From cereal to pancakes to smoothie bowls, breakfast tends to be pretty sweet — and that’s OK. But if your taste buds are bored or you’re cutting back on sugar, there are plenty of savory ways to start your day. As a bonus, most of them are just as easy — if not easier — to make than what you’re already making.
These recipes are only a starting point. Make them your own by using the vegetables you have (leftovers are great), the protein you’re craving (again, feel free to use leftovers) and some spices to suit your taste.
Toast a slice of your favorite bread. Smash half an avocado on top and sprinkle with sea salt. Top with sun-dried tomatoes and fresh chopped basil. Or DIY by topping with other vegetables and an egg or bacon or by mixing your avocado with hummus.
Roast a mixture of vegetables (white or sweet potatoes, pepper, broccoli, onions) with olive oil, salt and spices such as cumin, smoked paprika and/or garlic powder. Cook a scrambled egg (if you don’t eat eggs, you can scramble tofu or tempeh or use black beans). Meanwhile, heat a tortilla so it’s pliable. Once everything is ready, place the vegetables, egg and any desired add-ons (salsa, cheese, avocado, cilantro) on the tortilla and wrap it up.
Calling all vegans: Spray a 9-inch pie pan with nonstick spray. Warm olive oil in a skillet over medium-high heat. Add onions, garlic and a few other vegetables (not too many or you’ll overstuff your quiche) such as sliced asparagus, leafy greens and/or broccoli, as well as salt and any spices. Meanwhile, puree 1 block of tofu in a blender until smooth. Once the vegetables are cooked combine with tofu. Transfer to the prepared pan and bake at 375ºF for 30–40 minutes, until golden brown.
Coat a muffin tin with nonstick spray. In a bowl, whisk 12 eggs with milk, salt and pepper. Add any chopped vegetables (tomatoes, spinach, jalapenos, etc.) and grated cheese or crumbled feta or goat cheese. Pour into the muffin tin and bake at 350ºF until the muffins puff up and are cooked through (about 20–30 minutes).
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Cook any protein (chicken breast, turkey bacon, lean ground beef, tofu) in a skillet. Transfer it to a plate while you cook onions, garlic (if you like) and white or sweet potatoes in the same skillet for about 10 minutes. Then add spices and more veggies — peppers, mushrooms, carrots, leafy greens, zucchini — and cook until soft. Return your protein and heat through. Top with an egg, if desired.
Whether you want Italian, Mexican, Indian or any other cuisine, you can make it into oatmeal. Cook your oats on the stovetop or in a microwave while you saute your choice of protein, vegetables and spices. Combine everything in a bowl and top with an egg, avocado, hot sauce or other tasty finishing touches.
