Written by: Kirby Stanton, RDN, LDN Food City Registered Dietitian 

Breakfast is often called “the most important meal of the day”, and for good reason. Many studies have shown the health benefits of eating breakfast. Not only can it assist with energy regulation, but it can promote better weight management, reduce risk of type 2 diabetes and heart disease in the long term.

Despite the benefits of breakfast, many people often skip it. The good news is there are plenty of easy options to jump start your day. 

Eggs - high in protein and fat-soluble vitamins

Greek yogurt - not only high in protein and low in calories, but also high in probiotics, which support gut health

Oatmeal - rich in beta-glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness

Berries - high in fiber and low in calories, plus rich in antioxidants

 

Looking for easy options to meal prep?  Try these quick breakfast recipes: 

 

Sheet Pan Berry Pancakes 

Serves 6 – Cook time 15 minutes

This recipe saves time by skipping flipping pancakes and simply baking in the oven to golden perfection. Using Kodiak Power Cake mix will add whole grains to your morning meal, providing 5 grams of fiber and more than 15 g of protein per serving.  

• 2 ½ cup Kodiak Power Cakes Buttermilk Flapjack Mix

• 2 large eggs

• 2 cups skim milk

• 1 tablespoon unsalted butter 

• 1 ½ cups Food Club frozen mixed berries 

 

1. Preheat oven to 425 degrees.  

2. In a large bowl, add the pancake mix, eggs, and milk. Mix until just combined.  

3. Add tablespoon of butter to 18”X 26” sheet pan, then put it in the preheating oven for 2-3 minutes to melt. Carefully swirl the butter around the pan to coat it. 

4. Pour the pancake batter onto prepared sheet pan and spread it evenly across the pan with a spatula. Add frozen mixed berries evenly across mixture.  

5. Bake the pancakes for 12-14 minutes. The pancakes should be a very light, golden brown.  

6. Cut the sheet pan pancakes into squares and serve with your choice of toppings: syrup, honey, or peanut butter.  

 

 

Quinoa Salsa Egg Muffins

Serves 6 – Cook time 35 minutes

Quinoa egg muffins are packed with protein, fiber, and flavor. Enjoy them for breakfast, lunch, or snack time. They can be enjoyed by themselves or try adding to your favorite salads, bowls or wraps. 

• 1/3 cup Food Club 100% Liquid Egg Whites

• 1 large Food Club egg

• 1 cup Full Circle Market quinoa, cooked (1/4 cup dry)

• 1/2 teaspoon Food Club cumin

• 1/2 tablespoon Food Club garlic powder

• 1 pinch salt and pepper

• 6 tablespoons Full Circle Market Cantina Salsa 

 

1. Preheat oven to 325° F.

2. Generously spray a muffin tin with cooking spray.

3. In a large bowl, whisk together egg whites, egg, garlic powder, cumin, salt & pepper until eggs are frothy.

4. Add cooked quinoa to the egg mixture and gently stir to combine.

5. Divide the mixture among 6 muffin tin, filling each 3/4 of the way full.

6. Top each cup with 1-2 tablespoons salsa, use a fork to gently stir the salsa into the egg mixture. 

7. Bake muffins 20-25 minutes until edges are slightly browned.

 

For more inspired breakfast recipes visit our Meals and Recipe Center