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12 ways to eat veggies for breakfast

U.S. News & World Report

November 27, 2018, 12:01 AM

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If the only veggies you order at breakfast come in the form of hash browns, you’re in good company. I, for one, was in the minority when I recently ordered sauteed vegetables instead of bacon at a bed and breakfast. But I invite you to join me on the vegetables-for-breakfast train. After all, 90 percent Americans don’t meet their daily recommended amount of vegetables, so why not get ahead of the curve first thing in the morning? It can be way tastier than you think.

Here are 12 recipe ideas to get you started:

magnificent hot omelet with greens and sausage for breakfast
1. An Omelet One of the easiest ways to add vegetables to your breakfast is in an omelet. It’s also a fabulous way to minimize food waste by using whatever leftover cooked vegetables or raw ones you have in your refrigerator. Some of my favorite veggies to use include cherry tomatoes, cooked asparagus, bell peppers and spinach. (Getty Images)
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Salad in Israel, Tel Aviv
2. Chopped Salad My chopped salad is made with cucumber, tomatoes and bell peppers, and tossed in lemon juice, olive oil, salt and pepper. Since my family is from Israel, this chopped salad is served at practically every meal — including breakfast. Enjoy as a side to eggs or whole-wheat bread and cheese. Israeli-Style Salad Prep time: 15 minutes Servings: 4 2 medium cucumbers (about 1 pound); 1 medium tomato (about 1/2 pound); 1 yellow or red bell pepper; 1 tablespoon olive oil; Juice of one lemon; 1/4 teaspoon salt; 1/8 teaspoon black pepper. Chop the cucumbers, tomato and pepper, and place in a medium bowl. Add olive oil, lemon juice, salt and pepper. Toss well to combine. (Getty Images)
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Vegetarian breakfast burrito with eggs and bell pepper
3. Breakfast Burrito Fill a whole-wheat burrito with scrambled eggs or tofu, plus beans and sauteed onions and peppers. Did you know beans count as either a protein or vegetable? With beans, onions and peppers, you’ll be getting a healthy dose of veggies in this meal. (Getty Images)
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woman transfuse smoothie to glass. healthy food concept
4. Smoothie Vegetables like spinach, kale and cauliflower work beautifully in smoothies. Some of my favorite smoothie combinations include blueberry-spinach, cauliflower-strawberry and kale-pineapple. Just combine them with your favorite 100-percent fruit juice, milk or plant beverage, drizzle in a touch of sweetness from honey, agave or 100-percent maple syrup, blend and enjoy! (Getty Images)
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Smoked salmon slices with salted salmon caviar decorated with fresh parsley leaves
5. Savory Parfait Instead of a fruit parfait, how about a savory one like smoked salmon? Combine plain Greek yogurt with whipped cream cheese. Next, layer the Greek yogurt mixture with the chopped salad above and smoked salmon for a high-protein, lower-carb spin on a salmon and cream cheese breakfast. (Getty Images)
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tuna salad pita sandwich closeup dish
6. Mediterranean Breakfast Pita Stuff a whole-wheat pita with hummus, sliced hard-boiled egg, sliced cucumbers, tomatoes, radishes and a sliver of cheese for a Mediterranean-style breakfast that will keep you satisfied throughout your busy morning. (Getty Images)
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Flat lay pizza slice with egg ham mushrooms
7. Breakfast Pizza Make a simple breakfast pizza on a whole-wheat English muffin or whole-grain naan bread. Top with Canadian bacon, tomato sauce, part-skim mozzarella cheese and leftover vegetables like bell peppers, mushrooms or broccoli. (Getty Images)
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Scrambled eggs with spring onions in a black frying pan on a rustic wooden board, selected focus, narrow depth of field
8. Tofu Veggie Scramble Scramble tofu along with leftover vegetables like kale, spinach, onions and peppers. Top with salsa for a southwestern spin. (Getty Images)
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Pancakes on white background
9. Vegetable and Cheese Crepes Make a batch of crepes a few days in advance and store them in aluminum foil at room temperature. Lay the crepe on a flat surface and spread with ricotta cheese and sauteed zucchini or kimchi (fermented veggies) and scrambled eggs. (Getty Images)
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Spring salad from early vegetables, lettuce leaves, radishes and herbs in a white bowl
10. Breakfast Salad Top a large bowl of baby spinach with cucumbers and fruit like strawberries, blueberries, mango or peaches (or a combo of your favorites). Sprinkle it with sunflower seeds or chopped pecans, walnuts or almonds, and drizzle the mixture with a simple balsamic vinaigrette or your favorite dressing. (Getty Images)
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Healthy Homemade Savory Oatmeal with Eggs Mushrooms and Spinach
11. Savory Oatmeal Get creative with your morning bowl of oatmeal by tossing in your favorite veggies. Chop mushrooms, onions, zucchini and tomatoes, and stir them into the warming bowl. Sprinkle it with a flavorful cheese like hot pepper jack or Parmesan, and stir to combine. (Getty Images)
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Savory vegetable waffles with cheese and herbs
12. Zucchini Waffles In my latest cookbook, “Smart Meal Prep for Beginners,” I include a simple recipe for blueberry and zucchini waffles. I start with a lighter waffle recipe, using low-fat milk and whole-grain pastry flour, and fold zucchini and blueberries into the batter. The result is a delicious, veggie-filled breakfast option that even my kids devour. (Getty Images)
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magnificent hot omelet with greens and sausage for breakfast
Salad in Israel, Tel Aviv
Vegetarian breakfast burrito with eggs and bell pepper
woman transfuse smoothie to glass. healthy food concept
Smoked salmon slices with salted salmon caviar decorated with fresh parsley leaves
tuna salad pita sandwich closeup dish
Flat lay pizza slice with egg ham mushrooms
Scrambled eggs with spring onions in a black frying pan on a rustic wooden board, selected focus, narrow depth of field
Pancakes on white background
Spring salad from early vegetables, lettuce leaves, radishes and herbs in a white bowl
Healthy Homemade Savory Oatmeal with Eggs Mushrooms and Spinach
Savory vegetable waffles with cheese and herbs

[See: Here’s What People Eat for Breakfast in 9 Other Countries.]

[See: Green Smoothies 101: Health Benefits and Recipes.]

[See: 9 Healthy Recipe Swaps That Taste as Good or Better Than the ‘Original.’]

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12 Ways to Eat Veggies for Breakfast originally appeared on usnews.com

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