Shake up your smoothie routine, with clean, substantial morning meals. These innovative breakfast eats are loaded with protein—more than 15 grams per serving—plus disease-preventive antioxidants and slow-burning carbs to sustain stamina well past lunchtime.
Margherita Sheet Pan Quiche
This pizza Margherita-style egg dish uses a quarter sheet pan for faster cooking and a contemporary take on the traditional quiche; be sure your sheet pan has a 1-inch rim, or the egg mixture won’t fit. We slashed the cream and used fresh mozzarella to add creaminess, with a fraction of the fat. Using store-bought crusts makes this recipe super-fast, but you can swap out homemade or use gluten-free crusts instead.
2 store-bought deep-dish pie crusts, completely thawed and at room temperature
6 large eggs
1/3 cup half-and-half
½ teaspoon sea salt
¼ teaspoon black pepper
½ cup chopped red onion
1 cup fresh mozzarella balls (ciliegine or perline size)
3/4 cup cherry or pear tomatoes
1/2 cup very loosely packed basil leaves
1. Preheat oven to 425.
2. Remove both crusts from wrapper and stack one on top of the other on a sheet of parchment. Cover with another parchment sheet and roll crusts out to about 12 x 17 inches.
3. Transfer crust to a rimmed quarter sheet pan (9 x 13), and press it firmly into the corners and sides. The crust should extend above the sides of the pan by about ¼ inch; fold the extra crust slightly over the sides of the pan. Bake crust for 7 minutes, until just beginning to turn golden. Remove from oven, poke any bubbles with a fork, and let cool for 10 minutes.
4. While crust cools, whisk together eggs, half-and-half, salt and pepper. Stir in onion. If using ciliegine size mozzarella balls, cut them in half (perline size balls can be left whole). Cut tomatoes in half. Stack basil leaves and very thinly slice them crosswise to make thin shreds. Stir into egg mixture.
5. Pour egg mixture into cooled crust. Arrange cheese and tomatoes over egg mixture, pressing gently to submerge them. Bake for 25 to 30 minutes, until eggs are just puffy and golden. Remove from oven, let cool for 2 to 3 minutes, and serve.
White Bean, Roasted Red Pepper and Avocado Hummus Toast
Toast is the fastest, easiest breakfast ever; this one is packed with protein (and plenty of fiber) with an easy, flavorful hummus. Make it the night before, for faster breakfast prep. A high-protein bread adds extra nutrition, but gluten-free bread, English muffins or bagels are other good options.
1 15-ounce can Great Northern or other white beans, drained and rinsed well
1 small roasted red pepper, drained very well
1 tablespoon olive oil
1 garlic clove (optional)
4 slices of high-protein bread
1 cup packed spinach leaves
2 small avocados, halved, pitted, peeled and thinly sliced
1 cup spicy radish sprouts
½ cup sliced Kalamata olives
1. In a blender or food processor, combine beans. red peppers, olive oil and garlic, if using. Process till smooth and creamy, and season to taste with salt and pepper. Hummus can be made the night before, and will thicken up overnight in the fridge.
2. Just before serving, toast bread; while bread is toasting, stack spinach leaves and cut crosswise into very thin shreds, about the size of a blade of grass.
3. To serve, spread hummus on toast; divide shredded spinach between toast. Divide avocado slices, sprouts and olives between toast. Serve immediately.
Black Bean, Chorizo and Hannah Potato Breakfast Hash
Hannah potatoes are a variety of sweet potato with a pale, creamy color and dryer texture that more closely mimics white potatoes; if you can’t find them, regular sweet potatoes work just fine. Turkey chorizo is a leaner choice that regular chorizo; you can also use vegan sausage.
2 tablespoons olive oil
1 small yellow onion, diced
1 large Hannah potato, diced
1 pound fully-cooked turkey chorizo sausage, diced
1 teaspoon smoked paprika
1 1/2 teaspoons cumin
1 15-ounce can black beans, drained and rinsed well
1 large avocado, halved, pitted, peeled and cubed
1 bunch cilantro, stems removed, leaves coarsely chopped
1/4 cup plain Greek yogurt
1. In a large cast iron or other skillet, heat olive oil and sauté onions for 3 to 4 minutes, until softened.
2. Add sweet potatoes and sausage and cook for 3 to 4 minutes, until just starting to brown, stirring frequently. Add paprika and cumin, stir to mix, and cook for one minute, stirring.
3. Add ¼ cup water, cover and cook for 7 minutes, till potatoes are just tender, stirring occasionally and adding another tablespoon or two of water if needed. Stir in beans and cook for 2 minutes longer, till heated through. Season to taste with salt and pepper.
4. Divide between four plates; top each with avocado, cilantro and a generous dollop of yogurt. Serve immediately.