Healthy breakfast recipes are valuable commodities. Many people skip breakfast because they’re hair is on fire from the time they wake up until they arrive at the office, just in the nick of time.
The bulk of the studies conducted on breakfast eaters v. breakfast skippers have found that those who eat breakfast are more successful in maintaining a healthy weight. Even though the studies on healthy breakfast eaters are not conclusive, I still recommend eating something to avoid eating for the first time of the day when you are starving. When you get to that stage your brain will want junk food.
Make Healthy Breakfast a Reality
With a bit of planning, you can make a healthy breakfast a reality. If you tend to grab-n-go or do drive-thru, you can always get better quality, lower calorie foods if you bring them from home.
Fried Egg and Crunchy Breadcrumb Breakfast Salad
This recipe is an easy way to add vegetables at breakfast. Another way is to make a scramble or Omelette and load if up with vegetables. But, I kind of like the salad-for-breakfast idea.
Ingredients (serves one)
- 1 ounce whole-grain bread
- 1 tablespoon extra-virgin olive oil, divided
- 1 large egg
- 1 1/2 teaspoons white wine vinegar
- 1/8 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1 1/2 cups salad greens
- 4 radishes, halved
Tear bread into small pieces. Heat 1 teaspoon oil in a small skillet over medium-high heat. Add breadcrumbs to pan; cook 3 minutes or until toasted, stirring occasionally. Remove from pan.
Reduce heat to medium. Add 1/2 teaspoon oil to pan. Crack egg into pan; cover and cook for 1 1/2 to 2 minutes or until desired degree of doneness.
Combine remaining 1 1/2 teaspoons oil, vinegar, salt, and pepper in a medium bowl. Add greens and radishes; toss to coat. Top with egg and breadcrumbs.
- Calories 250
- Fat 18.9g
- Protein 9g
- Carbohydrate 14g
- Fiber 5g
- If you aren’t a big fan of the taste of whole wheat bread, you might want to try a whole-grain rye bread to make this healthy breakfast more to your liking.
- You can make the toasted breadcrumbs up to two days ahead.
- Just store them in an airtight container or zip-top bag until you’re ready for them.
- You might want to double or triple this recipe so that you’ll have several prepared healthy breakfasts to grab as you dart out the door.
Click here to get full healthy breakfast recipe.