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Veggies for Breakfast

By Alana Sugar, January 14, 2013  |  Meet the Blogger  |  More Posts by Alana Sugar

Spanish Tortilla with Roasted Peppers and SpinachAmericans have certain things we like to eat at each meal of the day. In particular, breakfast is commonly centered around “breakfast foods” like pancakes, waffles, toast, eggs, bacon, cereal, yogurt and fruit. But have you ever thought about tossing veggies into the breakfast mix? Adding an assortment of vegetables to breakfast can turn this most important meal of the day into a delicious, fun and nutritious start. 

In other parts of the world, breakfast is really no different than lunch or dinner. In Japan, I was served miso soup, fish and rice — and sometimes a fresh green salad! Just recently on a trip to Germany, I was blown away by the fabulous five-star breakfast buffets that included raw veggies, pickled veggies, assorted green salads, avocadoes, sliced tomatoes and onions, a variety of peppers and much more. 

Here are some ideas to help you add a veggie boost to your breakfast menu:

  • Add scallions, onions, mushrooms, tomatoes, broccoli, asparagus and colorful bell peppers to eggs, tofu, hash browns or other breakfast potatoes.  I love these Soft Scrambled Eggs with Mushrooms, Chives and Fleur de Sel.
  • Hot soup or miso soup with vegetables and seasonings such as ginger, garlic, scallions, carrots and snow peas warms and nourishes the belly on a cold morning.
  • Serve poached eggs over a fresh green salad or a bed of sautéed or steamed spinach. Or try a spinach omelet or a spinach crepe. If you’re spent on spinach, switch to kale, chard or other greens. They’re just as good in everything you love with spinach. Try Poached Eggs on Manchego Polenta Croutons with Spinach.
  • Top brown rice with your choice of sautéed veggies. Add a splash of tamari and a dash of roasty-toasty sesame oil for an Asian-style treat. If you want more protein, add an egg, tempeh or tofu.
  • Make breakfast tacos with eggs or tofu, broccoli, potatoes, onions and mushrooms, or these Tofu Breakfast Tacos (be sure to include a variety of suggested toppings).
  • This Spanish Tortilla with Roasted Peppers and Spinach is similar to an omelet.
  • Add greens to smoothies.
  • Juice veggies along with fruit. Favorite juicing veggies are greens, carrots, beets, tomatoes (really a fruit), celery and cabbage. Spice it up with a little ginger or radish.

Vegetable quiche in a whole grain crust makes a great breakfast. Try a spinach, asparagus and onion quiche or a ham and bell pepper version. Or try one of these recipes: 

Do you eat veggies for breakfast? Got a favorite idea or recipe? Let me know.

Category: Food & Recipes

 

