How many vegetables did you eat yesterday?
MyPlate recommends that adults consume at least 2-3 cups of vegetables each day, making half your plate fruits and vegetables at each meal. Breakfast is a meal where fruit often makes an appearance, but it is also a great opportunity to kick-off your vegetable consumption for the day!
Below are five delicious breakfast ideas that include vegetables:
- Zucchini bread oatmeal. You can make a batch of the baked oatmeal that the recipe linked to here instructs, or simply add shredded zucchini to overnight oats in place of part of the liquid. Zucchini bread oatmeal is a great high fiber, low fat alternative to zucchini bread. Alternatively, if you’re a fan of pumpkin bread, consider stirring canned pumpkin into your oatmeal for another nutritious breakfast.
- Frittata. Combine your favorite chopped veggies (mushroom, bell pepper, tomato, onion, etc.) with a mixture of egg, herbs and cheese for a delicious breakfast casserole. For added convenience, bake in a muffin tin for single-serve portions!
- Breakfast sandwiches or wraps (burritos). Start with a whole wheat English muffin, tortilla or slice of toast, then add scrambled eggs, cheese, and your favorite veggies (spinach, mushroom, tomato, avocado, etc.) for a hearty breakfast sandwich. You could also fold your stuffed tortilla in half and cook it in the skillet for a quesadilla!
- Made-over muffins. If you enjoy eating muffins at breakfast, prepare varieties at home that include whole wheat flour and shredded veggies to ramp up the fiber content. Shredded zucchini and carrots make tasty muffins! Pineapple carrot muffins are one of my favorites.
- Power smoothies. If you enjoy whipping up a morning smoothie, try adding spinach or kale to the mix! These leafy greens are rich in nutrients, and chances are you’ll hardly notice that they’re there!
How do you add veggies to your breakfast? Let us know by leaving a comment below!
Author: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu
Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu
Sources:
Mullen, M. & Shield, J.E. (2017). Veggies for Breakfast? Yes! Academy of Nutrition and Dietetics. eatright.org
USDA ChooseMyPlate.gov (2017). All About the Vegetable Group. choosemyplate.gov/vegetables.
Live Healthy Live Well 
Chop up a sweet potato and sauté it with onion, olive oil, and salt. Good with eggs and sausage 🙂