantro
Juice from 1 lime
Salt and black pepper to taste
1 can (16 oz) black beans
Pinch of ground cumin
8 eggs
8 corn tortillas

1. COMBINE the tomatoes, onion, garlic, chipotle, cilantro, and half of the lime juice in a food processor and pulse until well blended but still slightly chunky. Season with salt and pepper.
2. MIX the black beans, cumin, and remaining lime juice in a bowl season with salt and pepper. Use the back of a fork to lightly mash up the beans, adding a splash of warm water if necessary.
3. COAT a large nonstick skillet or saute pan with nonstick cooking spray and heat over medium heat. Break the eggs into the skillet cook until the whites have set but the yolks are still loose and runny.
4. HEAT a medium skillet over medium heat on a separate burner and add the tortillas, 2 at a time cook for 1 minute on each side, until lightly toasted.
5. SPREAD the tortillas with the beans, top with the eggs, and top the eggs with the salsa. Garnish with more cilantro, if you like, and serve immediately.

NUTRITION (per serving) 373 cal, 23 g pro, 49 g carb, 10 g fiber, 11.4 g fat, 3 g sat fat, 751 mg sodium

Women are more likely to be iron deficient, and spinach is a great way to sneak in extra iron (as well as vitamins A and K).

PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

Crepe Filling
2 packages (10 oz each) frozen chopped spinach, thawed and squeezed very dry
¾ c low-fat cottage cheese
3 lg eggs, beaten
⅓ c shredded sharp cheddar cheese
¼ tsp salt
⅛ tsp nutmeg
3 Tbsp butter, melted
¼ c grated Romano cheese

Whole Wheat Crepes:
1¾ c whole wheat pastry flour
1 c milk
1 c water
4 lg eggs
2 Tbsp butter, melted
1 Tbsp honey (optional)
¼ tsp salt
Oil, for the pan

1. MAKE the crepe batter 2 hours before you are ready to assemble this dish. Then cook the crepes.
2. TO MAKE THE BATTER: In a blender, combine the flour, milk, water, eggs, butter, honey (if using), and salt. Process until the batter is smooth. Let rest for 2 hours to allow the particles of flour to expand in the liquid, resulting in a tender crepe. Just before cooking the crepes, process the batter again briefly to blend the ingredients.
3. PREHEAT the oven to low.
4. HEAT a small heavy skillet or crepe pan to medium-high heat. The pan is ready when a drop of water "dances" on it. Oil the pan well.
5. STIR the batter and then pour about ¼ cup into the pan. Cook for about 2 minutes, or until golden brown underneath and dry on top. Flip over with your fingers and brown the other side for about 1 minute. Slide onto a heatproof plate and keep warm in the oven. If the first crepe came out too thick, thin the batter with a little liquid. Continue making crepes until all the batter is used. The finished crepes can be stacked on top of each other.
6. TO MAKE THE DISH: Preheat the oven to 350°F. Butter a shallow baking dish large enough to hold 8 rolled-up crepes in a single layer.
7. MIX together the spinach, cottage cheese, eggs, Cheddar, salt, and nutmeg in a medium bowl.
8. PLACE about ½ cup of the mixture onto each crepe, roll up, and arrange in the baking dish. Brush with the butter and sprinkle with the Romano. Bake for 20 minutes, or until heated through.

NUTRITION (per serving) 525 cal, 26 g pro, 31 g carb, 8 g fiber, 33.8 g fat, 14.1 g sat fat, 603 mg sodium


25 Fast, Healthy (and Delicious!) Breakfast Ideas

Mornings can be a hectic time. Between putting last-minute touches on homework or presentations and finding where you took off your shoes the day before, taking time to eat a healthy breakfast before you rush out the door may be easily overlooked. But it doesn&rsquot have to be.

A quick and healthy breakfast can take just a handful of minutes, be made the night before, or even a few days in advance. There&rsquos no need to flip omelets or bake fresh granola in the name of healthful meals every morning. Instead, build a healthy breakfast menu for your week from this collection of easy breakfast ideas. As you&rsquoll see, many healthy breakfast ideas can be speedy and quite tasty.

A few of these quick breakfast ideas are so good, you may decide to just repeat them daily to take away the worry of crafting a whole new breakfast menu each week. After all, whatever is easy enough for you to make and eat before you get to the office or drop the kids off at school is the right choice for a healthy morning meal.


