Egg Waffles

These Egg Waffles are ready in one minute and easy to customize. Such a fun twist on an omelet and after trying an egg waffle you’ll never want to cook eggs in a pan again! A quick & easy, healthy breakfast!

**Originally published Feb 2015. Updated Aug 2023**

Hi friends!

I first shared these Egg Waffles almost 10 years ago and they’re still just as fun and clever as they were back then. It’s like all the goodness of an omelet, in a form of an egg waffle that you could eat with your hands if you really wanted to….and you don’t have to fight the never-ending battle with eggs sticking to a pan. 

I mean, does it get much better?

When I make mine I usually include:

  • Chicken sausage – but any kind of breakfast sausage will do. 
  • Chopped veggies – peppers and onions are my go-to.
  • Cheese – totally optional

I may never cook eggs in a pan again. I have a new best friend. My (egg) waffle maker. (Affiliate link to the one I have!)

Egg Waffles

How To Make Cheese and Egg Waffles Easy

These egg waffles are SO easy. They’re ready in under a minute. Just quickly spray your waffle maker with oil or rub a stick of butter across the top and bottom and there’s no messy pan to clean up!

Here’s how you make them:

  • Whisk 2 eggs in a bowl until well mixed.
  • Heat your waffle iron and grease with spray or butter.
  • Pour eggs onto waffle iron.
  • Add any toppings – sausage, chopped veggies, pepperoni, cheese etc.
  • Close the waffle iron. Cook 1 minute and remove.

Egg Waffle Recipe


Egg Waffles

Print Recipe

5 from 1 review

Ready in under a minute and easy to customize, you’ll never want to cook eggs in a pan again.

  • Author: Author: Lindsay L


  • Eggs
  • Sausage (pre-cooked)
  • Peppers, onions or other veggies
  • Cheese, if desired
  • Oil


  1. Grease waffle iron and heat to medium setting.
  2. Crack 2 eggs in a bowl and whisk to combine.
  3. Pour eggs into waffle iron.
  4. Top with sausage, veggies and cheese.
  5. Shut waffle iron and hold firmly closed for about 15 seconds.
  6. Let go and let cook for another 30-45 seconds.
  7. Open and remove with a fork.
  8. Repeat as many times as desired.

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Tag @theleangreenbean on Instagram

I didn’t include quantities because you can make as many as you’d like. Just use two eggs per “waffle”, add whatever mix-ins you want and cook for a minute or so.

Make sure your waffle iron is clean so there aren’t crumbs for the eggs to stick to and make sure to oil it beforehand like you would if you were making regular waffles.

As long as I lightly oiled the waffle maker beforehand, these didn’t stick at all, making cleanup a breeze!

Can you make egg waffles ahead of time?

If you don’t mind reheated eggs – ie if you’re someone who could make an egg casserole and eat it all week long, you could change things up and make a big batch of these and reheat all week long for breakfast!

Egg Waffles/Eggs Cooked in a Waffle Iron FAQs

What is an egg waffle vs regular waffle? {Aka What are egg waffles?}

Traditional waffles are usually made with some type of flour. Similar to pancakes, they are made with batter but instead of being cooked on a flat griddle, they are cooked in a waffle iron to give them their traditional shape, size and texture.

Egg waffles are made using a waffle iron to cook eggs instead of cooking them in a pan or in the oven. This transforms eggs into a traditional waffle shape without requiring any hands on cooking time (ie when you scramble eggs or cook an omelet in a pan.

What are egg waffles made of?

Egg waffles are naturally gluten-free because they are made with just eggs. The batter is not made with flour, etc like traditional waffles. Using eggs as your base, you can add additional mix-ins, similar to the way you add things to an omelet.

What do egg waffles taste like?

To me, egg waffles taste similar to an omelet, especially if you add things like cheese, sausage and vegetables like you would traditionally see in an omelet.

What is the difference between egg and Belgian waffles?

Egg waffles are made with just eggs. Belgian waffles are a type of traditional waffle made with extra deep pockets. They often require a specific Belgian waffle maker to make.

What kind of waffle maker do you need for this egg waffle recipe?

For egg waffles, I would not recommend a Belgian waffle maker. Any standard waffle maker should be fine for making egg waffles.

