Ready to cook and eat like a winner? Get your big day started right with these hearty, healthy breakfast dishes fit for single competitors or the whole team!
47 Breakfasts for Champions
Cornmeal Pancakes
I like to joke that these pancakes are so light, you have to hold them down! When we have a chance, we make them with freshly ground cornmeal bought at local festivals. —Betty Claycomb, Alverton, Pennsylvania.
Also check these best breakfast recipes to sort your mornings!
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Denver Omelet Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I love this recipe—it’s not your typical breakfast, but it has all the right elements: easy, healthy and fast. Turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Nutrition Facts:
1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
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Sweet Potato and Egg Skillet
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I try to incorporate nutritious sweet potatoes in my meals as often as possible, especially with breakfast. This recipe originated with the purpose of feeding my family a healthy, hearty breakfast…and it worked! —Jeanne Larson, Mission Viejo, California
Nutrition Facts:
1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
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Rustic Vegetable Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I love that this veggie-loaded frittata combines seriously nutritious ingredients into a filling dish I can serve as breakfast, lunch or dinner—and is still delicious even as leftovers! —Deborah Jamison, Austin, Texas
Nutrition Facts:
1 wedge: 259 calories, 14g fat (5g saturated fat), 340mg cholesterol, 448mg sodium, 16g carbohydrate (7g sugars, 2g fiber), 17g protein. Diabetic exchanges: 2 medium-fat meat, 1 starch.
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Apple Cinnamon Overnight Oats
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This recipe for apple cinnamon overnight oats couldn’t be easier to make. Prep takes only five minutes! —Sarah Farmer, Test Kitchen Director Taste of Home
Nutrition Facts:
1-1/2 cups: 349 calories, 8g fat (4g saturated fat), 20mg cholesterol, 263mg sodium, 59g carbohydrate (28g sugars, 7g fiber), 14g protein.
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Loaded Quinoa Breakfast Bowl
Total Time
30 min
Servings
1 serving
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
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Apple Pie Steel-Cut Oatmeal
Total Time
6 hours 10 min
Servings
8 servings
From the Recipe Creator:
I absolutely love this slow cooker oatmeal. The steel cut oats have so much flavor and texture. My family loves to sprinkle toasted pecans on top. —Angela Lively, Conroe, Texas
Nutrition Facts:
1-1/4 cups: 171 calories, 2g fat (0 saturated fat), 0 cholesterol, 39mg sodium, 36g carbohydrate (13g sugars, 4g fiber), 4g protein.
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Pumpkin Pancakes
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
These pumpkin pancakes are also delicious served with butter or whipped topping and a sprinkle of pumpkin pie spice. Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. They're great fresh out of the toaster! —Mindy Bauknecht, Two Rivers, Wisconsin
Nutrition Facts:
3 pancakes: 361 calories, 11g fat (2g saturated fat), 96mg cholesterol, 600mg sodium, 55g carbohydrate (23g sugars, 4g fiber), 12g protein.
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Hash Brown Breakfast Casserole
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
A package of frozen potatoes makes this hash brown egg casserole simple to prepare. Featuring bacon and cheddar cheese, this easy egg bake is tasty breakfast or brunch fare. You can even make it the night before, keep in the fridge and bake the next morning—so convenient! —Cheryl Johnson, Plymouth, Minnesota
Nutrition Facts:
1 cup: 354 calories, 19g fat (8g saturated fat), 227mg cholesterol, 649mg sodium, 23g carbohydrate (4g sugars, 1g fiber), 21g protein.
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Banana Blueberry Pancakes
Total Time
20 min
Servings
14 pancakes
From the Recipe Creator:
This recipe is a favorite in our home. My kids don’t even realize how healthy it is! —Kelly Reinicke, Wisconsin Rapids, Wisconsin
Nutrition Facts:
2 pancakes: 195 calories, 2g fat (0 saturated fat), 31mg cholesterol, 317mg sodium, 41g carbohydrate (19g sugars, 4g fiber), 6g protein. Diabetic exchanges: 1-1/2 starch, 1 fruit.