18 Comments

Comments

Rose says ...
All summer long when grilling I roast extra sweet potatoes in foil. I luv to have them cold for breakfast with some real maple syrup and chopped walnuts.
01/14/2013 12:19:41 PM CST
Tina Birdsall says ...
Frequently, (more than 3 times/week) I will have sauteed onions, summer or yellow squash seasoned with s&p, deglazed with lemon juice and topped with an over easy egg. My favorite! Super nourishing and satisfying. Ohhhhh.......it's making me hungry just thinking about it!
01/14/2013 3:31:09 PM CST
Leslee says ...
I found it easy to sneak summer squash & zucchini into fried potatoes. With such a carb heavy meal, leave all skins on, add onion & celery early if you have to hide the crunch! Breakfast lasagna is a great way to get kids to eat the veggies without a fight !
01/16/2013 7:09:14 AM CST
Abbie says ...
I save whatever veggies we have the night beofre (more often than not grilled something or other) and scramble them into eggs in the morning, often with a handful of spinach too. And more often than not doused with Louisiana Hot Sauce. Love it!
01/16/2013 2:59:57 PM CST
School of Eating Good says ...
I had scrambled eggs with broccoli just this morning. I love getting my veggies at breakfast. Over time, I've become less and less interested in sweet stuff first thing the morning. Thanks for all the great suggestions!
01/16/2013 5:52:13 PM CST
Louie the Locksmith says ...
This is great! Thank u.
01/16/2013 8:05:50 PM CST
Sherry says ...
I often have egg white omelette with spinach, mushrooms, diced zukes and a bit of lo-fat cheese- keeps me full til lunch
01/17/2013 7:22:37 AM CST
Cindy says ...
I like to take leftover grilled veggies and scramble with eggs, or just saute onions and peppers add beaten eggs, cook until almost set then fold in salsa. Great on wholegrain toast or alone.
01/17/2013 8:46:52 AM CST
Two moms catering says ...
These are fantastic recipe ideals for a wide variety of eating styles ! This can also be done with a raw recipe! Thanks for sharing!
01/17/2013 9:01:28 AM CST
Martha Garriga says ...
great recipes, I am going to start with the green smoothie..thank you.
01/17/2013 10:44:36 AM CST
CYNTHIA AGOSTA says ...
Yes, I love to make a veggie/fruit smoothie or protein shake. Any 3 fresh veggies, (always KALE), any 3 fresh fruits or frozen berries, organic unsweetened yogurt, and flax seeds. Splash of soy milk, pom juice, or water, (depends how thick you want it). To make it a protein shake, you would add chocolate whey protein powder. You can't go wrong with this awesome drink first thing in the morning. Fresh shot of vitamins and high in antioxidants!! Kale in it's purest form is awesome, the fruits give it the natural sweetness you need to make it taste great! Vary your variety of veggies and fruits....just have fun making it!
01/17/2013 11:07:39 AM CST
veganandthebeast says ...
Any breakfast ideas for vegans? Eggs always seem to be such a "breakfast"food, but that doesn't work well for vegans.
01/17/2013 3:01:40 PM CST
Pamela says ...
Wow, I love your recipes and ideas! If I lived closer, I would come in every day! Wholefoods is my favourite store! I go to my hometown store whenever I am back in San Diego, but here in Scotland, Giffnock isn't as easy for me to get to. It's a real treat when I do :-)
01/18/2013 2:50:37 PM CST
Joe says ...
Can anyone give me the recipe for a vegan omlette, yep without eggs and no tofu scrambled.. It looks, feels and neatly comes out as a traditional omlette. I did ask the chefs at the store to make me one.The chief came up to me and said that will be a challenge and difficult .
01/18/2013 6:05:07 PM CST
Joanne says ...
My standard quick cold breakfast is half a whole-grain tortilla, spread with hummus, then a chopped hard-boiled egg, then some sunflower seeds, then stuffed with lettuce/chopped kale. If I'm in the mood I might add a little cheese. Great way to start the day!
01/23/2013 4:36:47 PM CST
VN Felix says ...
I make a Breakfast Salad with lots of variations, typically raw spinach topped with two fried eggs and beans or peas (peas are great with eggs). Then I cover it with onions, mushrooms, peppers, squash, or whatever is around (it could be raw but I usually saute the vegs), then a sauce -- bearnaise, salsa, or melted cheese, for example. It looks pretty, it's filling, pretty quick to make, and it tastes delightful. Breakfast meats and herbs work, too. Use your imagination.
01/26/2013 7:14:53 PM CST
Marisa Procopio says ...
Hi Alana--Another thorough and fun read, thanks! My favorite summertime/fall breakfast is zucchini, onions and eggs. This time of year I substitute sauteed leafy greens for the zucchini--YUM. mcproco.wordpress.com
01/31/2013 7:47:31 PM CST
Hexacube @ Changi Rd says ...
I'm not sure where you are getting your info, but great topic. I needs to spend some time learning more or understanding more. Thanks for fantastic info I was looking for this info for my mission.
06/26/2014 2:33:51 PM CDT