What is the best temperature for making this waffle?

I typically set my waffle iron to a 3 or 4 (out of 5) on the temperature options. You don’t want to set it on the very highest heat as it will make the eggs too crispy and they may burn, especially if you add cheese.

Can I use egg waffles for baby led weaning?

Yes! These would be a great option for baby led weaning. Pair them with my Sweet Potato Banana Muffins or my Carrot Oat Bars for an easy, baby-friendly meal.

Traditional waffles

Looking for more traditional waffles? I’ve got you covered. Try some of these:

  • Whole Wheat Yogurt Waffles
  • Sweet Potato Waffles
  • Banana Flax Waffles
  • Apple Cinnamon Blender Waffles

Or try these Tater Tot Waffles for a fun way to change things up!

And if you don’t have time to make your own, here are the Best Frozen Waffles!

What does adding egg to waffles do? {AKA Should I add an egg to my waffle mix?}

Adding egg to waffle mix adds a bit more protein, imparts a chewier texture and helps with browning.

What is the secret of making good waffles/crispy waffles?

Try adding some cornstarch! This can help you get waffles that are crispier on the outside and soft on the inside. You can also try whipping egg whites with a hand mixer and adding those to the batter. This adds extra air and helps make them fluffy!

Let’s chat:
Have you tried these? Are you going to? What mix-ins will you add to yours?



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Cottage Cheese Egg Muffins

These Cottage Cheese Egg Muffins are a high-protein breakfast option that can be prepped ahead of time and eaten on the run! They’re a fun change from traditional egg cups!

{Originally published in 2013. Updated 2018 & 2023}

Hi Friends!

Cottage cheese is having a moment right now if you haven’t noticed and lately, I’ve been making these cottage cheese egg muffins that I first developed back in 2013. They’re still just as good as I remember.

Cottage Cheese Egg Muffins

These are similar to traditional egg muffins, but instead of being all egg, I mixed in some cottage cheese to change things up! You can just mix the cottage cheese in as is, but I’ve also discovered that if you don’t love cottage cheese, blending it up first to make it smooth it an easy trick. I actually use an immersion blender to to blend my cottage cheese and eggs together.

How To Make Egg Muffins with Cottage Cheese

The nice thing about these muffins is that they’re super easy to customize so here’s how I make them:

  • Mix or blend cottage cheese and eggs together until well-blended.
  • Add mix-ins. I like to use leftover chicken, chicken sausage or bacon or even beans and then add cheese and whatever veggies I have on hand. Peppers, onions, chopped kale, mushrooms etc work well.
  • Pour the mixture into silicone muffin tins and top with more cheese if desired.
  • Reheat as needed.

High Protein Egg Muffins With Cottage Cheese Recipe

Here’s a recipe to use as a guide:


Cottage Cheese Egg Muffins Recipe

Print Recipe

4.7 from 3 reviews

These Cottage Cheese Egg Muffins are a high-protein breakfast option that can be prepped ahead of time and eaten on the run! They’re a fun change from traditional egg cups!

  • Author: Lindsay
  • Prep Time: 10 min
  • Cook Time: 30 min
  • Total Time: 40 minutes
  • Yield: Makes 1012 muffins 1x



  • 1 cup diced vegetables (peppers, mushrooms, green onions, etc.)
  • 1/2 cup cooked chicken, bacon, chicken sausage or beans
  • 1 c kale, finely chopped
  • 6 eggs
  • 3/4 cup cottage cheese
  • 1/2 c cheese, optional
  • Optional seasonings- salt, pepper, paprika, cayenne pepper, Montreal Chicken Seasoning, etc.


  1. Combine eggs, cottage cheese and cheese in a large bowl. Blend the eggs and cottage cheese first if you want to.
  2. Stir in meat/beans and veggies and season as desired.
  3. Spoon into a well-greased muffin tin. I fill my tins pretty full and usually make about 9 muffins.
  4. Bake at 375 degrees for 25- 30 minutes or until eggs are set.

Did you make this recipe?

