1
Adobe Stock
Baked Blueberry French Toast Casserole
When you want French toast for the whole family without the hassle, you can prep this make-ahead breakfast casserole the night before and pop it in the oven for an easy morning treat. Per the USDA, blueberries and almonds contain antioxidants and fiber, while thenuts add healthy fats and proteinto a dish that usually skimps on such nutrients, so while it tastes indulgent, it’s actually good for you.
contains Wheat, Dairy, Eggs, Tree Nuts
5.0 out of 5 reviews
SERVES
6
CALORIES PER SERVING
303
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
45 min
TOTAL TIME
55 min
Ingredients
2 cups fresh blueberries (or frozen and thawed), plus more for garnish
2 cups nonfat milk or nondairy milk of your choice
6 large eggs
2 tsp pure almond extract
¼ cup pure maple syrup
½ tsp ground cinnamon
1 baguette, preferably whole-wheat
¼ cup sliced almonds, for garnish
Directions
1 Preheat oven to 350 degrees F. Spray the bottom and sides of a 9x13-inch baking dish with cooking spray. Add blueberries to the baking dish and set aside.
2 Slice the baguette into rounds or cubes and arrange in the prepared baking dish.
3 In a mixing bowl, whisk together milk, eggs, almond extract, maple syrup, and cinnamon. Pour over the bread, making sure it is evenly coated.
4 Bake until the mixture is set and lightly browned, about 45 to 50 minutes. Top with almonds and more blueberries, if desired.
Nutrition Facts
Amount per serving
calories
303
total fat
10g
saturated fat
1.9g
protein
14g
carbohydrates
39g
fiber
3.2g
sugar
19.1g
added sugar
8.8g
sodium
304mg
Tips
This French toast casserole can be made the night before and refrigerated overnight for an easy no-prep morning!
TAGS:
Wheat, Dairy, Eggs, Tree Nuts, Mediterranean, Vegetarian, Family-Friendly, Breakfast
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2
Brent Hofacker/Adobe Stock
Spinach and Cheddar Mini Quiche
Want a new, addictive way to enjoy eggs? Try them bite-sized, baked into a flaky crust with cheese and spinach. Naturally high in folate and vitamins A and C, as well as a rich source of carotenoids, spinach may help guard against age-related vision problems, heart disease, and some forms of cancer,Mayo Clinic notes.
contains Wheat, Dairy, Eggs
4.3 out of 3 reviews
SERVES
12
CALORIES PER SERVING
154
AUTHOR
Kelly Kennedy, RDN
PREP TIME
20 min
COOK TIME
15 min
TOTAL TIME
35 min
Ingredients
8 large eggs
¾ cup nonfat milk
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ tsp garlic powder
12 sheets phyllo dough or 2 prepared pie doughs
¼ cup vegetable oil
½ cup shredded cheddar cheese
1 cup baby spinach, roughly chopped
2 tbsp finely chopped chives
Directions
1 Preheat oven to 325 degrees F. In a mixing bowl, whisk together eggs, milk, salt, pepper, and garlic powder. Set aside.
2 On a cutting board or clean working station, lay a sheet of phyllo dough. Lightly brush it with oil and lay another sheet on top. Brush that sheet with oil and lay a third sheet on top. Keeping them together, cut the sheets into four equal squares. Repeat this three times for a total of 36 piles of phyllo dough. Lay the phyllo dough into a mini muffin tin, pushing down to create space for the filling. (Alternatively, use a round cookie cutter to cut the pie dough into even circles and use those as the crust).
3 Evenly divide cheese, spinach, and chives among the muffin cups and top with egg mixture. Bake in the preheated oven until the eggs are set, about 15 to 20 minutes. Serve warm or at room temperature.
Nutrition Facts
Amount per serving
Serving size3 mini quiche
calories
154
total fat
10g
saturated fat
2.6g
protein
7g
carbohydrates
9g
fiber
0.4g
sugar
0.2g
added sugar
0.2g
sodium
164mg
Tips
These quiche cups are delicious with any veggies and cheese you have on hand. Try mixing things up by using different ingredients for the filling!
