Many families skip breakfast because of lack of time in the mornings. Here are seven nutritious, delicious recipes you can make the night before or prepare quickly in the morning
For additional breakfast recipes, visit the Food & Recipe Center.
Recipe Summary
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Ingredients
1 teaspoon nonfat margarine
1 cup chopped asparagus spears
1 cup chopped broccoli florets
1/4 cup chopped sweet onion
2 egg whites
1 egg
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 ounces reduced-fat shredded Cheddar cheese
2 Roma tomatoes, thinly sliced
Chopped fresh basil (optional)
Directions
1. Coat oven-proof skillet with nonstick cooking spray. Heat margarine over medium heat. Add asparagus, broccoli and onion; saute 5 minutes or until vegetables are tender.
2. In a small bowl, whisk together egg whites, egg, salt and pepper; pour over vegetables in skillet. Cover; cook until edges are set and bottom is lightly browned, about 2 minutes. Top with tomatoes and sprinkle with cheese.
3. Broil frittata 2 minutes or until lightly browned. Cut into wedges. Serve sprinkled with fresh basil, if desired.
Nutrition Facts
Calories: 198
Fat: 9g
Cholesterol: 128mg
Sodium: 369mg
Carbohydrates: 12g
Dietary Fiber: 3g
Protein: 18g
Saturated Fat: 5g
Omega-3: 0g
Oatmeal With Maple Apples and Walnuts Recipe Summary
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Servings: 4
Ingredients
1 egg white, beaten
2 tablespoons plus 1 teaspoon maple syrup
2 teaspoons dark brown sugar
1/2 teaspoon salt, divided
2 cups walnut halves
1 tablespoon unsalted butter
2 medium apples, peeled, cored and thinly sliced
1/2 cup maple syrup
1/8 teaspoon salt
1/4 teaspoon cinnamon
2 cups old-fashioned rolled oats
1/2 cup milk (optional)
Directions
1. Preheat oven to 300°F. To make candied walnuts, combine egg white, 2 tablespoons plus 1 teaspoon maple syrup, brown sugar and 1/4 teaspoon salt in a large bowl. Stir in walnuts, tossing to coat. Spread walnuts on aluminum foil-lined baking sheet. Bake 25 minutes or until crisp and lightly browned, stirring once. Remove from oven. Stir walnuts to release from foil; set aside.
2. Meanwhile, prepare maple-flavored apples. Melt butter in a large skillet over medium heat; add apples and saute 5 minutes, until almost tender. Add 1/2 cup of maple syrup, 1/8 teaspoon salt and cinnamon. Simmer 5 minutes or until apples are tender.
3. To prepare oatmeal, combine 3-1/2 cups water and 1/4 teaspoon salt in medium saucepan; bring to boil. Stir in oats; cook over medium heat 5 minutes or until thickened, stirring frequently.
4. To serve, ladle oatmeal into 4 bowls. Stir 2 tablespoons milk into each bowl, if desired. Spoon 1/4 of the apple mixture over each serving and sprinkle with 2 tablespoons candied walnuts.
Nutrition Facts
Calories: 401
Fat: 14g
Cholesterol: 8mg
Sodium: 268mg
Carbohydrates: 67g
Dietary Fiber: 5g
Protein: 8g
Saturated Fat: 3g
Omega-3: 0g
Recipe Summary
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4
Ingredients
2 cups peeled and diced very ripe mango (about 2 mangoes)
1 teaspoon light brown sugar (or more to taste)
1 cup lowfat vanilla ice cream
1/2 cup cold nonfat milk
Sprig of fresh mint (optional)
