10 Recipes That Will Make You Crave Veggies for Breakfast

If there's one piece of nutrition advice everyone can take to heart, it's this: Eat more vegetables. Whether you're trying to lower your risk of chronic diseases, get more fiber, or maximize the nutrients you get each day, a plant-based diet is the answer. Vegetables, which are low in calories and packed with vitamins, minerals, and other healthy nutrients, are the basis of any plant-based diet.

A diet rich in vegetables can lower your blood pressure, improve blood sugar levels, decrease the risk of certain cancers, improve eye and digestive health, and decrease the risk of heart disease and stroke.

It's why the official U.S. Dietary Guidelines recommend 2½ to 3½ cups of vegetables a day - a benchmark about 90 percent of Americans don't meet.

One of the key opportunities to get more vegetables in your day occurs as soon as you get up. Breakfast is a meal that notoriously skimps on vegetables in favor of processed carbs (cereal, bagels, pastries) and protein (eggs, yogurt, breakfast sausages, and other meats).

Even if breakfast salad is not your thing, you can meet your daily quota more easily by adding a serving of veg to your plate or bowl. And there are plenty of simple and delicious ways to do that, as these 10 creative, veggie-packed recipes demonstrate.

1 Getty Images

Egg and Veggie Breakfast Pizza

Pizza for breakfast? Dreams do come true! This breakfast pizza recipe tops a whole-wheat crust with peppers, onions, and mushrooms, but is versatile enough to work with any vegetable you have on hand. The eggs are a good source of protein to balance of the carbs and help keep you full.

contains Wheat , Dairy , Eggs

SERVES

6

CALORIES PER SERVING

310

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Kayli Anderson, RDN

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

1 lb pizza dough, preferably whole-wheat 2 tbsp extra-virgin olive oil ½ cup gouda cheese, shredded 1 cup red bell pepper, thinly sliced 1 small red onion, thinly sliced 1 cup crimini mushrooms, sliced 3 large eggs ½ cup Canadian bacon, diced (optional) ¼ tsp kosher salt ¼ tsp ground black pepper

Directions

1

Preheat oven to 425 degrees F.

2

Roll or form pizza dough into a large, thin (about ¼- to ½-inch thick) circle. Drizzle with olive oil and spread it evenly over the dough. Sprinkle with gouda cheese, bell pepper, onion, and mushrooms.

3

Bake until the vegetables begin to soften, about 9 to 10 minutes.

4

Remove the pizza from the oven and top with eggs. Break the yolks if you prefer your eggs more cooked through. Season eggs with salt and pepper. Sprinkle with Canadian bacon, if using.

5

Return pizza to oven for another 9 to 10 minutes, until eggs are set. Slice into 6 even pieces and serve.

Nutrition Facts

Amount per serving

Serving size 1 slice

calories

310

total fat

12g

saturated fat

3.7g

protein

12g

carbohydrates

39g

fiber

1.8g

sugar

6.3g

added sugar

4.7g

sodium

585mg

TAGS:

Wheat , Dairy , Eggs , Mediterranean , Family-Friendly , Breakfast , Crohn's Disease-Friendly , Ulcerative Colitis-Friendly , GERD-Friendly

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2 iStock

Savory Yogurt Bowl with Roasted Tomatoes

Yogurt is usually thought of as a base for sweet fruit or granola, and so much of store-bought yogurt already has sugar or artificial sweeteners. Going with a savory tipping instead cuts the sugar but still nets you all the benefits of protein, calcium, and probiotics. And while it may seem strange at first, once you try savory yogurt, you'll crave it!

contains Dairy

SERVES

2

CALORIES PER SERVING

298

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Kayli Anderson, RDN

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

40 min

Ingredients

1 pint cherry tomatoes 1 clove garlic, thinly sliced 2 tbsp extra-virgin olive oil ¼ tsp kosher salt ⅛ tsp ground black pepper 1 tbsp balsamic vinegar 1 tbsp fresh basil, roughly chopped 2 cups plain, nonfat or low-fat Greek yogurt

Directions

1

Preheat oven to 425 degrees F.

