Logan Hayes
Breakfast is often a meal that is eaten in a hurry, but it is still possible to include vegetables in it. While fruit is often the go-to for a morning meal, vegetables can be just as versatile at breakfast as they are at lunch or dinner. Smoothies are a great way to add vegetables to your breakfast, and you can include anything from spinach to grated zucchini. If you're not a fan of green smoothies, you can try adding steamed and frozen zucchini, beets, or cauliflower to a chocolate, purple, or pink smoothie. You can also add vegetables to your morning eggs by making an omelette, frittata, or scramble with your choice of veggies. If you're looking for something more substantial, you can make a breakfast pizza with bell peppers, tomatoes, onions, sausage, and eggs, or a breakfast salad with eggs, bacon, avocado, greens, and berries.
| Characteristics | Values |
|---|---|
| Vegetables | Spinach, Broccoli, Tomatoes, Peppers, Carrots, Zucchini, Beets, Beans, Onion, Bell Pepper, Corn, Asparagus, Mushrooms, Potatoes, Avocado, Berries, Peas, Celery, Squash, Okra, Kale, Cucumber, Chinese Water Spinach |
| Dishes | Smoothies, Pancakes, Waffles, Frittatas, Scrambles, Toast, Breakfast Salads, Breakfast Pizza, Breakfast Bakes, Breakfast Cookies, Omelettes, Shakshuka, Quiche, Tortillas, Soups, Stir-fry |
| Tips | Prep and store vegetables in the fridge, ready to use; Grate, slice or chop vegetables to add to dishes; Add cheese to eggs and vegetables |
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What You'll Learn
Smoothies with spinach, carrots, or beets
Smoothies are a great way to add veggies to your breakfast, especially if you're in a hurry in the morning. Spinach, carrots, and beets are all popular choices for a vegetable smoothie, and they each bring their own unique health benefits to the table.
If you're looking to add spinach to your smoothie, it's a good idea to pair it with sweet fruits like bananas, apples, or pineapple, as spinach is not naturally sweet. Spinach is packed with nutrients and adds a touch of green to your drink. You can also add ginger to boost digestion and give your smoothie a spicy kick.
Carrots are another great addition to smoothies. They are naturally sweet, so they pair well with cinnamon, nutmeg, and dates, resulting in a carrot cake-like flavor profile. You can steam carrots before adding them to your smoothie to mellow out their flavor and make them more digestible.
Beets are a versatile vegetable that can be blended in many different ways. They add an earthy sweetness and a vibrant color to your smoothie. Like carrots, beets pair well with apples and can be blended with ginger for a spicy kick.
Here's a sample recipe for a beet, spinach, and carrot smoothie:
- 1 beet, raw with skin on, chopped
- 1 carrot, raw with skin on, chopped
- 1 apple, sweet variety, chopped
- 1 cup spinach, baby spinach or regular
- 1/4 teaspoon ginger, grated or 1/4 teaspoon ginger powder
- 1/2 cup water or coconut water
- Ice cubes (optional)
Place all ingredients in a high-speed blender and blend until smooth, adding more water as needed to adjust the consistency. Enjoy!
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Veggie-loaded egg scramble or omelette
A veggie-loaded egg scramble or omelette is a quick and easy way to add vegetables to your breakfast. It's also a great way to use up any leftover vegetables in your fridge.
To make a veggie-loaded egg scramble or omelette, start by heating some oil or butter in a skillet over medium heat. You can use a variety of vegetables, such as mushrooms, onions, peppers, spinach, broccoli, zucchini, tomatoes, or any other vegetables of your choice. Chop the vegetables into small, evenly sized pieces to ensure even cooking. Add the vegetables to the skillet and sauté until they are softened. If you're using spinach, add it towards the end, as it only needs a minute or two to wilt.
While the vegetables are cooking, whisk together your eggs in a separate bowl. You can use whole eggs or a combination of whole eggs and egg whites, depending on your preference. For every 6 eggs, add about 1/4 cup of milk, and season with salt and pepper to taste. You can also add fresh or dried herbs for extra flavour.
