A healthy breakfast sets the tone for your day, and simple, nutritious options like egg white bites and fresh salads can make all the difference.
Egg white bites are protein-packed, low in cholesterol and easy to prepare. Alternatively, a fresh salad comprised of produce from this week’s farmer’s market run can make for a delicious, fiber-rich way to kick off your day. Crisp greens, cherry tomatoes and sliced cucumbers are the stars of this salad, and the addition of avocado or a light vinaigrette boosts flavor and healthy fats.
These balanced meals support sustained energy and focus throughout the morning. Prioritizing whole, fresh ingredients helps you stay full, satisfied and ready to take on the day ahead.
Egg White Bites
Makes 1 dozen
Prep time: 10 minutes | Cook time: 20 minutes
Ingredients:
- 16 ounces liquid egg whites
- 3/4 cup cottage cheese
- 1/4 tsp salt
- 1/4 tsp cayenne pepper
- 1/3 cup roasted red peppers, drained and chopped
- 1/2 bunch green onions, chopped
- 1/2 cup packed spinach, chopped
Directions:
Preheat oven to 350 degrees F with a rimmed baking sheet on the middle rack. Spray a non-stick muffin tin generously with cooking spray. Combine egg whites, cottage cheese, salt and pepper in a blender for 30 seconds, until smooth. Divide chopped vegetables evenly among the 12 muffin tins and then top with the egg mixture until 3/4 full. Working quickly, place muffin tin onto the preheated baking sheet and pour enough water to fill the baking sheet halfway full. Close the oven door and bake the egg bites until they’re set, or for about 20-25 minutes.
Farmer’s Market Breakfast Salad
Serves 1
Prep time: 10 minutes | Cook time: 7 minutes
Ingredients:
- 2 eggs
- 1 cup greens (radish, mixed, sprouts, chard, kale, etc.)
- 1/4 cup tender herbs
- 2 cups seasonal vegetables
Dressing:
- 1 cup plain yogurt
- 2 tbsp extra-virgin olive oil
- 2 tbsp lemon juice
- 1 clove of garlic
- 3 green onion stalks
- 1/2 cup herbs (mint, tarragon, parsley, cilantro or basil)
- 1/2 tsp salt
- 1/4 tsp pepper
Directions:
Place a pot half-full of water over high heat until simmering. Lower the eggs with a slotted spoon and cook for 6-7 minutes. Remove the pot from the heat and immediately run cold tap water over the cooked eggs for 30-60 seconds. Gently tap and crack the shell, then carefully peel each egg. Cut each egg in half. For the dressing, add all ingredients to a blender or food processor and blend until smooth. Arrange the greens, herbs and seasonal vegetables in a shallow bowl or plate. Top with the peeled boiled eggs and serve with the dressing
