Bland Breakfasts are Out! Here’s How to Lose Weight With Tasty Food

When a lot of people think about a healthy breakfast, they can only imagine boring meals. However, that doesn’t have to be the case. There are many recipes you can use that are not only healthy but also bring a world of flavor. Using them will make your weight management journey a lot easier. 

Why Breakfast Matters

For a long time, researchers questioned whether or not breakfast could make a difference in someone’s weight management routine. After further study, though, it was determined that the impact depended on what people decided to eat. In fact, 75 percent of those who lose 30 pounds or more note that they consistently eat a healthy breakfast. 

While the reasons may vary, doctors estimate that eating breakfast can help you control your appetite. When you wait for too long after waking to eat, your blood sugar levels can tank. This change can lead to you eating more or reaching for unhealthy foods to fill that gap. These unhealthy foods can throw your diet out of whack while increasing your risk of developing chronic illnesses like heart disease. 

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Starting your day with a healthy breakfast can also boost your energy levels so that you’re not lagging when trying to do your daily tasks. When you get the right nutrients, you’re boosting your overall health while also ensuring that you have the energy to make the right decisions regarding your diet. 

When thinking about your breakfast, health experts recommend checking the calories and paying attention to what you’re eating. You should aim to include fresh fruits, lean proteins, and fiber. It’s also best to choose the breakfast options that suit your lifestyle. It’s better to prepare something simple than skip the meal or eat an unhealthy breakfast. 

10 Breakfast Recipes You’ll Love

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1. Orange Peach Chia Seed Smoothie

Servings: 2

Ingredients

• 1 cup orange juice, chilled
• ½ cup whole-milk plain strained (Greek-style) yogurt
• 2 cups orange segments (from 2 small oranges)
• 1 cup frozen sliced peaches
• ¼ cup chopped pitted Medjool dates (about 3 dates)
• 2 tablespoons chia seeds
• ½ teaspoon vanilla extract
• ⅛ teaspoon salt

Method:

1. Combine 1 cup orange juice, ½ cup yogurt, 2 cups orange segments, 1 cup peaches, ¼ cup chopped dates, 2 tablespoons chia seeds, ½ teaspoon vanilla, and ⅛ teaspoon salt in a blender. 
2. Blend on high speed until smooth, about 1 minute. Divide between 2 glasses.

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2. Green Smoothie

Servings: 1

Ingredients

• 2 cups packed baby spinach
• 1 cup unsweetened plain almond milk
• 1 small, very ripe banana
• ½ cup frozen mango chunks
• ½ cup frozen pineapple chunks
• 1 tablespoon chia seeds

Method:

1. Combine 2 cups spinach, 1 cup almond milk, 1 banana, ½ cup frozen mango, ½ cup frozen pineapple, and 1 tablespoon chia seeds in a blender.
2. Process until smooth, about 1 minute. Pour into a large glass and serve immediately.

3. High-Protein Breakfast Casserole

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 4 ounces sliced fresh wild mushrooms, such as oyster or shiitake (about 1 cup)  
• 1 medium red bell pepper, chopped (about 1¼ cups)
• 1 small yellow onion, chopped (about 1 cup)
• ¼ teaspoon salt, divided
• 1 (5-ounce) package baby kale
• 1½ teaspoons garlic powder
• ¼ teaspoon crushed red pepper
• 8 large eggs
• ½ cup small-curd 2% reduced-fat cottage cheese
• ⅓ cup whole milk
• 1½ cups shredded Colby-Jack cheese, divided

Method: 

1. Preheat oven to 350°F. Lightly coat an 8-inch-square baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 4 ounces sliced mushrooms. Cook, undisturbed, until browned, about 4 minutes. Stir and continue to cook, stirring occasionally, until the moisture has evaporated, about 3 more minutes. 
3. Add chopped bell pepper, chopped onion, ⅛ teaspoon salt, and the remaining 1 tablespoon oil. Cook, stirring often, until softened, about 4 minutes. Add 5 ounces baby kale, 1½ teaspoons garlic powder, and ¼ teaspoon crushed red pepper. Cook and stir until the kale is wilted, about 2 minutes. Set aside to cool slightly, about 5 minutes.
4. Combine 8 eggs, ½ cup cottage cheese, ⅓ cup milk, ¾ cup Colby-Jack, and the remaining ⅛ teaspoon salt in a blender. Process on low speed until smooth, about 20 seconds.
5. Spread half of the kale mixture in the bottom of the prepared dish. Pour the egg mixture over the top. Scatter the remaining kale mixture over the egg mixture (most of the vegetables will sink to the middle). Top with the remaining ¾ cup Colby-Jack. Bake until puffed around the edges and golden brown, about 40 minutes. Let stand for 10 minutes before serving.