Once the vegetables are softened, add the egg mixture to the skillet. Let the eggs cook for about a minute until they start to set. Then, gently push the eggs towards the centre of the pan and fold them over. You can also scramble the eggs by stirring them gently until they are softly scrambled.
If you're adding cheese, do so once the eggs are almost cooked to your liking. Remove the skillet from the heat and let the eggs rest for a minute before serving.
This veggie-loaded egg scramble or omelette can be served with a side of crispy bacon, roasted potatoes, toast, or fresh fruit. It's a delicious and nutritious way to start your day!
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Breakfast bakes with vegetables
Breakfast bakes are a great way to add vegetables to your morning meal. Here are some ideas for breakfast bakes with vegetables:
Veggie Egg Bake
This bake features five different types of vegetables: spinach, carrots, mushrooms, potatoes, and peppers. You can find all of these vegetables pre-cut at the grocery store, making this a no-chop breakfast. Start by sautéing the mushrooms and carrots until tender, then add the spinach and cook until wilted. Remove from the heat and stir in the potatoes and peppers. Transfer this mixture to a baking dish and sprinkle with cheese. Whisk together some eggs, milk, salt, and pepper, and pour this mixture over the vegetables. Bake until the top is slightly golden and a knife inserted comes out clean.
Breakfast Casserole
This casserole can be made with a variety of vegetables, such as spinach, peppers, potatoes, mushrooms, and onions. You can also add meat, such as bacon or sausage, if desired. Simply layer the vegetables, potatoes, cheese, and egg mixture in a baking dish and bake until the eggs are set. This casserole can also be assembled ahead of time and baked the next day, making it a convenient option for busy mornings.
Shakshuka
Shakshuka is a dish of North African origin that typically consists of eggs baked in a sauce of tomatoes, peppers, and onions. You can add other vegetables to the sauce, such as zucchini or summer squash, to increase your vegetable intake. Simply bake the eggs in the sauce until the whites are set and the yolks are still runny. Shakshuka is a versatile dish that can be served for breakfast, brunch, or even dinner.
Frittata
A frittata is similar to a quiche but typically doesn't include a crust, making it a quicker and easier option. You can add a variety of vegetables to a frittata, such as spinach, peppers, mushrooms, or zucchini. Simply sauté your desired vegetables, pour in a mixture of eggs and milk, and bake until set. Frittatas are a great make-ahead option, as they can be served warm or cold and are perfect for breakfast on the go.
Breakfast Pizza
While it may not be a traditional breakfast option, pizza can be a fun and delicious way to add vegetables to your morning meal. Top a pizza crust with vegetables of your choice, such as bell peppers, tomatoes, onions, asparagus, or spinach. Add some eggs and cheese, and bake until the crust is golden and the eggs are set. Breakfast pizza is a great option for feeding a crowd and can be customized to suit different tastes and dietary preferences.
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Salads with eggs, bacon, and avocado
Salads are a great way to add veggies to your breakfast. If you're looking for a salad with eggs, bacon, and avocado, here are some ideas to get you started:
Poached Egg and Avocado Salad
This vegetarian, gluten-free, and dairy-free salad is a perfect blend of creamy, savory, and crunchy textures. It is loaded with yummy flavors and nutrition, making it a great way to start your day. Here's a simple recipe:
- For the salad: Layer some lettuce, arugula, kale, or spinach, along with sweet grape tomatoes, avocado slices, cooked quinoa, and walnuts.
- For the poached egg: Bring a small pot of water to a boil, swirl the water, and then carefully pour the egg into the water. Let it cook for 2-4 minutes until the egg is poached to your liking.
- Top your salad with the poached egg and season with salt and pepper to taste.
- You can also add an easy lemon vinaigrette or use the runny yolk from the poached egg as your dressing.
