Yield: 8 servings

Per serving: 69 calories 

13 g protein

1 g total fat

0 g carbohydrate

INGREDIENTS

• 2 slices low sodium bacon
• 3 potatoes, shredded
• 1/2 cup (80 g) onion, chopped
• 1/4 cup (37 g) green bell pepper, chopped
• 4 eggs
• 1/4 cup (30 g) low fat Cheddar cheese, shredded

Yield: 4 servings

Per serving: 292 calories 

17 g protein

5 g total fat

47 g carbohydrate

INSTRUCTIONS

Preheat the oven to 350°F (180°C). Fry low sodium bacon in a large skillet. (You can also use turkey bacon if you prefer.) Remove bacon to a paper towel–covered plate to drain. Add potatoes, onion, and green pepper to skillet and sauté until potatoes are crispy and onion soft. Stir in crumbled bacon. Transfer to a greased 8-inch (20-cm) square baking dish. Pour eggs over. Sprinkle it with cheese. Bake until eggs are set, about 20 minutes.

#3 Breakfast Skillet

INGREDIENTS:

• 1 tablespoon (15 ml) olive oil
• 1/4 cup (40 g) onion, finely chopped
• 1/4 cup (38 g) red bell pepper, finely chopped
• 1/2 cup (105 g) frozen hash brown potatoes, thawed
• 3 eggs, beaten

Yield: 2 servings

Per serving: 195 calories 

13 g protein

10 g total fat

13 g carbohydrate

INSTRUCTIONS:

Heat oil in a large skillet over medium heat. Sauté onion and red bell pepper until tender. Add hash browns and cook until potatoes are softened and beginning to brown, stirring occasionally. Pour eggs over vegetables and continue to cook for 5 minutes, or until set, stirring occasionally.

#4 Breakfast Enchiladas

INGREDIENTS:

• 1/2 cup (50 g) chopped scallions
• 2 cups (300 g) chopped green bell pepper
• 1 cup (160 g) chopped onion
• 2 1/2 cups (300 g) grated Cheddar cheese
• 8 whole wheat tortillas
• 4 eggs
• 2 cups (475 ml) skim milk
• 1 tablespoon flour
• 1/4 teaspoon garlic powder
• 1 teaspoon Tabasco sauce

Yield: 8 servings

Per serving: 418 calories 

28 g protein

23 g total fat

25 g carbohydrate

INSTRUCTIONS:

Preheat the oven to 350°F (180°C, gas mark 4). Mix together scallions, bell pepper, onion, and cheese. Put 5 tablespoons of mixture on each tortilla and roll up. Place seam side down in a 12 × 7 × 2-inch (30 × 18 × 5-cm) pan coated with nonstick vegetable oil spray. In a separate bowl, beat together eggs and milk, flour, garlic, and Tabasco. Pour over enchiladas. Place in the refrigerator overnight. Cover with foil and bake for 30 minutes, uncovering for the last 10 minutes.

Tip: Serve with dollops of sour cream, salsa, and avocado slices.

#5 Vegetable Omelet

INGREDIENTS:

• 1 tablespoon (15 ml) olive oil
• 2 ounces (55 g) mushrooms, sliced
• 1/4 cup (40 g) onion, diced
• 1/4 cup (37 g) green bell peppers, diced
• 1/4 cup (28 g) zucchini, sliced
• 1/2 cup (90 g) tomato, diced
• 4 eggs
• 2 tablespoons (30 g) fat-free sour cream
• 2 tablespoons (30 ml) water
• 2 ounces (55 g) Swiss cheese, shredded

Yield: 2 servings

Per serving: 263 calories

25 g protein

13 g total fat

8 g carbohydrate

INSTRUCTIONS:

Add olive oil to a large skillet and sauté mushrooms, onion, green bell pepper, zucchini, and tomato until soft, adding tomato last. Whisk together eggs, sour cream, and water until fluffy. Coat an omelet pan or skillet with nonstick vegetable spray and place over medium-high heat. Pour egg mixture into the pan. Lift the edges as it cooks to allow uncooked egg to run underneath. When eggs are nearly set, cover half the eggs with the cheese and sautéed vegetables and fold the other half over. Continue cooking until eggs are completely set.