1. Weekday Meal Prep Chicken Teriyaki Stir-Fry

There's nothing like a recipe that's packed with protein and flavor — *and* takes less than 30 minutes to make. Several of these ingredients are staples you probably already have in your pantry, like honey, soy sauce, and rice.


8 Delicious Heart-Healthy Breakfasts

Health trends come and go, but there's one piece of advice that's managed to stand the test of time: Eat breakfast! Countless studies show that partaking in a morning meal can help you lose weight, but if that's not enough to entice you to flip a pancake, at least do it for your heart. &ldquoAdults who regularly miss breakfast tend to have higher cholesterol, elevated insulin levels, and larger waist circumferences&mdashall risk factors for heart disease,&rdquo says cardiologist Arthur Agatston, MD, Prevention advisor and author of The South Beach Diet books.

But not just any morning meal will do. &ldquoThe best breakfast consists of some lean protein and fiber, which stabilize your blood sugar and keep you feeling satisfied until at least midmorning, when you should enjoy your first healthy snack of the day,&rdquo Dr. Agatston says (consider these surprisingly healthy snack options).

Check out these 8 delicious breakfast recipes, all packed with nutrient-rich, heart-healthy superfoods.

Fatty cold-water fish like salmon are rich in heart-healthy omega-3 fatty acids, as well as selenium, an antioxidant shown to help protect your heart. (See if you should buy wild salmon or farmed with our Health Food Face-Off.) Serve this frittata with some multigrain toast to up the fiber factor.

2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and coarsely chopped
6 egg whites
4 whole eggs
½ tsp dried tarragon or 1½ tsp fresh, minced
¼ c cold water
2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
½ c chopped fresh basil, arugula, or spinach (garnish)

1. PREHEAT oven to 350°F.
2. HEAT heavy 8" ovenproof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.
3. ADD scallions and sauté, stirring periodically with spatula, until soft, about 30 seconds.
4. WHISK egg whites, eggs, tarragon, water, and salt and black pepper to taste in a medium bowl.
5. POUR mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
6. TRANSFER to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
7. REMOVE using spatula, make sure that none of frittata is stuck to pan. Gently slide frittata onto warm serving platter. Garnish with fresh basil, if desired.

NUTRITION (per serving) 96 cal, 10 g pro, 2 g carb, 0.4 g fiber, 5.4 g fat, 1.3 g sat fat, 373 mg sodium

Whole grains like oats (the plain, non-processed kind) help prevent artery-clogging atherosclerosis by interfering with cholesterol absorption, says Dr. Agatston. Here, creamy oatmeal is topped by blueberries, which are packed with cholesterol-lowering pectin and disease-fighting antioxidants.

¼ c steel-cut oats
¼ c fat-free milk
1 c water
1 Tbsp almonds
1/3 c fresh or frozen blueberries
1 tsp ground flaxseed

1. BOIL 1 cup of water over high heat.
2. ADD ¼ cup of steel-cut oats.
3. COOK, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly.
4. ADD ¼ cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.

NUTRITION (per serving) 178 cal, 10 g pro, 26 g carb, 5 g fiber, 5.8 g fat, 0.5 g sat fat, 40 mg sodium

Chocolate and coffee, while some of our biggest vices, are also great for our health in moderation, says Dr. Agatston. They both contain key antioxidants and polyphenols that reduce the risk of type 2 diabetes while improving blood flow. The olive oil in these waffles adds a healthy dose of monounsaturated fat.

1½ c whole grain pastry flour
½ c unsweetened cocoa powder
2 tsp baking powder
¼ tsp baking soda
1 c 1% milk
½ c packed brown sugar
2 tsp espresso powder
3 Tbsp light olive oil
3 egg whites
1/8 Tbsp salt
2 Tbsp dark chocolate chips (optional)
Maple syrup

1. WHISK together the flour, cocoa powder, baking powder, and baking soda in a large bowl until combined.
2. MAKE a well in the center of the flour mixture and add the milk, sugar, espresso powder, and oil. Whisk the ingredients together until blended.
3. PREHEAT a waffle iron for 4 minutes, or according to the manufacturer's instructions. (A drop of water should sizzle and bounce when dropped on the iron.)
4. BEAT the egg whites and salt with an electric mixer at high speed just until they form soft peaks.
5. FOLD the whites into the chocolate batter in 3 additions, folding in the chocolate chips with the last addition of whites. Fold just until the mixture is combined.
6. COAT the heated waffle grids with cooking spray right before using. Add enough batter to almost cover the waffle grids (3/4 cup) and cook for 3 to 4 minutes. Repeat with the remaining batter. (To keep warm, place a single layer of waffles on a foil-lined baking sheet in a preheated 250°F oven.)
7. SERVE with maple syrup.

