Veggie Challenged - How to Incorporate more Veggies in Breakfast?

03-31-2010, 11:27 AM
Hi all,

I'm looking to spread out my veggie intake over the course of the day. I love salads and find that I get in about 4 servings a day via the salads and a steamed veggie or two.

However, I'm wondering if I'd feel better if I ate some veggies during breakfast. I don't believe in V-8 at all, and I have a juicer which is a pain in the you know what. So I'd like to avoid making veggie drinks.

Aside from the obvious omelet with veggies, do you have any suggestions? I've tried hiding spinach in fruit smoothies and it did not work.

Maybe I'm asking too much, but, if anyone out there has a suggestion, I'd really appreciate it. Thank you so much for reading! :hug:

03-31-2010, 11:42 AM
Lately, I've been eating salads for breakfast.

For the spinach/fruit smoothies, did you use baby spinach and start out by adding a small amount? I really enjoy cucumber, spinach, apple, ginger smoothies myself.

For a while, I was eating brown rice and steamed greens for breakfast. I liked it for winter but with spring, I've been feeling more like salads so that is one reason I've been eating them in the morning.

03-31-2010, 11:48 AM
Good thread! I would like ideas too! Thank you redsox33!

03-31-2010, 12:08 PM
Sometimes I like to make eggs in a nest for breakfast.

You cook down some greens (I use swiss chard), and some onion in a skillet. Make wells in them, and then crack an egg in the well. Cook it to your liking.

It's kind of like a deconstructed omelet, but the veggie ratio is much higher.

03-31-2010, 12:11 PM
I don't do eggs but you can also do tofu scrambles as well and they are really tasty.

03-31-2010, 12:36 PM
I know you said you aren't into drinks but if the current juicer is a PITA to clean, perhaps think about a more powerful blender as an option.

Take the veggies and just blender it up as whole juice. I find it easy enough to rinse and fill blender container with water, add a drop of detergent, whizz it again, and rinse out.


03-31-2010, 12:41 PM
I eat soups, stews, stir fried (no oil really, I use broth or water) vegetables and tofu or beans or quinoa and brown rice. Basically, I eat what others would eat at lunch or dinner, at breakfast! Sometimes I even have roasted or steamed veggies. Works for me.

03-31-2010, 12:47 PM
I'm a Frittata fan!! So many veggie items!

Preheat oven to 400. (I'm not one for preheating, but it's important with Frittatas because they don't cook long)
I like small diced veggies. I'll dice up any combination of broccoli, cauliflower, carrots, asparagus, bell peppers, onion, carrots, peas, etc. Cook the veggies in a skillet with about a Tblsp of olive oil for about 2-3 minutes. Whisk 5-6 eggs and pour over the veggies. Cook about 2 minutes until it starts to bubble. Add shredded cheese if desired (cheddar, parmesan, mozarella, romano). Put the skillet in the oven and cook 8-10 minutes or until firm.

I cut this up into four servings and refrigerate what I don't eat for future breakfasts.

I have topped this with tuna, added at the same time I add the cheese and I love it! I know it sounds weird. It's also good topped with diced chicken.

03-31-2010, 01:17 PM
Toasted tomato sandwich with lettuce/spinach
Veggies & Dip
Wrap with veggies

04-01-2010, 10:16 AM
Wow! Thank you for the great ideas! I love them all. :O)

04-03-2010, 10:31 PM
I feel the best when I have a veggie breakfast. In cooler weather I like soups- a nice broth with a ton of vegetables made for the week. Butternut squash makes it feel creamy and decadent. In summer I like a chopped salad (cabbage or broccoli slaw, cucumber, onion, carrot, some fruit) with avocado as the fat and some cubes of protein like chicken or shrimp.

05-30-2010, 07:51 PM

12-05-2010, 11:20 PM
I often go very simple... scrambled egg whites with one omega-3 egg and then a big bowl of steamed veggies topped with about 14g of grated parmesan (please, not the nasty Kraft stuff, use real cheese)

Today it was brussel sprouts, snap peas, mushrooms, onion, carrot and red peppers. I use whatever is handy.

I make protein/fruit smoothies all the time with spinach, not a problem. I never taste it, and I put about 60g (two cups worth) in. But I have a good blender, a Vitamix.