 #6 Cinnamon Apple Omelet

INGREDIENTS:

• 1 tablespoon unsalted butter, divided
• 1 apple, peeled and sliced thin
• 1/2 teaspoon cinnamon
• 1 tablespoon (15 g) brown sugar
• 3 eggs
• 1 tablespoon cream
• 1 tablespoon sour cream

Yield: 2 servings

Per serving: 252 calories

11 g protein

16 g total fat

16 g carbohydrate

INSTRUCTIONS:

Melt 2 teaspoons of butter in an egg pan. Add apple, cinnamon, and brown sugar. Sauté until tender. Set aside. Whip eggs and cream until fluffy; set aside. Clean egg pan. Melt remaining butter, pour in egg mixture. Cook as you would for an omelet. When eggs are ready to flip, turn them, then add to the center of the eggs the sour cream and on top of that the apple mixture. Fold it onto a plate.

#7 Spinach Quiche

INGREDIENTS:

• 8 slices low-sodium bacon
• 1 cup (160 g) chopped onion
• 4 eggs, beaten
• 1 cup (235 ml) light cream
• 1 cup (235 ml) skim milk
• 1 tablespoon flour
• 1/8 teaspoon nutmeg
• 12 ounces (340 g) frozen spinach, thawed and chopped
• 4 ounces (115 g) mushrooms, sliced
• 1 cup (115 g) shredded Monterey Jack cheese
• 1 cup (115 g) shredded Cheddar cheese
• 1 prepared pie crust

 Yield: 8 servings

Per serving: 296 calories 

19 g protein

22 g total fat

8 g carbohydrate

INSTRUCTIONS:

Cook together bacon and onion. Crumble bacon. Mix all ingredients together. Pour into pie crust in a quiche-baking dish. Bake at 325°F (170°C, gas mark 3) for 50 minutes. Let stand for 10 minutes before serving.

 #8 Black Bean and Spinach Breakfast Burrito

INGREDIENTS:

• 1 egg
• 1 egg white
• 1 cup (30 g) fresh spinach
• 1/4 cup (45 g) diced tomato
• 1/4 cup (43 g) cooked black beans, drained
• 1 tablespoon grated Cheddar cheese
• 1 tablespoon (16 g) salsa
• 1 whole wheat tortilla

Yield: 1 serving

Per serving: 363 calories 

26 g protein

13 g total fat

39 g carbohydrate

INSTRUCTIONS

Preheat the oven to 350°F (180°C, gas mark 4). Mix the egg and egg white and scramble them quickly in a small frying pan. Fold in the next five ingredients. Place this mixture in the middle of the tortilla. Wrap the two sides over tightly and place the roll, seam side down, on a baking sheet coated with nonstick vegetable oil spray. Bake at 350°F (180°C, gas mark 4) for about 6 minutes until the tortilla is crisp and the filling is heated through.

 #9 California Breakfast Sandwich

INGREDIENTS:

• 6 eggs
• 3/4 cup (120 g) chopped onion
• 1 tablespoon unsalted butter
• 2 ounces (55 g) mushrooms, sliced
• 1 avocado, sliced
• 1/2 cup (90 g) chopped tomato
• 1/2 cup (60 g) grated Cheddar cheese
• 6 whole wheat English muffins

Yield: 6 servings

Per serving: 319 calories

16 g protein

16 g total fat

31 g carbohydrate

INSTRUCTIONS

Mix eggs with wire whisk. In a large skillet, brown onion with butter until clear and limp. Add mushrooms, avocado, and tomato. Stir. Add beaten eggs. Cook until almost set; add grated cheese. Spoon onto toasted English muffins.

 Tip: Serve with salsa and sour cream.

 #10 O'Brien Potatoes

INGREDIENTS:

• 4 potatoes
• 1 cup (160 g) onion, chopped
• 1/4 cup (37 g) green bell peppers, chopped
• 1 tablespoon (14 g) unsalted butter
• 1/2 teaspoon (1 g) freshly ground black pepper

Yield: 6 servings

Per serving: 201 calories

5 g protein

2 g total fat

42 g carbohydrate

INSTRUCTIONS:

Boil or microwave potatoes until almost cooked through. Drain. Coarsely chop potatoes and combine with onion and green bell pepper. Melt butter in a heavy skillet. Add potato mixture. Sprinkle black pepper over the top. Fry until browned, turning frequently.

There you go! 10 heart-healthy breakfast recipes to help you kickstart your day right. 

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