NUTRITION (per serving) 306 cal, 9 g pro, 50 g carb, 6 g fiber, 10.5 g fat, 2.2 g sat fat, 346 mg sodium

The raisins in this recipe offer up valuable potassium, which helps control blood pressure, while the walnuts add crunch and heart-healthy monounsaturated fat, Dr. Agatston says.

1/3 c sugar
2 lg eggs
¼ c vegetable oil
1 lg carrot, grated
1 sm granny smith apple, unpeeled, grated
½ c golden raisins
½ c pitted prunes, finely chopped
1/3 c walnuts, chopped
½ c unbleached all-purpose flour
½ c whole wheat flour
¼ c quick-cooking oats
1½ tsp baking soda
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp salt

1. PREHEAT oven to 350°F. Line a 12-cup muffin pan with paper liners or coat with cooking spray.
2. COMBINE the sugar, eggs, oil, carrot, apple, raisins, prunes, and walnuts in a medium bowl.
3. WHISK together the all-purpose flour, whole wheat flour, oats, baking soda, cinnamon, nutmeg, and salt in a large bowl.
4. STIR in the carrot mixture just until blended. Divide the batter among the muffin cups.
5. BAKE for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Let cool for 5 minutes in the pan on a rack before removing.

NUTRITION (per serving) 187 cal, 3 g pro, 27 g carb, 3 g fiber, 7.6 g fat, 1.1 g sat fat, 227 mg sodium

Almonds are a great source of heart-healthy omega-3 fatty acids. &ldquoWhen substituted for saturated fat in the diet, nuts can help lower bad (LDL) cholesterol without affecting levels of good (HDL) cholesterol,&rdquo says Dr. Agatston. The chia and flaxseeds help fight plaque buildup.

2½ c almond flour
1 tsp baking soda
¼ tsp sea salt
1 Tbsp ground chia seed or flaxseeds
3 eggs, separated
1 c yogurt
1 Tbsp honey

1. PREHEAT the oven to 300°F. Grease and flour (using almond flour) a loaf pan.
2. COMBINE the flour, baking soda, sea salt, and chia seeds in a small bowl. Set aside.
3. WHISK the egg yolks, yogurt, and honey until light and fluffy in a small bowl. Stir in the flour mixture.
4. BEAT the egg whites until stiff peaks form in a small bowl. Fold the egg whites into the batter. Pour into the loaf pan.
5. BAKE for 45 to 50 minutes, or until a toothpick inserted in the center comes out clean.

NUTRITION (per serving) 129 cal, 6 g pro, 6 g carb, 2 g fiber, 10.2 g fat, 1.2 g sat fat, 179 mg sodium

Avocados are positively packed with heart-healthy (and belly-flattening) monounsaturated fats. And when it comes to your cholesterol, those fats are doubly effective: In a Canadian Medical Association Journal study, participants who ate an avocado-rich diet decreased their bad LDL cholesterol by 22% while upping their good HDL cholesterol by 11%.

2 lg egg whites
2 Tbsp reduced-fat shredded sharp cheddar cheese
1 multigrain english muffin, toasted
2 slices avocado, about ½ ounce
4 tsp jarred chunky salsa

1. COAT a small nonstick skillet with cooking spray and heat over medium-high heat.
2. STIR in the egg substitute and cheese and cook 2 minutes per side.
3. PLACE the eggs on the bottom half of the English muffin.
4. TOP with the avocado slices and salsa, then replace the top of the muffin.

NUTRITION (per serving) 276 cal, 16g pro, 35 g carb, 5 g fiber, 8.7 g fat, 2.7 g sat fat, 557 mg sodium

&ldquoThere is mounting evidence that something in dairy foods, perhaps the calcium, not only strengthens bones but also protects the heart and reduces high blood pressure,&rdquo says Dr. Agatston. Choose low-fat varieties to minimize saturated fat intake. Bonus: You&rsquoll get a healthy antioxidant boost from the dark chocolate and blueberries in this recipe.