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Raisin Nut Oatmeal
Total Time
7 hours 10 min
Servings
6 servings
From the Recipe Creator:
There’s no better feeling than waking up to a hot, ready-to-eat breakfast. The oats, fruit and spices in this homey meal cook together while you sleep! —Valerie Sauber, Adelanto, California
Nutrition Facts:
3/4 cup: 289 calories, 9g fat (3g saturated fat), 10mg cholesterol, 282mg sodium, 47g carbohydrate (28g sugars, 4g fiber), 9g protein.
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Calico Scrambled Eggs
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum, and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 188 calories, 13g fat (5g saturated fat), 381mg cholesterol, 248mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic exchanges: 2 medium-fat meat, 1/2 fat.
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Banana French Toast Bake
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
Hamburger buns and bananas come together beautifully in this whimsical make-ahead dish that the whole family will love. It's the ultimate breakfast for dinner. —Nancy Zimmerman, Cape May Court House, New Jersey
Nutrition Facts:
1 piece: 341 calories, 12g fat (6g saturated fat), 181mg cholesterol, 379mg sodium, 47g carbohydrate (28g sugars, 4g fiber), 15g protein.
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Pumpkin Waffles
Total Time
25 min
Servings
1 dozen
From the Recipe Creator:
My girlfriend loves pumpkin, so I often like to incorporate the ingredient in my recipes. In fall, I freeze pumpkin puree just to make these waffles. —Charles Insler, Silver Spring, Maryland
Nutrition Facts:
2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Spinach-Mushroom Scrambled Eggs
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
Nutrition Facts:
1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
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Savory Apple-Chicken Sausage
Total Time
25 min
Servings
8 patties
From the Recipe Creator:
These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado
Nutrition Facts:
1 sausage patty: 92 calories, 5g fat (1g saturated fat), 38mg cholesterol, 328mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.
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Fruit-Filled French Toast Wraps
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
Nutrition Facts:
1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.
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Frittata Florentine
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Nutrition Facts:
1 piece: 176 calories, 11g fat (4g saturated fat), 174mg cholesterol, 451mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 fat.
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Fruit-Filled Puff Pancake
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This fruity puff pancake is a top breakfast request at my house. The combination of cinnamon, blueberries and bananas is wonderful. —LeAnne Senger, Oregon City, Oregon
Nutrition Facts:
1 slice: 232 calories, 8g fat (4g saturated fat), 171mg cholesterol, 240mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fruit, 1/2 fat.
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Mediterranean Broccoli & Cheese Omelet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Nutrition Facts:
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
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Shakshuka
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Nutrition Facts:
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
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French Omelet
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
This cheesy omelet is modeled after the one I tasted and loved in a local restaurant. Mine is so hearty and rich tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Nutrition Facts:
1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
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Herb Breakfast Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this recipe on a snowy day by using what I had in the fridge. Yukon Gold potatoes give this frittata a comforting bottom crust. —Katherine Hansen, Brunswick, Maine
Nutrition Facts:
1 wedge: 204 calories, 12g fat (4g saturated fat), 321mg cholesterol, 277mg sodium, 13g carbohydrate (2g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fat.
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Slow-Cooked Fruited Oatmeal with Nuts
Total Time
6 hours 15 min
Servings
6 servings
From the Recipe Creator:
The beauty of this breakfast is that you can set the slow cooker overnight and, with nothing more than a ladle, spoons and bowls, feed a crowd in
the morning. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 cup: 306 calories, 13g fat (2g saturated fat), 4mg cholesterol, 28mg sodium, 45g carbohydrate (20g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 3 starch, 2 fat.
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Portobello Mushrooms Florentine
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
A fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California
Nutrition Facts:
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 fat.