Tag @theleangreenbean on Instagram

These are really easy to make and keep well in the fridge so they can be reheated throughout the week. To make these Cottage Cheese Egg Muffins kid-friendly, ie something my kids might consider eating, I’d leave out the kale, replace chicken with chicken sausage and add just a few pieces of red pepper and maybe some peas.

Cottage Cheese Egg Muffins FAQs

Can I just do egg whites?

I wouldn’t recommend doing just egg whites since that yolks add some healthy fats and flavor but you could do a mix of a couple whole eggs and some additional egg whites.

Are cottage cheese egg muffins low-carb?

Yes, these muffins would be considered low carb. Cottage cheese has about 5g of carbs per 1/2 cup serving.

Does the kind of cottage cheese you use matter?

You’re welcome to use full-fat, low-fat or fat-free cottage cheese. I always recommend looking for a lower-sodium brand out of the ones that are available to you.

Can I make mini egg muffins?

Absolutely! Feel free to make your egg muffins mini-sized. You’ll just need to reduce the cooking size.

Is it safe to reheat egg muffins?

Yes! You can prep a batch of these ahead of time and microwave a couple of egg muffins each morning.

Could you use ricotta instead of cottage cheese?

I haven’t tried it myself but yes, you should be able to sub ricotta cheese for cottage cheese.

Looking for more cottage cheese muffins?

Here are some more recipes to try:

  • Cottage Cheese Blueberry Muffins
  • Lemon Blueberry Cottage Cheese Muffins
  • Cottage Cheese Breakfast Muffins with Ham and Cheddar
  • Blender Cottage Cheese Peanut Butter Banana Muffins




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Lower Sugar Breakfast Cereals For Kids

A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

*Originally published April 2019. Updated May 2023*

Hi friends!

The list of Lower Sugar Cereals For Kids (and adults) is here! I know cereal often gets knocked for not being the most nutritious food to feed your kid, but as someone who very seriously lived off almost nothing but cereal for many years, I will always have a strong love for it.

Plus my kids love it so I guess they take after their mama. While there are definitely some cereal options out there that are, in my opinion, overly sugary and not overly nutritious…there are also some good cereal choices out there.

Several brands make cereal low in sugar and also contain a decent amount of protein and fiber. When paired with some additional protein and fiber, cereal can definitely be part of a healthy meal or snack. I often get asked about the best cereal for toddlers so let’s talk about it!

This is one post in a series of “best of store-bought” recommendations. For more ideas, check out these posts:

Snacks from certain stores:

  • Healthy Amazon Snacks
  • Best Trader Joe’s Snacks
  • Best Healthy Walmart Snacks
  • Healthy Snacks At Costco For The Whole Family
  • Best ALDI Healthy Snacks
  • Best Healthy Snacks at Target

Types of snacks:

  • Best Healthy Gluten-Free Snacks
  • High Protein Snack Ideas
  • Healthy Fruit Snacks
  • Healthy Store-Bought Tortillas
  • Best Boxed Mac and Cheese
  • Healthy Crackers for Kids and Adults
  • Best Low-Sugar Yogurts
  • Best Frozen Waffles
  • Lower Sugar Cereal For Kids
  • Healthy Store-Bought Granola Bars for Kids
  • Individually Wrapped Snack Ideas
  • Peanut & Tree Nut Free Packaged Snacks

Healthy Cereals For Kids

Why am I such a fan of cereal? Here are a few things to remember!

  • It’s often fortified with beneficial things like B vitamins, Iron, Zinc, Calcium and Vitamin D. Iron is especially important for kiddos so cereal can be a good way to add some extra to their diet.
  • There are lots of whole-grain options available. If the box says whole grain, then at least half the grain ingredients are whole grain. If it says 100% whole grain then all the grain ingredients are whole grain. You can look for the yellow and black whole-grain stamp. If it says 100% whole grains, it has at least 16g whole grains which is one serving of whole grains.
  • Remember that this list can also be helpful to find low-sugar cereal for adults. Nothing says only kids can eat these!

Criteria for Best Low Sugar Cereals

Whenever you make a list like this, you have to pick a cut-off. Otherwise, you’ll never be able to eliminate anything from your list. So for the purposes of this list, here’s what I used for my criteria:

Grams of sugar per serving

Aim for 6 grams or less of added sugar per serving.

