One of life’s simple pleasures is waking up to a hearty, nutritious breakfast that is filling enough to stay in your stomach. A good breakfast should give you energy and satisfy your appetite at the same time. Savory breakfast dishes, particularly those that strike a nice balance between protein, carbohydrates, healthy fats, and vegetables, can be more effective at sustaining your energy levels. However, on particularly slow mornings when you find yourself shuffling through the kitchen to pour an invigorating cup of coffee or tea, you might be tempted to choose a breakfast that is loaded with sugar for some quick energy.
When you can rise and shine with some ideas for savory breakfast recipes, why settle for a sugar crash? Even though breakfast is regarded as “the most important meal of the day,” it doesn’t have to be so difficult to decide what to eat in the morning. As a result, we’ve compiled a collection of 11 savory breakfast recipes to make your mornings easier. When you use these mouthwatering recipes to satisfy your hunger, be prepared to use up your energy reserves.
1. Spaghetti Squash Egg-in-a-Hole
Whether you prefer to refer to it as an “egg-in-a-hole” or “egg-in-a-basket,” this version with spaghetti squash and Parmesan cheese accomplishes the task at hand. Even though it is a nutrient-dense gourd, the spaghetti squash makes this breakfast bite that you can grab and go. The sharp flavors of Parmesan cheese make this dish even better.
INGREDIENTS
For the squash:
- 1 medium spaghetti squash (about 1 ½ lb.)
- ¼ cup grated Parmesan
- 1 tablespoon olive oil
For the cups:
- ¼ cup grated Parmesan
- 2 tablespoon corn meal, plus more for muffin cups
- 8 eggs, divided
- 2 tablespoon milk
- ¼ teaspoon kosher salt
- Black pepper, to taste
Instructions for handling the squash:
Set the rack in the middle of the oven and heat the oven to 350°F. Use corn meal to coat the sides and bottoms of each cup in eight muffin tins that have been greased. Put the pan away.
Split spaghetti squash in half along its length. Scrape the seeds out with a spoon. Sprinkle the halves lightly with salt and water. In a shallow glass dish, place the cut sides up. For 6 to 8 minutes, microwave until the centers are slightly soft.
Transfer the squash strands to a medium mixing bowl after being scraped with a fork to remove any remaining flesh. Mix in olive oil and 14 cup grated Parmesan cheese until cheese is melted and evenly distributed.
To use as cups:
Add 1 egg, 14 cup more Parmesan cheese, corn meal, milk, sea salt, and black pepper to a small mixing bowl. Pour over the squash mixture after thoroughly mixing. Combine to coat squash evenly in sauce.
Each of the eight muffin cups should hold 14 cup of the squash mixture. To make a “basket” for the egg, push the squash up the sides of the cup with your fingers.
Place the pan in the oven and crack an egg into each squash cup.
Bake for 20 to 25 minutes, or until the whites are set but the yolks are still slightly jiggly.
The baskets should cool for one to two minutes in the pan. Place fresh basil, marinara, or salsa on top and loosen the edges of the basket with a knife or spoon.
2. Red & Green Breakfast Salad
Salads aren’t generally mentioned in the context of breakfast. When salads do arrive in the morning, they are usually an afterthought meant to compliment a brunch item. What’s amazing about this red and green breakfast salad is that it blends basic brunch items. However, the bright, colorful oven-roasted vegetables is the actual star of the show in this dish, while the poached eggs truly bring out the brilliant flavors of the roasted tomatoes and asparagus. Throw in some quinoa for an extra nutritious kick.
