Breakfast Recipe's

Here’s what you’ll need to make this healthy baked oatmeal recipe:

• Oats, of course! Whole rolled oats only, please! Quick oats will give the baked oatmeal a mushy texture, whereas steel-cut oats won’t soften in the baking time. Be sure to use certified gluten-free oats if you need this recipe to be gluten-free.

• Mashed banana –

• Unsweetened almond milk – 

• Almond butter – Many baked oatmeal recipes call for eggs to bind the oat mixture together, but I love to use nut butter instead. It makes this recipe vegan, and it gives the oatmeal a rich, nutty flavor. Plus, it adds protein, fiber, and healthy fats, which make this recipe a satisfying breakfast.

• Pure maple syrup – It works with the banana to naturally sweeten the oats.

• Melted coconut oil – 

• Baking powder – 

• Cinnamon – 

• Blueberries – 

• Pecans – .

• Coconut flakes – 

• Brown sugar –

​

First, mix together the wet ingredients. Mash the banana at the bottom of a large mixing bowl. Then, add the almond milk, almond butter, maple syrup, and coconut oil and whisk to combine.

Next, add the baking powder, cinnamon, and salt. Whisk again.

Then, add half the blueberries…

and 3/4 cup of the pecans. Use a spatula to stir until the mixture is well-combined.

Transfer the oat mixture to a greased 8×8-inch pan. Use a spatula to spread it in an even layer.

Then, add the topping. Sprinkle on the remaining blueberries, the remaining pecans, and the brown sugar and coconut flakes.

Finally, bake! Transfer to a 350°F oven and bake for 40 to 50 minutes. The topping should be crisp and the middle should be mostly set.

Ingredients

• 4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)

• 3/4 cup mandarin orange, vanilla or lemon yogurt

• 1 tablespoon honey

• 1/2 teaspoon grated orange zest

• 1/4 teaspoon almond extract

Directions

1. Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.

Nutrition Facts

3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.

Ingredients

• 1 piece Canadian bacon

• 1/4 cup egg substitute

• 1 tablespoon salsa

• 1 tablespoon shredded reduced-fat cheddar cheese

• 1 whole wheat English muffin, split, toasted

• 3 spinach leaves

Directions

1. Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.

2. Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.

Nutrition Facts

1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Ingredients

• 3/4 cup vanilla yogurt

• 2/3 cup sliced ripe banana

• 1 large egg

• 1/4 cup 2% milk

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 2 whole wheat tortillas (8 inches)

• 2 teaspoons butter

• 2/3 cup sliced fresh strawberries

• 2/3 cup fresh blueberries

• 1/4 cup granola

• OPTIONAL TOPPINGS: additional vanilla yogurt, strawberries, blueberries and granola

​

Directions

1. In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medium-high heat. Add tortilla; cook until golden brown, 1-2 minutes on each side.

2. Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola.

​

Nutrition Facts

1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.

Directions

1. In a large skillet, heat 2 tsp. oil over medium heat. Add mushrooms, red pepper, onion and seasonings; cook and stir until mushrooms are tender, 5-7 minutes. Remove from pan.

2. Wipe skillet clean. Heat remaining 2 tsp. oil over medium heat. Add eggs; cook and stir just until eggs are thickened and no liquid egg remains. Add vegetables; heat through, stirring gently.

3. Spread muffin bottoms with cream cheese; top with egg mixture. Replace tops.

Nutrition Facts

1 sandwich: 265 calories, 11g fat (4g saturated fat), 173mg cholesterol, 487mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1 fat.

Ingredients

• 1 tablespoon olive oil

• 1 medium red onion, chopped

• 1/2 cup sliced fresh mushrooms

• 1 small green pepper, finely chopped

• 1 small sweet red pepper, finely chopped

• 1 jalapeno pepper, seeded and finely chopped

• 1 can (4 ounces) chopped green chilies

• 1 garlic clove, minced

• 8 large egg whites

• 1/4 cup shredded reduced-fat Mexican cheese blend

• 4 whole wheat tortillas (8 inches), warmed

Directions

1. In a large nonstick skillet, heat oil over medium-high heat. Add onion, mushrooms, peppers, chilies and garlic; cook and stir until peppers are crisp-tender. Remove from pan and keep warm.

