Want to eat more veggies? Here are 5 simple and delicious breakfast recipes to try
09/09/2020 / By Rose Lidell / Comments
Want to eat more veggies? Here are 5 simple and delicious breakfast recipes to try

Whether you’re five, 15 or 50 years old, there’s no denying that vegetables are good for you. But not everyone enjoys vegetables, especially kids who are picky eaters or adults who prefer fast food. What’s a frustrated home cook to do?

If you have family members who won’t eat even just one forkful of leafy greens during breakfast, its time to try some simple and tasty recipes to change their mind about veggies.

Everyone needs to eat their veggies

Different healthy diets highlight the importance of eating a lot of fruits and vegetables regularly. According to the United States Department of Agriculture (USDA), you should consume between one to three cups of vegetables each day.

However, the Centers for Disease Control and Prevention (CDC) reports that only nine percent or one in 10 American adults eat enough vegetables. Eating one serving of different veggies during breakfast, lunch and dinner ensures that you meet the daily recommended vegetable intake and that you stay strong and healthy.

Veggie breakfast recipes

The recipes below are simple to make, delicious and nutritious. Whether you’re on a vegan diet or you simply want to boost your vegetable intake, each recipe produces a tasty dish that the whole family can enjoy.

Gluten-free sweet potato waffles recipe

These waffles are made with sweet potatoes that can help strengthen your immunity and vitamin C-rich carrots that boost both eye and skin health.

For a savory snack, top the waffles with avocado, onion or tomato. If you prefer a naturally sweet treat, add apples, blueberries or kiwi.

Ingredients for 2 servings:

  • 250 g (9 oz) Cooked sweet potato
  • 150 g (5 1/2 oz) Carrots, finely grated
  • 150 g (5 1/2 oz) Custard powder
  • 100 mL (3 1/2 fl oz) Milk
  • 2 eggs
  • 1 teaspoon mixed spice
  • 1/2 teaspoon orange zest, finely grated
  • Olive oil, for greasing
  • A large pinch of salt


  1. Grease and preheat a waffle iron.
  2. Set aside the carrots, then combine all the ingredients in a food processor. Blitz until smooth.
  3. Transfer the mixture into a bowl, then gently fold in the finely grated carrots.
  4. Spoon the batter into the waffle iron. The mixture should be enough to make four waffles.
  5. Cook over high heat for four minutes on each side if you’re using an old-school iron. If you’re using an electric waffle iron, check the timing.

Suggested topping combinations:

  • Apple, peanut butter and blueberry
  • Kiwi, mixed berries and yogurt
  • Bacon, banana and maple syrup
  • Salmon, avocado and boiled egg

Keto breakfast burrito recipe

Even if you’re not on a diet, this keto-friendly breakfast burrito will be a hit among your loved ones. The recipe below includes eggs, greens and savory bone broth.

Ingredients for 1 serving:

  • 1 serving of chicken bone broth (use either spiced savory bone broth powder or plain bone broth powder with your preferred spices)
  • 2 pastured eggs
  • 1 teaspoon ghee
  • A pinch of black pepper
  • A pinch of sea salt

Filling ingredients:

  • 1/4 avocado
  • A handful of arugula or other greens
  • 1 tablespoon sauerkraut (e.g., beet sauerkraut, etc.)
  • 1 tablespoon soft nut cheese (optional)
  • 2 shakes of hot sauce or chili flakes (optional)
  • A shake of nutritional yeast (optional)


  1. Heat the ghee in a medium-sized skillet.
  2. Whisk the eggs with bone broth, salt and pepper in a bowl.
  3. Pour the egg-bone broth mixture into the pan. Cook on low heat until cooked through. You don’t need to flip the cooked “tortilla.”
  4. Place the cooked egg tortilla onto a large plate, then add the filling ingredients.
  5. Roll the tortilla up and eat it like a burrito.

Peanut butter and greens sandwich recipe

Peanut butter is often served on bread with jelly or bananas, but don’t write off this unusual pairing.

A peanut butter and greens sandwich highlights the savory flavor of peanuts, which is something you may want if you’re tired of sweet pancakes or waffles for breakfast. Alternatively, you can pair almond butter with greens.

Use a soft wheat bread and marinated greens if you prefer a savory dish with a hint of bitterness. Add scallions to cut the richness of the peanut butter, but omit scallion if you don’t like eating raw allium.

