top of page


Updated: Jul 7, 2023

Mornings can be tough. Between getting the little ones ready for school, last-minute presentation preparation, hitting the snooze button a few too many times and a million other things, breakfast can easily be forgotten and not prioritized. Healthy breakfast to start the day off right? Yeah right. But it doesn’t have to be that way! Bookmark these quick and easy recipes to help your mornings get off to a healthy start. Want to see more recipes? Comment below and share with a friend.



prep time 15 minutes

cook time 22 minutes

servings 9 muffins


  • 1 cup (222g) canned pumpkin

  • 2 tablespoons stevia

  • optional: 2 -4 tablespoons light brown sugar

  • 1 teaspoon vanilla extract

  • 1 large egg

  • 1/4 teaspoon salt

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon baking powder

  • 1 teaspoon cinnamon

  • 1/4 teaspoon nutmeg

  • 1 teaspoon pumpkin pie spice

  • 1 cup + 1 tablespoon oat flour (or regular oats that have been blended)

  • 1/2 cup (83g) dark chocolate chips


  1. PREP: Preheat the oven to 350 ℉. Spray muffin pan with nonstick spray; do not use muffin liners with these; they stick to the liners. Press excess liquid out of the pumpkin with paper towels.

  2. WET INGREDIENTS: Combine the pumpkin, stevia, brown sugar, vanilla, and egg in a bowl. Beat until combined.

  3. DRY INGREDIENTS: In another bowl, stir together the salt, baking soda, baking powder, cinnamon, nutmeg, pumpkin pie spice, and oat flour.

  4. MIX TO COMBINE: Add the dry to the wet, mixing until just combined. Stir in the chocolate chips.

  5. BAKE: Divide the mixture evenly among 9 muffin cavities and place a few (3-4) extra chocolate chips on top if desired. Bake for 19-24 minutes or until the tops of the muffins look dry (not gooey). Remove and allow to cool for 3-4 minutes and then remove them from the muffin pan onto a cooling rack.

  6. STORAGE: Store muffins in an airtight container at room temperature. Muffins are best when used within 3-4 days.


  • Use high-quality pumpkin that isn't overly watered down (I prefer Libby's). Make sure to use pure canned pumpkin, not pumpkin pie filling. Note that this recipe only uses 1 cup of pumpkin, not the entire can!

  • Oat flour is just old-fashioned or quick oats that have been blended in a food processor or blender until they reach the consistency of flour. Make sure to measure the oat flour AFTER blending, not before. Level the measuring cups after being completely filled with oat flour (don't loosely measure).

  • Nutrition facts are with brown sugar included. To reduce sugar content you can easily omit the brown sugar and add more stevia if preferred.



Photo by: Greg Dupree

prep time 10 minutes

cook time 35 minutes

servings 6 (serving size 2 frittatas)


  • 2 cups small broccoli florets, cooked until crisp-tender

  • 3 bacon slices, cooked and crumbled (can sub turkey bacon for lower fat content)

  • 8 large eggs

  • 1/4 cup 2% reduced-fat milk

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon freshly ground black pepper

  • 2 ounces sharp cheddar cheese, shredded (about 1/2 packed cup)


  1. Preheat oven to 350°F.

  2. Coat a 12-cup muffin pan with cooking spray. Divide broccoli and bacon evenly among muffin cups.

  3. Crack eggs into a large bowl. Add milk, salt, and pepper; stir with a whisk until well combined. Divide egg mixture evenly among muffin cups. Sprinkle cheese evenly on top. Bake at 350°F for 18 minutes or until just set. Cool on a wire rack for 2 to 3 minutes. Carefully run an offset spatula or butter knife around edges to loosen frittatas.


  • Substitute turkey bacon for regular bacon to lower the fat content

  • Use a milk alternative to make this dairy free. (cannot guarantee taste quality if you choose this option)

  • Use fat free milk/ reduced fat cheddar cheese to further reduce fat content

  • Use 4 eggs and 6 egg whites to lower fat content

  • Any of these alternative options will not be reflected on the nutrition facts label seen here.



prep time 5 minutes

cook time 5 minutes

servings 1 sandwich

Photo source:


  • 1 Everything bagel thin

  • ¾ cup egg whites

  • 10-15 fresh spinach leaves

  • 1 wedge Laughing Cow Herb & Garlic Cheese

  • 2 slices tomato

  • 1/4 avocado thin sliced

  • kosher salt

  • hot sauce of choice


  • Toast the bagel thin in the toaster. In a small bowl, whisk the egg whites and add the spinach leaves then season with kosher salt. Cook on HIGH in the microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

  • Spread a wedge of the cheese on the toasted bagel thin and add slices of tomato. Spoon the cooked egg out of the bowl in a single patty and place on top of the cheese and tomato, and top with avocado. Season with more salt and hot sauce if desired.


  • Get creative with seasonings here to make this sandwich just how you like it.

  • Swap out avocado for a slice of cheese if you aren't an avocado fan

  • Use a gluten free bagel if you have sensitivities

  • Add more egg or egg whites to increase the protein

45 views0 comments

Recent Posts

See All


bottom of page