3/4 c low fat cottage cheese
3 Tbsp confectioners' sugar
2 tsp granulated sugar
¼ tsp vanilla extract
4 c blueberries, divided
4 tsp dark chocolate morsels, divided

1. COMBINE the cottage cheese, sugars, and vanilla extract in a blender and blend on high until the mixture is smooth and creamy.
2. SPOON ½ cup of the berries into the bottom of each of 4 parfait glasses. Spoon 2 heaping tablespoons of the cheese mixture on top of the berries. Add another layer of ½ cup berries.
3. TOP with 1 heaping tablespoon of the cheese mixture and 1 teaspoon of the chocolate morsels on top of each parfait.

NUTRITION (per serving) 168 cal, 6 g pro, 34 g carb, 4 g fiber, 2.4 g fat, 1.3 g sat fat, 159 mg sodium

An apple a day can help keep the cardiologist away by lowering your LDL by up to 40%, according to a study published in the Journal of Functional Foods. Get yours plus some warm comfort in this easy baked oatmeal.

1 med cooking apple, cored and chopped
½ c old-fashioned rolled oats
2 Tbsp raisins
½ tsp cinnamon
Pinch of salt
1 c water

1. PREHEAT the oven to 350°F.
2. COMBINE the apple, oats, raisins, cinnamon, salt, and water in a small baking dish and stir well.
3. BAKE, uncovered, stirring once or twice, for 15 to 20 minutes, or until the mixture becomes thick and the apple pieces are fork-tender.

NUTRITION (per serving) 289 cal, 8 g pro, 61 g carb, 9 g fiber, 2.9 g fat, 0.1 g sat fat, 302 mg sodium


12 Easy Low-Calorie Breakfasts To Start Your Day Off On The Right Foot

These low-cal breakfasts fill you up while staying within your daily calorie goals.

Whether you're trying to lose a few pounds or just up your energy throughout the day, eating a healthy, balanced breakfast can help you out. These low-calorie breakfasts fill you up and are super easy to make so your morning can stay stress-free. Looking for more healthy meal ideas? Stick to your new habits with these delicious low-calorie dinners.

Let your Instant Pot do all the work and you will be rewarded with creamy and pleasantly chewy oats.

Greek yogurt adds some protein to this perfect smoothie while berries keep it nice and (naturally!) sweet.


35 Mother&rsquos Day Breakfast Ideas That Put Last Year&rsquos Sad Pancakes to Shame

Mom has spent her entire life making you pancakes and omelettes for breakfast. Now it's time to return the favor. Whip up an amazing brunch using one of these delicious and easy recipes. The best part: You'll get to enjoy your Mother's Day gift, too!

Cheesy, bacon goodness in one bite. Make a few batches because these are too easy to eat.

Get the recipe at Good Housekeeping.

Your favorite bagel but in casserole form. Who knew such an amazing thing existed!?

Get the recipe at Delish.

Impress mom with your baking skills by making the ultimate breakfast classic: cinnamon rolls.

Get the recipe at Woman's Day.

Low-carb and delicious? How could anyone pass up this amazing breakfast dish?

Get the recipe at Delish.

These devilish-ly good eggs will be the hit of brunch, so make sure you boil a few extra eggs just in case.

Get the recipe at Good Housekeeping.

You can't have brunch without the booze, but it's time to upgrade the traditional Bloody Mary. Beets have lots of antioxidants, so drinking one (or two) of these is basically like doing a juice cleanse.

Get the recipe at CountryLiving.

Pull out the waffle iron for a healthy alternative to your usual griddle breakfast. Add an egg on top for more sustenance.

Get the recipe at Delish.

Although the name may make it sound bad, this dish is basically shakshouka, or eggs poached in a tomato sauce, but with a spicy sausage addition.

Get the recipe at Averie Cooks.

This pancake variation is basically like having dessert for breakfast, which the kids will absolutely love.

Get the recipe at Delish.

These taquitos are perfect for a leisurely weekend breakfast, but the leftovers are even better to throw in the freezer for weekdays. A win-win.

Get the recipe at Mexican Please.

You've never tasted a Pop Tart like this before. With a Nutella center and sprinkles on top, you'll feel like a kid again.

Get the recipe at Inside BruCrew Life.

Get your bagel fix in a creative new way with this ridiculously tasty breakfast. Just spread mashed avocado on the bagel, crack an egg into the center, and eat up.

Get the recipe at Well Plated.

