Breakfast

Last week one of my friends posted the pictures below on her Facebook page showing one of her favorite snack/breakfasts.  She is a busy mom of two beautiful little girls and also a healthy eater in general but understands how tough it is to get good stuff in your diet that isn’t expensive or too time consuming.  I asked her permission to share the photos and the recipe here with you and she gladly consented.  She did mention she found the recipe originally on Pinterest but has adapted it a bit to suit their needs.  I can see how you could easily do the same by adding your preference of veggies, cheese or seasonings.

Patty’s Easy Egg White Breakfast Poppers:

Liquid Egg Whites
Organic Baby Spinach
Organic Grape Tomatoes
Shredded Colby Cheese
Salt & Pepper 

Spray a mini muffin pan with non stick spray.  Fill cups 1/2 full with veggies of your choice.  (She used 2-3 baby spinach leaves & 2 grape tomato halves).  Finish filling muffin cup with liquid egg whites.  Sprinkle tops with shredded cheese and sprinkle with salt and pepper and any other seasonings that you prefer.  

Bake at 375 degrees for 10-15 minutes or until egg is set and tops are lightly browned.  Remove from oven and let cool a couple of minutes before removing from muffin tin.  Store in airtight container in refrigerator.  Reheat for 45-60 seconds in the microwave. 

NOTE:  I think great additions would be some precooked and crumbled/diced turkey sausage or turkey bacon.  Perhaps diced sauteed onions, bell peppers or mushrooms.  Shredded seasoned chicken, shredded beef and a bit of taco seasoning for a little different flavor as well.  These are a great easy to adapt and low calorie yet filling snack or breakfast option.

I love a good Weight Watchers Breakfast Omelet.  Actually, it is rather surprising for me to say that since I typically don’t enjoy eggs.  However, this year I have really begun to appreciate how great they can be when cooked correctly.  This high protein and low carbohydrate breakfast that my friend Andrea from Saving Every Day for Disney, made for me to share here, is a great choice any time of the day really.  Just enough veggies, ham and a bit of cheese make this delicious and easy to make.

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Andrea used a combination of eggs and egg whites to cut out some of the cholesterol in this Weight Watchers Breakfast Omelet, but you could easily make this with all whole eggs, or even all egg whites.  I like the mix since it keeps the egg flavor the same, but skips some of the fat and calories.

Baked breakfasts like this are a great idea for when you want something hearty but don’t want a ton of cleanup.  I love using a cast iron skillet, but you could even make this in a casserole dish.  Whatever is your preference can work for this baked omelet recipe.

Ingredients

3 large eggs + three egg whites
2 tablespoons plain fat-free Greek yogurt
1/8 teaspoon salt
1/4 teaspoon pepper
1 cup chopped broccoli florets
1/4 cup finely diced onion
1/2 cup cooked and cubed ham
1/4 cup finely chopped peppers (I used yellow and orange)
2 cups baby spinach leaves
1/4 cup freshly grated Parmesan cheese
1 sliced green onion for garnish

Directions: 

Preheat the oven to 400°F

Add the eggs, yogurt, salt, and pepper to a bowl. Using a hand mixer, beat until blended and frothy.

Spray a 10″ nonstick skillet with nonstick cooking spray and turn the heat on medium-high.

When the pan is hot, add the broccoli, onions, peppers and ham.

Turn the heat down to medium, and cook the vegetables until they are tender to your liking. I cooked mine for five minutes. Keep in mind that they’ll cook a little longer in the oven.

Add the spinach and cook until just wilted.

Sprinkle in the green onions.

Pour the egg mixture into the pan, making sure to get it as even as possible.

Sprinkle the Parmesan cheese over the eggs.

Let cook for approximately one minute on the stove, and then transfer the pan to the oven.

Bake for 10 to 15 minutes or until the eggs are set.

Serve with additional Parmesan cheese and green onions on top.

