I will, with confidence, place a bet that 95% of you don’t meet your daily veggie quota on a regular basis. This may sounds extreme – but it’s not always that easy to get enough veggies in. Admittedly, I don’t always eat enough veggies everyday… and I’m a vegetarian Registered Dietitian!
Because so many of us don’t get enough veggies, I’m always recommending that my clients try adding veggies to breakfast. It’s another time to capitalize on those nutrient power-houses, while keeping you full for longer and your blood sugar in check – to just name a few benefits! Adding veggies to our breakfast can also help offset what is often a empty-calorie, high carbohydrate meal.
Now, as you can imagine, after I’ve given this recommendation, I am met with the simple question of “How?”. It may not seem natural to have veggies at breakfast to a lot of us.
Let me be of assistance. I will share with you my top 6 tried, tested and true veggie-rich breakfast recipes that I love and I know that you will too!
Beet Hummus Avocado Toast
- 1.5 cup cooked or canned chickpeas
- 3 small roasted beets (canned is okay)
- 1/2 cup goat cheese
- 1 lemon, juiced
- 2 cloves garlic
- 2 slides of bread (I prefer sourdough)
- 1 handful of baby spinach
- 1 avocado, sliced
- 2 tbsp hemp seeds
- Combine chickpeas, beets, goat cheese, lemon and garlic in food processor. Process until smooth.
- Toast bread.
- Assemble toast by adding spinach, hummus and avocado slices. Sprinkle hemp seeds on top.
Cauliflower Berry Smoothie
- 1/2 cup riced cauliflower (frozen)
- 1/2 cup mixed berries
- 1/2 cup Greek yogurt
- 1 cup milk (any kind)
- 2 tbsp chia seeds
- Combine all of the ingredients in a blender. Serve and enjoy.
Cauliflower Spinach Frittata
- 1/2 head cauliflower
- 7 eggs
- 1/2 cup milk
- 1 tsp garlic powder
- 1 cup spinach
- Preheat oven to 375 F.
- On the stove, bring a large pot of water to a boil. Drop in your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork). Roughly chop the cooked cauliflower and set aside.
- In a bowl, whisk together egg, milk, garlic powder and chopped spinach. Toss in chopped cauliflower florets until evenly coated.
- Pour mixture into a baking dish and bake for 45 minutes. Remove from oven and let cool slightly before serving. Enjoy!
Pumpkin Protein Pancakes
- 2 cup oats flour
- 1 cup plain Greek yogurt
- 1 cup pumpkin puree
- 4 large egg
- 2 tbsp maple syrup
- 2 tsp cinnamon
- 1/4 cup milk
- 2 tsp baking powder
- Preheat a skillet over medium heat and coat it with avocado oil. You want to make sure that your skillet is very hot before you start cooking your pancakes.
- Add all ingredients except for baking powder and blend until batter becomes smooth. Add baking powder last and blend for a few more seconds until fully incorporated.
- Using a ¼ cup measuring cup, drop batter onto hot skillet and cook until the edges have set and bubbles begin to form on the tops of the pancakes, about 2-3 minutes. Using a spatula, flip and cook for about 2 more minutes on the other side. Repeat until all the batter is gone, making sure to coat your skillet with oil between each batch.
Spinach Breakfast Wraps
- 1/2 cup veggie ground round
- 1 handful of spinach
- 1/4 cup carrots
- 1 whole wheat tortilla
- vegan mayonaise
- Warm up ground round in the microwave or on a skillet.
- In the meantime, layer vegan mayonnaise, spinach and carrot on tortilla.
- Add heated ground round on top of veggies. Serve and enjoy!
Cauliflower Protein Oats
- 2 cups cauliflower rice (frozen)
- 1 cup of large flaked rolled oats
- 3 cups plant-based milk (I use pea protein milk or soy milk)
- 3/4 cup vanilla protein powder
- 2 tsps cinnamon
- 1 tbsp maple syrup
- 1 apple, chopped
- 0.5 cup walnuts
- Heat up cauliflower rice in microwave for about 5 minutes, or as package directions state.
- Meanwhile, heat milk in saucepan and bring to boil.
- Once boiling, reduce heat to medium and add in oats. Stir occasionally for 5-7 minutes, or until oats have absorbed the majority of the milk.
- Once oats are cooked, mix in protein powder, heated cauliflower, cinnamon and maple syrup. Top with apple and walnuts.