This week, I wanted to share some weight-loss-friendly breakfasts from some of my favorite blogs! These recipes can all be converted into pre-prepared, grab and go breakfasts, or are quick to throw together in the mornings. They feature a fruit or vegetable, are minimally processed and are low-sugar. What more could you ask for?

Creamy Dreamy Tropical Smoothie

The only sugar in this smoothie comes from the yummy pineapple and the healthy greek yogurt!  Spinach or kale also gets you an extra serving of veggies!

• Ingredients 

  • 2 C fresh or frozen pineapple chunks
  • 1 C plain, low-fat Greek yogurt
  • 1 cup ice
  • 1 C light coconut milk
  • 1 T chia
  • 1 handful spinach or kale
  • 4 tsp shredded coconut (optional)

• Instructions

  1. Place ingredients in blender.  Blend until the consistency is smooth!
  2. If you want to toast your coconut, heat a medium saucepan and stir until golden-brown!

Bacon, Potato, and Vegetable Breakfast Hash

Looking for something a little more savory, but still easy to prepare?  Look no further!  This recipe can be personalized to include your favorite vegetables. You can prepare all of this on Sunday to make things easier for weekday breakfasts!

• Ingredients

  • 1/2 pound center cut bacon
  • 1 small bag of diced frozen sweet potatoes
  • 1/4 onion, diced
  • 1/4 red and green pepper, diced
  • 1/2 zucchini, diced
  • 1/2 bag of diced frozen squash
  • 1 tsp crushed garlic
  • 1 T olive oil
  • Salt and pepper
  • Eggs

• Instructions

  1. Cut bacon strips in half and lay across a cookie sheet.  Bake at 400 degrees in the oven for about 18-20 minutes.  When done, put on a plate covered by a paper towel.
  2. Lay out potatoes across baking sheet with foil on top, and sprinkle with salt and pepper.  Cook until golden brown (however crispy you want them!)
  3. While potatoes and bacon are in oven, drizzle olive oil in pan and add diced onion and peppers.  Cook until slightly browned.  Add diced squash and garlic and stir every once in a while, allowing squash to brown slightly.  Don’t overcook your veggies!
  4. Remove potatoes when done.  Cut up bacon into small pieces.  Add potatoes and bacon into the pan with the vegetables.  Top with an egg if you want!

Carrot Zucchini Muffins

These muffins are a breeze to make!  They can be frozen or stored in an airtight container to use throughout the week as breakfast, lunch additions, or snacks. The muffins use vegetables as their star and have a gluten-free option!

• Ingredients

  • 1/2 cup + 2 T flour (can use gluten-free flour)
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/8 tsp salt
  • 1/4 C sugar
  • 2 T unsweetened applesauce
  • 3 T olive oil
  • 1 room temperature egg
  • 1/4 C grated carrot
  • 1/4 C grated zucchini

• Instructions

  1. Preheat oven to 350 degrees.  Line or grease 12 mini muffin cups.
  2. Mix flour, baking powder, baking soda, ground cinnamon, salt, and erythritol in a bowl.
  3. Mix applesauce, olive oil, and egg in another bowl.
  4. Add wet and dry ingredients together until just combined.
  5. Mix in carrot and zucchini.
  6. Fill muffin cups and bake until golden-brown (about 15 minutes).
  7. Allow to cool.

Hatch Green Chile Egg Muffins

For these egg muffins, just take 30 minutes or so bake these at the beginning of the week, freeze them, and reheat as needed.  You can add an assortment of different vegetables like bell pepper, spinach, and mushroom to really pack those nutrients in there!

Yield: 12 egg muffins

• Ingredients

  • 6 eggs
  • 3 egg whites
  • 1/4 cup milk
  • 4 oz. can hatch green chiles, chopped
  • Bell pepper
  • Spinach
  • Mushrooms

• Instructions

  1. Preheat oven to 350 degrees.  Spray muffin tin with non-stick cooking spray.
  2. Mix eggs, egg whites, and milk in a large bowl.  Fold green chiles into the egg mixture.
  3. Pour egg mixture into the tin (fill the muffin tins 2/3 of the way full).
  4. Bake for 15 to 20 minutes or until eggs are set.

Carrot and Oat Cookies

These cookies are easy, yummy, and natural!  When I make these, I love to eat them for breakfast, lunch, dinner, and [multiple] snacks. Needless to say, they don’t last long.

• Ingredients

  • 2 ripe bananas
  • 3 T peanut butter (almond butter, sunflower butter, or any other nut butter will work too)
  • 1/2 c unsweetened applesauce
  • 1 tsp pure vanilla extract
  • 2 c old-fashioned rolled oats
  • 2 T chia seeds
  • 1/2 c grated or shredded carrots
  • 1/4 c dried blueberries, cranberries, or raisins
  • 1/4 c pumpkin seeds
  • 1/3 c dark chocolate chips

• Instructions

1. 1. Mix and mash the ripe bananas in a large bowl.
   2. Add peanut butter, applesauce, and vanilla to the bowl and stir to combine (Looks nice right?)
   3. Add the carrots and all of your dry ingredients and continue mixing until everything is evenly mixed.
   4. Spoon dough onto a cookie sheet and bake at 350 degrees for 14 minutes, or until firm.
   5. Enjoy a cookie for breakfast, lunch, snack, or dinner, and feel good about it!

Any and all of these recipes will give you a healthy start to your day. The minimal sugar, protein-rich, nutrient-packed breakfasts are the best way to fuel up in a busy world. Combine that with their simplicity and make-ahead options, and you can’t lose!

Recipe Links Adapted From:

Creamy Dreamy Tropical Smoothie

Bacon, Potato, and Vegetable Breakfast Hash – Barefeet in the Kitchen

Sugar-Free and Dairy-Free Carrot Zucchini Muffins – Sugar-Free Mom

Hatch Green Chile Egg Muffins – My TX Kitchen 

Carrot and Oat Cookies – Indulge in Nutrition