Start Your Day with Savory Breakfast Bowls


If your breakfast go-to is on the sweet side, you may want to try starting your day the savory way. Focusing on lightly cooked vegetables, hearty proteins and some whole grains will keep your body humming along happily until lunchtime. These nutrient-balanced savory breakfast bowls are loaded with energizing antioxidants, vitamins and minerals, plus brain-boosting healthy fats and proteins.

  1. Savory oats with organic cheddar and caramelized onion
    Bursting with heart-healthy fiber, oats get an upgrade from the old milk-and-brown-sugar routine. Cook rolled oats (not instant) or steel-cut oats to your desired consistency. Add fresh-ground black pepper and shredded organic sharp cheddar cheese and stir. Top individual servings with several spoonfuls of caramelized onions.
  1. Sea veggies and rice
    Sea veggies (aka seaweed) are loaded with minerals and omega-3 fatty acids for mental well-being. If you have a rice cooker that can be set on a timer, set it to finish cooking brown rice just after you get up. Soak seaweed, such as hijiki, overnight; or use sheets of toasted nori, cut into very thin strips. Add seaweed to the cooked rice, along with a drizzle of toasted sesame oil and soy sauce and a splash of rice-wine vinegar. Stir to coat the rice. Add cubes of cooked tofu for extra protein.
  1. Gingery chard and eggs
    Super quick and densely nutritious, this dish contains ample iron and brain-boosting choline; plus ginger helps stimulate digestion and keep colds at bay. Sauté chard with extra virgin olive oil, chopped garlic, 1–2 tablespoons of finely chopped fresh ginger and a little salt. Cook until just wilted. Distribute servings into bowls. Top with one or two poached eggs. Add a dash of salt to finish.
  1. Spinach with tempeh bacon and tomatoes
    A healthy twist on the classic BLT. Sauté spinach with olive oil and chopped garlic. In a separate pan, cook tempeh bacon in olive oil until crispy on the edges. Assemble: Spinach first, topped with generous slices of tempeh bacon and halved cherry tomatoes. Finish with a light dash of salt and fresh-ground black pepper. (Note: Tempeh is fermented soy and has a nutty, full flavor.)
  1. Beans and greens
    You can’t beat the flavor and firm plumpness of home-cooked beans; but if you’re short on time, a BPA-free can of your favorite variety will do. Heat the beans in a small saucepan. Follow the instructions for chard or spinach above. Layer together and sprinkle with Parmesan cheese, extra virgin olive oil, or lightly ground toasted almonds. Top with a poached egg for extra protein, if you wish.

Psst! These make really good lunches, too.


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  • annye camara says:

    I own a health food store on Nantucket; we have a take out kitchen.
    We will definitely try some of these for our early lunch crowd. Everything sounds delicious!



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