Weight Watchers Breakfast Omelet

 

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Serves: 4

Ingredients

• 3 large eggs + three egg whites
• 2 tablespoons plain fat-free Greek yogurt
• ⅛ teaspoon salt
• ¼ teaspoon pepper
• 1 cup chopped broccoli florets
• ¼ cup finely diced onion
• ½ cup cooked and cubed ham
• ¼ cup finely chopped peppers (I used yellow and orange)
• 2 cups baby spinach leaves
• ¼ cup freshly grated Parmesan cheese
• 1 sliced green onion for garnish

Instructions

1. Preheat the oven to 400°F
2. Add the eggs, yogurt, salt, and pepper to a bowl. Using a hand mixer, beat until blended and frothy.
3. Spray a 10" nonstick skillet with nonstick cooking spray and turn the heat on medium-high.
4. When the pan is hot, add the broccoli, onions, peppers and ham.
5. Turn the heat down to medium, and cook the vegetables until they are tender to your liking. I cooked mine for five minutes. Keep in mind that they'll cook a little longer in the oven.
6. Add the spinach and cook until just wilted.
7. Sprinkle the green onions into the egg mixture.
8. Pour the egg mixture into the pan, making sure to get it as even as possible.
9. Sprinkle the Parmesan cheese over the eggs.
10. Let cook for approximately one minute on the stove, and then transfer the pan to the oven.
11. Bake for 10 to 15 minutes or until the eggs set.
12. Serve with additional Parmesan cheese and green onions on top.

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I love that Andrea works to make things not only easy for you to make for a crowd, but also healthier.  Baking this makes it easy to finish off so you can tend to other things, and it also keeps cleanup minimal.  Another note she mentioned, was that with the addition of ham, your salt content goes up.  So, there is only a very small amount of added salt to the recipe.  I too prefer to taste before adding additional salt, and allowing others to salt to their preference.  Since I avoid sodium as much as possible, it works fine for me to use just the bit of salt in the recipe with no additional finishing salts.

I use the Recipe Builder within the Weight Watchers program to calculate this recipe.  If you aren’t on Weight Watchers but want to start using the plan, I can’t say enough about how amazing it is.  I have loved using it and find it helps me focus on healthier eating.  There is also a great Weight Watchers Smart Points Calculator that you can invest in as a one time purchase that gives you tons of information and ability to calculate.

Makes 4 Servings

3 PointsPlus Per Serving

4 SmartPoints Per Serving on Beyond the Scale

2 SmartPoints Per Serving on FlexPlan or FreeStyle Plan

Making an easy Weight Watchers breakfast is like this baked omelet is a great way to add more vegetables into your diet.  I love that I can almost always get the Wee Child to eat more veggies when they are mixed into something he already loves. This would be a breakfast he would rave over, and wouldn’t mind the addition of spinach, onions, or peppers.  You could easily add in leftover veggies from a stir fry, or even fajitas.  While ham is a great choice, I would also consider using diced chicken, turkey, or some of our homemade turkey sausage in this Weight Watchers breakfast omelet.

More Weight Watchers Recipes:

• 25 Weight Watchers Smoothie Recipes
• Weight Watchers Cranberry Banana Bread
• Weight Watchers Breakfast Banana Coconut Muffins
• Weight Watchers Banana Pancakes

If you haven’t figured it out by now, let me clue you in to the fact that we love Chinese food.  We love the Asian and Indian influences in our meals and gravitate toward those flavors.  So when I say take out Chinese is a regular purchase, I wouldn’t be lying.  The problem is the high fat and calories, along with all the MSG leave us miserable.  These Weight Watchers Baked Veggie Egg Rolls take a little bit of work to make but are well worth it.  Not only do they offer the crispy wonton taste I come to expect with take out, but they are full of simple flavors and overall fairly inexpensive to whip up.

Depending on your Weight Watchers points “budget” for the day, they are a great snack or meal in themselves.  Pair with some brown rice, steamed veggies and Teriyaki Chicken for a full meal.  Just be careful and remember to account for everything because those points add up quickly.  At Only 3 Points Each they are a hearty and tasty substitute for your higher fat local take out version.

