6 Healthy Spins on Your Favorite Breakfast and Brunch Dishes
Leisurely weekend mornings are the perfect time to enjoy decadent breakfasts and brunches. Unfortunately, many of the beloved dishes that are often served for these quintessential weekend meals are packed with fat, sugar, and far too many calories. Luckily, there’s an easy way to partake in breakfast and brunch without derailing your diet — you can use healthy ingredients to create nutritious dishes that taste just as indulgent. These six healthy recipes will appease your weekend appetite without wrecking your waistline.
1. Kale and Tomato Eggs Benedict
Livestrong notes that, on average, one serving of eggs benedict containing two medium eggs has 553 calories, 32 grams of fat, 11 grams of saturated fat, and 434 milligrams of cholesterol. With a few simple changes, such as substituting hollandaise sauce with a light mustard-mayo sauce and using whole-wheat English muffins, you can make this breakfast dish more diet friendly. Food Network’s recipe yields 4 serving, with each containing 251 calories, 12.5 grams of fat, 3 grams of saturated fat, and 196 milligrams of cholesterol.
Blender Mustard-Hollandaise Sauce:
- 2 tablespoons light mayonnaise
- 2 teaspoons whole grain mustard
- 1 teaspoon lemon juice
- Pinch cayenne pepper
- ¼ cup white vinegar
- 1 tablespoon olive oil
- 2 ounces Canadian bacon, cut into small chunks
- 1 shallot, thinly sliced
- 8 cups petite kale or baby spinach
- Freshly ground black pepper
- 2 whole-wheat English muffins, split
- 1 large ripe tomato, cut into 4 slices
- 4 large eggs
Directions: For the hollandaise sauce, combine the mayonnaise, 1 tablespoon warm water, mustard, lemon juice, and cayenne pepper in a blender and process until combined. Scrape out and set aside. For the Eggs Benedict, fill a wide pot with about 3 inches of water. And the vinegar and bring to a low simmer. Heat the oil in a large nonstick skillet. Add the Canadian bacon and shallots and cook, stirring frequently, until golden, about 4 minutes. Add the kale, remove from the heat and stir until the kale wilts, about 2 minutes.
Season with pepper. Set aside and keep warm. Toast each English muffin in a toaster oven or under a broiler until lightly golden, about 5 minutes. Top each with a tomato slice and toast until the tomato is just slightly warm, about 1 minute. Top each muffin with the Canadian bacon-kale mixture. Crack each egg into a mug and slip into the simmering water. Cook until the whites are at desired doneness, 3 to 5 minutes. Remove with a slotted spoon and place on each benedict. Drizzle with hollandaise and serve.
2. Egg-White Crepes
Whole-wheat flour, egg whites, skim milk, and berries create AllRecipes.com’s healthy breakfast and brunch dish. It yields 4 servings; each contains 228 calories, 7.6 grams of fat, 10.1 grams of protein, and 4.7 grams of fiber.
- ½ cup whole-wheat flour
- 2 egg whites
- ½ cup skim milk
- 1 pinch salt
- 1 tablespoon vegetable oil
- ½ cup mixed frozen berries, thawed and drained
- 1 tablespoon confectioners’ sugar for dusting
Directions: Whisk together the wheat flour, egg whites, milk, salt, and oil in a large bowl until smooth. Lightly coat a skillet with cooking spray and place over medium heat. Pour ¼ cup of the batter into the skillet. Tilt the pan in a circular motion to allow the batter to spread to the edges. Cook until the bottom is light brown, about 2 minutes. Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe; cook another 2 minutes. Fold the crepe in half and remove with a spatula to a serving plate. Dust with confectioners’ sugar and serve.
3. Family-Favorite Oatmeal Waffles Recipe
Adding oats to your waffles creates a filling and nutrient-rich morning meal that your family will love. Taste of Home’s recipe yields 6 servings. The World’s Healthiest Foods states that eating fiber-filled oats may lower your risk for cardiovascular disease and can enhance your immune system’s response to bacterial infections.