2

Place tomatoes and garlic on a rimmed baking sheet and drizzle with olive oil. Toss gently to coat and sprinkle with salt and pepper. Roast in the preheated oven until the tomatoes begin to burst, about 20 minutes.

3

Remove from oven, drizzle with balsamic vinegar and sprinkle with basil, and return to the oven for 5 minutes more. Serve warm, over yogurt.

Nutrition Facts

Amount per serving

Serving size 1 cup yogurt + 1 cup tomatoes

calories

298

total fat

15g

saturated fat

2.2g

protein

27g

carbohydrates

16g

fiber

1.8g

sugar

13g

added sugar

0g

sodium

238mg

TAGS:

Dairy , Mediterranean , Gluten-Free , Vegetarian , High-Protein , Low-Carbohydrate , Anti-Inflammatory , Breakfast , Eczema-Friendly , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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3 Stocksy

Sheet Pan Roasted Breakfast Potatoes and Veggies

Hash browns are a breakfast staple, especially when dining out, but they often come fried in butter or other unhealthy fats. These roasted potatoes and veggies are cooked in monounsaturated fat-rich olive oil to boost your heart health rather than detract from it. Sweet potatoes are a rich source of vitamin A, helping to maintain good eye health and immunity.

SERVES

4

CALORIES PER SERVING

182

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Kayli Anderson, RDN

PREP TIME

15 min

COOK TIME

45 min

TOTAL TIME

1 hr

Ingredients

1 sweet onion, diced 1 red bell pepper, diced 1 yellow bell pepper, diced 2 medium sweet potatoes, skin on, diced 2 tbsp extra-virgin olive oil ½ tsp garlic powder ½ tsp onion powder ½ tsp smoked paprika ½ tsp kosher salt ¼ tsp ground black pepper 3 tbsp fresh parsley, finely chopped

Directions

1

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper, foil, or a silicone baking mat.

2

Spread veggies on the baking sheet (using 2 sheets if needed). Drizzle with olive oil and toss gently to coat. Sprinkle evenly with garlic powder, onion powder, paprika, salt and pepper and toss again, making sure vegetables are in a single layer.

3

Bake until vegetables are fork tender, about 45 to 60 minutes, turning with a spatula halfway through baking.

Nutrition Facts

Amount per serving

Serving size 1 ½ cups

calories

182

total fat

7g

saturated fat

1g

protein

3g

carbohydrates

28g

fiber

4.6g

sugar

10g

added sugar

0g

sodium

284mg

TAGS:

Mediterranean , Gluten-Free , Vegetarian , Vegan , Anti-Inflammatory , Breakfast , Side Dish , Eczema-Friendly , Crohn's Disease-Friendly , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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4 Getty Images

Veggie-Packed Avocado Toast

Level up your avocado toast by adding vegetables! Tomatoes add a burst of color, flavor, and lycopene to this simple dish that can be prepared in less than 10 minutes. Plus, you can top this delicious toast with any fresh veggies that you have on hand. Radishes, sprouts, lettuce, and onions all make great choices. Add this easy breakfast recipe to your regular rotation today.

contains Wheat

SERVES

2

CALORIES PER SERVING

233

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Kayli Anderson, RDN

PREP TIME

5 min

COOK TIME

2 min

TOTAL TIME

7 min

Ingredients

2 slices whole-wheat bread 1 avocado 1 lemon, juiced ½ tsp kosher salt ¼ tsp ground black pepper 1 pinch crushed red pepper (optional) 1 cup cherry tomatoes, halved 1 small cucumber, skin on, sliced into thin ribbons 2 tbsp microgreens, for garnish (optional)

Directions

1

Place bread in a toaster or toaster oven and cook until desired darkness is reached.

2

To a small mixing bowl, add avocado, lemon juice, salt, pepper, and crushed red pepper, if using. Mash with a fork until smooth.

3

When bread is done cooking, spread with avocado mixture. Top with tomatoes, cucumber slices, and microgreens, if using.