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Southwest Tortilla Scramble
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Here’s my version of a deconstructed breakfast burrito that’s actually good for you. Go for hefty corn tortillas in this recipe. Flour ones can get lost in the scramble. —Christine Schenher, Exeter, California
Nutrition Facts:
1 cup: 195 calories, 7g fat (3g saturated fat), 217mg cholesterol, 391mg sodium, 16g carbohydrate (2g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
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Slow-Cooker Frittata Provencal
Total Time
3 hours 30 min
Servings
6 servings
From the Recipe Creator:
This recipe means that a delectable dinner is ready when I walk in the door from work. The meatless slow-cooker meal also makes an elegant brunch for lazy weekends. —Connie Eaton, Pittsburgh, Pennsylvania
Nutrition Facts:
1 serving: 245 calories, 14g fat (5g saturated fat), 385mg cholesterol, 338mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1 starch, 1/2 fat.
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Blueberry-Stuffed French Toast
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
A fruity French toast becomes light and lovely company fare when you fill it with blueberries and top it with an orangey sweet sauce. —Myrna Koldenhoven, Sanborn, Iowa
Nutrition Facts:
1 slice with 1/4 cup sauce and 2 teaspoons almonds: 167 calories, 5g fat (1g saturated fat), 106mg cholesterol, 118mg sodium, 27g carbohydrate (19g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat, 1/2 fruit.
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New Mexico Green Chile Breakfast Burritos
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Back when I lived in the Southwest, we wrapped everything up in a tortilla. Breakfast burritos in every possible combination are very popular in New Mexico. —Angela Spengler, Tampa, Florida
Nutrition Facts:
1 burrito with 1 tablespoon salsa: 290 calories, 12g fat (3g saturated fat), 232mg cholesterol, 586mg sodium, 25g carbohydrate (2g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch.
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Goat Cheese & Ham Omelet
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Nutrition Facts:
1 omelet: 143 calories, 4g fat (2g saturated fat), 27mg cholesterol, 489mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
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Smoked Salmon Quiche
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
My son fishes for salmon on the Kenai River in Alaska and smokes much of what he catches. My mother passed this recipe on to me to help me find new ways to cook with salmon. Regular salmon also works in this quiche, but the smoked flavor can't be beat! —Rose Marie Cherven, Anchorage, Alaska
Nutrition Facts:
1 piece: 235 calories, 13g fat (5g saturated fat), 122mg cholesterol, 348mg sodium, 17g carbohydrate (4g sugars, 0 fiber), 12g protein. Diabetic Exchanges: 2 medium-fat meat, 1 starch.
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Southwest Hash with Adobo-Lime Crema
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Adobo sauce adds so much extra flavor that you won't even miss the smaller amounts of butter and egg yolks in this smoky hash. Here's a tip: Add a splash of white vinegar to the poaching water right before you drop in the eggs. It helps keep them from separating as they cook. —Brooke Keller, Lexington, Kentucky
Nutrition Facts:
1 serving (calculated without avocado): 304 calories, 12g fat (3g saturated fat), 222mg cholesterol, 520mg sodium, 37g carbohydrate (15g sugars, 6g fiber), 13g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 medium-fat meat.
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Broccoli Casserole
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
Even people who don’t like broccoli beg me to make this comforting broccoli cheese casserole recipe. It's similar to a classic green bean casserole, but the melted cheese just puts it over the top. —Elaine Hubbard, Pocono Lake, Pennsylvania
Nutrition Facts:
3/4 cup: 359 calories, 26g fat (11g saturated fat), 30mg cholesterol, 641mg sodium, 19g carbohydrate (4g sugars, 3g fiber), 8g protein.
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Italian Sausage Breakfast Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My husband leaves for work at 4 a.m., and I want him to have a healthy breakfast to start the day. I usually make half a dozen of these on Sunday and keep them in the fridge so he can grab one and go. —Dauna Harwood, Union, Michigan
Nutrition Facts:
1 wrap: 327 calories, 14g fat (5g saturated fat), 175mg cholesterol, 632mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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Cranberry-Walnut Oatmeal
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania
Nutrition Facts:
1 cup: 293 calories, 8g fat (1g saturated fat), 0 cholesterol, 156mg sodium, 53g carbohydrate (21g sugars, 5g fiber), 7g protein.