Protein and fiber

Look for at least 2 grams of both protein and fiber per serving.

Another factor to consider when choosing a cereal

It doesn’t matter how healthy it is if it doesn’t get eaten! I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as well…so you’ll need to weigh the pros and cons depending on what you’re looking for in a cereal.

I tried to pick cereals that are kid-friendly because let’s be real…not a lot of kids are going to eat plain bran flakes so I didn’t put them on the list even though they are low in sugar.

I didn’t include granola. I felt like it deserved its own list that perhaps I’ll put together in the future. I tried to include cereals that are commonly found, not just available at one store like Trader Joe’s or Whole Foods.

Other Notes For Kid Cereals

For this list, I really just focused on the sugar, protein and fiber content.

There are several other factors to consider when it comes to cereal and it would be hard to address them all, so as a responsible consumer, you should do your own research on the following factors if they’re important to you because I didn’t address them:

  • Organic/non-organic ingredients
  • Allergens- some cereals may contain nuts, dairy etc
  • Artificial colors/sweeteners- some cereals may include these.
  • Safety – some cereals may be too hard/crunchy for younger toddlers, even when soaked in milk
  • Serving size – be sure to check it. Comparing a ⅔ cup serving size to 1 cup serving size is not apples to apples
  • Sodium and calorie content

Here are some lower added sugar cereals and a simple trick for reducing added sugar:

What cereal is good for high blood sugar?

Just like any carbohydrates, cereal can spike your blood sugar so I recommend looking for fiber. If it’s low in sugar but also low in fiber, add some fresh fruit, nuts or seeds to boost fiber content.

In case you need a refresher, fiber intake goals are as follows: 19 grams per day for 1-3-year-olds, 25 grams per day for 4-8-year-olds, and continues to increase for older kids and adults. Cereals like Rice Krispies, Corn Flakes and Crispix fall into this category, with just a few grams of sugar but no fiber either.

Finding a cereal that is both low and sugar and high in fiber is important for most people but especially those who are diabetic or pre-diabetic and are working to control their blood sugar.

What makes a cereal nutritious?

In addition to choosing cereals that are lower in added sugar and have some protein and fiber, here are a few more tips:

  • If your kids are used to higher-sugar cereals, look for similar lower-sugar options and start by mixing half and half.
  • I usually try to pair cereal with a protein source like milk, yogurt, cheese, nuts, etc.
  • Get out your measuring cups and measure out a serving size of your cereal so you can see what it looks like
  • Check the box. Things change. Recipes change. The numbers in this post could at some point become inaccurate.

So, are you ready for the list? Here you go! Remember, this is not an all-inclusive list. That would be a huge task to tackle. This is just to give you a starting place and provide some cereals you maybe haven’t heard of or tried.

Lower Sugar Cereals For Kids

The following cereals have six grams or less added sugar and at least 2 grams of both protein and fiber (I had to move several options from my original list to the alternate list because they’ve raised the amount of added sugar since I originally posted this in 2019. Be sure to pay attention to the serving size when comparing labels and eating cereal!

  • Barbara’s Puffins Original (3g protein, 3g fiber, 6g added sugar)
  • Barbara’s Puffins Cinnamon (3g protein, 3g fiber, 6g added sugar)
  • Cascadian Farms Purely O’s (4g protein, 4g fiber, <1 g added sugar)
  • Chex Cereal (Rice/Corn) – (3g protein, 2g fiber, 3g added sugar)
  • Chex Cereal (Wheat) – (6g protein, 8g fiber, 6g added sugar)
  • General Mills Plain Cheerios (3g protein, 3g fiber, 1g sugar)
  • General Mills Kix (2g protein, 3g fiber, 3g added sugar)
  • General Mills Total (3g protein, 4g fiber, 6g added sugar)
  • General Mills Wheaties (3g protein, 4g fiber, 5g added sugar)
  • Kashi Cinnamon Oat Cereal (4g protein, 5g fiber, 6g added sugar)
  • Kashi Honey Toasted Oat (4g protein, 5g fiber, 6g added sugar)
  • Nature’s Path Crispy Rice (3g protein, 3g fiber, 3g added sugar)
  • Nature’s Path Heritage Flakes (5g protein, 7g fiber, 5g added sugar)
  • Nature’s Path Whole O’s (4g protein, 4g fiber, 4g added sugar)
  • Nature’s Path Sunrise Crunchy Cinnamon (3g protein, 4g fiber, 6g added sugar)
  • Nature’s Path Mesa Sunrise (4g protein, 5g fiber, 4g added sugar)

