Kendall Reagan Nutrition Center Breakfast Fuel your mornings with these healthy breakfast recipes!

Try adding old fashioned oats in place of some of the flour for a more nutritious flapjack.

This recipe has a video! Watch the Buckwheat Pancakes video

Serving Size: 2 4-inch pancakes  Yield: 8 pancakes (4 servings)

Ingredients:

• 1 cup buckwheat flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder (low sodium)
• ¼ teaspoon salt
• 1 large egg
• 1 ¼ cups milk (low-fat, almond, or milk of choice)
• 1 tablespoon canola oil or other vegetable oil
• ½ teaspoon vanilla extract

Optional Mix-ins:

• Blueberries, sliced apples, bananas, or other fruit
• Dried cranberries or raisins
• Shredded carrots
• Shredded coconut
• Chopped nuts
• Spices such as cinnamon, pumpkin pie spice, nutmeg, or other

Directions:

1. Combine all dry ingredients in a large bowl (flour, baking soda, baking powder, salt)
2. In a separate bowl, whisk egg lightly. Add milk, oil, and vanilla, and mix well.
3. Add liquid ingredients to the bowl of dry ingredients. Mix just until combined and moistened.
4. Add mix-ins as desired.
5. Lightly grease a skillet with butter or oil, and heat over medium high heat.
6. For each pancake, pour ¼ cup batter into the hot skillet. Turn once bubbles appear on pancakes and their edges look brown. Cook on second side briefly and remove to a plate.
7. Top with additional mix-ins or syrup, or enjoy as they are.

Nutrition Information / Amount per serving: Calories 187.2, Protein 7.4 g, Total fat 6.2 g, Total Carbohydrates 26.2 g, Saturated fat 1.2 g, Dietary Fiber 2.6 g, Cholesterol 50.4 mg, Sodium 515.8 mg

An easy and healthy meal you can reheat all week.

This recipe has a video! Watch the Blueberry Baked Oatmeal video

Serving Size: 1/6^th of the dish

Yield: 6 servings

Ingredients:

• 1 cup uncooked quick oats
• ½ teaspoon baking powder
• ¾ teaspoon cinnamon
• Pinch of salt
• 2 Tablespoons honey (or agave)
• 1 cup fat free milk
• 1 egg
• 1 tsp. vanilla extract
• 1 banana, sliced
• ½ cup blueberries (fresh or frozen)
• ¼ cup walnuts or pecans, chopped

Directions:

1. Preheat the oven to 375˚ Lightly spray an 8 x 8” baking dish with cooking spray.
2. Combine the oats, baking powder, cinnamon, and salt in a medium bowl.
3. In a separate bowl, whisk together honey, milk, egg, and vanilla extract.
4. Add the oat mixture to the baking dish. Add blueberries and banana. Pour the liquid mixture over the dry ingredients. Sprinkle nuts on top.
5. Bake the oatmeal for about 30 minutes, until the top is golden brown and the oatmeal has set. Serve warm.

Tip: This recipe can be made gluten free by using certified gluten-free oats. To make it vegan, dairy free, replace the egg with 1 tablespoon of chia seeds or ground flaxseeds, opt for agave or maple syrup, and use your favorite nondairy milk.

Nutrition Information / Amount per serving: Calories 156, Protein 5 g, Total fat 5 g, Total Carbohydrates 24.0 g, Saturated fat 1 g, Dietary Fiber 2.5 g, Cholesterol 32 mg, Sodium 120 mg

Start your day with an antioxidant-rich breakfast! Try dark leafy greens in the winter and fresh tomatoes and zucchini in the summer. The flavors of this recipe can always change depending on what vegetables are in season!

