How to Eat Vegetables for Breakfast

by Sara Ipatenco

Mushrooms and tomatoes and other vegetables are added to this omelet.

Howard Shooter/Dorling Kindersley RF/Getty Images

Vegetables should have a starring role in your healthy eating plan because they are chock-full of fiber and essential vitamins and minerals such as vitamin C and folate. They aren't always included at breakfast, however, but that doesn't mean that they can't have a more prominent spot in the morning meal. There are many ways to add veggies to your breakfast, and that will start you off on the right foot toward eating the recommended 2 1/2 to 3 cups of vegetables you need each day.

Enhance Your Eggs

If eggs appear on your breakfast plate, it's quite simple to enhance both the flavor and the nutrition by adding vegetables. Stir diced onions or jalapenos into eggs as you scramble them, or shred fresh spinach or kale into the pan right before your eggs are finished cooking. Layer fresh avocado over a sunny-side-up or scrambled egg to boost your intake of potassium, a nutrient that helps keep your blood pressure normal. Tomatoes, sweet bell peppers, scallions, zucchini or green chiles are additional veggies that pair well with the flavor of eggs.

Make Your Sandwich Super

If you enjoy an egg or meat sandwich for breakfast, it only takes a minute or two to also add a good amount of fresh veggies. Add roasted red bell peppers to an egg and cheese sandwich or add a thick tomato slice and chopped onions to a lean sausage or turkey bacon sandwich. Layer cooked asparagus spears into a breakfast sandwich for an added boost of fiber, which promotes healthy digestion. Sprouts, sun-dried tomatoes and squash are additional vegetables that you can experiment with on breakfast sandwich.

Hash It Out

Whip up a skillet of hash as a tasty and simple way to incorporate vegetables into your morning meal. Start with potatoes, which are a good source of potassium, fiber and vitamin C. Add your favorite vegetables, such as shallots, garlic, carrots, celery, mushrooms or peppers, each of which are a good source of vitamin C and fiber. Think outside the box by adding green beans, beets, artichoke hearts, bok choy or brussels sprouts. Serve the hash with a side of scrambled eggs to add some protein to the meal.

A Few More Creative Ideas

Add pureed vegetables, such as sweet potatoes or squash, to homemade pancakes or waffles. This will add vegetables to your meal, and you aren't likely to notice a huge change in flavor. Use pureed vegetables in a smoothie as another idea. You don't have to stick to traditional breakfast foods either. Have a leafy green salad with a hard-boiled egg and shredded white-meat chicken for a meal rich in potassium, fiber, protein and vitamin A. Even last night's eggplant Parmesan can make a healthy breakfast. Have a glass of low-sodium 100 percent vegetable juice as another quick idea.

Photo Credits

  • Howard Shooter/Dorling Kindersley RF/Getty Images

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.