Alternates (9 grams of added sugar or less and at least 2 grams of protein and fiber)

My top choices in this category would be Barbara’s Multigrain spoonfuls and Cascadian Farms Raisin Bran because they have a good amount of protein and fiber and only 7g added sugar. Quaker Oat squares are another one with a lot of protein and fiber but also have 9g added sugar. You could try mixing with plain Chex or Shredded Wheat which have a similar shape but are lower in added sugar.

  • Barbara’s Puffins Peanut Butter (3g protein, 2g fiber, 9g added sugar)
  • Barbara’s Multigrain Spoonfuls (5g protein, 5g fiber, 7g added sugar)
  • General Mills Multigrain Cheerios (3g protein, 3g fiber, 8g added sugar)
  • Cascadian Farms Raisin Bran (5g protein, 7g fiber, 7g added sugar)
  • Cascadian Farms Multigrain Squares Cereal (6g protein, 5g fiber, 9g added sugar)
  • Chex Cereal Cinnamon (2g protein, 2g fiber, 8g added sugar) *other varieties available
  • Kashi Maple Waffle Crisp (4g protein, 4g fiber, 8g added sugar)
  • Kellog Raisin Bran (5g protein, 7g fiber, 9g added sugar)
  • Nature’s Path Envirokidz Peanut Butter Panda Puffs (3g protein, 3g fiber, 9g added sugar)
  • Nature’s Path Sunrise Crunchy Vanilla/Maple/Honey (2g protein, 4g fiber, 7g added sugar)
  • Post Honey Bunches of Oats Cinnamon/Honey Roasted (3g protein, 2g fiber, 8g added sugar)
  • Quaker Life (original) (4g protein, 3g fiber, 8g added sugar)
  • Quaker Oatmeal Squares – brown sugar & cinnamon (6g protein, 5g fiber, 9g added sugar)

So there you go! I’d love to hear some of your kiddos favorite lower-sugar cereals if they’re not on this list! A few more questions:

Breakfast Cereal FAQs

What cereals are lowest in sugar?

In general, here are some of the cereals that tend to be the lowest in sugar are the plain varieties of things like Cheerios, Chex, Corn Flakes, Rice Crispies, although some of these are also low in fiber and protein.

There are also some that are low in sugar because they use sweeteners like monk fruit ( Three Wishes, Magic Spoon etc). You can read more about sugar substitutes here.

Best cereal for toddlers?

Under age 2 is when I pay the most attention to added sugar. Cereals like Cheerios/toasted oat cereals, as well as puffed whole gran cereals like (kamut, wheat, rice etc) are great option. Shredded wheat soaked in milk to soften it can also be a great choice!

Why does cereal make my blood sugar drop?

Eating high sugar cereal, especially by itself, can definitely lead to a blood sugar crash. The sugar in the cereal spikes your blood sugar, then your body has to produce a lot of insulin to lower your blood sugar leading to a crash that can leave you hungry again quickly, as well as shaky, irritable and more.

To help avoid this, choose a cereal that is low in added sugar and also has some protein and fiber to help balance your blood sugars and prevent a spike and crash.



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Whole Wheat Pancakes

These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

Hi friends!

It’s been a while since I shared a pancake recipe and this is one I’m really excited to share. For a while now we’ve been using Kodiak Cakes pancake mix and it’s been great. My kids like it. I can get it at Costco for a reasonable price.

Recently, however, our Costco was out of the mix so I challenged myself to create a simple, homemade pancake recipe that all my kids would eat. Easier said than done of course, but I finally nailed it.

