Savory Breakfast Recipes

December 15, 2016
Photo: Jennifer Causey
Many of us instinctively go for a sweet, starchy breakfast—jam-topped bagels, honey-tinged wheat flakes, syrup-drizzles waffles—but research shows that refined flour and sugar are the worst foods to eat after an overnight fast. Change up your routine, and think savory in the morning. A healthy balanced diet features very little added sugar, and many people go over the limit by 9 a.m. Instead, indulge in whole grains, berries, and vegetables for a much better start to the day. You'll find you eat more fiber, stay full longer, and have more energy throughout the morning.
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Egg and Nova Whole-Grain Waffle

Photo: Hector Manuel Sanchez
View Recipe: Egg and Nova Whole-Grain Waffle

Swaps your syrup for smoked salmon and a poached egg seasoned with fresh dill and chives, and you'll save yourself 20g of added sugar. Look for frozen whole-grain waffles with less sugar and more protein to really start your day right.

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Avo-Pico Oatmeal

Photo: Hector Manuel Sanchez
View Recipe: Avo-Pico Oatmeal

Instant flavored oatmeal may seem like a sweet start to your day, but that 12g of added sugar per packet really adds up. Instead, opt for steel-cut (or overnight) oats and top it with avocado, pico de gallo, feta, and cilantro for the same boost but without the midmorning slump.

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Pear and Bacon Whole-Grain French Toast

Photo: Hector Manuel Sanchez
View Recipe: Pear and Bacon Whole-Grain French Toast

Nothing says breakfast like toast, but we take this low-sugar option to a whole new level. You'll swoon over our savory addition of crumbled bacon, sliced pear, and Parmesan cheese on top of whole-grain French toast for a savings of 45g added sugar.

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Hummus-Zucchini English Muffin

Photo: Hector Manuel Sanchez
View Recipe: Hummus-Zucchini English Muffin

Instead of the usual bagel with cream cheese and jam, we're adding protein and cutting sugar with creamy hummus and vegetables. Start with a whole-grain English muffin, and pile on shaved carrot, zucchini, and roasted salted sunflower seeds for a savings of 30g added sugar.

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Cuke and Tomato Yogurt

Photo: Hector Manuel Sanchez
View Recipe: Cuke and Tomato Yogurt

Tomatoes and cucumber for breakfast? Yes, please! Stirring these beauties into 2% reduced-fat Greek yogurt along with toasted walnuts and olive oil will cut 23g of added sugar from your day.

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Banana-Nut Shredded Wheat

Photo: Hector Manuel Sanchez
View Recipe: Banana-Nut Shredded Wheat

Cutting 13g of added sugar is easy when your breakfast consists of shredded wheat biscuits soaked in 1% reduced-fat milk, sliced banana, almond butter, toasted almonds, and a dash of cinnamon. You won't miss your typical honey-cluster oat cereal for a second.

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Mexican Chorizo Hash

Photo: Jason Wallis
View Recipe: Mexican Chorizo Hash

This breakfast-for-dinner skillet gets heat from spicy Mexican chorizo. Don't stir the potatoes too much as they cook so they crisp in the pan. If you like your eggs more firm, cook them longer, or stir them in for a scramble.

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Grapefruit, Avocado, and Prosciutto Breakfast Salad

Photo: Jennifer Causey
View Recipe: Grapefruit, Avocado, and Prosciutto Breakfast Salad

Bright, refreshing grapefruit pairs surprisingly well with nutty-earthy toasted sesame oil. This meal is full of satiating heart-healthy fats that will keep you full for a long time.

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Spinach, Bacon, and Gruyère Breakfast Strata

Photo: Hector Manuel Sanchez
View Recipe: Spinach, Bacon, and Gruyère Breakfast Strata

This dish has fewer than 20g of total carbs—about half of what you'll find in classic bread-based casseroles. Greek yogurt, eggs, and cheese pack a mighty protein punch, while a touch of bacon seasons to perfection. The strata is best if allowed to soak overnight. Not only does this build in make-ahead convenience, it also allows the bread to fully absorb the egg mixture—yielding a creamy texture inside, while the top bread pieces get delightfully crisp.