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Greek Breakfast Casserole
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! —Lauri Knox, Pine, Colorado
Nutrition Facts:
1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
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Asparagus-Mushroom Frittata
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
Nutrition Facts:
1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 vegetable, 1 medium-fat meat, 1/2 fat.
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Feta Scrambled Egg Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My daughter jokes that I am so predictable when it comes to dining out. I always order chicken souvlaki. So I thought, why not incorporate my favorite Greek dish into a breakfast wrap? It's healthy, tasty and easy to make.—Mary Jo Kempf, West Seneca, New York
Nutrition Facts:
1 wrap: 239 calories, 6g fat (2g saturated fat), 11mg cholesterol, 560mg sodium, 24g carbohydrate (3g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch.
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Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
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Asparagus Omelet Tortilla Wrap
Total Time
20 min
Servings
1 serving
From the Recipe Creator:
Since this omelet is packed with whole grains, veggies and protein, all I have
to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
Nutrition Facts:
1 wrap: 319 calories, 13g fat (5g saturated fat), 225mg cholesterol, 444mg sodium, 28g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch.
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Apple-Sage Sausage Patties
Total Time
45 min
Servings
16 servings
From the Recipe Creator:
Apple and sausage naturally go together. Add sage, and you’ve got some standout patties. They’re freezer friendly, so I make them ahead and grab when needed. —Scarlett Elrod, Newnan, Georgia
Nutrition Facts:
1 patty: 79 calories, 5g fat (1g saturated fat), 36mg cholesterol, 211mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 8g protein. Diabetic exchanges: 1 lean meat, 1/2 fat.
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Raspberry Peach Puff Pancake
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Here's a simple, satisfying treat that's perfect when you have company for brunch. It's elegant enough that you can even serve it for dessert at other meals.—Taste of Home Test Kitchen, Milwaukee, Wisconsin.
Nutrition Facts:
1 piece with 1/2 cup fruit and 1 tablespoon yogurt: 199 calories, 7g fat (3g saturated fat), 149mg cholesterol, 173mg sodium, 25g carbohydrate (11g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 fruit, 1/2 starch, 1/2 fat.
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Black Bean & White Cheddar Frittata
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
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Baked Apple Oatmeal
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
I've tried a number of different types of fruit for this recipe, but apple seems to be my family's favorite. I mix the dry and wet ingredients in separate bowls the night before and combine them the next morning when it's ready to be baked. —Megan Brooks, Saint Lazare, Quebec
Nutrition Facts:
1 serving: 305 calories, 13g fat (2g saturated fat), 48mg cholesterol, 325mg sodium, 41g carbohydrate (20g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 3 starch, 1-1/2 fat.
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Curry Scramble
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
I have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. —Valerie Belley, St. Louis, Missouri
Nutrition Facts:
1 serving: 160 calories, 10g fat (3g saturated fat), 372mg cholesterol, 299mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein. Diabetic exchanges: 2 medium-fat meat.
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Basil Vegetable Strata
Total Time
1 hour 40 min
Servings
8 servings
From the Recipe Creator:
I've been cooking this strata for years, and my family just can't get enough! Fresh basil gives the healthy brunch dish an added flavor boost. —Jean Ecos, Hartland, Wisconsin.
Nutrition Facts:
1 piece: 322 calories, 13g fat (5g saturated fat), 201mg cholesterol, 620mg sodium, 28g carbohydrate (9g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
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Potato Frittata
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I like to serve this hearty fritatta with toasted rustic bread. If you have leftover mashed potatoes, throw them in instead of the pre-packaged ones. —Donna Marie Ryan, Topsfield, Massachusetts
Nutrition Facts:
1 wedge: 241 calories, 13g fat (5g saturated fat), 201mg cholesterol, 555mg sodium, 11g carbohydrate (2g sugars, 1g fiber), 19g protein. Diabetic Exchanges: 2 medium-fat meat, 1 starch, 1 fat.