Ingredients for 1 serving:

  • 2 slices of whole wheat sandwich bread
  • 3 tablespoons of natural peanut butter
  • 1/4 cup marinated greens (saute leafy greens of your choice in olive oil with garlic, lemon and red pepper flakes)
  • 1 scallion, thinly sliced (use the light green and white parts)
  • Flaky salt
  • Fresh lemon juice
  • Olive oil or butter
  • Sriracha


  1. Spread both sides of the bread with peanut butter. If the peanut butter isn’t salty enough, add a bit of salt to taste.
  2. Spread the marinated greens over one slice of bread, then top with the scallion, a squeeze of lemon juice and sriracha to taste. Close the sandwich.
  3. Place a skillet over medium heat. When the skillet is hot, pour a thin film of olive oil or melt a pat of butter in it.
  4. Place the sandwich top-side down, then cook for three minutes or until golden brown. Press down gently if needed so it browns evenly.
  5. Add a little olive oil or butter if the pan looks dry, then flip and repeat for the other side of your sandwich.
  6. Once done, sprinkle the sandwich with a pinch of flaky salt then slice it in half before serving.

Spanish tortilla (omelet) recipe

A Spanish omelet may sound complicated, but the recipe below is simple and easy to follow!

While potatoes have a high glycemic (sugar) load, they can be a natural source of dietary fiber and nutrients when used to make a Spanish omelet.

Ingredients for 2 servings:

  • 5 cage-free, organically fed large eggs
  • 1 1/4 cups (1/3 pound) baby potatoes, cut into 1/4?inch slices
  • 1/4 cup fresh Italian flat-leaf parsley, finely chopped
  • 1 Small sweet onion, thinly sliced
  • 1/2 medium red bell pepper, cored, seeded and diced
  • 4 tablespoons extra-virgin olive oil
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon sea salt


  1. Heat a medium-sized saute pan or skillet over medium-low heat. Add two tablespoons of the olive oil before adding the potatoes, onion and bell pepper. Cover the pan and let it simmer for 15 minutes. Stir the potatoes and onion every five minutes or until the potatoes are soft and tender.
  2. Get a large bowl, then whisk the eggs with the salt, pepper and parsley.
  3. Spoon the potato mixture into the bowl with the eggs and mix well. Use a paper towel to wipe the bottom of the saute pan to remove any sticky residue.
  4. Heat the same saute pan over medium heat, then add the remaining olive oil. Pour the egg and potato mixture into the pan, cover it, then reduce the heat to medium-low. Let the eggs cook for four to five minutes.
  5. Once the eggs are nearly set and the underside is lightly golden, flip the omelet onto a plate. Slide the egg back into the pan, then let it cook for a few more minutes. When the underside is golden, slide it back onto a clean plate before serving.

To lower the glycemic load of the dish, use small fingerling (one- to two-inches) potatoes. Boil the sliced potatoes in advance until al dente for about seven to nine minutes, drain and refrigerate for four to 24 hours until well chilled.

When you’re ready to serve, heat the potatoes along with the oil and onion as noted in the recipe, but you’ll only need to saute them for five minutes since they’re already cooked.

Alternatively, you can use a smaller portion of potatoes.

Kale and citrus breakfast salad recipe

This salad combines kale and citrus fruits like grapefruit and oranges to make a balanced dish that’s full of flavor, natural sweetness and lots of nutrients.

This nutrient-dense breakfast salad contains kale that promotes digestive health and is rich in dietary fiber and probiotics. Kale is also full of iron that is needed for healthy cell functioning and vitamin K that helps protect against diabetes and osteoporosis.

Additionally, kale contains vitamin C that helps slow down aging. Note that several of these nutrients are sensitive to high heat, so blanch the kale to soften and reduce its bitterness.

Ingredients for 2 servings:

  • 1 small bunch of kale, stemmed and chopped
  • 1 large grapefruit, peeled and separated into sections
  • 1 large orange, peeled and separated into sections
  • 1/2 cup pomegranate arils
  • 1/3 cup raw hulled pumpkin seeds
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lime juice
  • 1 1/2 teaspoons pure maple syrup
  • Dash of freshly ground black pepper


  1. Set aside the citrus sections, kale, pomegranate arils and pumpkin seeds. Whisk the remaining ingredients together until well-blended.
  2. Put the kale in a large bowl, then pour over the dressing. Wash your hands, then massage the dressing into the kale to soften the leaves.
  3. Top the kale with the citrus sections, pomegranate arils and pumpkin seeds before serving.

Eating healthy means learning to cook using nutritious ingredients like fresh fruits and vegetables and various grains. Follow a balanced diet and try some of the delicious recipes above to boost your daily vegetable intake!


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