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Veggies for Breakfast? Yes!

Contributors: Esther Ellis, MS, RDN, LDN

Published: January 14, 2020

Reviewed: January 06, 2023

Veggies for Breakfast - Scrambled eggs and vegetables

Fruit fits easily into breakfast, but vegetables can be a challenge. Here are some tips to help you wake up your fruit and vegetable appetite:

  • Stir things up. For a quick breakfast, add raisins or chopped dates to instant oatmeal, or stir blueberries, strawberries or sliced banana into whole-grain cereal with fat-free milk.
  • Get scrambling! Add fresh or frozen chopped spinach, mushrooms and diced tomatoes to scrambled eggs or omelets. Really, any veggies will work!
  • Make a breakfast sandwich. Top a whole-wheat English muffin with either reduced-fat peanut butter and banana slices, or go savory with hummus, sliced cucumbers, tomato and fresh spinach.
  • Batter up. Add grated carrots or zucchini to pancake, quick bread or muffin batter.
  • Drink your produce. Whirl carrots and fresh orange juice in a blender for a refreshing breakfast beverage.
  • Say "Olé!" Make a breakfast burrito by wrapping low-fat cheddar cheese, scrambled eggs and diced bell peppers in a whole-wheat tortilla. You also can make a vegetable-and-cheese quesadilla in a nonstick pan with a scant amount of canola oil.
  • Pick a fruit pizza. Spread reduced-fat dinner rolls in a pizza pan and bake. Top the pizza with orange sections or slices of kiwi, apples or strawberries and drizzle fat-free vanilla yogurt over the top.
  • Make a quick white or sweet potato hash. Grate the potatoes — they cook faster that way. Place the potatoes in a glass bowl and microwave about three minutes or until hot; drain any juice. Heat a skillet or frying pan on the stove and then stir-fry the potatoes with a teaspoon of olive oil until crispy.
  • Make it savory. While fruit is more commonly added to oatmeal, switch it up by adding sauteed vegetables such as mushrooms or onions to unsweetened instant oatmeal for a savory twist. Sprinkle it with cheese for added flavor.

Think of breakfast as the perfect opportunity to incorporate vegetables, enhance the flavor of your meals and boost its nutritional value.

Amy Kimberlain, RDN, LDN, CDCES

Academy of Nutrition and Dietetics

Amy Kimberlain

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