Nutrition Facts

Amount per serving

Serving size 1 slice

calories

233

total fat

12g

saturated fat

1.5g

protein

6g

carbohydrates

28g

fiber

8.2g

sugar

6.9g

added sugar

3g

sodium

431mg

TAGS:

Wheat , Diabetes-Friendly , Heart-Healthy , Mediterranean , Vegetarian , Vegan , High-Fiber , Anti-Inflammatory , Cholesterol-Conscious , Quick & Easy , Breakfast , Eczema-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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5 Getty Images

Healthy Zucchini Muffins

Even if you're not really a fan of this summer squash, zucchini muffins may change your mind. The vegetable adds moisture and fiber to the batter, and the taste is so mild you won't even know it's there. Whole-wheat flour and chia seeds boost the fiber even more.

contains Soy , Eggs , Dairy , Wheat

SERVES

12

CALORIES PER SERVING

187

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Kayli Anderson, RDN

PREP TIME

10 min

COOK TIME

16 min

TOTAL TIME

26 min

Ingredients

1 medium zucchini, shredded and gently squeezed with a clean paper towel to remove as much of the excess moisture as possible ⅓ cup vegetable oil ½ cup pure maple syrup 3 large eggs ⅔ cup nonfat milk or non-dairy milk of your choice 2 tsp pure vanilla extract 1 ¾ cups whole-wheat flour 1 ½ tsp baking powder ½ tsp kosher salt 1 tsp ground cinnamon 2 tbsp chia seeds

Directions

1

Preheat oven to 400 degrees F. Prepare a muffin tin by lining with paper liners or a spray of nonstick cooking spray.

2

In a mixing bowl, whisk together oil, maple syrup, eggs, milk, and vanilla extract.

3

To a separate bowl, add flour, baking powder, salt, cinnamon, and chia seeds.

4

Gently fold wet ingredients into dry ingredients and mix until just combined. Stir in zucchini.

5

Fill the muffin tin with batter and bake until a toothpick inserted in the center comes out clean, about 16 to 19 minutes. Store in an airtight container and enjoy within 3 days or freeze for up to 3 months.

Nutrition Facts

Amount per serving

Serving size 1 muffin

calories

187

total fat

8g

saturated fat

1.4g

protein

5g

carbohydrates

24g

fiber

2.7g

sugar

9.4g

added sugar

8.2g

sodium

134mg

TAGS:

Soy , Eggs , Dairy , Wheat , Heart-Healthy , Vegetarian , Low-Sodium , Anti-Inflammatory , Family-Friendly , Breakfast , Psoriasis-Friendly , Eczema-Friendly , Crohn's Disease-Friendly , Ulcerative Colitis-Friendly , GERD-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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6 Claudia Totir/Getty Images

Savory Oatmeal Buddha Bowl

A Buddha bowl is the ultimate way to repurpose leftovers into a delicious and nutritious new meal. Steel-cut oats from yesterday's breakfast find a new life in this recipe, which is rich in fiber, antioxidants (thanks, kale ), and heart-healthy fats.

contains Eggs , Tree Nuts

4.9 out of 12 reviews

SERVES

2

CALORIES PER SERVING

340

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1 tbsp olive oil 2 tbsp rice wine vinegar 1 pinch kosher salt 1 pinch freshly ground black pepper 3 cups curly-leafed kale 1 cup cooked steel-cut oats, cold ½ avocado 2 tbsp pecans, chopped 2 soft- or hard-boiled eggs

Directions

1

In a medium bowl, whisk together olive oil, vinegar, salt, and pepper. Add kale and lightly toss to coat.

2

Divide oats evenly among 2 serving bowls. Top with kale mixture, avocado, pecans, and eggs. Season with additional salt and freshly ground black pepper to taste.