Directions
1. Place mango and sugar in blender or food processor; cover. Process to make a thick puree.
2. Add ice cream and milk; blend again. Serve in parfait glasses, garnished with mint sprigs, if desired.
Nutrition Facts
Calories: 128
Fat: 2g
Cholesterol: 3mg
Sodium: 50mg
Carbohydrates: 27g
Dietary Fiber: 2g
Protein: 3g
Saturated Fat: 1g
Omega 3: 0g
Recipe Summary
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
2 bananas, peeled
1 cup lowfat vanilla yogurt or lowfat banana yogurt
2 tablespoons honey
1/4 teaspoon cinnamon
20 large ice cubes
Directions
1. Place all ingredients, except ice, in a blender. Blend until smooth.
2. Add ice, a little at a time, and blend until smooth.
Nutrition Facts
Calories: 144
Fat: 1g
Cholesterol: 2mg
Sodium: 37mg
Carbohydrates: 33g
Dietary Fiber: 2g
Protein: 3g
Saturated Fat: 1g
Omega-3: 0g
Easy Overnight Breakfast Bake Recipe Summary
Prep Time: 35 minutes
Cook Time: 55 minutes
Total Time: 90 minutes
Servings: 8
Ingredients
8 ounces French bread, cut into 3/4-inch cubes (about 6 cups)
1 pound sausage, cooked and drained
3 cups frozen chopped spinach, thawed and well drained
1-1/2 cups shredded Cheddar cheese, divided
1 cup shredded Swiss cheese, divided
1/4 cup sliced green onions
8 eggs
4 cups half-and-half
1 teaspoon salt
1/2 teaspoon garlic pepper
1/4 teaspoon cayenne pepper
Directions
1. Place bread, sausage, spinach, 1 cup Cheddar cheese, 1/2 cup Swiss cheese and green onions in lightly greased 13" x 9" baking dish. Mix lightly.
2. Blend eggs, half-and-half, salt, garlic pepper and cayenne in medium bowl. Pour evenly over bread mixture. Cover and refrigerate at least 8 hours or overnight.
3. Preheat oven to 325°F. Uncover bowl; sprinkle remaining 1/2 cup Cheddar cheese and 1/2 cup Swiss cheese over casserole. Bake 55 minutes to 1 hour, 10 minutes or until puffed and golden and knife inserted in center comes out clean. Let stand 5 to 10 minutes before serving.
Double Blueberry Whole-Wheat Pancakes Recipe Summary
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
Sauce:
1/4 cup water
1 teaspoon cornstarch
1-1/2 cups blueberries
1/4 cup sugar
1/8 teaspoon salt
2 teaspoon lemon juice
Pancakes:
1 cup milk
1 tablespoon butter, melted
1 egg, beaten
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 teaspoon baking powder
3 tablespoon sugar
1/4 teaspoon salt
1/2 cup blueberries
Directions
1. To make blueberry sauce, stir together water and cornstarch in a medium-size saucepan. Stir in blueberries, sugar and salt. Simmer 5 minutes or until blueberries cook down and liquid is thickened, stirring occasionally. Remove from heat; stir in lemon juice. Cover; set aside.
2. To make pancakes, stir together milk, butter and egg in a small bowl. In a separate large mixing bowl, stir together dry ingredients. Pour milk mixture into dry ingredients; stir until just blended. Fold in blueberries.
3. Grease griddle or large heavy-bottomed skillet. Heat over medium heat until water sizzles when dropped on griddle. Drop batter by 1/4-cup measure onto griddle. Cook pancakes about 3 minutes on each side, or until golden. Serve with blueberry sauce.
Nutrition Facts
Calories: 240
Fat: 6g
Cholesterol: 65mg
Sodium: 427mg
Carbohydrates: 41g
Dietary Fiber: 3g
Protein: 7g
Saturated Fat: 3g
Omega-3: 0g
Recipe Summary
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 2
Ingredients
2 (8-ounce) cans refrigerated crescent rolls
3 tablespoons fresh orange juice
2 tablespoons butter or margarine, softened
1/3 cup firmly packed brown sugar
1/4 cup chopped pecans
1 tablespoon granulated sugar
1 teaspoon ground cinnamon
2/3 cup powdered sugar
1 teaspoon milk
1 teaspoon fresh orange juice
1/4 teaspoon vanilla extract
1/8 teaspoon salt
Directions
1. Unroll crescent rolls. Separate each dough portion along center perforations to form 4 rectangles; press diagonal perforations to seal.
2. Stir together 3 tablespoons orange juice, butter, brown sugar, pecans, granulated sugar and cinnamon; spread evenly over 1 side of each rectangle. Roll up jelly-roll fashion, starting at long end. Gently cut each log into six 1-inch-thick slices, using a serrated knife. Place rolls 1/4 inch apart into 2 greased 8" cake pans.
3. Bake at 375°F for 15 to 18 minutes or until golden. Cool 5 to 10 minutes.
4. Stir together powdered sugar, milk, 1 teaspoon orange juice, vanilla and salt. Drizzle over warm rolls.
