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Healthy Breakfast and Brunch Ideas

Brunch is generally a family affair filled with tons of refined carbs and greasy, fatty meats that leave you feeling bloated and heavy for the rest of the day. And for many, thanks to insulin spikes, feeling hungry an hour later!

Whether you're cooking for friends and family, or just want to meal prep some great breakfast options for the week, I've got you covered for some healthy breakfast and brunch options!

I suggest pairing these options with some fresh fruit, an arugula salad topped with pumpkin seeds, cucumber and light vinaigrette dressing and some

berry + mint infused water!


Makes 12 muffins. Per muffin: Calories 110; Protein: 7g; Carbs: 6g; Fat: 6g


  • 12 Slices of Turkey Bacon (natural, nitrate-free, low sodium)

  • 4 Large Eggs

  • 6 Egg whites

  • 24 to 36 Sweet Potato Tater Tots (Alexia makes a great one!)

  • 1 Cup of Frozen Chopped Spinach

  • 2 to 3 Roma Tomatoes, sliced

  • 1/2 Cup of Red Pepper, Diced

  • 1/2 Cup of Diced Green Pepper, Diced

  • 1/2 Cup of Mushrooms, Chopped

  • 1 tsp Garlic Powder

  • 1 tsp Paprika

  • Salt and Pepper to taste


  1. Bake tater tots according to package instructions.

  2. While the tots are baking, coat a skillet with cooking spray and add in the pepper, mushrooms and spinach. Cook on medium heat until veggies are softened.

  3. In a medium bowl, beat eggs and then mix in the spices. Once veggies are softened, add them into the egg mixture bowl.

  4. Coat a muffin pan with cooking spray and add one strip of turkey bacon to a muffin mold to form a ring. The turkey will be longer, so it's OK to have it overlap itself.

  5. Once the tots are baked, place 2 to 3 in each muffin tin.

  6. Spoon in the egg and veggie mixture into the muffin molds, covering the tater tots.

  7. Top each muffin with a slice of tomato.

  8. Bake in the oven at 375 degrees for 35 minutes or until the egg mixture is completely cooked.

  9. Allow muffins to cool for a few minutes before removing from the muffin tin.


Makes 6 to 8 servings. Per 6-serving: Calories: 210; Protein: 27g; Carbs: 9g; Fat: 7g


1 package (16oz.) of 97% Lean Ground Turkey

1 Large Egg

6 Egg whites

1/4 Cup of Almond Milk

2/3 Cup Oat Flour

2 tsp Baking Powder

2/3 Cup Red Onion, Diced (optional)

1 Cup Spinach, Diced

2 tsp Thyme

1/2 Cup Shredded Cheddar Cheese

1/3 Cup Shredded Mozzarella Cheese

Salt and Pepper to taste

Dill Pickle Spears or Chips


  1. Preheat oven to 350 degrees.

  2. Spray a 9x13" casserole dish with cooking spray.

  3. Spray a non-stick skillet with cooking spray and cook the onions over medium heat for 3 to 5 minutes.

  4. Add in the ground turkey and cook until no longer pink.

  5. In a large bowl, mix together the flour, baking powder, salt and pepper and set aside.

  6. In a medium bowl, whisk together the egg, egg whites, and milk.

  7. Add the wet ingredients to the dry ingredients and mix together.

  8. Fold in half of the cheddar and mozzarella cheeses, saving the remainder for the top of the casserole.

  9. Spread the turkey mixture evenly over the bottom of the casserole dish, then pour the batter evenly over the top.

  10. Add the remaining cheese to the top and then the sliced pickle spears or chips.

  11. Bake for 25 to 30 minutes, or until the egg is fully cooked.

  12. Top with any additional cheeseburger garnishes such as avocado, BBQ sauce, ketchup or mustard!

For more additional items to add to your brunch, check out my free recipe book you can get when signing up for my mailing list (scroll to the bottom of this page to sign up!) or check out some previous posts:

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