5 Ways to Boost Vegetables at Breakfast

Vegetables. That’s probably not the first thought that popped into your head when looking at a steaming tower of pancakes waiting to be drizzled with maple syrup. But that’s exactly what you see. Pumpkin, to be exact, stirred into pancake batter along with cinnamon, ginger, and other warming spices. As a country, we are failing (quite miserably) to eat adequate amounts of vegetables each day, as revealed in the just-published Dietary Guidelines for America. I say it’s high time we consider the morning as an opportunity to pump up the produce on your plate. Here are five ways to eat vegetables at breakfast.

COOKED WITH EGGS

eat vegetables at breakfast

It’s not as if pairing eggs with vegetables is a new concept (hello, Denver omelet), but it’s one we often forget about during busy weekday mornings. Pull out vegetables leftover from dinner or grab a generous handful of dark leafies to toss into your scramble. Add fresh herbs or grated cheese. Delicious and Done.

For another take on the egg and veggie equation, check out this recipe for Green Eggs, No Ham from the Spicy RD.

STIRRED INTO PANCAKE BATTER

eat vegetables at breakfast

Pureed pumpkin (as well as sweet potato) stirs seamlessly into pancake batter. Not only does it deliver a monster dose of vitamin A, it makes pancakes tender and tasty. Start by adding 1/2 cup of puree along with a teaspoon of pumpkin pie spice to your favorite batter. Scale up from there if you think your batter can handle more pumpkin.

For more inspiration, check out this recipe for Pumpkin Chocolate Chip Pancakes from Meal Makeover Moms

ON TOP OF TOAST AND BAGELS

eat vegetables at breakfast

Swap out that cream cheese for smashed avocado (or take it one step further and use guacamole). Add tomato, cucumbers, and a squeeze of lemon or lime.

For another toast topper, have a look at this Avocado Mushroom number from What Gaby’s Cooking.

IN YOUR OATMEAL

eat vegetables at breakfast

Do up your oatmeal savory instead of sweet with a drizzle of olive oil, sauteed greens and Parmesan cheese. Alternatively, do up a bowl of “carrot cake” oatmeal topped with finely grated carrot over warm oatmeal, finished with raisins, chopped nuts, and a drizzle of maple syrup.

Hop on over to Shutterbean to see how she works vegetables into hot cereal in a tasty Pumpkin Spice Overnight Oats recipe. Or have a look at the Carrot Cake Baked Oatmeal on Oh She Glows.

WHIRLED INTO  A SMOOTHIE

eat vegetables at breakfast

Boosting your smoothies with something from the vegetable drawer is one of the easiest ways to get in your veggies. Spinach and kale are my standard go-tos, but everything from avocado to beets are fair game. If you have my cookbook, the Raspberry Sneak is a good place to start.

How do you boost your breakfast veggies? Do tell!

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This post is part of the #LoveHealthy campaign, an effort to encourage families to eat more vegetables. You’ll find more veg-centric tips, ideas, and inspiration on the following blogs:

Comments

03.11.2015 at5:28 AM #

marie

I don’t think the overnight oats link is working? Looks yummy!!

03.11.2015 at5:28 AM #

Katie Morford

Ooops. Should be fixed now. Thanks for the heads up.

03.11.2015 at6:33 AM #

meg

Great reminder! Especially love the tip about the pumpkin in pancake batter. I’ve got one who avoids veggies so this will really help.

03.11.2015 at6:33 AM #

Katie Morford

They’re really so good and it’s such an easy add-in. You can put leftover pumpkin in the fridge for a few days, or seal it in a ziplock or storage container and freeze it.

03.11.2015 at10:31 AM #

Katie @ Mom to Mom Nutrition

I love your carrot cake oatmeal idea! I’ll definitely have to try that. Thank you for sharing what works for you and your family— can’t wait to implement some of your suggestions!

03.11.2015 at10:31 AM #

Katie Morford

Thanks Katie. So much of it is just having veggies on hand that are easy to grab and toss into scrambles and hot cereal without a lot of effort. Appreciate the comment.

03.11.2015 at1:26 PM #

Sonali- The Foodie Physician

Great post Katie! Starting your day off with a healthy breakfast is so important and if you can get some veggies in there too- bonus!! Egg dishes are such easy ways to incorporate breakfast veggies, I personally love making frittatas 🙂

03.11.2015 at1:26 PM #

Katie Morford

Thanks Sonali. Yes to frittatas! Such a great make-ahead, too.

04.15.2015 at9:26 AM #

erin {yummy supper}

Carrot cake oatmeal… brilliant! xoxoxo

04.15.2015 at9:26 AM #

Katie Morford

Thanks, lady.

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