INGREDIENTS
1 lb asparagus, trimmed and cut into 2-inch pieces
1 lb cherry or grape tomatoes
6 cloves garlic, quartered
1 Tbsp plus 2 tsp extra-virgin olive oil
2 slices whole-wheat bread, cubed
3 cups chopped stemmed kale
3 cups baby spinach
1 1/2 cups cooked quinoa, chilled
4 cups water
1 Tbsp vinegar
8 eggs
1 Tbsp red wine vinegar (optional)
Salt and black pepper to taste
Instructions
- Preheat oven to 425°F. Place asparagus, tomatoes, and garlic in a single layer on a 15 x 10 x 1-inch baking pan. Drizzle with 2 tsp oil. Roast for 10 to 12 minutes, or until asparagus is tender. Place bread cubes on a rimmed baking sheet and bake for 5 minutes or until crisp and browned.
- Portion kale and spinach into four serving bowls. Top with quinoa, roasted vegetables, and croutons.
- Meanwhile, add the water and vinegar to a large skillet. Bring vinegar mixture to boiling; reduce heat to simmering. Break an egg into a cup and slip egg into the simmering water. Repeat with three more eggs. Simmer eggs for 3 to 5 minutes, or until whites are completely set and yolks begin to thicken but are not hard. Remove from water with a slotted spoon. Repeat with remaining four eggs. Serve atop salad.
- Drizzle with 1 Tbsp oil and the red wine vinegar, if desired. Season with salt and pepper.
3. Loaded Vegetable Frittata
I used to believe that nothing could beat a good quiche in my book—that is, until I discovered this recipe for a vegan frittata. This recipe is packed with vitamins and nutrients owing to a colorful and tasty combination of onions, sweet red peppers, summer squash, broccoli, onions, and mushrooms. Add some fresh basil, bacon, and shredded reduced-fat cheddar cheese, and you’ve got yourself a full, savory breakfast that’s so good you’ll forget you even missed the pie crust.
INGREDIENTS
2 slices bacon, chopped
1 1/2 cups sliced fresh button mushrooms (4 ounces)
1/2 cup chopped onion
1/2 cup chopped red sweet pepper
1/2 medium summer squash, quartered lengthwise and cut into 1/4-inch-thick slices
1 cup fresh broccoli florets, coarsely chopped
6 eggs
4 egg whites
2 Tbsp chopped fresh basil
1/4 tsp salt
1/4 tsp black pepper
1/4 cup shredded reduced-fat cheddar cheese (1 ounce)
Instructions
- Preheat broiler. In a broiler-safe 10-inch skillet, cook bacon over medium heat until browned and crisp. Remove bacon to drain on a paper-towel-lined plate, reserving drippings.
- Add mushrooms, onion, and red sweet pepper to skillet; cook 3 minutes. Add squash and broccoli; cook 3 to 4 minutes more or until vegetables are crisp-tender. Stir in reserved bacon.
- In a medium bowl, whisk together eggs, egg whites, basil, salt, and pepper. Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist). Sprinkle with cheese.
- Place the skillet under broiler 4 to 5 inches from heat. Broil 1 to 2 minutes, or until the top is just set and the cheese is melted. (Or bake in a 400°F oven for 5 minutes until the top is set.)
4. Smoked Salmon Sandwich
If you like lox and cream cheese on your bagel, you’ll adore this healthy protein-packed alternative. This sandwich delivers a big protein punch thanks to the Ezekiel bread and Greek yogurt ingredient changes, and it’s around 200 calories fewer than a traditional bagel with smoked salmon. Combine this with veggie toppings like capers, fresh tomatoes, onions, a few baby greens, and omega-3-rich smoked lox for a flavorful breakfast that will keep you satisfied until your next meal.
INGREDIENTS
1⁄4 cup whipped cream cheese
8 slices whole-wheat or 9-grain bread, toasted
2 Tbsp capers, rinsed and chopped
1⁄2 red onion, thinly sliced
2 cups mixed baby greens
1 large tomato, sliced
Salt and black pepper to taste
8 oz smoked salmon
Instructions
- Spread 1 tablespoon of the cream cheese on each of four slices of toast.
- Top each with capers, onion, greens, and a slice or two of tomato.