TAGS:
Wheat, Dairy, Eggs, Vegetarian, Family-Friendly, Breakfast, Appetizer
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3
iStock
Easy Whole-Wheat Waffles
Waffles are a classic, but are generally chock full of sugar and refined grains. Rest assured, this nutritious twist won’t disappoint in the flavor department. By using whole-wheat flour, you’ll be getting more fiber and B vitamins in addition to antioxidants and phytochemicals, notes the Harvard T.H. Chan School of Public Health. In fact, these high-fiber waffles will start your day off right with almost 8 g per serving!
contains Wheat, Dairy, Eggs
SERVES
4
CALORIES PER SERVING
363
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
1½ cups whole-wheat flour
1 tbsp baking powder
½ tsp kosher salt
1 tbsp sugar
1¼ cups nonfat milk or nondairy milk of your choice
3 tbsp vegetable oil
2 large eggs
1 tsp pure vanilla extract
2 cups fresh berries
Directions
1 Preheatwaffle maker according to the manufacturer's instructions.
2 In a large mixing bowl, whisk together flour, baking powder, salt, and sugar.
3 In a separate mixing bowl, whisk together milk, vegetable oil, eggs, and vanilla extract until well combined.
4 Add the wet ingredients to the dry ones and stir until just combined. Be careful not to overmix, as this can make the waffles tough.
5 Pour the batter onto the waffle maker, using the amount recommended by the manufacturer. Close the lid and cook until waffles are golden brown and crispy, usually about 3 to 5 minutes.
6 Serve immediately, topped with fresh berries.
Nutrition Facts
Amount per serving
Serving size2 small waffles or 1 large waffle
calories
363
total fat
14g
saturated fat
2.5g
protein
12g
carbohydrates
50g
fiber
7.7g
sugar
12.5g
added sugar
3.3g
sodium
579mg
TAGS:
Wheat, Dairy, Eggs, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, High-Fiber, Cholesterol-Conscious, Family-Friendly, Breakfast
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4
Brent Hofacker/Adobe Stock
Chocolate Chip Peanut Butter Pancakes
These chocolate chip peanut butter pancakes sound (and taste) decadent, but they are surprisingly nutritious, filling, and naturally gluten-free. That’s because they use oat flour, which you can make yourself. Each serving of pancakes will net you more than 7 gof fiber — not a bad way to help you fulfill your daily requirement of this essential nutrient.
contains Eggs, Soy, Peanuts
5.0 out of 5 reviews
SERVES
8
CALORIES PER SERVING
360
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
2½ cups old-fashioned oats
2 medium-ripe bananas, peeled
2 large eggs
1 cup unsweetened soy milk, or milk of your choice
2 tsp pure vanilla extract
⅓ cup natural smooth peanut butter
¾ tsp baking powder
¼ tsp kosher salt
½ cup semi-sweet chocolate chips
Oil, for pan
Directions
1 Preheat a griddle or large skillet over medium-low heat. Place oats in a blender or food processor and blend until it becomes a fine flour. Add bananas, eggs, milk, vanilla extract, peanut butter, baking powder, and salt and blend until completely smooth, about 30 seconds to 1 minute. Gently fold in chocolate chips (or reserve them to be served on top of the pancakes).
2 Lightly oil the cooking surface and scoop ¼ cupof batter onto it, being sure to leave space between each. Cook until bubbles form, about 1 to 2 minutes. Flip pancakes and cook 1 to 2 minutes more. Serve warm.
Nutrition Facts
Amount per serving
Serving size2 pancakes
calories
360
total fat
14g
saturated fat
3.8g
protein
12g
carbohydrates
48g
fiber
7.2g
sugar
12.3g
added sugar
8.1g
sodium
142mg
TAGS:
Eggs, Soy, Peanuts, Gluten-free, Peanuts, Vegetarian, High-Fiber, Family-Friendly, Breakfast
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5
Elena Veselova/Getty Images
Grab-and-Go Baked Oatmeal Cups
Baked oatmeal cups are sure to be a family favorite! Bake them on the weekend and have enough for a whole week of breakfasts! Plus, this gut-friendly recipe is incredibly versatile, allowing you to choose your mix-ins and create variety even within the same batch. The rolled oats, fruits, nuts, and seeds all add fiber, which helps nourish your microbiome. Most importantly, these oatmeal cups are absolutely delicious!