Nutrition Facts

Amount per serving

calories

340

total fat

24g

saturated fat

3.5g

protein

12g

carbohydrates

22g

fiber

6g

sugar

2g

added sugar

0g

sodium

310mg

TAGS:

Eggs , Tree Nuts , Anti-Inflammatory , Diabetes-Friendly , Low-Carbohydrate , Heart-Healthy , Gluten-free , Lunch , Mediterranean , High-Fiber , Vegetarian

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7 Adobe Stock

Easy Shakshuka

Shakshuka is a traditional Middle Eastern dish of eggs poached in a spicy vegetable sauce. It's one of the easiest and most flavorful ways to enjoy eggs! Plus, this recipe has a healthy dose of vegetables - a food group most Americans fall short on, notes the CDC . It's sure to become a family favorite!

contains Eggs

4.6 out of 26 reviews

SERVES

2

CALORIES PER SERVING

366

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

11 min

TOTAL TIME

21 min

Ingredients

1 tbsp extra-virgin olive oil 1 medium onion, diced 1 red bell pepper, diced 1 tsp paprika ½ tsp chili powder 1 tsp ground cumin ¼ kosher salt ¼ tsp freshly ground black pepper 1 28-oz can no-salt-added diced tomatoes 4 large eggs ¼ cup fresh Italian parsley, torn

Directions

1

Place a large saute pan over medium heat. Add olive oil, onion, and pepper and cook, stirring frequently until the onions are translucent, about 5 minutes.

2

Add paprika, chili powder, cumin, salt and pepper and stir to combine. Cook until fragrant, about 1 to 2 minutes more.

3

Add the tomatoes and their juice and cook until the tomatoes begin to break down, about 5 to 7 minutes.

4

Create 4 wells in the veggies and break the eggs into them, cooking undisturbed until the eggs reach your desired doneness.

Nutrition Facts

Amount per serving

calories

366

total fat

18g

saturated fat

4.3g

protein

18g

carbohydrates

31g

fiber

9.9g

sugar

15.9g

added sugar

0g

sodium

344mg

TAGS:

Eggs , Diabetes-Friendly , Mediterranean , Gluten-free , Vegetarian , High-Fiber , Anti-Inflammatory , Quick & Easy , Lunch , Dinner , Paleo Diet , Whole30 Diet

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8 Jeff Wasserman/Stocksy

Bloody Mary Mocktail

If it just isn't brunch without a Bloody Mary, this booze-free version won't disappoint! Lower-sodium versions of tomato juice and Worcestershire sauce lend lots of flavor while keeping things in check for heart health. And tomato juice is rife with nutrients, including vitamin C, potassium, and fiber, according to the U.S. Department of Agriculture .

contains Soy , Wheat , Fin fish

4.4 out of 14 reviews

SERVES

2

CALORIES PER SERVING

61

AUTHOR

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 cups low-sodium tomato juice ½ lemon, juiced or 2 tbsp bottled lemon juice 2 tsp horseradish 1 tsp hot sauce 1 tsp reduced-sodium Worcestershire sauce ⅛ tsp ground celery seeds ⅛ tsp cayenne pepper Optional garnishes: celery stalks, lemon wedges, green olives, hot peppers or peperoncini or both

Directions

1

Pour all the ingredients (except any garnishes) into a mixing bowl and whisk together until well combined. Pour into 2 serving glasses and garnish as desired.

Nutrition Facts

Amount per serving

Serving size 1 cup

calories

61

total fat

0.4g

saturated fat

0.1g

protein

2g

carbohydrates

13g

fiber

2.1g

sugar

8.9g

added sugar

0.1g

sodium

250mg

TAGS:

Soy , Wheat , Fin fish , Mediterranean , Low-Fat , Anti-Inflammatory , Quick & Easy , Breakfast , Beverage

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9 Getty Images

Mushroom, Tomato, and Herb Frittata

Frittatas are the best weeknight dinner you're not making yet. Eggs are a great, protein-packed base for tons of different healthy vegetables, so you can load them into this meat-free dish, which is equally delicious warm or chilled. Greek yogurt adds tang and a dose of protein and calcium (at 20 percent of the daily value per cup, per the USDA ).

contains Dairy , Eggs

4.5 out of 28 reviews

SERVES

2

CALORIES PER SERVING

240

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

35 min

Ingredients

1 tbsp extra-virgin olive oil 1 lb baby portobello mushrooms, sliced 8 large eggs ⅓ cup plain nonfat Greek yogurt ¼ tsp kosher salt ¼ tsp freshly ground black pepper 1 tsp fresh thyme, finely chopped (plus more for garnish) 1 pinch crushed red pepper (optional) 1 pint cherry or grape tomatoes, sliced

Directions

1

Preheat oven to 400 degrees F. Place an ovenproof skillet over medium heat. Add olive oil and mushrooms and cook until mushrooms are browned and tender and liquid has evaporated, 10–12 minutes.