This recipe has a video! Watch the Seasonal Vegetable Frittata video

Serving Size: 1/4 frittata

Yield: 4 servings

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 small onion, chopped
• 4 oz. unpeeled potatoes (~ 1 small potato), sliced thin
• 1 shallot, finely chopped
• ¼ teaspoon sea salt
• Black pepper, to taste
• 4 oz. (~1/2 cup) seasonal vegetables cut into 1/2 inch pieces
• 5 large eggs, beaten well
• 2 tablespoons goat or feta cheese, crumbled
• Small bunch of chives, chopped

Directions:

1. Heat olive oil in a 12-inch ovenproof skillet over medium heat and preheat the oven to broil.

Note: For a thicker frittata use a smaller skillet

2. Add the onions, potatoes, and half of the shallots. Sprinkle in ¼ teaspoon of salt and black pepper to taste. Cover and cook until the potatoes are fork tender. Add the rest of the vegetables and remaining shallots and cook until soft. Leave half of the vegetable mixture in the skillet, put the other half in a bowl and set aside.
3. Pour the beaten eggs into the skillet with the vegetables. Cover and cook until the eggs are cooked through.
4. When eggs are cooked, add the remaining shallots and remaining half of the vegetable mixture on top. Sprinkle on cheese and remove the skillet from the heat.
5. Place the skillet under a broiler for just a couple of minutes. Monitor closely, when the frittata is puffed up and set, it is done.
6. Remove from broiler and sprinkle on chives. Serve and enjoy.

Tip: To make this recipe dairy free, omit goat/feta cheese crumbles or swap with a nondairy cheese alternative.

Nutrition Information / Amount per serving:

• Calories- 200
• Protein- 11 g
• Total Fat- 10.5 g
• Total Carbohydrates- 16 g
• Saturated Fat- 3 g
• Dietary Fiber- 3 g
• Cholesterol- 235 mg
• Sugars- 2.5 g
• Sodium- 299 mg
• Added Sugars- 0 g

This German dish, sometimes referred to as a Dutch Baby, results in a fluffy and airy pastry-like pancake.

Serving Size: 1 slice (111 g) Yield: 6 servings

Ingredients:

• 4 eggs
• 1/2 cup unbleached all-purpose flour
• 1/2 teaspoon baking powder
• 1 tablespoon plus 1/3 cup sugar
• 1 pinch of salt
• 1 cup skim milk
• 1 teaspoon vanilla extract
• 2 tablespoons unsalted butter, melted•1 teaspoon nutmeg, divided
• 2 teaspoons ground cinnamon, divided
• 3 tablespoons unsalted butter
• 1 large tart apple (not peeled)

Directions:

1. In a large mixing bowl, blend the eggs, flour, baking powder, 1 tablespoon sugar, and salt. Then, gradually mix in the milk while stirring constantly. Add vanilla, melted butter, 1/2 teaspoon of nutmeg and 1 teaspoon of cinnamon.
2. Let the batter mixture stand for 30 minutes or overnight.
3. Preheat the oven the 425°F.
4. Melt butter in a 10 inch oven-proof skillet. Make sure to brush butter up the sides of the pan (about 1 inch).
5. In a small bowl, combine 1/3 cup of sugar with remaining cinnamon and nutmeg. Sprinkle most of this mixture over the melted butter. Line the pan with thin apple slices. Sprinkle the remaining sugar mixture over the apples.
6. Place the pan over medium-high heat until the butter and sugar mixture start bubbling, then gently pour the egg batter over the apple layer.
7. Bake in preheated oven for 15 minutes. Reduce heat to 375°F and bake 10 more minutes.
8. Let cool for 5 minutes, then slide pancake onto serving platter and cut into wedges.

Nutrition Information / Amount per serving: Calories 190, Protein 6.8 g, Total fat7.1 g, Total Carbohydrates 25 g, Saturated fat 3.4 g, Dietary Fiber 0.5 g, Cholesterol 142.2 mg, Sodium 251.6 mg

Serve it hot on toast with strawberries and almonds on side to make a complete meal!

Serving Size: 1 dish  Yield: 1 serving

Ingredients:

• ¼ tsp. garlic powder
• ½ cup zucchini squash
• ¼ tsp. dried oregano
• 1 green onion
• ¼ tsp. black pepper
• 1 Tbsp. fresh parsley
• 3 ounces tofu, firm
• ¾ cup strawberries
• ¼ cup sliced almonds

Directions:

1. Drain the tofu and pat dry it with kitchen towels then set it aside.
2. Rinse and slice the zucchini squash and green onion then set it aside.
3. With a nonstick skillet, coat it with cooking spray and dunk the vegetables in.
4. Sauté the green onion and zucchini for 2-3 minutes or until it becomes soft.
5. Crumble the tofu into a skillet and add spices, except for parsley.
6. Cook it in medium high heat, stirring regularly, until the tofu’s color begins to brown.
7. Top it all off with parsley.