- Lightly salt the tomato, then add as much pepper as you’d like (this sandwich cries out for a lot of it).
- Finish by draping a few slices of smoked salmon over the tomatoes and topping with the remaining slices of toasted bread.
5. Black Bean Omelet
A traditional omelet is a healthful savory breakfast that may provide a broad range of tastes with each bite. These quick breakfast preparations give the ideal palette that you may tailor to your tastes. This omelet, on the other hand, is a success with both vegetarians and meat eaters, owing to a winning mix of vibrant pico de gallo, robust feta cheese, and spicy black beans. When black beans are the star of your meal, it’s difficult to go wrong since these legumes work as a “‘slow burn’ energy source that is slowly processed by the body, preventing a surge in blood sugar levels,” according to Medical News Today.
INGREDIENTS
1 can (14–16oz) black beans, drained
Juice of 1 lime
1⁄4 tsp cumin
Hot sauce
8 eggs
Salt and black pepper to taste
1⁄2 cup feta cheese, plus more for serving
Pico de Gallo or bottled salsa
Sliced avocado (optional)
Instructions
- Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
- Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
- Crack two eggs into a bowl and beat with a bit of salt and pepper.
- Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under.
- When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
- Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
- Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, avocado slices if you like, and bit more crumbled feta.
6. Breakfast Tacos With Bacon & Spinach
Look no farther than these wonderful breakfast tacos cooked with bacon, mushrooms, spinach, scrambled eggs, and Monterey jack cheese if you’re looking for a savory morning nibble that may recall some Tex-Mex spice and flavor while fulfilling your stomach. Choose corn tortillas over flour tortillas to save half the calories while providing your body with double the fiber.
INGREDIENTS
4 strips bacon, chopped
1⁄2 onion, chopped
2 cups sliced mushrooms
11⁄2 cups frozen spinach, thawed
6 eggs, beaten
Salt and black pepper to taste
8 corn tortillas
1⁄2 cup shredded Monterey Jack cheese
Pico de Gallo or bottled salsa
Instructions
- Cook the bacon in a large nonstick skillet over medium heat for 5 minutes, until the fat renders out and the bacon begins to crisp. Remove with a slotted spoon and reserve on a paper towel.
- Discard all but a thin film of the bacon grease from the pan.
- Add the onion and mushrooms and cook for about 3 minutes, until the onion is translucent. Add the spinach and continue cooking until the spinach is heated all the way through. (If any water has accumulated in the pan, carefully pour it out into the sink.)
- Add the eggs and use a wooden spoon to consistently scrape them from the bottom of the pan as they set. (The goal is to have light, fluffy eggs, and constant movement of the spoon will help you achieve that.) Season with salt and pepper.
- Heat the tortillas in a pan over medium heat. (Or, if short on time, wrap in a damp paper towel and microwave for 30 seconds.) Divide the cheese among the tortillas, top with the eggs, and spoon over as much salsa as you’d like.
7. 10-minute Baked Eggs With Mushrooms & Spinach
Breakfast is no longer optional, due to this delightfully flavorful baked eggs dish, which will make getting out the door on hectic mornings a breeze. All you need is a little olive oil, eggs, green chiles, mushrooms, onions, spinach, Canadian bacon or ham, and 10 minutes of your time to make this delicious dish.
INGREDIENTS
1 Tbsp olive oil
1 small onion, chopped
2 cups mushrooms, sliced
4 slices Canadian bacon or deli ham, cut into thin strips
1⁄2 (10 oz.) bag frozen spinach, thawed
1⁄2 (7 oz.) can roasted green chiles
Salt and black pepper to taste
4 eggs
Instructions
- Preheat the oven to 375°F.
- Heat the oil in a large skillet set over medium heat.
- Add the onion and cook for about 3 minutes, until translucent.
- Add the mushrooms and cook for about 5 minutes, until lightly browned.
- Stir in the bacon, spinach, and chiles, and cook for a few minutes, until the spinach is heated through.
