Name: Playbook - Sarah Herse - Savory & Healthy Breakfast Ideas
Uploaded: 2024-03-20T21:08:54.231Z
Duration: 15 min
Description: Savory & Healthy Breakfast Ideas

If you're team savory for your breakfast, check out this list of my favorite warm and delicious breakfast ideas.
Note: click "start now" to view recipes!
-Breakfast Burrito
-Microwave Egg Mug
-Breakfast Pizza
-Breakfast Power bowl
-Egg White Breakfast Skillet
-Turkey Bacon Breakfast BLT
-Vegan Breakfast Skillet
-Fluffy egg white oatmeal
-Avocado & Egg White Green Goddess Toast
-Tofu pesto scramble

Here's how I make a healthy version of a breakfast burrito. It's simple and tasty and perfect for a quick savory breakfast option. I mix egg whites with a regular egg to increase the protein content.  I use the Flatout brand Light Flatbread because it's a little lower in calories, but you can use any wrap that you enjoy! 

Ingredients:
- 1 Large Egg
- 3 Egg Whites
- 1 Flatout Light Flatbread
- 1/2 half Avocado
- 1/4 Cup Pico De Gallo
- 1 TBSP - Cilantro (optional)
- 1/2 Lime (optional)

Instructions:

1. Scramble the egg and egg whites together in a pan (you can also add in onion/peppers to your scramble if you have some) & season with salt & pepper
2. Smash avocado, season with salt and spread on flatbread/tortilla. (optional: you can toast flatbread in pan first)
3. Top with pico de gallo or salsa and fresh cilantro/scallions if you have it
4. Squeeze lime onto it to brighten the flavors
5. Roll up and enjoy!

Macros:
Carbs - 27g
Fat - 13g
Protein - 25g
Calories - 325

Breakfast Burrito

Microwave Egg Mugs
This is a go-to quick savory breakfast for me that doesn’t require a lot of clean up. You can customize based on your preferences & calorie needs! But here are the basics
Ingredients
180 grams egg whites or mix of whole eggs & egg whites
1 tbsp milk or almond milk (optional)
1 wedge Laughing cow light cheese wedge or cream cheese (or cheese of choice)
Toppings of choice: Hot sauce/salsa/seasoning/ketchup etc

Directions
1.	Spray a large microwave-safe mug with nonstick spray and add egg whites, milk, cheese (break cheese into pieces if using wedge), and salt/pepper.
2.	Microwave for about 1 minute
3.	Remove mug from microwave & stir
4.	Return to microwave for another 45-60 seconds
5.	Add additional toppings (hot sauce, etc) and serve with avocado toast or side of choice
Calories & Macros
For egg whites & laughing cow only: 
Cals: 123
Protein: 21 g
Carbs 1 g
Fat; 1g

Microwave egg mugs

Egg whites, tomatoes, spinach & basil:
Ingredients: 
- 1 sheet Lavash 
- 150 grams of egg whites (3 large egg whites)
- ½ cup spinach
- ½ cup cherry tomatoes
- 1 oz fresh mozzarella 
- 1 tablespoon pesto
-Fresh basil (4-5 large leaves, torn)
- Salt, pepper to taste
- Preheat oven to 450. Line baking sheet with parchment & add lavash. Spray lavash with a light coating of olive oil. 

Egg, cheese & bacon
Ingredients:
-1 sheet lavash
-3 whole eggs, scrambled
-¼ cup shredded Mexican cheese blend
-1 oz bacon bits (or crumbled bacon)
-1 tbsp salsa

Add all ingredients to lavash & bake in oven at 450 for 5 minutes.

Breakfast Pizza: 2 Ways

This is a great meal when you have a big appetite or want to fuel up for a big workout! It's also a great way to use up any leftovers in your fridge. You can add things like roasted veggies, swap the quinoa for rice or oats, swap the chicken for ground beef or egg whites. Have fun with it!

Add the following to a bowl: 2 fried eggs, 2 oz shredded chicken breast, ½ cup cookied quinoa, ½ cup roasted butternut squash (or sweet potatoes), and ¼ cup sauteed spinach. Top with sriracha (or ketchup).  

Calories: 405 Protein: 34g Carbs: 32g Fat: 16

Breakfast Power Bowl

This is a great option if you're looking for something low in calories but filling and high in protein. This is also great if you have some pre-prepped veggies in your fridge that you can easily through in the skillet.  You can customize based on what you have!