I also like salads with breakfast, especially in summer. Veggie soup is another good one. I don't care if my breakfast is "traditional" or not. I've had sardine salad for breakfast, or grilled fish and veggies. Whatever appeals to me at the time, though I also do things like smoothies and oatmeal and more traditional fare.

12-05-2010, 11:58 PM
I know you said "aside from the obvious omelet" but I just scramble the eggs with the veggies and then put them in a tortilla with some grits. (you can leave the grits out though)

My Mom was southern and my Dad is mexican-american so we often had grits inside tortillas, which is why I eat it the way I do. :)

01-03-2011, 09:30 PM
This is a bit old but I have a friend who prefers her smoothies with kale and hates spinach. I like the spinach but hate the kale. If you don't like one you may like the other.

01-29-2011, 11:32 AM
chopped tomatoes and cucumbers in some sort of light dressing - maybe even hummus. or plain yogurt

02-02-2011, 12:31 AM
i scamble eggs mixed in with spinach onions and mushrooms and add some salsa, and sometimes cheese

04-15-2011, 06:44 PM
I actually just started work on a cookbook based on this concept of veggies for breakfast. They won't be strictly vegan or vegetarian recipes. Don't know how long it'll take me to do it, but I've got someone providing me with veggies for my recipe testing.

Personally, I love greens with eggs for breakfast. Asparagus fritatta with feta, chopped veggies in savory muffins, mushrooms with chopped Canadian bacon on popovers, layered breakfast soups, chunky veggie stew with poached egg on top, poached egg on greens over toasted steel cut oats...

Hey, I'm giving all my ideas away!

05-20-2011, 11:53 AM
Israeli style - salad, say with cucumbers, tomatoes, cheese/tofu, olives, herbs such as za'atar, splash of olive oil, pinch of salt. Nice and fresh.

Chinese style - congee! There are oodles of recipes over the internet. Traditionally it's made with just rice, and it has to be white rice so that it will congeal properly, but I like to add other grains to make it more nutritious. I make a mix in a tupperware container of 2/3 cup Thai (jasmine) rice, 1/3 cup quinoa flakes, 2 tbsp sesame seeds (preferably unhulled), and use about 1/3 of a cup of this at a time with about 2 cups water (though I use a very small pan and do the water by eye). Simmer for a while, then add veggies. I generally use frozen diced carrots (I buy organic carrots and chop them in batches to freeze), frozen edamame (baby soya) beans, and some frozen Savoy cabbage (I'm not a cabbage fan but this is good stuff). For seasoning, I either go vaguely Japanese and add ginger purée while it's cooking plus a bit of miso at the end along with a dash of sesame oil, or vaguely fake-cheesy and add a dash of olive oil, bit of nutritional yeast, pinch of bouillon powder. Total comfort food, and very easy to make as the grain mix is in a tub, the frozen veg are in the freezer, and I just need to stir and add things from time to time.

Both of the above are vegan, but could easily be deveganised if required.

05-20-2011, 10:33 PM
Toast with a fat free cheese slice melted on top then topped with fresh tomatoe slices, salt and pepper to taste.

I talked to a nutritionist once and she said it doesn't matter if you want to eat dinner for breakfast as long as you eat nutritious food.

This morning, I had a b-i-g salad and boiled egg whites and a piece of my homemade protein bread sliced thin. I felt a big eat day coming on so, I headed it off at the pass. I got up and the first thing I did was make a big salad, an-all-day-salad. I have a Tuppawear cake container that I use. I just turn it upside down it works great. It kept me from over eating because I was full all day long.

05-20-2011, 11:03 PM
I know you said you have tried spinach in smoothies, but here is the site for anyone interested in the concept of Green Monsters (

Also, I make protein shakes using this concept:

NOW Green Monster
1 scoop NOW Whey Protein Isolate Powder
1 TBS Hodgson Mill Flax Seed
2 cups Organic spinach (uncooked)
1 small banana (80g)
3/4 cup Almond or Vanilla Almond Milk (unsweetened)

Combine Ingredients as ordered above in a blender for about 1.5-2 min.