WEIGHT WATCHERS BAKED VEGGIE EGG ROLLS

INGREDIENTS
12 Egg Roll Wrappers
1/4-1/2 Cup Water
4 Cups Shredded Cabbage (We have used the generic cole slaw mix or hand shredded – your preference)
1/2 Cup Shredded Carrot
1 Can Bean Sprouts (Drained)
1 Tablespoon Minced Garlic
2 Teaspoons Ground Ginger
1/4 Cup Lite Soy Sauce or Bragg’s Liquid Amino’s
2 Teaspoons Sesame Oil

DIRECTIONS

• In a large skillet heat 1/4 Cup water along with cabbage.  If it seems to be too dry and sticking add extra water as needed.
• Once cabbage begins to cook and become translucent,drain excess liquid and return to heat.
• Add in ginger, garlic, soy and bean sprouts and cook for an additional 2-3 minutes or until flavors are well incorporated and all veggies are cooked through.
• Remove from heat and set aside to cool.
• Line baking sheet with aluminum foil, or use silicone baking mats.
• Drizzle 1 teaspoon sesame oil onto baking sheet and spread to cover all edges lightly.
• Place wonton wrapper on clean surface and scoop approximately 2 tablespoons veggie filling into center.  Fold sides over and roll forming egg roll.  Seal ends with pinch or touch of water.
• Place egg rolls on lined baking sheet.
• Drizzle remaining sesame oil on top of egg rolls and spread across tops to help “crisp” as they cook and add flavor.
• Bake at 400 degrees for 12-15 minutes.  For a darker brown/crisp cook on broil for 3-4 minutes.

These weight watchers baked veggie egg rolls are fast becoming a favorite in our house.  Chock full of tasty vegetables and lighter than the traditional deep fried variety, they offer that satisfying crunch and flavor we are always craving.  Paired with our Weight Watchers Sesame Chicken, Weight Watchers Sesame Peanut Snow Peas and Easy Hot and Sour Soup you have a feast fit for a king.

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This is one of my favorite Weight Watchers breakfast ideas because it is fast, easy and satisfying.  It fit great into Emilee’s budget, and as you can see it was easy for her to whip up in a blender.  No fancy ingredients or extra work required.  A quick and easy Weight Watchers breakfast idea that is good for the entire family.  Who wouldn’t love that?

Green smoothie recipe ideas are all over the internet, and many include kale, spinach or even avocado.  I personally, look for great  recipes that include minimal ingredients and are cost effective.  Spinach is one of the less expensive greens and is versatile throughout our diet.  That made it a great choice for me, and obviously for Emilee with three growing children.

If you are using this as one of your green smoothie recipes for weight loss you’ll love the fact that this Weight Watchers breakfast is also dairy-free.  Many smoothies include yogurt, which can be a great healthy choice, but if you are cutting back on dairy in your diet it’s hard to find the right mix.  This blend of juice, berries, banana and spinach with a little honey is ideal for anyone and doesn’t create issues if you are on a non-dairy diet.

Ingredients: 

• 2 Cups Orange Juice
• 1 Cup Frozen Mixed Berries
• 1 Medium Banana
• 3 Handfuls Spinach (approximately 3 cups)
• 1-2 Tablespoons Raw Honey (to taste)

Directions: 

Put all ingredients in blender and pulse until it is smooth.  Taste and add more honey if needed.

Weight Watchers Breakfast Easy Green Smoothie Recipe

 

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Prep time

5 mins

Total time

5 mins

 

Serves: 4

Ingredients

• 2 Cups Orange Juice
• 1 Cup Frozen Mixed Berries
• 1 Medium Banana
• 3 Handfuls Spinach (approximately 3 cups)
• 1-2 Tablespoons Raw Honey (to taste)

Instructions

1. Put all ingredients in blender and pulse until smooth.
2. Taste and add honey in 1 teaspoon increments if mixture needs a bit more sweetener.

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Classic Points: 2 Points Per Serving

Points Plus: 3.5 Points Per Serving

SmartPoints:  6 Points Per Serving

I use this nutrition calculator and this Weight Watchers points calculator for my figures. These point values may vary depending on products used and the nutritional calculator.

Check out some of our other favorite Weight Watchers Breakfast Recipes!