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4. Black Bean and Pepper Jack Quiche

Servings: 6

Ingredients

• 1½ tablespoons extra-virgin olive oil
• 1 medium red bell pepper, chopped (about 1 cup)
• 1 cup thinly sliced red onion
• ½ cup chopped tomato
• ¾ teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon cayenne pepper
• 8 large eggs
• ⅔ cup half-and-half
• 1 cup shredded pepper Jack cheese, divided
• 1 (15.5-ounce) can no-salt-added black beans, rinsed

Method:

1. Preheat oven to 350°F. Coat a 9-inch glass pie dish with cooking spray.
2. Heat 1½ tablespoons oil in a large skillet over medium heat. Add chopped bell pepper. Cook, stirring occasionally, until softened, about 6 minutes. Add 1 cup onion. Cook, stirring occasionally, until the peppers are lightly browned and the onions are softened, about 5 minutes more.
3. Stir in ½ cup tomato, ¾ teaspoon cumin, ½ teaspoon each oregano, paprika, salt, and ¼ teaspoon cayenne. Cook, stirring often, until the liquid evaporates and the mixture is fragrant, 2 to 3 minutes. Let stand until slightly cooled, about 5 minutes.
4. Whisk 8 eggs, ⅔ cup half-and-half, and ½ cup pepper Jack in a medium bowl until combined. Fold in rinsed black beans and the bell pepper mixture. Pour into the prepared pie dish. Sprinkle with the remaining ½ cup cheese.
5. Bake until set and the edges are golden brown, 40 to 45 minutes. Let stand for 10 minutes; slice and serve warm.

5. High-Protein Chia Pudding

Servings: 4

Ingredients

• 3 cups unsweetened almond milk
• 2½ cups blueberries, divided
• 2 tablespoons plain, unsweetened, plant-based protein powder
• ¾ cup chia seeds
• 2 tablespoons pure maple syrup plus 1 teaspoon, divided
• 1¾ teaspoons vanilla extract, divided
• ¼ teaspoon salt
• ¾ cup nonfat plain strained (Greek-style) yogurt
• ⅓ cup smooth natural peanut butter

Method:

1. Process 3 cups almond milk, 2 cups blueberries, and 2 tablespoons protein powder in a blender until smooth, about 30 seconds. Transfer to a medium bowl; whisk in ¾ cup chia seeds, 2 tablespoons maple syrup, 1 teaspoon vanilla, and ¼ teaspoon salt until well combined. Cover and refrigerate until thickened, at least 12 hours.
2. In a small bowl, stir ¾ cup yogurt, ⅓ cup peanut butter, and the remaining 1 teaspoon maple syrup and ¾ teaspoon vanilla together until smooth. Cover and refrigerate until ready to use.
3. Spoon 1 cup of blueberry chia pudding into each of 4 jars or small bowls. Spread 2 tablespoons peanut butter mixture over each pudding. Top the puddings evenly with the remaining ½ cup blueberries.

6. Loaded Breakfast Baked Potato

Servings: 4

Ingredients

• 4 medium russet potatoes, scrubbed
• 4 slices center-cut bacon, chopped (about ½ cup)
• ¾ cup shredded sharp Cheddar cheese
• 2 tablespoons unsalted butter, cut into 8 cubes
• ¼ cup sour cream, plus more for garnish
• ¼ cup sliced fresh chives, plus more for garnish
• ½ teaspoon cracked black pepper, plus more for garnish
• ½ teaspoon salt plus ⅛ teaspoon, divided
• 4 large eggs

Method:

1. Preheat oven to 200°F. Using a fork, pierce potatoes all over. Place the potatoes on a large microwave-safe plate. Microwave on High until the potatoes are easily pierced with a fork, 15 to 20 minutes, carefully flipping with a fork or tongs every 5 minutes. (Alternatively, bake the potatoes directly on an oven rack in a 425°F oven until easily pierced with a fork, 50 minutes to 1 hour.) Transfer the potatoes to a cutting board and let rest until cool enough to handle, about 5 minutes.
2. Meanwhile, cook chopped bacon in a large nonstick skillet over medium heat, stirring occasionally, until crispy, 8 to 10 minutes. Transfer to a paper towel–lined plate, reserving drippings in the pan.
3. Place ¾ cup cheese and the cubed butter in a large bowl. Cut a lengthwise slit down the center of each potato (do not cut all the way through); squeeze the sides to open. Using a spoon, scoop the flesh into the bowl, leaving a ¼-inch layer of flesh on the skin. Roughly mash the potato flesh with a spoon until the butter and cheese are incorporated, but the potato is still chunky.
4. Stir ¼ cup sour cream, ¼ cup chives, ½ teaspoon pepper, ½ teaspoon salt, and the cooked bacon into the potato mixture; spoon the mixture into the potato shells. Place the stuffed potatoes on a small baking sheet; keep warm in the oven.
5. Heat the reserved bacon drippings over medium-low heat. Carefully crack 4 eggs into the pan, leaving space between them. Sprinkle the eggs with the remaining ⅛ teaspoon salt. Cover and cook until the whites are just set, about 2 minutes. Uncover and cook until the whites are completely set and the yolks are desired doneness, about 2 minutes for runny yolks. 
6. Place a stuffed potato on each of 4 plates. Top each with a fried egg. If desired, garnish with sour cream, chives, and/or pepper.

7. Breakfast Bowl

Servings: 6

Ingredients

• 1 small acorn squash, peeled, seeded, and coarsely chopped (about 4 cups)
• 2 small red beets, peeled and cubed (¾-inch; about 2 cups)
• 4 tablespoons extra-virgin olive oil, divided
• 1½ teaspoons salt, divided
• ¾ teaspoon ground cumin, divided
• ¾ teaspoon smoked paprika, divided
• ¾ teaspoon pepper, divided
• 1 medium head broccoli, cut into florets (1½-inch; about 4 cups)
• 6 large eggs
• 6 tablespoons tahini
• ¼ cup lemon juice (from 2 lemons)
• 2 tablespoons water
• 2 cloves garlic, grated
• 3 cups cooked quinoa
• 1 (15-ounce) can no-salt-added black beans, rinsed

Method: 

1. Preheat oven to 425°F with racks in top and bottom third positions. Toss chopped squash, cubed beets, 2 tablespoons oil, and ½ teaspoon each salt, cumin, smoked paprika, and pepper together on a large rimmed baking sheet until evenly coated. Spread into an even layer. Roast on the bottom rack, stirring once, until lightly browned and tender, about 30 minutes.
2. Meanwhile, toss broccoli florets with the remaining 2 tablespoons oil, ½ teaspoon salt, and the remaining ¼ teaspoon each cumin, smoked paprika, and pepper on another large rimmed baking sheet until evenly coated. Spread in an even layer. Roast on the top rack until browned and tender, about 15 minutes.
3. Meanwhile, bring a medium saucepan of water to a boil over high heat and set a medium bowl of ice water next to the stove. Gently use a spoon to lower 6 eggs into the boiling water. Reduce heat as needed to maintain a steady simmer. Simmer, gently stirring occasionally, for 6 minutes. Transfer the eggs to the ice bath. Let cool for 2 minutes. Drain the eggs and set aside. 
4. Whisk 6 tablespoons tahini, ¼ cup lemon juice, 2 tablespoons water, grated garlic, and ¼ teaspoon salt together in a small bowl until creamy and smooth.
5. Stir 3 cups cooked quinoa and the remaining ¼ teaspoon salt together in a medium bowl. Divide among 6 bowls. Top with black beans, roasted squash mixture, and roasted broccoli. Peel the eggs under running water, discarding shells; cut each egg in half lengthwise and place on top of the breakfast bowls. Drizzle each bowl with the tahini mixture.

