Calling all breakfast lovers! Whether you’re looking for a proper breakfast or wanting to have breakfast for dinner, we’ve got you covered with a wide array of cuisines and ingredients to make a 10-minute omelet or scramble — Italian-inspired, spicy, veggie-only, and more.
ITALIAN ONION & POTATO OMELET
Makes 1 serving
Prep: 5 min Cook: 12 min
Ingredients
Cooking spray
¼ small onion, diced
½ small potato (with skin), grated
¼ cup sausage-style vegetarian crumbles, gluten-free
1 Tbsp Italian seasoning
1 cup baby spinach
1 egg plus 2 egg whites, beaten
Instructions
In pan sprayed with cooking spray, sauté onion, potato, crumbles, and Italian seasoning over medium-high heat for 5 minutes. Add eggs and spinach and cook for 3-4 minutes; flip and cook an additional 2 minutes.
Nutrition Information
Calories: 286; Total fat: 11 g; Saturated fat: 2 g; Sodium: 270 mg; Cholesterol: 196 mg; Total carbohydrates: 23 g; Fibre: 4 g; Sugars: 4 g; Protein: 21 g; Potassium: 812 mg
Tip: Swap out vegetarian crumbles for 28 g cooked, diced low-fat chicken sausage if desired.
SPICY BREAKFAST SCRAMBLE
Makes 1 serving
Prep: 2 min Cook: 5 min
Ingredients
1 egg plus 2 egg whites, beaten
1 cup baby spinach
½ cup canned low-sodium black beans, rinsed and drained
2 Tbsp spicy salsa
1 20 cm whole grain tortilla
Instructions
In a pan over medium heat, scramble together eggs, spinach, beans, and salsa. Fill tortilla with mixture.
Nutrition Information
Calories: 318; Total fat: 9 g; Saturated fat: 4 g; Sodium: 495 mg; Cholesterol: 164 mg; Total carbohydrates: 36 g; Fibre: 17 g; Sugars: 2 g; Protein: 29 g; Potassium: 613 mg
FLORENTINE MUSHROOM SCRAMBLE
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
½ cup fresh baby spinach
½ cup sliced mushrooms
1 tsp olive oil
1 egg plus 2 egg whites, beaten
1 whole grain English muffin
Instructions
Sauté spinach and mushrooms in olive oil, for about 2 minutes. Add eggs and scramble together. Serve on a whole grain English muffin.
Nutrition Information
Calories: 307; Total fat: 11 g; Saturated fat: 2 g; Sodium: 328 mg; Cholesterol: 164 mg; Total carbohydrates: 32 g; Fibre: 5 g; Sugars: 5 g; Protein: 21 g; Potassium: 153 mg
SANTA FE SCRAMBLE
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
1 egg plus 2 egg whites, beaten
2 Tbsp canned green chilies, diced
1 cup baby spinach
2 Tbsp Monterey Jack cheese
1 15 cm whole grain tortilla, heated
Instructions
In a pan over medium heat, scramble eggs, chilies, spinach, and cheese together. Once cooked, place egg mixture in tortilla and fold.
Nutrition Information
Calories: 269; Total fat: 12 g; Saturated fat: 6 g; Sodium: 442 mg; Cholesterol: 178 mg; Total carbohydrates: 19 g; Fibre: 4 g; Sugars: 2 g; Protein: 20 g; Potassium: 257 mg
TOFU SKILLET SCRAMBLE
Makes 1 serving
Prep: 8 min Cook: 6 min
Ingredients
115 g extra-firm tofu, pressed to remove excess water
⅛ tsp turmeric
2 tsp olive oil
1 cup chopped zucchini
1 Tbsp prepared pesto
Instructions
In a bowl, mash tofu and turmeric with a fork until it resembles scrambled-egg texture (tofu will turn an egg-like yellow hue). Sauté tofu mixture zucchini, and pesto in oil in a nonstick skillet for 6 minutes.
Nutrition Information
Calories: 269; Total fat: 23 g; Saturated fat: 3 g; Sodium: 115 mg; Cholesterol: 4 mg; Total carbohydrates: 7 g; Fibre: 2 g; Sugars: 4 g; Protein: 14 g; Potassium: 641 mg
Tip: Serve with 1 slice whole grain toast (gluten-free) or ¾ cup grapes to complete a balanced meal.
SPINACH & BACON OMELET
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
1 egg plus 2 egg whites
2 slices reduced-sodium turkey bacon, cooked and crumbled
1 cup baby spinach
Cooking spray
½ diced tomato
1 slice whole grain toast
Instructions
Whisk together eggs, add bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and top with diced tomato. Serve on top of whole grain toast.
Nutrition Information
Calories: 224; Total fat: 7 g; Saturated fat: 2 g; Sodium: 325 mg; Cholesterol: 194 mg; Total carbohydrates: 14 g; Fibre: 3 g; Sugars: 3 g; Protein: 23 g; Potassium: 373 mg
BROCCOLI & FETA OMELET
Makes 1 serving
Prep: 5 min Cook: 6 min
Ingredients
2 eggs, beaten
1 cup finely chopped broccoli
½ cup baby spinach
15 g feta cheese
1 tsp olive oil
1 slice whole grain toast
Instructions
Combine eggs, chopped broccoli, spinach, and feta cheese. Cook in a pan coated with a little olive oil. Serve with a slice of whole grain toast.
Nutrition Information
Calories: 307; Total fat: 18 g; Saturated fat: 6 g; Sodium: 433 mg; Cholesterol: 340 mg; Total carbohydrates: 19 g; Fibre: 5 g; Sugars: 5 g; Protein: 20 g; Potassium: 517 mg