Nutrition Information / Amount per serving: Calories 250, Protein 14.3 g, Total fat 15.6 g, Total Carbohydrates 18.8 g, Saturated fat 1.6 g Dietary Fiber 6.9 g, Cholesterol 0 mg Sodium 18.8 mg

Switch out the blueberries for different fruits for new flavors!

Serving Size: 2 cups. Yield: 4 servings

Ingredients:

• 1 cup uncooked amaranth
• 3 cups unsweetened almond milk
• 1/2 cup fresh or frozen blueberries
• 1 Tbsp brown sugar
• 1 tsp vanilla extract
• 1 tsp nutmeg
• 1 tsp fresh lemon zest

Directions:

1. Heat a large pot over medium heat. Add amaranth and toast for 6 minutes, or until golden.
2. Add almond milk in a large pot on the stove and bring to a boil
3. Once boiling, cover, and reduce heat to medium-low and let simmer until all liquid is absorbed, around 20-25 minutes
4. Stir in blueberries, brown sugar, vanilla extract, and nutmeg
5. Grate lemon zest on top as garnish 6.Refrigerate leftovers in an airtight container and enjoy for up to one week

Nutrition Information / Amount per serving: Calories 223 Protein 7.8 g, Total fat 6.5 g, Total Carbohydrates 35.8 g, Saturated fat 0.8 g, Dietary Fiber 6.7 g, Cholesterol 0.0mg, Sodium1 40.3mg

These mini quiches are a great way to pack your busy mornings with a protein and vegetable rich breakfast.

Customize these with any of your favorite vegetables and proteins. You can freeze a large batch for the week then reheat each morning.

Serving Size: 2 pieces

Ingredients:

• 1 Tablespoon extra-virgin olive oil
• 1 cup shredded cheddar cheese
• 2 cups chopped veggies (onion, peppers, broccoli, tomatoes, spinach, green chilies, black beans)
• 6 large eggs
• 1 cup skim milk
• ¼ teaspoon black pepper

Directions:

1. 1. Preheat oven to 350󠄔˚F, grease muffin pan with spray oil.
2. Heat olive oil in a skillet over medium heat.
3. Add chopped vegetables to skillet and cook until soft. Set aside.
4. In a bowl, beat eggs and milk together until well blended. Then add cheese and black pepper and mix together.
5. Fill each muffin cup with equal portions of the vegetable mixture.
6. Use a ladle to pour egg mixture in the muffin tins and bake for ~20 minutes, until firm in the center.
7. Allow quiches to cool before removing from pan. Store in an airtight container in the refrigerator or freezer.

Tip! Place mini quiche between slices of a whole wheat English muffin or toast for a quick breakfast sandwich or wrap in a tortilla to make a breakfast burrito.

Nutrition Information / Amount per serving: Calories 118, Protein 8.9 g, Total fat 7.7 g, Total Carbohydrates 3.0 g, Saturated fat 3.4 g, Dietary Fiber 0.5 g, Cholesterol 110.3 mg, Sodium 310 mg

This recipe is a fun way to showcase ingredients indigenous to North America, such as blue cornmeal, maple syrup, honey, pumpkin, and cranberries. Plus, the pumpkin spice makes it perfect for the season!

Serving Size: 4 small pancakes

Yield: 8 small pancakes (2 servings)

Ingredients:

• ½ cup blue corn meal
• ¾ cup rolled oats, blended into a flour (can substitute with AP or gluten free flour)
• 1 tablespoon baking powder
• ½ teaspoon salt
• 1 teaspoon pumpkin pie spice
• 1 cup milk of choice (dairy, almond, oat, etc.)
• 1 tablespoon honey or maple syrup
• ¼ cup pumpkin puree (not pie filling)
• 1 large egg
• 1 teaspoon vanilla extract

Directions:

1. In a large bowl, mix the blue corn meal, rolled oat flour, baking powder, salt, and pumpkin pie spice.
2. Make a well in the center of the ingredients.
3. Add the milk, honey (or maple syrup), pumpkin puree, egg, and vanilla extract into the well.
4. Combine all ingredients well, creating a thick batter.
5. Heat a griddle or pan over medium heat. Grease with butter or oil.
6. Spoon or ladle batter onto the hot pan.
7. After bubbles form on top of the pancakes, flip, and continue cooking until golden (approximately 3 minutes per side).
8. Serve warm with your favorite pancake toppings: maple syrup, fruit, dried cranberries, butter, and more!