contains Soy, Eggs, Tree Nuts
5.0 out of 10 reviews
SERVES
12
CALORIES PER SERVING
229
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
3 cups old-fashioned oats
1½ cups unsweetened soy milk or low-fat cow’s milk
2 large eggs
¼ cup pure maple syrup
½ cup unsweetened apple sauce
1 tsp baking powder
1 tsp ground cinnamon
¼ tsp kosher salt
2 tbsp chia seeds
1 tsp pure vanilla extract
½ cup chopped walnuts
1½ cups fruit of your choice (berries, apple, pear, or other)
Fresh fruit, nuts, coconut for topping (optional)
Directions
1 Preheat oven to 350 degrees F. Lightly spray a regular-sized muffin tin with nonstick spray.
2 In a mixing bowl, gently mix together all ingredients except fruit until evenly combined. Using a rubber spatula, gently fold in fruit until just mixed. Spoon batter into prepared muffin tin, filling each muffin all of the way.
3 Bake in preheated oven until oatmeal is set and edges begin to brown, about 25–30 minutes.
4 Cool for at least 5 minutes before serving. Store leftovers in an air-tight container in the refrigerator.
Nutrition Facts
Amount per serving
Serving size1 muffin cup
calories
229
total fat
8g
saturated fat
0.7g
protein
8g
carbohydrates
33g
fiber
5.5g
sugar
7.5g
added sugar
4.1g
sodium
87mg
TAGS:
Soy, Eggs, Tree Nuts, Cholesterol-Conscious, Breakfast, Anti-Inflammatory, Diabetes-Friendly, Gluten-free, Heart-Healthy, Mediterranean, High-Fiber, Low-Sodium, Vegetarian
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6
Getty Images
Healthy Banana Bread
Even though it has a fruit in its name, banana bread traditionally contains loads of refined sugar and saturated fat from butter. By swapping 1 cup of all-purpose flour for whole-wheat flour, this recipe adds more than 9 gof filling fiber to your loaf, per USDAdata. Greek yogurt replaces some of the butter and adds protein, along with chia seeds, which the USDA notes will also add heart-healthy omega-3 fats to your morning meal. Not bad for bread!
4.2 out of 19 reviews
SERVES
10
CALORIES PER SERVING
251
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
Ingredients
1 cup whole-wheat flour
1 cup all-purpose flour
1 tsp baking soda
½ tsp baking powder
½ tsp kosher salt
¾ tsp ground cinnamon
3 large overripe bananas
2 large eggs
½ cup nonfat plain Greek yogurt
½ cup maple syrup
2 tsp pure vanilla extract
⅓ cup canola or vegetable oil
2 tbsp chia seeds
Directions
1 Preheat oven to 325 degrees F. Lightly grease a standard loaf pan (8.5x4.5x2.5 inches) and set aside.
2 In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking soda, baking powder, salt, and cinnamon. Mix together until evenly combined.
3 In a separate large mixing bowl, mash bananas using a potato masher or the back of a fork. Mix in eggs, yogurt, maple syrup, vanilla, oil, and chia seeds. Stir thoroughly.
4 Add dry ingredients to wet ones and stir gently until just moistened (some lumps will remain).
5 Pour into prepared loaf pan and bake in until a toothpick inserted into the center comes out clean, about 55 to 65 minutes.