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Savory Chickpea Waffles

Photo: Jennifer Causey
View Recipe: Savory Chickpea Waffles

We swap sugary pancake syrup for a poached egg and use chickpea flour in place of refined for an extra punch of protein. Enjoy for a quick breakfast or dinner.

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Egg and Toast Cups

Photo: Jennifer Causey
View Recipe: Egg and Toast Cups

Lure kids into eating a fulfilling breakfast with this cute all-in-one dish. You can cater to individual tastes too: Add chives to one up and spinach to another, or exchange the bacon for ham.

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Bacon, Egg, and Kale Breakfast Salad

Photo: Jennifer Causey
View Recipe: Bacon, Egg, and Kale Breakfast Salad

Based loosely on the flavors of a BLT, this salad is hearty and light at the same time. Don’t worry if it feels like you don’t have a lot of dressing; the luscious golden yolk makes a creamy sauce in the bowl.

 

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Eggs Poached in Tomato Sauce with Onions and Peppers

Photo: Johnny Autry
View Recipe: Eggs Poached in Tomato Sauce with Onions and Peppers

Vegetarian delight: A chunk of hearty toast soaks up savory deliciousness from tangy sauce and creamy egg yolk.

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Breakfast Hot Dish

Photo: Christopher Testani
View Recipe: Breakfast Hot Dish

If you're not from the Upper Midwest, you may not be familiar with hot dish. Traditionally, it's a casserole of starch (often French fries or tots), meat, and vegetables held together by a creamy sauce. "It's an easy way to feed a crowd," says blogger and cookbook author Molly Yeh, "and it's perfect for the dead of winter because it's so hearty and warm and comforting." Her update uses sweet potatoes flavored with Aleppo pepper. To get a head start, you can roast the potatoes and brown the sausage a couple of days ahead.

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Sausage and Cheese Breakfast Casserole

Photo: Oxmoor House
View Recipe: Sausage and Cheese Breakfast Casserole

Pop a prepared casserole in the oven and let it bake while you sip coffee—that’s the way to wake up on a lazy Sunday. Seems like every family has a beloved version of this type of breakfast strata. This one is much lower in fat than most.

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Fried Egg and Crunchy Breadcrumb Breakfast Salad

Photo: Jennifer Causey
View Recipe: Fried Egg and Crunchy Breadcrumb Breakfast Salad

Whole-grain rye bread is so flavorful on its own and adds a special lift to our first salad. You can make the toasted breadcrumbs up to two days ahead; just store in an airtight container or zip-top bag until you’re ready for them.

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Fried Egg and Avocado Toasts

Photo: Jennifer Causey
View Recipe: Fried Egg and Avocado Toasts

Sunny-side up eggs, fresh sprouts, and salsa amp up avocado toast for a fast, no-fuss meal. It's a sure winner at breakfast, lunch, or dinner.

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Egg and Hash Brown Casserole

Photo: Johnny Miller
View Recipe: Egg and Hash Brown Casserole

This make-ahead dish is like enjoying an omelet stuffed with spinach, Swiss cheese, and mushrooms, with hearty sides of bacon and hash browns, all in one package.

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Western Omelet

Photo: Randy Mayor
View Recipe: Western Omelet

This omelet delivers the classic diner-style overstuffed package brimming with bell peppers, ham, and cheese—perfect for a light breakfast, brunch, lunch, or dinner.

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Greek Cucumber and Chickpea Breakfast Salad

Photo: Jennifer Causey
View Recipe: Greek Cucumber and Chickpea Breakfast Salad

Dill absolutely makes this salad, offering a fresh, herbaceous boost that livens up the canned chickpeas. It’s a satisfying bowl of crunchy, creamy, chewy textures.

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