Green Kitchen Tips Oatmeal Breakfast

Published on August 27th, 2010 | by Rachel Fox, RD

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Egg Free Breakfast Ideas

Oatmeal BreakfastDoes the egg recall have your breakfast routine thrown out of whack? Are you desperately searching for that perfect substitute breakfast to start your day off right?  Although the incredible edible egg is a morning favorite, other foods can be just as filling and nutritious (and right now, less contaminated.)  Try some of these meal ideas to fuel your brain and body without risking it with the eggs.

Hearty Oatmeal

Oatmeal is a quick, easy, hot breakfast.  It can easily be modified to your individual taste and the flavor combinations are never ending.  My favorite oatmeal mix has whole oats, cinnamon, brown sugar, flax seed meal, chopped walnuts and a small banana.  The banana and flax seed thicken the oats up and it ends up tasting more like a banana cookie than oatmeal. Yum!  Try other combinations of fruit, nuts, seeds and spices.

Oatmeal is not only tasty, but extremely healthy.  With my favorite oatmeal mix, your breakfast will be packed with fiber, protein and healthy fats.  You will not be hungry for hours. This meal will truly last you until lunchtime.

Super Smoothie

If you need breakfast on the go, try a smoothie.  They are easy to make and can be consumed on the way to work.  If you plan on replacing your nutrient dense egg breakfast with a liquid meal, make sure you put nutrient dense ingredients in your smoothie.  Try my favorite: plain yogurt, chocolate soymilk, frozen strawberries, and sun-butter. The frozen strawberries act as the ice. You may need to play around with the proportions to get the consistency you desire.  The soymilk, yogurt and sun-butter add lean protein for a healthy start.

Breakfast Burrito Hash

If you have more time in the morning, this breakfast is for you.  Breakfast burritos do not have to have eggs, and bacon, and saturated fat filled cheese and sour cream.  Again, any combination of fresh food will work for a burrito.  My must have ingredients are black beans, tomatoes, green pepper, sweet onion, minced garlic, and yukon gold potatoes.  You may not even want the tortilla!  Cook everything up in a pan with a little olive oil and enjoy. The beans are a great protein source and the fresh veggies give you fiber to fill you up.

Everyday Breakfast Must-Haves

Regardless of the egg recall, every breakfast should be well balanced.  Try to find a happy medium between carbs, protein and fat. You should eat enough food to feel full, but meals should not leave you bloated and unable to move.  Try to drink a serving of milk (or milk substitute) and have a piece of whole fruit with each meal.  Milk and fruit have vitamins and minerals to help with energy and brain function.

Do you have a favorite egg-less breakfast? Share it below, thanks!

Image credit: Flickr Creative Commons user: thebittenword.com



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About the Author

Rachel is a Registered Dietitian and food and nutrition enthusiast from southeast Michigan. She has her Bachelor's in Dietetics from Central Michigan University and completed her dietetic internship at Michigan State University. Rachel aspires to get a Master's of Public Health in the near future. Her passions include cooking, baking, and even grocery shopping. She supports local food, slow food, and good food! Rachel's spare time is devoted to attending local concerts and festivals, reading and playing tennis.



  • http://www.keshiorganics.com.au Karen@keshiorganics.com.au

    My favourite brekky, is sheeps yoghurt blended with a little water,banana, some frozen berries and with a tablespoon of chia seeds – yum.

    Sometimes i also have a green smoothie, any greens, spinach, nettles, carrot tops etc, blended with banana, pineapple and chia seeds – looks awful, but tastes great!
    xKaren

    • http://glueandglitter.com Becky Striepe

      Oh yum! Chia seeds are so tasty. There’s a juice place here that makes tangerine juice with soaked chia seeds in it. It almost reminds me of bubble tea!

  • http://Web Ryan

    When I’m in a hurry in the morning I often make breakfast smoothies. They fill me up and provide me with plenty of energy to start my day. My favorite breakfast smoothie is 1 1/2 cup vanilla yogurt, 1 frozen banana, 1/4 cup walnuts, and a touch of honey. It is really easy to make and delicious.

    Great post Ms. Fox!

  • http://www.greenmomintheburbs.wordpress.com Jenn the Greenmom

    I have a couple, actually (did a whole series of posts on trying to find a breakfast I can deal with…)…

    Pizza is a biggie! Either leftover, or just a piece of whole grain toast or bagel with some chunky marinara sauce and mozzarella on top, broiled for a couple of minutes in the toaster oven.

    And a peanut-butter-and-banana sandwich is hard to beat. On the go, it can be a pita or wrap, or eaten at home, just ordinary bread. Love it…

    I can’t stand “typical” breakfast foods and didn’t even eat many eggs before this recall mess…

    • http://glueandglitter.com Becky Striepe

      Oh, I love PB&B! If you’re feeling extra decadent, you can grill it, Elvis style. Yum!

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