4 Healthy Breakfast Options

Now I am not sure about everyone else, but I am a man that likes to eat! When I think of healthy breakfast options my mind often wanders to foods that do not appeal to me and combinations that make me uninterested. Although breakfast is the most important meal, people often eat something quick that makes them hungry quickly after. Here are some options that are both healthy and filling for the average man…

Egg Breakfast Muffins

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This recipe for breakfast egg muffins is an easy grab and go option for busy mornings. The protein packed egg muffins are loaded with bacon, cheddar cheese and spinach for maximum flavor!

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6 egg muffins
Calories: 129 kcal

Ingredients

  • Cooking spray
  • 6 eggs
  • Salt and pepper to taste
  • 1/2 cup cooked chopped spinach excess water removed
  • 1/3 cup crumbled cooked bacon
  • 1/3 cup shredded cheddar cheese

Instructions

  1. Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
  2. Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.
  3. Add the spinach, bacon and cheese to the egg mixture and stir to combine.
  4. Divide the egg mixture evenly among the muffin cups.
  5. Bake for 15-18 minutes or until eggs are set.
  6. Serve immediately or store in the refrigerator until ready to eat.

Nutrition Facts

Calories 129 – Calories from Fat: 90
Total Fat 10g 15%
Saturated Fat 4g 20%
Cholesterol 200mg 67%
Sodium 220mg 9%
Total Carbohydrates 1g 0%
Protein 10g 20%

 

Peanut Butter & Banana Smoothie

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Ingredients

  • 3 frozen bananas
  • 1/4 cup peanut butter (smooth or chunky)
  • 1 1/2 cups soy milk (or milk)
  • 1/2 cup 2% greek yogurt
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1 tablespoon chopped roasted peanuts

 

Sweet Potato & Black Bean Burrito

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Nutrition Information

  • Serves: 6
  • Serving size: 1 burrito
  • Calories: 297
  • Fat: 9
  • Carbohydrates: 2g
  • Sugar: 4g
  • Fiber: 20g
  • Protein: 20g


Prep time:  
20 mins
Cook time:  5 mins
Total time:  25 mins

Ingredients

  • 6 low carb whole wheat tortillas
  • 3 medium sweet potatoes
  • 1- 15 oz can black beans, rinsed and drained
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder
  • few dashes of red pepper flakes, if desired
  • 8 large egg whites
  • 1 avocado, diced
  • 1/2 cup reduced fat shredded mexican or colby jack cheese
  • 1/3 cup red enchilada sauce

Instructions

  1. Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
  2. In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.
  3. In a separate medium bowl, beat egg whites together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in egg whites and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
  4. To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute egg whites, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.

 

Coconut Yogurt Quinoa Muffins

4

Ingredients

  • 1 tablespoon flaxseed meal
  • 3 tablespoons water
  • 1/2 cup mashed banana (1 large, 2 small)
  • 1/2 cup applesauce
  • 1/2 cup coconut yogurt (I used So Delicious Unsweetened)
  • 1/4 cup maple syrup
  • 1 1/4 cup oat flour (oats ground in a blender)
  • 1/2 cup quinoa flakes
  • 1/2 cup blanched almond flour
  • 1/4 cup coconut sugar
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon vanilla bean powder (or 1 teaspoon extract)
  • 1/4 teaspoon salt

Instructions

  1. Heat the oven to 350ºF. Grease a 12-cup muffin tin and set aside.
  2. Combine the flax and water and set aside to gel while you prepare the remaining ingredients.
  3. In a small bowl, beat together banana, applesauce, yogurt and syrup (add vanilla extract also, if using). Whisk in flax egg and set aside.
  4. Whisk together the dry ingredients in a separate bowl. Add to the wet and then stir to thoroughly combine (the batter will be kind of thick, but still stirable and soft).
  5. Fill each cup ¾ of the way full. Add water to the ones that are unused. Sprinkle the tops of the muffins with quinoa flakes (and turbinado sugar) if desired. Let rest for 5 minutes before baking.
  6. Bake on the center rack for 24 – 26 minutes until a cake tester inserted into the center comes out clean.
  7. Cool in the pan for 5 minutes, then transfer to a wire rack and cool completely. Resist the urge to not break into them; cooling them will allow everything to set properly. If desired, reheat in the toaster oven or in the microwave.

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