5 Savoury Breakfast Options For When You’re Tired Of The Sweet Stuff
If you’re the type of person who relies on ‘grab and go’ breakfasts like pastries, instant oatmeal sachets, or bowls of sugary cereal, you’ve come to the right place, as we’re about to deliver a food lesson on the power of good breakfast choices. Beginning the day with a solid breakfast is important for blood sugar balance, essential vitamins, minerals and nutrients, and better memory and concentration.
Here in the One4all HQ, we love giant porridge bowls topped with seasonal fruits and nut butters, but if you can’t handle a sweetness overload in the morning, here are the five best savoury breakfast options we turn to. All these recipes are rich in protein, fibre and vitamins, and incredibly delicious!
Sausage & Egg Breakfast Quesadillas
Recipe via Vice
- 2 ounces breakfast sausage, casings removed
- 2 tablespoons unsalted butter
- 12 large eggs
- 4 ounces cream cheese, cubed
- Kosher salt and freshly ground black pepper, to taste
- 8 ounces shredded cheddar cheese
- 2 scallions, thinly sliced
- 6 (8-inch) flour tortillas
- 6 tablespoons vegetable oil
- Hot sauce, to serve
1. Heat a large non-stick skillet over medium-high. Add the sausage and cook the sausage, breaking up the larger chunks with a wooden spoon, until brown and slightly crispy, 7 to 8 minutes. Transfer to a bowl and set aside.
2. Lower the heat to medium-low and add the butter to the skillet, along with the eggs and salt. Break up the eggs and cook, stirring and pushing them around the pan, until the eggs are mostly set, 6 to 7 minutes. Add the cream cheese and 1/3 of the cheddar and stir for another 1 to 2 minutes. You want the eggs to stay soft, but the cheese to melt. You may even want to remove the pan from the heat completely at this stage. Taste for seasoning and add some freshly ground black pepper, along with the sausage and scallions. Mix them right in there. Set the pan aside.
3. Heat 1 tablespoon of vegetable oil in a large skillet over medium. Working with 1 tortilla at a time, sprinkle about 2 tablespoons of cheese on one half of a tortilla, along with about 1/2 cup of egg mixture. Top the eggs with another 2 tablespoons of cheddar and fold the other half of the tortilla over the eggs to form a half moon. Cook the tortilla, flipping once, until golden brown on both sides, about 3 minutes. Cut into wedges and serve. Continue with the remaining tortillas until all of the eggs are used. Serve with hot sauce.
Huevos Rancheros Skillet
Recipe via My Fresh Perspective
- 2 tsp extra virgin olive oil
- 1/4 cup thinly sliced red onion
- 1 cup zucchini, diced
- 1 cup cooked black beans
- 1 red bell pepper, diced
- 1 teaspoon each ground cumin, coriander and chili powder
- 4 tomatoes, chopped
- 1/2 cup salsa
- 2 tortillas, gluten-free if necessary
- 2 eggs
- Cilantro and avocado, to garnish
- Preheat the oven to 400F.
- In a large frying pan, warm the olive oil for 1 minute over medium heat. Chop the onion, zucchini and bell pepper as indicated and add them to the pan with the spices and beans. Stir for 2 minutes to coat, then add the chopped tomatoes and salsa.
- Keeping heat on medium, allow all of the vegetables to soften and the tomatoes to release their juices for 4-5 minutes. Meanwhile, line the bottom of 2 small cast iron skillets with a tortilla. (You can also use a large cast iron skillet but try to layer the tortillas so that they cover the bottom and come up the sides slightly.
- Divide the contents of the pan evenly between the 2 cast iron skillets, on top of the tortillas. Make a small indentation in the middle of each skillet and crack an egg into each indentation.
- Put the skillets in the oven for 12-15 minutes, depending on how runny you like your eggs.
- Slice some avocado and coarsely chop some cilantro. After taking the skillets out of the oven, arrange avocado slices on top and sprinkle with cilantro and freshly ground black pepper.
Creamy Spinach Oatmeal
Recipe via Veggies Don’t Bite
- 2/3 cups unsweetened cashew milk, can sub another milk of choice
- 1 teaspoon fresh lemon juice
- 2 cups fresh spinach
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- Drizzle of veggie broth or oil to sauté
- ½ cup rolled oats
- Mix the lemon juice and milk and set aside.
- Sauté the spinach with the garlic powder and salt using oil, or broth if you don’t use oil, until slightly wilted. About 2 minutes
- Add in the milk mixture and the oats and stir until thick and you’ve reached desired consistency. About 2-3 minutes.