Instructions
Spray skillet with oil & combine the following:
180 grams of egg whites, ½ cup roasted butternut squash (diced) or sweet potatoes, 1 cup spinach, ½ cup roasted broccoli (or green veggie of choice), 2 tbsp whipped cream cheese & cook until eggs are cooked through and everything is heated. Top with sriracha & scallions (optional)
Calories: 266 Protein: 24 g Carbs: 22g Fat: 8g

Egg White Breakfast Skillet

1 - Toast 2 slices of bread of choice (I like Dave’s Killer Bread, thin sliced, ~70 calories each).
2 - Fry one egg & cook 2 slices of turkey bacon (I use Trader Joe's)
3 - Slice beefsteak tomato and iceberg lettuce  
4 - Spread 1 tbsp mayo or sandwich spread of choice on toast. (I used a vegan Caesar dressing from Trader Joe's)
5 Top the toast with remaining ingredients & enjoy!
Calories: 340
Protein: 24
Carbs: 32
Fat: 16

Turkey Bacon Breakfast BLT

Prep Time: 10 min
Cook Time: 15 min
Total Time: 25-30 min

INGREDIENTS:

1 Cup - Hash Brown Shredded Potatoes (I used frozen)
4oz - Extra Firm Tofu
50g  Lupini beans
1/4 cup - Yellow onion (Diced) 
85g - Sliced baby bella mushrooms 
1 TBSP - Ketchup (or hot sauce) - optional

INSTRUCTIONS:

In a medium cooking pan lightly spray to coat the pan and heat over medium
Place the frozen shredded potatoes in the pan and cook for a few minutes until thawed and starting to brown
Add the sliced mushrooms and sliced onion to the pan
Once those are almost cooked add the tofu and lupini beans and cook all together for a few minutes until all ingredients are warm & cooked through
Place in a dish and add the ketchup or hot sauce
Stir to mix it all in and enjoy!

MACROS:
Calories: 324 
Carbs: 34g
Fat: 8g
Protein: 25g

Vegan Breakfast Skillet

Ingredients & Instructions:

- 150g Egg Whites
- 1/2 cup oats of choice
- Almond milk or water
- Toppings of choice (syrup, fruits, nuts, etc.)

1. Simmer 1/2 cup oats with 1 cup almond milk or water until liquid is mostly absorbed (3-4 min), stirring frequently. 
 
2. Beat 150g egg whites (~2/3 cup) until frothy with a fork or electric mixer. Add to oatmeal. Stir and cook everything until thick and creamy, another 3 minutes.  
 
Tip: For a little extra fluff, turn off heat and cover the oats when finished for a few minutes. Then add a little a salt or sweetener if preferred or toppings of choice (syrup, fruit, nuts, chocolate chips, etc.)
 
Enjoy!
 
Macros
Calories: 302
Protein: 23 grams
Carbs: 34 grams
Fat: 6 grams

Fluffy Egg White Oatmeal

Pesto is a great way to jazz up any scramble. Here I used all vegan ingredients.  The avocado toast was  a great addition and the bread added some extra protein to make it a well-rounded meal.

Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min

INGREDIENTS
4oz - Extra Firm Tofu
60g - Yellow Onion (~1/4 cup)
40 g - Chopped Kale (~1/2 cup)
85g - Sliced Baby Bella Mushrooms
1 TBSP - Vegan Pesto (I used Le Grand Pesto from Whole Foods)
1 Slice - Carbonaut Seeded Bread or other high protein bread
1/2 avocado, mashed

INSTRUCTIONS:
In a medium pan - lightly spray with cooking spray to coat the pan
Dice the onion and place in pan over medium heat
Add the mushrooms and stir until about ¾ the way cooked
Add the chopped kale and 1 TBSP of vegan pesto and saute until all ingredients are thoroughly cooked.
Toast high-protein bread and spread mashed avocado on top with a little salt. 
Place scramble on the plate & pair with the toast.

MACROS:
Calories: 362
Carbs: 21g
Fat: 21g
Protein: 23g

Tofu pesto scramble

Egg whites can be boring & bland, but adding fresh herbal flavors, creamy avocado & warm toast turns them into a well-rounded & delicious meal. Also- adding some veggies to breakfast is a great way to make your breakfast even more filling & nutritious! 
 
1 -  Toss a handful of shredded kale or kale salad mix in 1 tablespoon green goddess dressing. (I love this one from Gotham Greens which you can find at Whole Foods)
2 - Scramble 150 grams of egg whites with fresh herbs (I used tarragon). I use a little olive oil spray in the pan as well
3 - Toast 2 pieces of bread (I use Dave's killer bread, thin-sliced) and spread with 1/2  small avocado, mashed & salt 
4 - Top the toast with the scrambled egg whites and marinated kale
5 - Enjoy!

(Note: You could scramble the kale with the egg whites as well if you want it more cooked down.)
Macros:
Carbs: 38 grams
Fat: 17 grams
Protein: 24 grams
Calories: 385

Savory & Healthy Breakfast Ideas

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