Mornings are hectic. Getting the kids off to school. Getting ready for work. It’s easy to cut corners and sacrifice a healthy breakfast. However, breakfast truly is the most important meal of the day, especially if you are trying to lose weight. Having a breakfast packed with fiber, protein and fat is vital for keeping you satiated, to help avoid snacking and to front-load your calories at the beginning of the day so that your body has time to burn them off. Not only is eating breakfast important, but what you eat is important, too. Here are three healthy breakfast recipes from our customizable meal plans to start your day off right.
Spinach, Mushroom and Feta Crustless Quiche
INGREDIENTS
- 8 oz. button mushrooms
- 1 clove garlic, minced
- 1 10oz. box frozen spinach, thawed
- 4 large eggs
- 1 cup whole milk
- 2 oz. feta cheese
- 1/4 cup Parmesan, grated
- 1/2 cup shredded mozzarella
- Salt and pepper to taste
INSTRUCTIONS
- Preheat the oven to 350 ºF. Squeeze the excess moisture from the thawed spinach. Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.
- Add the mushrooms, garlic, and a pinch of salt and pepper to a non-stick skillet spritzed lightly with non-stick spray (or a splash of cooking oil). Sauté the mushrooms and garlic until the mushrooms are soft and all of their moisture has evaporated away (5-7 minutes).
- Coat a 9-inch pie dish with non-stick spray. Place the squeeze-dried spinach in the bottom of the pie dish. Place the sautéed mushrooms on top of the spinach, followed by the crumbled feta.
- In a medium bowl, whisk together the eggs, milk, and Parmesan. Season lightly with pepper. Pour the egg mixture over the vegetables and feta in the pie dish. Top with the shredded mozzarella.
- Place the pie dish on a baking sheet for easy transfer in and out of the oven. Bake the crustless quiche for 45-55 minutes, or until the top is golden brown (ovens may vary).
- Cut into six slices and serve.
Makes 6 servings, Prep Time: 15 minutes, Cook Time 45 minutes
1 serving: Calories – 165, Net Carbs – 5 gm, Protein – 13 gm
Avocado Egg Boats
INGREDIENTS
- 2 ripe avocados, halved and pitted
- 4 large eggs
- Kosher salt
- Freshly ground black pepper
- 3 slices bacon
- Freshly chopped chives, for garnish
INSTRUCTIONS
- Preheat oven to 350°. Scoop about 1 tablespoon worth of avocado out of each half; discard or reserve for another use.
- Place hollowed avocados in a baking dish, then crack eggs into a bowl, one at a time. Using a spoon, transfer one yolk to each avocado half, then spoon in as much egg white as you can fit without spilling over.
- Season with salt and pepper and bake until whites are set and yolks are no longer runny, 20 to 25 minutes. (Cover with foil if avocados are beginning to brown.)
- Meanwhile, in a large skillet over medium heat, cook bacon until crisp, 8 minutes, then transfer to a paper towel-lined plate and chop.
- Top avocados with bacon and chives before serving.
Makes 4 halves, Prep Time: 10 minutes, Cook Time 25 minutes
1 half: Calories – 220, Net Carbs – 1 gm, Protein – 10 gm
Blueberry Chaffle
INGREDIENTS
- 1 cup of mozzarella cheese
- 2 tablespoons almond flour
- 1 tsp baking powder
- 2 eggs
- 1 tsp cinnamon
- 2 tsp of Swerve
- 3 tablespoon blueberries
INSTRUCTIONS
- Heat up your Dash mini waffle maker.
- In a mixing bowl add the mozzarella cheese, almond flour, baking powder, eggs, cinnamon, swerve and blueberries. Mix well so all the ingredients are mixed together.
- Spray your mini waffle maker with non-stick cooking spray.
- Add in a little bit less then 1/4 a cup of blueberry keto waffle batter.
- Close the lid and cook the chaffle for 3-5 minutes. Check it at the 3-minute mark to see if it is crispy and brown. If it is not or it sticks to the top of the waffle machine close the lid and cook for 1-2 minutes longer.
- Serve with a sprinkle of swerve confectioners’ sugar or sugar free syrup.
Makes 5 chaffles, Prep Time: 5 minutes, Cook Time 15 minutes
1 Chaffle: Calories – 116, Net Carbs – 2 gm, Protein – 8 gm