Breakfast Recipes to Jump-Start Your Day

What you eat is just as important as when you eat it so make sure breakfast count. Experts recommend foods low in unhealthy fat and calories and high in fiber (like fruit, vegetables, and whole grains) and protein (from meat, dairy, nuts, and seeds). Three well-known nutritionists share their favorite healthy ways to start the day.

Healthy Breakfast #1: Marlene Koch's Breakfast BLT

"This filling and satisfying sausage and egg sandwich tastes so good you won't believe it's healthy," says Marlene Koch, a registered dietitian and best-selling author whose nutrition advice has been widely featured in the media.  "Replacing the fattening biscuit with a light, high fiber muffin; the usual cheese with a creamy light mayo, and swapping sausage with center-cut bacon cuts calories, carbs, and sodium in half and slashes two-thirds of the usual fat."

What you need (1 serving):

  • 1 light, multigrain Thomas' English muffin (or 2 slices light wheat bread)
  • 2 slices center-cut bacon
  • 1 large egg, beaten (or substitute 1/4 cup liquid egg substitute)
  • 2 mounded teaspoons light mayonnaise
  • 2 leaves of lettuce
  • 2 thin slices tomato

1. Spray a small skillet with nonstick cooking spray and place over medium heat.

2. Place bacon on a paper towel and microwave according to instructions on the package (usually about 2 minutes), or until desired crispiness.

3. While bacon is cooking, drop English muffin halves in toaster. Pour the beaten egg into the preheated skillet and use a spatula to push the cooked portion to the center and allow uncooked egg to flow to the edges. As egg continues to cook, move to the center of the pan and shape to fit the size of the bread. When it's just firm enough, flip and briefly cook second side. Remove from heat.

4. Spread mayonnaise evenly over each half of toasted muffin. Place a lettuce leaf on one muffin half. Add one slice tomato, then egg, bacon slices and remaining tomato and lettuce. Top with second muffin half. Enjoy!

Nutrition Information Per Serving: 260 Calories, 26g Carbohydrates, 2g Sugar, 12g Total Fat (4g Sat Fat), 17g Protein, 9g Fiber, 230 mg Cholesterol, and 570 mg Sodium.

Recipe courtesy of Eat What You Love: More than 300 Incredible Recipes Low in Sugar, Fat and Calories by Marlene Koch (Running Press 2010).

Healthy Breakfast Recipe #2: Jackie Newgent's Anjou Chicken Breakfast Sausage

"Some sausages contain excess fat, salt, fillers, and preservatives. Not this one," says Jackie Newgent, a registered dietitian, author, chef, and media personality. "It starts with lean poultry and is joined with fresh ingredients—including four types of herbs and Anjou pear. Enjoy these pretty patties anytime you crave savory sausage."

What you need (10 servings/2 patties each):

  • 12 ounces ground chicken breast
  • 1 Anjou or other pear, cored and coarsely grated
  • 2⁄3 cup old-fashioned oats
  • 1⁄3 cup coarsely grated red onion
  • 1⁄4 cup chopped fresh flat-leaf parsley
  • 1 tbsp finely chopped fresh sage
  • 1 tsp finely chopped fresh rosemary
  • 1 tsp finely chopped fresh thyme
  • 1 tsp freshly ground black pepper, or to taste
  • 3⁄4 tsp sea salt, or to taste
  • 1 large egg, lightly beaten

1. Combine all the ingredients by hand in a large bowl. Portion the mixture into 20 loosely formed balls, about 2 tablespoons each.

2. Place a large nonstick skillet over medium heat. Add the sausage balls, in batches, to the skillet, flattening each to a 2 1⁄2-inch diameter patty with a spatula or your fingers as you add each to the skillet. Cook, turning over once until well done and browned (about 3 minutes per side).

3.Remove cooked patties to plate and keep covered until all patties are done. Serve while warm.

Nutrition information per serving: 80 Calories, 1.5g Total Fat, 0g Saturated

Fat, 0g Trans Fat, 35mg Cholesterol, 200mg Sodium, 7g, Total Carbohydrate, 1g Dietary Fiber, 2g Sugar and 8g Protein.

Recipe reprinted with permission from 1,000 Low-Calorie Recipes (John Wiley & Sons 2012).

Healthy Breakfast Recipe #3: Tara Coleman's Healthy Grain Parfait

"Yogurt and granola are traditionally a great, quick breakfast option," says Tara Coleman, a clinical nutritionist and owner of a San Diego-based nutrition consulting company. Her advice is shared widely in the media. "Unfortunately most granola and flavored yogurts are full of added fat and unnecessary sugar. Instead, swap out the sugary granola for KIND's Healthy Grains, which is low in sugar and full of high fiber, gluten-free whole grains. Then switch the sugary yogurt for a high-protein Greek Yogurt such as FAGE. Greek yogurt typically has much more protein than traditional yogurt." This option is perfect for days when there's no time to cook but you still want a healthy start.

What You Need (1 serving):

  • 6 oz. Fage Plain Greek Yogurt
  • 1/3 cup KIND Vanilla Blueberry Clusters with Flaxseeds

1. Stir and enjoy.

Nutritional information per serving: 210 Calories, 18 g Protein, 29g Carbs, 3g Fat, 5g Fiber, 85mg Sodium and 0mg Cholesterol.

Provided by Tara Coleman.

For more great recipes, visit the nutritionists' websites at www.marlenekoch.com, and

Tara Coleman, Marlene Koch, RN, and Jackie Newgent, RN, reviewed this article.




Coleman, Tara, clinical nutritionist, San Diego, Calif. Email interview 9 Feb. 2013.

Koch, Marlene. More than 300 Incredible Recipes Low in Sugar, Fat and Calories Running Press 2010. Email interview 9 Feb. 2013.

Newgent, Jackie, RD, CDN, 1,000 Low-Calorie Recipes, John Wiley & Sons 2012. Email interview 9 Feb. 2013.