My Top 3 Breakfast Recipes

by Sarah on February 21, 2013 · 14 comments

Breakfast is my favorite meal because it’s easy to make it clean, healthy and filling. When I travel, I actually bring my breakfast with me because it’s one of my routines that I need to continue no matter where I am. Here are my top three breakfast ideas/recipes.

I’ve been using almond milk since I was in college and prefer the taste to cows milk. Using Silk Pure Almond Unsweetened Original vs cow’s skim milk in the below recipes will save you between 10 and 60 calories per serving.

#1. Crustless Kale & Quinoa Quiche (Makes 6 servings) Prep Time: 20 minutes Total Time: 55 minutes


I struggle to eat vegetables at breakfast. They are time consuming to prepare but helpful in getting your daily recommended vitamins without supplements. Kale is one of the most affordable vegetables that is packed with nutrients. It’s low calorie, high fiber, loaded with vitamins including iron, calcium, Vitamins A, C, K, and anti-inflammatory omega-3s. It’s also helps detox your liver making it a great vegetable to incorporate into your breakfast!

I also use The Laughing Cow Light Wedges for a creamy texture and quinoa on bottom as a little crust alternative.


  • 2 eggs
  • 4 egg whites
  • 1 cup of Silk Pure Almond Unsweetened Original
  • 4 Laughing Cow Mozzarella, Sun Dried-Tomato & Basil Wedges
  • 1 cup cooked/chopped kale
  • 1 chopped clove of garlic
  • 1 small onion diced and sautéed
  • 1/4 cup of quinoa
  • 1 tsp salt
  • 1/2 tsp pepper
  • dash of cayenne

Cook quinoa according to package. Chop onion and saute with a little spray of extra virgin olive oil. Preheat oven to 400F. Remove stems from kale leaves. Add chopped garlic and kale to sauteed onions. Cook for an additional 3-5 minutes or until kale is wilted. Place quinoa in the bottom of a pie dish. Combine the eggs, egg whites, milk, wedges, salt, pepper and cayenne. Blend well or until cheese is broken up or consistent throughout. Add in the sauteed veggies. Stir. Pour on top of quinoa. Bake in the center of your oven at 400 for 15 minutes then turn down to 350 for an additional 25 minutes.

IMG_2832Quicker cooking: Instead of using a pie can, use an over safe skillet. Preheat over to 350F. Place the quinoa on the bottom and pour mixture on top. Cook on the stove top on medium high for 5 minutes covered. Put skillet in the oven for an additional 10-15 minutes or until center is set.

Nutrition: Calories: 113.8, Total Fat: 3.7 g Sat Fat: 1.2g Poly Fat: .5g Mono Fat: .9g Cholesterol: 64.7 mg Sodium: 235.5 mg Potassium: 163.8 mg Total Carbs: 10.9g Fiber: 1.8 g Sugars: 4 g Protein 8.1 g

#2 The Protein Pancake

Protein Pancake Low Calorie

This is still my favorite breakfast when I have time to put it together. All credit goes to Katrina from Tone It Up to introducing me to it almost 2 years ago. My favorite is made with the Perfect Fit protein powder. I just made it with 1 egg, 2 tbsp of Silk Unsweetened Vanilla Almond Milk, 1 packet (or scoop) of Protein Powder, 1/2 a banana, 1 tbsp flaxseed and 1/2 banana. I mash it all together with an immersion blender. Pour into a heated skillet and enjoy!

3. The Long & Lean Green Smoothie

A smoothie is always my back up when I’m short on time. I always have the ingredients in my fridge or freezer and it’s simple. The almond milk helps make it creamy and taste like a morning milk shake! It never gets old. My go to combo is made with kale, cucumber, protein powder, and banana. Simple and refreshing.

My other go to options are steel cut oatmeal, Ezekial English Muffin with Laughing Cow Cream Cheese Spread or Peanut Butter, Greek Yogurt with fresh fruit or a simple green juice!

This post is part of a sponsored campaign with Silk and Fitfluential, LLC. All opinions expressed are my own. Learn more about Silk PureAlmond Unsweetened on Facebook and Twitter!

What is your go to breakfast?

{ 13 comments… read them below or add one }

1 Molly Antos February 21, 2013 at 2:53 pm

Thank you so much for this post! Ironically, breakfast is one of the meals I have the HARDEST time with, especially when traveling, so I will certainly be pinning this post and referring to it time and again.


2 sara @ fitcupcaker February 21, 2013 at 3:26 pm

My go to’s are my protein pancakes and waffles, and I absolutly love quiche!! I need to try this recipe bc I have never made it with quinoa, I bet its awesome.


3 Shay @ Whine Less, Breathe More February 22, 2013 at 12:48 am

I am going to have to try your quiche. It looks really good!

Lately, my favorite breakfast has been a veggie-filled, egg scramble. So many variations!


4 Monica February 22, 2013 at 6:54 am

I’m definitely trying that Quiche this weekend! Thanks for the recipes Sarah!


5 Kate February 22, 2013 at 2:56 pm

First off-the quiche is delicious. I’m so glad you posted it back around Christmas. The protein pancake is also fantastic for on-the-go brekkie.

My question is how do you travel with them? I’ve taken a pancake on an early flight or two, but how do you travel with the quiche or smoothie? I prefer to keep a healthy breakfast routine like you, but it seems that I always turn to a protein bar or protein shake (protein powder is such a great traveller). They’re fine, but I’d much rather have real food.

How do you do it?


6 Sarah February 22, 2013 at 3:15 pm

I make protein muffins and bring them, Vega has good to-go mixes for shakes or I bring packets of oatmeal!


7 Kate February 22, 2013 at 5:43 pm

Thanks! Now of course I’ll be digging around your site for any muffin recipes I may have missed :)


8 andra February 23, 2013 at 9:46 am

Hi Sarah, thanks for this post, the pancakes are delicious,
I tried to do them this morning and I added a teaspoon of cinnamon — a delight !!!
I’m curious about what nutritional value would have a serving of 2 pancakes.
Thank a lot


9 Maya February 24, 2013 at 2:29 am

I completely surprised myself this morning by actually making the protein pancake within minutes of reading this post. It was pretty good! (Especially because I fudged the recipe). I love quiche, so I can’t wait to try making this one!


10 Cortni February 26, 2013 at 12:42 pm

Yum! These all sound amazing, I’m going to make the quiche tomorrow! I have a hard time figuring out what to eat for breakfast, especially if it is right after a workout and I am starving. This might sounds weird, but my go to is a couple of teaspoons of PB2 with plain greek yogurt and a tiny bit of honey. It is delish, tastes like a dessert, but it is packed with the right ratio of protein and carbs for a post workout recovery. Thanks for being awesome!


11 Lorraine February 26, 2013 at 4:12 pm

Protein Pancake: Excellent job Katrina from Tone It Up and to you Sarah for showing us all this fantastic dish! I loved it! Lorraine


12 Jeanette March 3, 2013 at 9:07 pm

Made the quiche for breakfast today (though I didn’t have any quinoa on hand, so I ended up using brown rice instead). Tasted amazing!!! Thank you for sharing these recipes with us, Sarah!


13 Angel @ Shape Up To Wake Up March 10, 2013 at 3:32 pm

I don’t eat eggs but every time I see a recipe for quiche, it looks so delicious!! Lol. I also wonder if the TIU pancakes can be made with a different kind of protein powder like whey. I don’t have the prefect fit protein packets. Might have to experiment!

♥ Angel


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