Nutrition Information / Amount per serving: Calories 260, Protein 14 g, Total fat 7 g, Total Carbohydrates 65 g, Saturated fat 2 g, Dietary Fiber 7 g, Cholesterol 77 g, Sugar 14 g, Sodium 570 mg, Added Sugar 6 g

Impress your guests this holiday season with a skillfully crafted savory crepe! This recipe packs a punch of flavor with herbs and loads of vegetables you are sure to love.

Serving Size: 1 crepe

Yield: 4 crepes (may have a little batter left over)

Ingredients:
Crepe

• 2 eggs
• 1 tablespoon melted butter
• ¾ cup 2% milk
• 2 tablespoons fresh sage, finely chopped
• 2 tablespoons fresh rosemary, finely chopped
• ½ cup white all-purpose flour
• ½ teaspoon garlic powder
• 1/8 teaspoon salt

Filling

• 2 tablespoons canola oil
• ¾ cup green onion (both white and green parts), diced
• ¾ cup roasted red bell pepper (low-sodium), diced
• 1 clove garlic, minced
• 5 cups spinach, packed
• 4 eggs
• ¼ teaspoon pepper
• ¼ teaspoon salt

Directions:

1. Whisk 2 eggs with milk and butter in a large mixing bowl.
2. Combine herbs with flour, garlic powder and 1/8 teaspoon salt – add to egg, milk, and butter mixture until well-combined.
3. Cover and refrigerate batter for 20 minutes.
4. Add canola oil to a large pan on medium heat – add green onion, roasted red bell pepper, garlic, and spinach to pan and cook until spinach reduces.
5. Crack 4 eggs into the pan with vegetables, scramble and cook through, then season mixture with pepper and ¼ teaspoon salt.
6. For each crepe, spray a large, shallow, nonstick pan with cooking spray and bring to medium heat – add 1/3 cup crepe batter and swirl the batter around to evenly coat the bottom of the pan.
7. Cook crepe until golden brown underneath, then flip (about 1 minute per side).
8. Add vegetable/egg filling to the center of the crepe – fold  crepe over the filling and roll tightly.

Nutrition Information / Amount per serving: Calories 225, Protein 8 g, Total fat 13.5 g, Total Carbohydrates 19 g, Saturated fat 3.5 g, Dietary Fiber 2.5 g, Cholesterol 108 mg, Sodium 323 mg, Sugars 4 g, Added Sugars 0 g

A protein-rich pancake using whole wheat flour and dry milk powder. An easy recipe to add to your breakfast or snack routine!

Serving Size: 2 pancakes

Yield: 4 servings

Ingredients:

• 1 cup whole wheat flour
• 3 tablespoons nonfat dry milk powder
• 2 teaspoons granulated sugar
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1 whole egg
• 2 tablespoons oil
• 1 cup water

Directions:

1. Measure all dry ingredients (flour, milk powder, sugar, baking powder, cinnamon, salt) into a bowl and stir to combine.
2. Measure all wet ingredients (egg, oil, water) into a separate bowl and stir to combine.
3. Add wet mixture to dry mixture and mix until just combined.
4. Lightly grease a griddle/pan and set heat to medium for about 2 minutes.
5. Pour mix onto pan and cook until golden brown.
6. Flip pancakes and cook until golden brown.

Nutrition Information / Amount per serving: Calories 211, Protein 8 g, Total fat 8.5 g, Total Carbohydrates 27 g, Saturated fat 1.0 g, Dietary Fiber 3.5 g, Cholesterol 46 mg, Sodium 281 mg, Sugars 2 g, Added Sugars 2 g

These hash brown egg cups are an easy, balanced breakfast option that can be customized with different veggies.

