5 Delicious, Go-To Breakfasts Straight From a Nutritionist

What you need to be alert for the day.

By
CYNTHIA SASS
April 10, 2015, 2:48 AM ET
4 min read

— -- intro: I’m a huge believer in breakfast! The research is strong on its ability to support weight control, prevent late–nightovereating, up all-day energy, boost mental performance, and enhance overall health. It’s also a great opportunity to fit in key nutrients that may be impossible to make up for later in the day.

In a previous post I noted that some of my clients prefer a savory breakfast, or enjoy having “dinner for breakfast,” while others make “breakfast snacks” (e.g. yogurt with fruit and nuts or hummus with veggies) morning staples. But many people, Health editors included, are curious about what I personally eat for breakfast, so that’s what I’m sharing today.

The truth is I like to mix it up. My breakfast choice depends on my mood, the weather, and how much time I have. But right now, these are my five favorites. I crafted them when I was developing and testing the 100+ recipes for my new book Slim Down Now. Each one made the cut, and they’ve become my go-to a.m. meals of late.

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While they’re all unique in texture and flavor, and some are hot while others are chilled, they each provide an ideal ratio of veggies, lean protein, good fat, and healthy carbs—the cornerstones of a balanced meal. They also meet my “clean eating” criteria, and they’re easy peasy (you can make the “quiche” ahead of time to eat chilled or reheat). If you give any a try please let me know what you think!

quicklist: 1category: 5 Delicious, Go-To Breakfasts Straight From a Nutritionisttitle: California Omeleturl:text:

  • ¼ cup minced yellow onion
  • ¼ cup organic low-sodium vegetable broth
  • 1 small vine-ripened tomato, diced
  • ½ teaspoon minced garlic
  • 1/16 teaspoon black pepper
  • 1/8 teaspoon crushed red pepper
  • 1 whole organic egg and 3 whites
  • ¾ cup fresh baby spinach leaves
  • ¼ medium Hass avocado
  • ½ cup black beans

    • How to make it: In a medium pan over low heat, sauté onions in broth until translucent. Add tomato, garlic, black pepper, and crushed red pepper and sauté for two to three more minutes. Remove veggies from the pan, and set aside. Add whisked eggs to the pan, top with spinach, allow eggs to set, and then carefully flip one side over toward the other. Remove from pan, top with sautéed tomatoes and onions, garnish with sliced avocado, and serve with a heated side of black beans.

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    quicklist: 2category: 5 Delicious, Go-To Breakfasts Straight From a Nutritionisttitle: Almond Berry Oatmealurl:text:

  • ¼ cup vanilla flavored pea protein powder
  • 1/8 cup (2 tablespoons) dry, old-fashioned rolled oats
  • Dash of ground cinnamon
  • Hot water, starting with ¼ cup
  • ½ cup fresh strawberries, sliced
  • 2 tablespoons almonds, chopped
  • 1 cup raw veggies, such as sliced cucumber and red bell pepper

    • How to make it: Stir pea protein powder into oats. Season with cinnamon. Pour hot water into oats and stir (do not add cold water and heat in the microwave), starting with ¼ cup, then adding 1 tablespoon at a time until oatmeal is your desired consistency. Add berries, top with almonds, and enjoy the veggies as a palate cleanser afterward.

    quicklist: 3category: 5 Delicious, Go-To Breakfasts Straight From a Nutritionisttitle: Cherry Chocolate Green Goddess Smoothieurl:text:

  • 1 cup frozen cherries
  • ¾ cup water
  • ¼ cup vanilla flavored pea protein powder
  • 1 cup fresh baby spinach leaves
  • 1 ounce dark chocolate (70% or higher), chopped
  • 1 tablespoon fresh squeezed lime juice
  • ½ teaspoon fresh grated ginger

  • How to make it: In a blender, puree all of the ingredients, along with a handful of ice if desired until smooth.

    quicklist: 4category: 5 Delicious, Go-To Breakfasts Straight From a Nutritionisttitle: Mushroom and Cannellini Bean “Quiche”url:text:

  • ¾ cup minced white button mushrooms
  • ¼ cup minced white onion
  • ½ teaspoon minced garlic
  • 1 tablespoon extra virgin coconut oil
  • ½ cup cannellini beans
  • ¼ cup organic low-sodium vegetable broth
  • 1/16 teaspoon each ground black and white pepper
  • 1 medium apple

    • How to make it: In a medium pan over low heat, sauté mushrooms, onion, and garlic in coconut oil until onions are translucent. In a blender, purée beans with broth and pepper. Pour bean mixture into a small pie tin (5 inches wide, 2 inches deep). Fold in mushroom mixture. Bake in preheated 350°F oven for 25 minutes. Serve with sliced apple wedges.

    RELATED: 10 High-Protein Breakfast Recipes

    quicklist: 5category: 5 Delicious, Go-To Breakfasts Straight From a Nutritionisttitle: Pesto Egg Saladurl:text:

  • 1 whole organic hard-boiled egg and 3 hard-boiled organic egg whites, chopped
  • ¼ cup finely chopped red bell pepper
  • 2 tablespoons minced red onion
  • 1 tablespoon basil pesto
  • 3 large outer romaine leaves
  • ½ cup cooked, chilled quinoa

    • How to make it: In a small bowl, toss chopped egg with bell pepper, onion, and pesto to coat thoroughly. Spoon egg mixture into romaine leaves, top with quinoa, roll up, and enjoy.

    Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics.

    This article originally appeared on Health.com.