For many people, a change in leaf color can also mean the beginning of cold and flu season. Then it’s probably time to get your annual vaccination and look for foods that support a healthy immune system. No amount of food will instantly boost your immunity, but a delicious and nutritious breakfast that contains at least two types of immune-supporting nutrients such as protein, vitamins A, C, D, E, and zinc. can support the body’s natural defense system. . Recipes like apple pie-inspired overnight oats and roasted red pepper and spinach egg bites are some of the most flavorful ways to get the most out of your flu shot.
Apple pie style overnight oats
What better way to welcome fall than with a cup of apple pie-inspired overnight oats in the morning? Prepare and save this easy breakfast ahead of time for busy work or school mornings. You can also use non-dairy milk instead of reduced-fat milk. If you want to make your oats even more sour, try kefir.
roasted sweet potato breakfast sandwich
This hearty breakfast sandwich will keep you energized and satisfied until lunch. The baked sweet potato is creamy on the inside, and the whole wheat English muffin is crispy, creating a perfect contrast. It also contains protein from fried eggs, making this sandwich both colorful and delicious.
Roasted red pepper and spinach egg bites
This egg bites recipe is inspired by Starbucks’ popular grab-and-go breakfast and is loaded with veggies surrounded by a light and creamy egg custard. Once you get used to the recipe, try changing out the vegetables and cheese. You can also add some grated garlic, chopped fresh herbs, or a few dashes of hot sauce to give it a little kick.
Cauliflower Eggs Benedict with Turmeric Yogurt Sauce
Here, replace your typical English muffin with roasted cauliflower steak to add plenty of veggies to your morning meal. Turmeric’s sunny hue gives the sauce a hollandaise feel, but it’s much easier to make.
overnight oats with chia seeds
This easy overnight oats recipe with chia seeds is naturally sweetened with peaches, but chopped fresh or frozen fruit would also work here. When left alone, chia seeds thicken the mixture and provide a healthy amount of fiber and omega-3 fats. Storing these oats in individual airtight containers (like mason jars) makes it easy to have breakfast on the go.
Breakfast bowl with eggs, spinach and feta cheese
This breakfast bowl with eggs, spinach, and sesame-crusted feta is absolutely delicious. The sesame seeds add a nutty flavor and crunch to the feta, while the inside remains soft and creamy. If you don’t have time, you can skip the step of cooking the feta and use toasted sesame seeds and crumbled feta as a garnish instead.
Menemen (Turkish scrambled eggs with tomatoes)
This hearty Turkish breakfast features an aromatic, tender tomato sauce with bell peppers and onions. Eggs add smoothness to the dish and fortify the protein. Serve with some crunchy whole wheat bread to soak up all the sauce.
Bircher muesli
Bircher Muesli, named after a Swiss doctor, features fresh apples, lemon juice, and nuts. This refreshing combination is enriched with chia seeds for omega-3 fatty acids and fiber, and finished with a mix of fresh berries for color and flavor.
Sweet potato, broccoli, wild rice hash
Cooking this hash in cast iron will definitely give you some tough pieces, but any nonstick skillet will work just fine. Serve with your favorite hot sauce.
Easy Sheet Pan Eggs with Mushrooms and Spinach
Make these easy sheet pan eggs the next time you’re serving breakfast or brunch to a crowd. The mushrooms add texture and flavor, and the spinach adds a pop of color. These eggs can also be made for a meal prep friendly breakfast.
buckwheat pancakes
These gluten-free buckwheat pancakes have an earthy, nutty flavor. In addition to applesauce, grapefruit adds a fruity sweetness that sweetens the pancakes while cutting down on sugar. Top with Greek yogurt and maple syrup if desired.
Scrambled tofu and spinach wrap
A healthy vegetarian wrap packed with onions, bell peppers, spinach, feta cheese and lots of fresh herbs, with tofu instead of eggs. Enjoy this wrap for a hearty breakfast.
cinnamon quinoa breakfast bowl
This hearty quinoa breakfast bowl is topped with sliced almonds, banana, and almond butter, but the toppings are easy to mix and match. For a drizzle-like appearance, warm the almond butter slightly in the microwave before topping each bowl.
Chickpea and kale toast
This healthy toast recipe is a flavorful combination of chickpeas, kale, and feta cheese.
Chipotle Chilaquiles
Chilaquiles typically start with a base of fried corn tortillas. To save calories and give them the perfect crispy texture to soak up all the smoky, spicy sauce, bake them instead.
cheddar grits and sausage
What’s better than cheddar grits for breakfast? Top with small sausages and lightly sautéed mushrooms.
spanakopita breakfast sandwich
A delicious breakfast sandwich that’s a morning twist on the traditional spanakopita. Wilted spinach and arugula add color, and a fried egg adds an extra boost of protein. I’ll break the egg yolk here, but if you prefer it runnier, you can leave it as is (be careful when flipping!).
Acai bowl
This homemade acai bowl recipe makes a delicious breakfast any time of the day. Acai is very tart, so blending it with banana, coconut water, and mixed berries adds sweetness and balances the flavor. Feel free to change the toppings according to your preference.
callaloo frittata
Eggs, potatoes, feta, and vegetables come together in this hearty breakfast that you can prepare in advance and enjoy throughout the week. Callaloo, a popular Caribbean vegetable, adds bright color to this frittata. Alternatively, you can use a dark leafy green.
potato frittata
This potato frittata is loaded with fresh herbs and vegetables. Dillhavarti adds a creamy, mild flavor to dishes. The frittata easily releases from the cast iron pan, revealing a flavorful crust on the bottom that adds flavor and texture.
Air fryer spinach and pepper egg bites
In just 10 minutes of activity, you can make a veggie-packed breakfast. I’m using spinach and peppers here, but you can also try other filling ideas (see tips), such as sausage and mushrooms, zucchini and mozzarella, or smoked salmon and pepper.
Spinach, mushroom and egg casserole
This delightful spinach, mushroom, and egg casserole is layered with earthy cooked mushrooms, baby spinach, fluffy eggs, and a nutty cave-aged Gruyère that deepens the flavor even further. This easy casserole can be served for breakfast, brunch, or even dinner with a side of green salad.