- If any water from the spinach accumulates in the pan, carefully drain.
- Season with salt and pepper.
- Divide the mixture among 4 6-ounce oven-safe ramekins that have been lightly greased with butter.
- Carefully crack an egg into each, making sure to keep the yolks intact.
- Place the ramekins in a baking dish and bake until the whites are just set but the yolks are still runny, about 10 minutes.
8. Breakfast Hash With Sweet Potato & Chicken Sausage
Morning is an ideal time of day to eat carbs since it allows your body to use them for energy throughout the day. And for carb-conscious people who want to get the advantages of these energizing nutrients but are selective about which carbohydrates they consume, sweet potatoes are regarded to be one of the healthiest carbs available. Most importantly, their adaptability makes them a great compliment to the winning mix of sautéed bell peppers and onions and lean yet tasty chicken sausage in this dish.
INGREDIENTS
2 medium sweet potatoes, peeled and cut into 1⁄4″ cubes
1⁄2 Tbsp olive oil
2 links uncooked chicken sausage (chicken-apple works nicely)
1 medium yellow onion, chopped
1 red bell pepper, chopped
1⁄8 tsp cayenne pepper
Salt and black pepper to taste
4 eggs, fried sunny-side up
Tabasco sauce
Instructions
- Place the potatoes in a medium saucepan and cover with water. Bring to a boil and cook until fork tender, about 10 minutes. Drain.
- Heat the oil in a large cast-iron or nonstick skillet over medium heat. Cut open the sausage casing and squeeze the meat directly into the pan, discarding the casing. Sauté for 4 to 5 minutes, until the meat is cooked through. Transfer to a plate.
- In the same pan, add the reserved sweet potatoes, the onion, and red pepper. Cook until the potatoes and vegetables are browned, about 7 minutes. Return the sausage to the pan, season with the cayenne and salt and pepper, and stir to mix.
- Divide the hash among four plates or bowls. Top each serving with a fried egg and Tabasco.
9. Sunny-side Up Egg Pizza
What about pizza for breakfast? Please, yes! This inventive recipe is a child’s dream come true. This combination of pizza crust, mozzarella, Parmesan, prosciutto, eggs, and leeks is a great adaptable dinner option that almost goes beyond breakfast. This meal is sure to wow, whether you serve it to guests at a relaxed afternoon brunch or grab a slice for breakfast before rushing into traffic on busy workday mornings.
INGREDIENTS
2 Tbsp extra-virgin olive oil, plus more for greasing pan
1 Tbsp cornmeal
1 clove garlic, minced
Flour
1-lb package refrigerated pizza dough
1/4 cup shredded Parmesan cheese
1 cup shredded mozzarella cheese
1 small leek, halved lengthwise and thinly sliced, white and light green parts only (The layers of leeks can contain grit and sand. To clean, hold the halves under cool running water and fan the layers. Shake off excess water, and pat dry with paper towels before slicing.)
2 slices prosciutto, coarsely chopped
4 large eggs
1/2 tsp kosher salt
1/2 tsp cracked black pepper
Instructions
- Preheat oven to 500°F. Lightly grease a baking sheet or 12-inch round pizza pan. Sprinkle with cornmeal.
- Combine the 2 tablespoons olive oil and minced garlic in a small bowl. On a lightly floured surface, roll and press dough into a 12-inch circle, building up a rim around the edges. Carefully transfer to prepared pan. Brush dough with garlic-olive oil mixture.
- Top with the Parmesan and mozzarella cheeses, leeks, and prosciutto.
- Crack one egg into a small dish. Gently transfer to one-quarter of the pizza. Repeat with additional eggs. Sprinkle eggs with salt. Sprinkle entire pizza with cracked pepper.
- Bake, rotating pizza halfway through baking time, until bottom of crust is crisp and top is blistered and egg whites are set (yolks should still be runny), 8 minutes.
- Cut into quarters and serve immediately.