Tacos aren't just for Tuesdays. You'll want to wake up to this mix of cheesy scrambled eggs, black beans, avocado, and hot sauce every day.

Get the recipe at A Beautiful Plate.

Donuts are the ultimate breakfast food, and they're even better when you combine them with dessert. Oreos for the win!

Get the recipe at Deliciously Yum.

This Southern classic gets a healthier twist when you bake the chicken instead of frying it. The sandwich can also easily be made gluten- and dairy-free, depending on dietary needs.

Get the recipe at Murphy Goode Winery.

Egg cups are a super simple way to make a very fancy-looking breakfast (just use muffin tins!). This variation has a base made of grated sweet potato, cheddar cheese, and a hint of garlic.

Get the recipe at Fit Foodie Finds .

Pie meets French toast in this mouth-watering take on a breakfast staple.

Get the recipe at Baker By Nature .

These dainty cups are a smart, bite-sized twist on ordinary old hash browns.

Get the recipe at The Yummy Life.

This muffin version of the classic cinnamon sugar donut is far easier than rolling and frying your own donuts. But be warned: this butter- and sugar-heavy recipe is definitely not a low-cal breakfast option.

Get the recipe at Creations by Kara .

Breakfast-style bruschetta can be made with the veggies of your choice and sits atop an English muffin base, much like the standard Eggs Benedict.

Get the recipe at Grumpy's Honeybunch .

Give your muffin tin a break from the pastries, and use it for something savory instead. Give 'em 10 minutes in the oven, and you'll have an easy breakfast to heat up all week.

Get the recipe at Baked At Midnite.

Morning coffee, meet your new best pastry friend. You'll start with a flat piece of dough and cut strips along the side, slather on cream cheese and sugar, dump blueberries and sliced almonds on top, then carefully braid the dough over the fillings. Easy breezy!


Healthy Bacon, Egg, and Potato Breakfast Casserole

Here's a good option for when you're craving something more brunch-y, as opposed to a traditional breakfast. This casserole is made with low-fat cheese, lean turkey bacon, and loads of veggies.

Per serving: 184 cal, 7 g fat, 16 g carbs, 15 g protein, 1 g fiber


26 Quick, Healthy Breakfast Recipes for Busy Mornings

While weekends are a time for moving slowly and sitting down to a long, leisurely breakfast with your family, weekday mornings tend to be fast and hectic, especially right now, when so many of us are wearing multiple hats due to COVID-19. Some days, you might not even have time to spend more than half an hour cooking and enjoying breakfast. When that's the case, you need quick, easy, and healthy breakfast options. Whether you want to whip up a colorful smoothie or fold a quick omelet, such as the Mushroom, Parmesan, and Watercress Omelet, pictured here, we're sharing nourishing breakfast bites that everyone can make fast.

If you want to give your family a nutritious breakfast treat that they'll all enjoy, try our Gluten-Free Peanut Butter-Banana Waffles. They're packed with protein, a bit of sweetness, and best of all, they come together in just 30 minutes. Another good option for busy morning is the versatile muffin, which can be made ahead of time and grabbed just as you're running out the door. Our Morning Glory Muffins are made with a combination of all-purpose flour and whole-wheat flour, plus a super moist quartet of grated carrots, apples, shredded coconut, and golden raisins for an extra dose of nutrients. Store them in an airtight container so that they stay fresh throughout the week.

Another make-ahead winner for breakfast is our No-Cook Overnight Oats. Just as its name implies, all you need to do is combine oats, milk, and spices in a jar and let it sit in the refrigerator overnight. Feel free to add chopped fresh or dried fruit, nuts, more spices, and nut butter to the mix, too. Plus, you can take it on the go and bring it right to work if you're truly pressed for time.

From homemade granola to variations on avocado toast, these quick and healthy breakfast recipes will make you want to jump right out of bed.


11. Turkey and Cheese Scramble

Eggs, sliced turkey and cottage cheese — all three are impressive sources of protein and all three are what make up the entirety of this breakfast scramble. This dish tops out at 34 grams of protein so by having this for breakfast, you'll already be off to a great start with spreading your protein intake throughout the day versus just backloading at dinner, like most of us do, according to data published in June 2014 in the Journal of Nutrition.

Don't be shy with the veggies either — throw in some onions, mushrooms or tomatoes into the mix for added nutrients.

Get the Turkey and Cheese Scramble recipe and nutrition info here.