2

In a medium bowl, whisk together eggs, yogurt, salt, black pepper, thyme, and crushed red pepper (if using).

3

Pour egg mixture over mushrooms and stir gently to evenly distribute all ingredients. Transfer pan to preheated oven. Cook until eggs are fully set, 8–10 minutes. Remove from oven, top with tomatoes, and allow frittata to sit for 5 minutes before serving.

4

Garnish with additional fresh thyme and serve. Can be served hot or cold.

Nutrition Facts

Amount per serving

calories

240

total fat

4g

saturated fat

0g

protein

18g

carbohydrates

9g

fiber

2g

sugar

7g

added sugar

0g

sodium

744mg

Tips

Serve with a salad to complete your meal!

TAGS:

Dairy , Eggs , Anti-Inflammatory , Diabetes-Friendly , Heart-Healthy , Gluten-free , Dinner , Lunch , Mediterranean , Quick & Easy , Vegetarian

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10 Julie Deshaies/Alamy

Make-Ahead Veggie Breakfast Burrito

It's hard to have a bad day when you start it with a warm, delicious breakfast burrito. This meal comes prewrapped, and is also a great way to add more vegetables to your morning meal, which often skimps on them. To keep it nutritious, lose the processed and cured meats and cut back on cheese, and instead bulk it up with bell pepper and spinach, or any other veggie you choose.

contains Eggs , Dairy , Wheat

4.4 out of 25 reviews

SERVES

4

CALORIES PER SERVING

501

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

COOK TIME

10 min

TOTAL TIME

15 min

Ingredients

1 tbsp extra-virgin olive oil 1 red bell pepper, diced 2 shallots, diced 2 cloves garlic, minced 2 cups baby spinach 12 large eggs 1 pinch kosher salt ¼ tsp freshly ground black pepper 4 whole-wheat tortillas ½ cup shredded cheddar cheese

Directions

1

Place a medium skillet over medium heat. Add oil, then pepper, shallots, and garlic. Sauté until veggies are soft, 5–7 minutes. Stir in spinach and cook just until wilted, 1–2 minutes more.

2

In a medium mixing bowl, whisk eggs with salt and pepper. Pour into skillet with vegetables and cook over medium-low heat, stirring frequently, until eggs are set, 3–5 minutes.

3

Evenly divide egg mixture among tortillas and top each with 2 tbsp of cheese. Fold tortilla over the mixture, fold in the sides and roll until completely closed.

4

Optional: If you prefer a crispier tortilla, lightly cook the finished breakfast burrito in a clean skillet until lightly browned, 1–2 minutes per side.

Nutrition Facts

Amount per serving

calories

501

total fat

29g

saturated fat

8.1g

protein

27g

carbohydrates

33g

fiber

3.9g

sugar

6.4g

added sugar

2g

sodium

729mg

Tips

To make this a great grab-and-go breakfast, make a batch ahead of time, allow them to cool, wrap them in plastic wrap, and then freeze them. Defrost the wrap overnight in the refrigerator and heat on high for 1 to 2 minutes until heated through, or heat in a skillet until heated through, 2–3 minutes per side.

TAGS:

Eggs , Dairy , Wheat , Breakfast , Family-Friendly , High-Protein , Mediterranean , Quick & Easy , Vegetarian

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Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Vegetables and Fruits. Harvard T.H. Chan School of Public Health . September 18, 2012.
2. Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture . December 2020.
3. Lee SH et al. Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019. Morbidity and Mortality Weekly Report . January 7, 2022.

Meet Our Experts See Our Editorial Policy Meet Our Health Expert Network

Kayli Anderson, RDN

Medical Reviewer

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She's the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine's (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women's health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women's health, Improving Women's Health Across the Lifespan .

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you'll find her out on a trail or in her garden.

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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She manages and oversees nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She has developed and reviewed various meal plans, books, slideshows, and online tools, and has overseen the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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