Nutrition Facts
Amount per serving
calories
251
total fat
10g
saturated fat
0.9g
protein
6g
carbohydrates
36g
fiber
2.9g
sugar
13.2g
added sugar
9.8g
sodium
226mg
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7
Susan Brooks-Dammann/Stocksy
Bacon, Tomato, and Onion Egg Cups
These egg-based cups pack a lot more protein — more than 20 grams (g) per serving — than the traditional muffin and pack in veggies, too. Eggs are an excellent source of choline, according to data from the USDA, which is an essential nutrient linked to improved metabolism and cell health, per the NIH. These mini-frittatas are less messy than other egg-based breakfasts, so they travel well.
contains Eggs, Dairy
4.4 out of 16 reviews
SERVES
4
CALORIES PER SERVING
345
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 slices bacon, chopped
1 yellow onion, diced
2 cloves garlic, minced
3 tbsp sun-dried tomatoes, diced
12 large eggs, whisked
¼ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup goat cheese
2 scallions, sliced (for garnish)
Directions
1 Preheat oven to 350 degrees F. Lightly spray a muffin tin with nonstick spray.
2 Place a skillet over medium heat. Add bacon and cook until it begins to release some of its oil. Add the onion and garlic. Cook, stirring frequently, until vegetables are softened and bacon is crispy, about 5–8 minutes. Addthe sun-dried tomatoes.
3 Using a spoon, evenly distribute vegetable mixture in prepared muffin tin.
4 In a mixing bowl, whisk together eggs, salt, and pepper. Evenly distribute among muffin cups. Add a small amount of goat cheese to each muffin cup.
5 Bake until eggs are fully set, about 10–12 minutes. Serve warm or chill until serving.
Nutrition Facts
Amount per serving
Serving size3 muffins
calories
345
total fat
24g
saturated fat
8.6g
protein
23g
carbohydrates
7g
fiber
1g
sugar
4.1g
added sugar
0.1g
sodium
390mg
Tips
Use any veggies you like (or have on hand) in this recipe. Enjoy endless possibilities of egg cup combos!
Make a batch ahead of time and freeze them for later use. To do this, simply cool completely and place in a single layer in a zip top freezer bag in the freezer. Use within 1 month of freezing.
TAGS:
Eggs, Dairy, Breakfast, Family-Friendly, Gluten-free, Low-Carbohydrate, Mediterranean, Quick & Easy
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8
Jeff Wasserman/Stocksy
Blueberry-Lemon Cottage Cheese Muffins
Muffins are perhaps the most popular portable breakfast. However, they usually contain unhealthy fats and added sugars — lots of them. Plus, traditional muffins are high in carbs with next to no protein, making for a breakfast that is high in calories without being very filling. Cottage cheese gives these delicious muffins a serious protein boost. In addition to being packed with protein, cottage cheese is also a good source of vitamins and minerals such as phosphorus, according to data from the USDA. As an added bonus, muffins are great for freezing, meaning you can whip up a batch of these muffins and freeze most of them to enjoy for weeks to come.
contains Wheat, Eggs, Dairy
3.4 out of 56 reviews
SERVES
12
CALORIES PER SERVING
191
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
1 cup whole-wheat flour
1 cup all-purpose flour
2 tsp baking powder
½ tsp baking soda
½ tsp kosher salt
1 lemon, zested and juiced
2 eggs
⅓ cup honey
1 tsp pure vanilla extract
⅓ cup canola oil
1 cup lowfat cottage cheese
1 cup fresh blueberries or frozen (but not defrosted)
Directions
1 Preheat oven to 400 degrees F. Line a 12-cup muffin tin with muffin liners and set aside.
2 In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt.
3 In a separate mixing bowl, combine lemon zest and juice, eggs, honey, vanilla, oil, and cottage cheese. Mix thoroughly.
4 Stir dry ingredients into wet ones and mix until just moistened. Gently stir in blueberries, being careful not to overmix.
5 Bake until a toothpick inserted into the center comes out clean, about 15 to 18 minutes.
Nutrition Facts
Amount per serving
calories
191
total fat
8g
saturated fat
0.9g
protein
6g
carbohydrates
26g
fiber
1.7g
sugar
9.7g
added sugar
7.7g
sodium
268mg
Tips
If you don’t love the look of cottage cheese, simply place the cottage cheese in a food processor or blender before adding it to this recipe for all the same nutrition and none of the lumps!