2. In a small bowl, whisk egg whites and cheese until blended. Add egg white mixture to pan; cook and stir over medium heat until egg whites begin to set and no liquid egg remains.

3. Spoon egg white mixture across center of each tortilla; top with vegetable mixture. Fold bottom and sides of tortilla over filling, and roll up.

Nutrition Facts

1 wrap: 254 calories, 8g fat (1g saturated fat), 5mg cholesterol, 446mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Ingredients

• 8 large eggs

• ½ cup reduced-fat milk

• ¼ teaspoon salt

• ¼ teaspoon ground pepper

• ¾ cup chopped red bell pepper

• ¾ cup black beans, rinsed

• 6 tablespoons shredded Monterey Jack cheese

• ¼ cup salsa

​

Directions

1. Preheat oven to 325 degrees F.

2. Whisk eggs, milk, salt and pepper in a large bowl.

3. Liberally coat a 12-cup muffin pan with cooking spray (or use silicone muffin cups). Divide bell pepper, black beans, cheese and salsa among the muffin cups. Top with the egg mixture. Bake until set and lightly brown, 20 to 25 minutes. Let stand for 5 minutes before removing from the pan.

​

Nutrition Facts

Servings Per Recipe 6

Serving Size 2 muffins

Calories 167

% Daily Value *

Total Carbohydrate 8g3%

Dietary Fiber 3g10%

Total Sugars 3g

Protein 13g26%

Total Fat 9g11%

Saturated Fat 4g18%

Cholesterol 255mg85%

Vitamin A 1088IU22%

Vitamin C 25mg28%

Folate 61mcg15%

Sodium 361mg16%

Calcium 131mg10%

Iron 2mg11%

Magnesium 27mg6%

Potassium 291mg6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

​

Tips

To make ahead: Cool completely and refrigerate in an airtight container for up to 3 days or freeze for up to 1 month. To reheat, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Ingredients

• 1 slice Canadian bacon

• 1 large egg

• 1 green onion, chopped

• 2 frozen low-fat multigrain waffles

• 1 tablespoon shredded reduced-fat cheddar cheese

• Sliced tomato, optional

​

Directions

1. In a nonstick skillet, cook Canadian bacon over medium-high heat 1-2 minutes on each side or until lightly browned. Remove and keep warm.

2. In a small bowl, whisk egg and green onion; add to the same pan. Cook and stir until egg is thickened and no liquid egg remains.

3. Meanwhile, prepare waffles according to package directions. Place 1 waffle on a plate. Top with Canadian bacon, scrambled egg, cheese and, if desired, tomato. Top with remaining waffle.

​

Nutrition Facts

1 sandwich: 261 calories, 10g fat (3g saturated fat), 223mg cholesterol, 733mg sodium, 30g carbohydrate (5g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.

Ingredients

• 1 teaspoon canola oil

• 1 ½ cups baby spinach (1 1/2 ounces)

• 2 large eggs, lightly beaten

• Pinch of kosher salt (I leave salt out)

• Pinch of ground pepper

• 1 slice whole-grain bread, toasted

• ½ cup fresh raspberries

​

Directions

1. Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.

​

Nutrition Facts

Servings Per Recipe 1

Serving Size 2 eggs, 1 slice bread & 1/2 cup raspberries

Calories 296

% Daily Value *

Total Carbohydrate 21g8%

Dietary Fiber 7g25%

Total Sugars 5g

Protein 18g36%

Total Fat 16g20%

Saturated Fat 4g19%

Cholesterol 372mg124%

Vitamin A 3313IU66%

Vitamin C 28mg31%

Folate 79mcg20%

Sodium 394mg17%

Calcium 139mg11%

Iron 4mg23%

Magnesium 76mg18%

Potassium 293mg6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts.

​

Tips

Read more about the best breakfast foods for weight loss.

Originally appeared: EatingWell.com, December 2018