You can also see a photo on my blog, just click the link below.

05-21-2011, 12:58 PM
I make a low-fat broccoli and spinach quiche (no crust, cut the cheese in half and use low-fat cheese options; you can also use egg beaters instead of real eggs) on Sunday night and eat it throughout the week for breakfast. It's nice to have it already prepared, that way if you're in a hurry in the morning you aren't as tempted to reach for something unhealthy or pick something up (donuts are my particular weakness) on the way in to work.

06-01-2011, 11:03 PM
Wow! Great ideas! :-)

06-02-2011, 12:52 AM
I enjoy scrambling all kinds of veggies into eggs: artichoke, spinach, onion, mushrooms, olive, tomato, salsa, green or red peppers! Super easy, fast, yummy, and good in lots of combos. Add a little sour cream and cheese if your diet allows, too!

09-12-2011, 07:29 AM
I'm partial to omelettes myself and you can certainly add seeded and chopped fresh tomatoes to them. I stuff mine with tomatoes, onions, peppers, black olives and mushrooms and a dab of grated cheddar cheese. Or more esoteric stuff like chopped avocado, artichoke hearts or asparagus. Try spicing the veggies with Italian Seasoning, garlic powder and/or hot pepper powder before you toss them on. Try adding a dab of salsa too, I particularly like Shotgun Willie's green chile salsa for this.

Think about Breakfast Burritos: take a big flour tortilla and load it with scrambled eggs, refried beans and lots of chopped veggies. Top with salsa, a dab of sour cream and/or a shot of hot sauce. Makes a nice taco too.

09-28-2011, 12:39 PM
this is a great post with lots of good ideas. I make a veggie scramble/casserole on Sunday nights that we can take slices of and reheat during the week. Basically we can throw whatever veggies we want in it, but I usually use fresh baby spinach and sometimes peppers (depending on my audience.) Eggs, fat free half and half, shredded cheese and veggies in the casserole dish, cook at 375 for 25 - 35 minutes. Works great for everyone, including my husband and my todder.

10-09-2011, 05:02 PM
great Post !

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10-23-2011, 01:27 PM
I LOVE sauteeing veggies like zucchini, red peppers, onions, kale...Whatever looks good, in olive oil and adding feta cheese when it is still warm. The cheese gets a little melty, and if you want, you can use low fat feta.

It is so yummy, and if you don't do eggs, but do dairy it works. I have done it also with goats milk feta. yummmmmmm.

10-23-2011, 01:35 PM
Pumpkin pie oatmeal: make oatmeal as directed (I always microwave mine [not the instant kind, blech]), add some canned pumpkin (not pie filling), sprinkle with stevia and cinnamon or oriental 5 spice.

I make vegetarian breakfast burritos for the kids using whole wheat tortillas, 75% reduced fat cheese, eggs (or tofu), vegetarian sausage, and salsa. Different fresh veggies can be added while cooking the mixture such as shredded carrots, steamed green beans, corn, or spinach. They can be added after cooking also.

01-08-2012, 03:02 PM
mashed potatoes with fresh cabbage + a bit of carrot on the side

06-09-2012, 03:22 PM
I make Bob Harper's egg white omelet most mornings and add diced zucchini, bell pepper, onion and chopped baby spinach that I've cooked with a few sprays of Pam. I add pepper to the veggies and then stuff them in the omelet once it's done cooking. If you can't make an omelet, then just pour the eggs on top of the veggies and scramble them. Cooking the veggies first makes them 'shrink' a bit so they aren't noticed as much. I use 2 cups of baby spinach in mine and love it.

For smoothies I like the Green Monster the best. My version is:

5 ice cubes
2 cups soy milk (or more depending on how many people are begging for samples of my smoothie)
ripe banana
1 tbsp chia seeds
1 tbsp Sunflower seed butter (son has a nut allergy, so nuts are not allowed in the house)
2 cups baby spinach

Blend well and serve. My husband and 2 year old devour these.

06-24-2012, 06:29 PM
Beans and salsa make a nice breakfast (not quite veggies, but at least plants!)

Also, I like a nest of spinach baked with an egg and feta, then olives, cucumbers, and tomato slices on the side. Nice summer breakfast.