- 1½ cups all-purpose flour
- 1 cup quick-cooking oats
- 3 teaspoons baking powder
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt, optional
- 2 eggs, lightly beaten
- 1½ cups milk
- 6 tablespoons butter, melted
- 2 tablespoons brown sugar
- Assorted fresh fruit and yogurt
Directions: In a large bowl, combine flour, oats, baking powder, cinnamon and, if desired, salt; set aside. In a small bowl, whisk eggs, milk, butter, and brown sugar. Add to flour mixture; stir until blended. Pour batter into a lightly greased waffle iron. Close lid quickly; do not open during baking. Use fork to remove baked waffle. Top with fresh fruit and yogurt.
4. Broccoli Frittata
Broccoli, which is chock-full of antioxidants, vitamins, and minerals, creates a nutritious brunch dish that will do wonders for your waistline! Food & Wine’s vegetarian-friendly meal is also low maintenance; it only takes 25 minutes to prepare.
- 1 garlic clove, thinly sliced
- 2 tablespoons olive oil
- 3½ cups broccoli florets
- ¼ teaspoon crushed red pepper
- Black Pepper
- 8 large eggs
- ½ cup grated Parmigiano-Reggiano cheese (1½ ounces)
Directions: Preheat the oven to 350 degrees Fahrenheit. In a 10-inch ovenproof nonstick skillet, heat 1 tablespoon of the olive oil. Add the garlic and cook over moderately high heat for 30 seconds. Add the broccoli and crushed red pepper and cook for 1 minute. Stir in 2 tablespoons of water, season with salt and pepper and cover. Cook over moderate heat until the broccoli is crisp-tender, 2 minutes; let cool.
In a bowl, whisk the eggs with ¼ teaspoon each of salt and black pepper. Stir in the broccoli. Return the skillet to the stove top and heat the remaining 1 tablespoon of oil. Pour in the eggs and cook over moderately low heat until set around the edge, 3 minutes. Sprinkle the frittata with the cheese. Transfer the skillet to the oven and bake the frittata until the center is just set, about 12 minutes. Serve warm or at room temperature.
5. Whole-Wheat Dutch Baby Pancake
The Vintage Mixer’s 5-ingredient recipe, which yields 4 servings, is healthy, simple, and delicious. To create a Dutch baby that’s even more nutritious and a touch sweeter, top it with fresh fruit.
- 1 tablespoon butter
- ½ cup milk
- 3 eggs
- ½ cup whole-wheat pastry flour
- Dash of salt
Directions: Preheat the oven to 450 degrees Fahrenheit. Melt 1 tablespoon of butter in a cast iron pan. Mix all ingredients together in a mixing bowl until frothy. Do not over beat. Pour batter into the pan and cook for 17 minutes. Slice and serve with fruit and maple syrup.
6. Baked Apple-Cinnamon French Toast
Do you find yourself frequently preparing French toast for breakfast or brunch? If so, prepare Eating Well’s griddle-free version, which contains nonfat milk, egg whites, whole-wheat bread, fruit, and warm and cozy spices. The recipe yields 12 servings; each has 183 calories, 1 gram of fat, 10 grams of protein, and 4 grams of fiber. Plan accordingly with this dish — it needs to be refrigerated for at least 8 hours before baking!
- 3 cups nonfat milk
- 2 cups pasteurized liquid egg whites
- 3 tablespoons honey
- 1½ teaspoons vanilla extract
- ¼ teaspoon salt
- 1 (1 pound) loaf sliced whole-wheat bread
- 1 cup chopped dried apples (3 ounces)
- ½ cup raisins
- 1½ teaspoons ground cinnamon
- ½ teaspoon ground nutmeg
- 1 tablespoon confectioners’ sugar
Directions: Whisk milk, egg whites, honey, vanilla, and salt in a large bowl. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon, and nutmeg in another large bowl. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit.
Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours. Preheat oven to 350 degrees Fahrenheit. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.