TAGS:
Wheat, Eggs, Dairy, Breakfast, Family-Friendly, Heart-Healthy, Quick & Easy, Snack, Vegetarian
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9
Suchita Kalele/Stocksy
Next-Level Fruit Salad
This colorful fruit salad, served with a light lemon poppy seed dressing, is brimming withvitamin C, a powerful antioxidant that helps protect your cells from damage caused by free radicals, compounds associated with aging and chronic diseases. Persian cucumbers, a smaller and more tender variety, keep it from getting overly sweet.
contains Dairy
5.0 out of 3 reviews
SERVES
6
CALORIES PER SERVING
250
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
20 min
TOTAL TIME
20 min
Ingredients
3 kiwi, sliced into rounds
3 apricots or peaches, thinly sliced
1 quart strawberries, washed, stemmed, and quartered
1 small watermelon or ½ traditional watermelon, rind removed, cut into small slices
3 Persian cucumbers, sliced into rounds
1 lemon, juiced
2 tbsp grapeseed or light-flavored olive oil
1 tbsp honey
2 tsp poppy seeds
¼ cup crumbled feta cheese
2 tbsp finely chopped fresh mint leaves (plus more for garnish)
Directions
1 In a large bowl, place kiwi, apricots, strawberries, watermelon, and cucumbers.
2 In a small bowl, whisk together lemon juice, olive oil, honey, and poppy seeds. Pour over fruit and lightly toss to evenly coat.
3 Sprinkle feta and mint over salad just before serving.
Nutrition Facts
Amount per serving
Serving sizeabout 2 cups
calories
250
total fat
7g
saturated fat
1.5g
protein
4g
carbohydrates
49g
fiber
5g
sugar
42g
added sugar
3g
sodium
60mg
TAGS:
Dairy, Anti-Inflammatory, Dessert, Heart-Healthy, Gluten-free, High-Fiber, Family-Friendly, Low-Sodium, Mediterranean, Vegetarian
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10
Shutterstock
Pumpkin Coffee Cake
Pumpkin coffee cake combines fall's favorite flavor with the traditional dessert. Using pumpkin puree in the recipe keeps the cake moist without unhealthy fats, and adds valuable nutrients such as vitamins A and C, fiber, calcium, and iron to the mix, perUSDA data. In this version, Greek yogurt adds a light tang as well as calcium and a good dose of protein, according todata from the USDA. Using a mixture ofwhole-wheatandall-purpose flouradds valuable fiber and B vitamins to your cake as well, notes the USDA. Together, these ingredients produce a cake that contains 2 more grams of protein and more than double the fiber of traditional coffee cake, with considerably less sugar (more than 18 fewer grams, but who’s counting?). And it tastes so good, you won’t even realize it’s good for you, too.
contains Wheat, Dairy, Eggs
4.6 out of 48 reviews
SERVES
9
CALORIES PER SERVING
161
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
¾ cup all-purpose flour
¾ cup whole-wheat flour
1 tsp baking soda
½ tsp baking powder
¼ tsp kosher salt
2 tbsp pumpkin pie spice
½ cup pure maple syrup
1 cup pumpkin puree
½ cup unsweetened applesauce
¼ cup plain nonfat Greek yogurt
2 large eggs
2 tsp pure vanilla extract
2 tbsp powdered sugar (optional)
Directions
1 Preheat oven to 350 degrees F. Spray a 9x9-inch baking dish with nonstick cooking spray and set aside.
2 In a large bowl, combine flours, baking soda, baking powder, salt, and pumpkin pie spice.
3 In a separate bowl, whisk together pumpkin puree, applesauce, yogurt, eggs, and vanilla extract.
4 Add wet ingredients to dry ingredients and stir just until moistened, being careful not to overmix. Pour batter into the prepared dish and bake until a toothpick inserted in the center comes out clean, about 35 to 45 minutes. Allow to cool in the pan and sprinkle with powdered sugar, if desired.
5 Store at room temperature for 3 to 4 days or in the refrigerator for up to 6 days.
Nutrition Facts
Amount per serving
calories
161
total fat
2g
saturated fat
0.5g
protein
5g
carbohydrates
32g
fiber
2.6g
sugar
13.5g
added sugar
10.9g
sodium
219mg
TAGS:
Wheat, Dairy, Eggs, Heart-Healthy, Vegetarian, Family-Friendly, Breakfast, Dessert