1-Pot Chickpea Shakshuka
Recipe via Minimalist Baker
- 1 tablespoon olive or avocado oil
- 1/2 cup diced white onion or shallot
- 1/2 medium red bell pepper (chopped)
- 3 cloves garlic, minced (3 cloves yield ~1 1/2 Tbsp)
- 1 28-ounce can tomato puree OR diced tomatoes with salt
- 3 tablespoon tomato paste
- 1 tablespoon coconut sugar or maple syrup (or stevia to taste)
- Sea salt to taste
- 2 teaspoons smoked or sweet paprika
- 1 teaspoon ground cumin
- 2 teaspoons chili powder
- ¼ teaspoon ground cinnamon
- 1 pinch cayenne pepper (optional)
- 1 pinch each cardamom and coriander (optional)
- 1 ½ 15-ounce cans cooked chickpeas (rinsed and drained)
- 4-5 whole kalamata or green olives (optional // pitted and halved)
FOR SERVING optional
- Lemon wedges
- Bread (
- Fresh chopped parsley or cilantro
- Heat a large rimmed metal or cast-iron skillet over medium heat. Once hot, add olive oil, onion, bell pepper and garlic. Sauté for 4-5 minutes, stirring frequently, until soft and fragrant.
- Add tomato puree or diced tomatoes, tomato paste, coconut sugar, sea salt, paprika, cumin, chili powder, cinnamon, cayenne pepper (optional), cardamom, and coriander (optional). Stir to combine.
- Bring to a simmer over medium heat and cook for 2-3 minutes, stirring frequently. If you're OK with a chunkier texture, leave as is. Or, scoop 3/4 of the sauce in the blender and blend until smooth for a creamier result!
- Add chickpeas and olives (optional). Stir to combine. Then reduce heat to medium-low and simmer for 15-20 minutes to allow the flavours to develop and marry with the beans.
- Taste and adjust seasonings as needed, adding more cumin or paprika for smokiness, cayenne for heat, coconut sugar for sweetness, cardamom and coriander for earthiness (or slight curry flavour), or chili powder for smoke/heat.
- Serve as is or with bread, pasta, or rice. I loved this alongside a kale salad, and it went especially well over gluten-free pasta! Garnish with fresh lemon juice, additional olives, and cilantro or parsley for extra flavour (optional).
- Store leftovers covered in the refrigerator up to 4 days or in the freezer up to 1 month. Reheat on the stovetop until completely warmed through.
Sweet Potato Kale Breakfast Salad
Recipe via A Saucy Kitchen
- ¼ cup | 60 ml extra virgin olive oil
- 1 tablespoon | 15 ml lemon juice
- 1 teaspoon minced garlic
- 1/4 teaspoon salt & pepper, each
- 5 cups curly leaf kale chopped into bite sized pieces
- 6 slices good quality thick bacon
- 1 medium or large sweet potato, washed and cut into 1/4 inch cubes, peeling is optional
- 3 eggs hard boiled and diced
- ¼ cup pepitas (hulled pumpkin seeds)
- In a small cup or jar whisk together all of the vinaigrette ingredients except the garlic until well combined. Wait to add the garlic until after you've massaged your kale so that your hands don't end up smelling garlicky for the rest of the day.
- Add the chopped kale to a large salad bowl. Measure out 1 tablespoon of the vinaigrette and pour over the kale. Scrunch handfuls of kale to massage. Keep scrunching until the leaves darken and soften about 1 minute.
- Now add the minced garlic to the remaining vinaigrette.
- To cook the bacon: lay the bacon strips out flat on a large, cold pan. Turn the heat on low and let the bacon cook for a few minutes before flipping and cooking the other side until crispy. Remove from heat and chop into little bite sized pieces.
- Add the sweet potatoes in an even layer to the same pan you cooked the bacon in. Cook in the leftover bacon fat - add a little more oil if needed. Allow the potatoes to cook over a medium-low heat for 3-5 minutes. Sprinkle with salt and pepper. Flip and cook the other sides. Continue cooking and flipping adding more oil as needed until cooked tender - about 5-7 minutes.
- Remove the sweet potatoes from the pan. Wipe down the pan and add the pepitas to the pan and lightly toast for 1-2 minutes over a low heat, stirring.
- Add the bacon, sweet potato, eggs and toasted pepitas to kale and toss. Drizzle over the vinaigrette and toss again to coat. Taste and season the salad with more salt and pepper as needed and enjoy!