8. Spinach and Feta English Muffin

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 1 small yellow onion, finely chopped
• ½ cup sun-dried tomatoes in oil, finely chopped
• 1 tablespoon minced garlic (from 3 cloves)
• 1 (10-ounce) package frozen chopped spinach, thawed and drained
• 6 ounces reduced-fat cream cheese, softened (about ⅓ cup)
• 1 cup finely crumbled feta cheese, divided
• ½ teaspoon ground pepper, divided
• 12 large eggs
• 1 cup half-and-half
• ¼ teaspoon salt
• ¼ teaspoon crushed red pepper
• 3 whole-wheat English muffins, split

Method:

1. Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large skillet over medium heat until shimmering. Add chopped onion. Cook, stirring occasionally, until softened and translucent, about 3 minutes. Add chopped sun-dried tomatoes and 1 tablespoon garlic. Cook, stirring constantly, until fragrant, about 30 seconds. Add drained spinach. Cook, stirring often, until nearly dry and bright green, 1 to 2 minutes. Remove from heat.
3. Transfer ½ cup of the spinach mixture to a medium bowl. Add softened cream cheese, ¾ cup feta, ¼ teaspoon pepper, and the remaining 1 tablespoon oil. Stir with a rubber spatula until smooth and evenly combined.
4. In a large bowl, whisk 12 eggs, 1 cup half-and-half, the remaining spinach mixture, and ¼ teaspoon each salt, pepper, crushed red pepper, and black pepper until combined.
5. Pour the egg mixture into the prepared baking dish. Spread the cream cheese mixture over cut sides of 6 English muffin halves (about ¼ cup each). Nestle them, cut-sides down, in the egg mixture, forming 2 rows of 3 muffins. Cover the dish tightly with foil.
6. Bake until the eggs are nearly set, about 25 minutes. Remove the foil and sprinkle the remaining ¼ cup feta between the muffins. Bake until the eggs are fully set in the middle, 15 to 18 minutes. Let rest for 10 minutes before slicing and serving.

9. Egg and Feta Breakfast Pita

Servings: 2

Ingredients

• ¼ cup diced cucumber
• ¼ cup diced tomato
• 1 tablespoon crumbled feta cheese
• ¾ teaspoon za’atar, divided
• 1 teaspoon extra-virgin olive oil
• 2 large eggs
• 1 (5-inch) whole-wheat pita, halved

Method: 

1. Combine ¼ cup each cucumber and tomato, 1 tablespoon feta, and ½ teaspoon za’atar in a small bowl; toss to coat.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Break 2 eggs, one at a time, into the skillet. Cover and cook until the whites are set, about 2 minutes. Uncover and cook until the whites are completely set and the edges are crisp, about 2 minutes 30 seconds. 
3. Sprinkle the eggs with the remaining ¼ teaspoon za’atar; place each inside a pita half. Divide the cucumber-tomato mixture between the pitas.

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10. Kale and Feta Mini Crustless Quiche

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 (8-ounce) package sliced cremini mushrooms (about 2½ cups)
• 1 cup chopped yellow onion (about 1 small)
• 1 tablespoon minced garlic
• 3½ cups loosely packed stemmed and chopped curly kale
• ¼ cup water
• 12 large eggs
• ⅔ cup whole milk
• 2 teaspoons Dijon mustard
• ½ teaspoon crushed red pepper
• ¼ teaspoon salt
• ⅔ cup crumbled feta cheese

Method:

1. Preheat oven to 325°F. Coat a 12-cup muffin tin with cooking spray.
2. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add sliced mushrooms in an even layer. Cook, undisturbed, until just beginning to brown on the bottom, about 4 minutes. Continue cooking, stirring occasionally, until browned all over, 3 to 4 minutes. 
3. Add 1 cup onion. Cook, stirring occasionally, until softened and slightly translucent, about 5 minutes. Stir in 1 tablespoon garlic. Cook, stirring constantly, until fragrant, 1 to 2 minutes. Add 3½ cups kale and ¼ cup water. Cook, stirring occasionally, until the kale is just wilted and the liquid has evaporated, about 2 minutes. Divide the mixture among the prepared muffin cups (about 2 tablespoons each).
4. Whisk 12 eggs, ⅔ cup milk, 2 teaspoons mustard, ½ teaspoon crushed red pepper, and ¼ teaspoon salt in a large bowl until fully combined. Pour the egg mixture evenly over the mushroom mixture in the muffin cups (about ¼ cup each); top evenly with ⅔ cup feta.
5. Bake until slightly puffed and centers are set, about 30 minutes. Remove from the pan immediately and serve hot, warm, or at room temperature.

According to researchers, breakfast can be an essential part of your weight management journey. You can’t eat just anything, though. You’ll get the best results when you focus on including healthy ingredients such as fresh fruits and vegetables, lean protein, and fiber. If you have any concerns about what you can eat, you should always talk to your doctor first.