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Great Day Washington, 5 Healthy Breakfast Options

I had the pleasure of reviewing 5 healthy breakfast options on Great Day Washington! You can watch the segment here and below are the recipes. Enjoy!

1. Egg Frittata


12 organic eggs

4 large links or 8 small links of organic sausage- cut into small pieces

1 green bell pepper finely chopped

1/2 onion finely chopped

4-5 mushrooms finely chopped

2-3 Tbsp of avocado or olive oil

1/4 cup of milk

Salt and pepper to taste

12 cup cupcake/muffin pan

Directions: On a stove, cook the sausage and sauté the veggies using two thirds of the oil and set aside. Using the last tablespoon of oil, coat each segment of the 12 cup cupcake/muffin pan. Place a small amount of the sausage and vegetables at the bottom of each segment of the cupcake/muffin pan.  Whisk eggs, milk, salt and pepper in a bowl and pour evenly over the sausage and veggies.  Bake in the oven at 350 degrees for 15-20 minutes. Remember you can switch out the protein and veggies to change the flavor.

Servings: 12

2. Yogurt Parfait


6oz of plain, full fat greek yogurt

1/2 cup of berries

Handful of granola

Directions: Layer the ingredients yogurt, berries and granola twice in a cup.

Serving: 1

3. Banana Chia Nut Pudding


2 ripe bananas

1 cup of cows milk, coconut or almond milk (unsweetened)

1 Tbsp of almond or cashew butter (can omit)

4 Tbsp of chia seeds

Dash of vanilla extract or you can use vanilla flavored coconut or almond milk.

Directions: Combine the bananas, milk and nut butter in a blender until ingredients are smooth.  Add in chia seeds and vanilla extract and pulse for a few moments.  Pour the mixture into a parfait glass or cup and allow it to set in the refrigerator for 4-6 hours.

Top with sliced bananas and enjoy!

Servings: 2

4. One Minute Muffin


2 Tbsp of almond flour

1 Tbsp of flaxseed meal

1 Tbsp of vanilla whey or yellow pea protein powder

1/2 tsp. of baking powder

1 tsp. of cinnamon

pinch of salt

1 tsp. of Butter

1 organic cage free egg

Directions: Combine all dry ingredients in a cup. Using a ramekin or wide mouth mug, melt the butter and then add in the egg and then the dry ingredients. Mix together well. Heat in the microwave between 1 minute and 1 minute 30 seconds depending upon microwave.  Cut and add butter, nut butter or a spread of your choice. There are ways to easily change the flavor of the muffin by adding nuts, fruit, seeds, or cacao powder, spices etc.  Search 1 minute muffin on google for tons of different options.

Serving: 1

 5. Protein Breakfast Smoothie


6oz. of Unsweetened Almond, Coconut or Cows Milk

1 Scoop of unsweetened Vanilla Whey Protein or Yellow Pea Protein

1/2 cup of fresh or frozen berries

1/3 cup of fresh or frozen spinach

1 Tbsp of ground flax seeds or Chia Seeds

Ice (as needed)

Directions: Blend and remember you can easily change the flavor by switching to chocolate protein powder and/or changing the fruits.

Serving: 1