Bacon and Egg Salad with Avocado Dressing
This salad is a delicious way to add a little green to your morning bacon and eggs. Here's how you can make it:
- Cook your bacon in a skillet and set aside, leaving about a tablespoon of bacon grease in the pan.
- Add eggs to the skillet, cover, and cook until the whites are set and the yolks are barely set (about 3-5 minutes). Season the eggs with salt and pepper.
- For the avocado dressing: Combine avocado, lemon juice, Greek yogurt, olive oil, garlic powder, onion powder, cumin, salt, and black pepper in a small food processor.
- Divide mixed greens, tomatoes, cucumber slices, and bacon crumbles between two plates. Drizzle with the desired amount of avocado dressing and top each salad with an egg.
Variations and Extras
Feel free to customize your salad by adding in any toppings or extras that you like. Here are some ideas:
- Use pre-cooked quinoa or try other grains like rice or farro.
- Add some crunch with chopped walnuts, pecans, or pumpkin seeds.
- Include other veggies like bell peppers, cucumbers, or onions.
- For a heartier salad, add some crumbled feta or goat cheese.
- If you're not a fan of poached eggs, try a fried or soft-boiled egg instead.
- Make it a full meal by serving your salad with some crusty sourdough bread or a side of fruit.
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Veggie pancakes or waffles
Veggie Pancakes
This 20-minute Korean-inspired vegetable pancake recipe is a great way to use up leftover vegetables. You can use a variety of veggies, such as zucchini, carrots, or spinach, and add your favourite herbs and spices to the mix. Here are the steps to make them:
- Grate or chop your chosen vegetables.
- Mix the vegetables with a simple batter made of flour, milk, and eggs (you can also use a vegan batter with non-dairy milk and an egg substitute).
- Season the batter with salt and pepper, and add any desired herbs and spices, such as paprika, sumac, or chili flakes.
- Heat some oil in a pan over medium heat.
- Pour the batter into the pan to form pancakes of your desired size.
- Cook the pancakes until golden brown and crispy, flipping them once to cook both sides evenly.
- Serve with your favourite toppings, such as yogurt, salsa, or hot sauce.
Veggie Waffles
You can also add vegetables to waffle batter to create savoury veggie waffles. Here's a simple vegan waffle recipe that you can customise with your favourite veggies:
- Choose your favourite vegetables, such as zucchini, carrots, or cauliflower, and grate or finely chop them.
- Mix the vegetables with a waffle batter made of flour, sugar, baking powder, and non-dairy milk (such as soy milk or almond milk). You can also add a small amount of oil or replace it with unsweetened applesauce.
- Stir in any desired add-ins, such as cacao nibs, chocolate chips, peanut butter, or cinnamon.
- Grease your waffle iron and preheat it according to the manufacturer's instructions.
- Pour the batter into the waffle iron and cook according to the iron's instructions, typically for a few minutes until golden brown and crispy.
- Serve the waffles with pure maple syrup and your choice of toppings, such as fruits or additional veggies.
Both of these recipes are versatile and can be adapted to your taste preferences and the vegetables you have on hand. Enjoy experimenting with different combinations of veggies and seasonings to find your favourite veggie pancakes or waffles!
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Frequently asked questions
Smoothies are a great way to add veggies to your breakfast. Try adding spinach, steamed zucchini, beets, or cauliflower to your favorite smoothie recipe. You can also add veggies to your morning eggs by making an omelet, frittata, or scramble with your favorite vegetables.
If you're feeling adventurous, try making carrot pancakes or zucchini waffles. You can also add riced cauliflower to your oatmeal or make a breakfast pizza with bell peppers, tomatoes, and onions.
In Nepal, it's common to eat fresh tomatoes and cucumbers, red bean dishes, vegetable and potato soups, curries, and rice for breakfast. Mung bean pancakes with leafy greens, peppers, and other veggies are also a tasty option. In China, people enjoy stir-fried Chinese water spinach with an omelet and rice.