Weight Watchers Peanut Butter Banana Smoothie

Weight Watchers Banana Pancakes

Weight Watchers Apple Cinnamon Steel Cut Oatmeal

Weight Watchers Veggie Egg Scramble

This weight watchers breakfast recipe may be surprising to some considering my declarations of hatred for all things egg.  As a rule, I am not a fan of classic breakfast foods.  I enjoy a nice waffle, donut or pancake on occasion, but typically I avoid them along with bacon, eggs and the like.  Over the last few years, however, I have learned that I really enjoy our simple Weight Watchers Veggie Egg Scramble.  Not only is it well seasoned, but it contains some of my favorite veggies and just a touch of cheese.  This has become one of our quick go-to breakfasts and is loved by everyone in our house.

Weight Watchers Veggie Egg Scramble

I tyically use a combination of spinach, onion and tomato in this veggie egg scramble, however, I really love that this kind of dish can be amped up with all of your favorite vegetables and flavors.

Consider adding: 

• Green onion
• Bell Pepper
• Cumin or Taco seasoning
• Broccoli
• Cauliflower
• Black olives
• Mushrooms
• Salsa
• Verde sauce
• Jalapeno Peppers
• Green Chile

Why this over other breakfasts?  For our family, even me the one who doesn’t like eggs typically, this packs flavor, fiber, and protein.  All things I need to feel full and satisfied.  The little bit of sharp cheddar gives me that richness I am looking for, and the veggies add not just nutrients, but they add fiber which is great for my digestion, but also for helping me stay full longer.

I don’t have to add meat into it, but if I do it is usually something like a side of this homemade chicken or turkey breakfast sausage from my friend Melissa’s blog.  It is simple, easy and can be made in large batches.  It’s a great Weight Watchers breakfast item that is low in points value also, so you can have a super hearty breakfast for under 10 points.  While that may seem like a bit much for one meal, it really is a great meal that would keep you satisfied for hours.

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Veggie Egg Scramble

 

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Prep time

5 mins

Cook time

10 mins

Total time

15 mins

 

Makes 6 Servings 5 PointsPlus per serving 3 SmartPoints per serving on Beyond the Scale 1 SmartPoint per serving on FreeStyle Plan or FlexPlan

Serves: 6

Ingredients

• 6 Large Eggs (Cage Free)
• 1 Organic Tomato Diced
• 3 Cups Organic Baby Spinach
• ½ Organic Red Onion Diced
• 1 Clove Garlic Crushed & Minced
• 1 Teaspoon Fresh Cracked Black Pepper
• 1 Teaspoon Kosher Salt
• ½ Cup Organic 2% Sharp Cheddar Cheese (we love Cabot brand)
• 1½ Tablespoons Organic Extra Virgin Olive Oil

Instructions

1. In a large bowl, beat together eggs, black pepper, and salt, set aside.
2. Bring olive oil to temperature in large skillet
3. Add in tomato, spinach, onion, and garlic and sauté for 5-7 minutes or until veggies are cooked through.
4. Pour beaten eggs over vegetables and cook for additional 3-4 minutes stirring occasionally. Cook until egg is set.
5. Remove from heat and sprinkle with cheese.

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This simple veggie egg scramble is a perfect meal to make in advance and portion for easy on the go breakfasts. The Wee Child loves this in a toasted corn tortilla like a taco or burrito.  He even adds a touch more Verde sauce or salsa for heat.  I am always amazed at this boy and his love of hot foods!

While we love this blend of vegetables, you can easily add or omit other fresh vegetables your family prefers.  My Beau loves when I add mushrooms and use a bit of Feta instead of the cheddar on his servings.  The base is the same, yet can easily become whatever your family loves the most with the simple suggestions listed above.

Check out other favorite Weight Watchers Recipes! 

Weight Watchers Banana Pancakes

Weight Watchers Apple Cinnamon Steel Cut Oatmeal

Weight Watchers Creamy Tomato Basil Soup

Weight Watchers Green Chile Chicken Enchilada Casserole

Weight Watchers Crockpot Chicken Verde