Serving Size: 2 hash brown egg cups

Yield: 4 servings

Ingredients:

• 1 ½ cup refrigerated shredded hash brown potatoes
• ½ cup shredded cheddar-Monterey Jack cheese
• 4 eggs
• 5 tablespoons milk
• 3 tablespoons olive oil
• ¼ cup green bell pepper, diced
• ¼ cup onion, diced
• Cooking oil spray
• Pinch of salt

Directions:

1. Preheat oven to 400°F
2. Grease muffin tin with cooking spray. Divide shredded hash brown potatoes among 8 greased muffin cups. Press onto bottoms and up sides to form cups.
3. Place in oven and bake until light golden brown, ~30 minutes.
4. In a small bowl, whisk together eggs, milk, and salt.
5. Heat 2 tablespoons olive oil in a skillet over medium heat. Add bell pepper and onion, and cook until soft, ~10-12 minutes.
6. Pour egg mixture into skillet and cook until thickened and no egg liquid remains.
7. Divide egg and vegetable mixture among hash brown cups. Top off with cheese and bake additional 3 – 5 minutes.
8. Serve and enjoy!

Leftovers can be stored in the fridge for 3-4 days or freezer for 2-3 months.

Nutrition Information / Amount per serving: Calories 285, Protein 11 g, Total fat 20 g, Total Carbohydrates 15 g, Saturated fat 5.5 g, Dietary Fiber 1 g, Cholesterol 199 mg, Sodium 283 mg, Sugars 2 g, Added Sugars 0 g

Customize this favorite drive-thru order while saving time and money! These homemade frozen breakfast burritos can be reheated in as little as a few minutes and are a great way to get your day started!

Serving Size: 1 burrito

Yield: 4 servings

Ingredients:

• 1 tablespoon olive oil
• ½ yellow onion, diced
• ½ bell pepper, diced
• 6 large eggs, cracked, whisked together
• 4 oz cheddar cheese, shredded
• ¼ cup cilantro leaves, chopped
• Optional fillings: roasted potatoes, beans, roasted vegetables, cooked traditional breakfast or vegan sausage, leftover meat or protein alternatives
• 4 large flour tortillas
• Salt and pepper to taste
• Optional ingredients for serving: guacamole, salsa, sour cream

Directions:

1. Place a large skillet over medium heat and add ½ tablespoon olive oil. Add onion and bell pepper, and sauté until onions turn translucent, and peppers soften, about 5-7 minutes. Season with salt and pepper to taste and transfer to a separate bowl, place in the refrigerator to cool completely.
2. Place ½ tablespoon olive oil into a separate large skillet off the heat, tilt to evenly coat. Pour the whisked eggs into the cold skillet, and then place over medium heat. As eggs begin to set, push them towards the middle of the skillet until firmed up and cooked through. Season with salt and pepper to taste, transfer to a plate, and place in refrigerator to cool completely.
3. In a clean skillet, warm up each tortilla on high heat for 30 seconds on each side. Remove from skillet and place a scoop of the cooled scrambled eggs in the center of each tortilla, followed by portions of the vegetables, cheese, cilantro, and any additional fillings.
4. Grab the left and right sides of the tortilla and fold towards the center. Follow by wrapping the bottom of the tortilla over the filling and side folds. Continue to tuck the tortilla tightly underneath the filling as you roll upwards.
5. Place each burrito on a sheet of parchment paper and wrap the same way the burrito was rolled. Repeat on a sheet of foil and store in freezer for up to 3 months!
6. To reheat:

• • Microwave: remove burrito from foil and place on a microwave-safe plate. Cover with a paper towel and heat on high for 1-2 minutes or until the filling is fully thawed and heated to 165°F.
  • Oven: preheat oven to 350°F. Place foil wrapped burritos on a baking sheet and bake for 10-15 minutes or until the filling is fully thawed and heated through to 165°.

Nutrition Information / Amount per serving: Calories 390, Protein 20 g, Total fat 25.5 g, Total Carbohydrates 21 g, Saturated fat 9.5 g, Dietary Fiber 2 g, Cholesterol 311 mg, Sodium 645 mg, Sugars 4 g, Added Sugars 0 g