Whole Wheat Pancake Recipe

Pancakes are pretty simple by nature but it’s all about getting the right combination of the simple ingredients so you end up with something that tastes good and that you also feel good about serving. You probably have all the ingredients you need on hand already:

  • White whole wheat flour – this is my preferred flour for most things. It’s whole grain but lighter than regular whole wheat flour.
  • Baking soda
  • Baking powder
  • Cinnamon
  • Sugar – just a tablespoon for a bit of sweetness
  • Egg
  • Butter – a few tablespoons of melted butter add richness and flavor
  • Vanilla – a key ingredient. Don’t leave it out and don’t skimp!
  • Buttermilk – make your own by just adding a splash of vinegar to regular milk

You also have the option to add extra protein. I use Promix Unflavored Whey Isolate (referral link). It’s just powdered whey protein, no other ingredients or sweeteners and it mixes so well into pancakes, smoothies etc. I just add a couple of scoops to bump up the protein by a couple of grams, nothing major. You can leave it out or add some hemp seeds instead!

Want to see how easy this recipe is? Watch my 4 year old make these whole wheat pancakes!

PS. Did you know we have an entire separate website called Let The Kids Cook full of quick and easy recipes kids can make all by themselves?! Check it out! We show you how to make Oven Baked Bacon and Scrambled Eggs which would go great with these pancakes.

Just combine all the dry ingredients in a bowl, add the wet ingredients, then whisk until smooth and cook on a griddle!

Here’s the recipe:


Whole Wheat Pancakes

Print Recipe

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These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

  • Author: Lindsay



  • 2 cups white whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tablespoon sugar
  • pinch of salt
  • 1.75 cups buttermilk
  • 3 Tablespoons melted butter
  • 1 egg
  • 1 tsp vanilla extract
  • optional – 2 scoops protein (approx 1/2 cup)*


  1. In a bowl combine flour, baking powder, baking soda, sugar, salt, and protein if using.
  2. Add buttermilk, melted butter, egg and vanilla and whisk until smooth.
  3. Pour onto a buttered griddle and cook over medium heat.


Make your own buttermilk by adding a splash of vinegar to regular milk.

I use unflavored whey protein isolate with no added sugar/stevia/etc

Did you make this recipe?

Tag @theleangreenbean on Instagram

Whole Wheat Pancake Recipe FAQs

Are these whole wheat buttermilk pancakes?

Yes because this recipe calls for buttermilk! Why do we use buttermilk in this recipe? The buttermilk activates the baking soda and helps make the pancakes nice and fluffy! If you don’t have buttermilk or the vinegar or lemon juice to make your own you can use plain kefir, or try sour cream or yogurt thinned slightly with a little water or milk.

Can you freeze pancakes?

Yes! To freeze, let the pancakes cool completely, then freeze flat on a baking sheet or plate for a couple of hours. Then transfer to a freezer safe bag. To reheat, transfer to the fridge overnight or microwave straight from frozen.

Are these healthy whole wheat pancakes?

Yes! This recipe is made with white whole wheat flour which adds some fiber and milk and egg which adds protein. You can also add additional protein to this recipe with protein powder or hemp seeds. It’s also low in added sugar.

Can I make this a whole wheat pancake mix?

You could easily portion the dry ingredients of this recipe into a large mason jar ahead of time. It would be perfect to give as a gift! Just attach a tag that says “When ready to make, pour into a bowl and add 1.75 cups buttermilk, 3 Tbsp melted butter, 1 tsp vanilla and an egg! Whisk and cook on a griddle.”

Whole Wheat Pancake Variations

Whole wheat pancakes banana

If you’re a banana-lover, this is a great recipe to add bananas to. You can mash up some ripe bananas and mix them right into the batter or add sliced bananas to the tops of the pancake once you pour them onto the griddle. My favorite is actually adding sliced bananas as well as a sprinkle of granola to make banana crunch pancakes!

Whole wheat blueberry pancakes

This recipe would be great for adding fresh blueberries! Stock up on fresh blueberries during the summer when they’re on sale and freeze them. Then just add a scoop to your pancake batter when making them!

Whole wheat pumpkin pancakes

To add a Fall spin to this recipe, add 1/2 cup pumpkin and some cinnamon.



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Best Healthy Store Bought Bread

Are you looking for the best healthy store bought bread? Here are some tips and things to consider from a Registered Dietitian. Plus my top picks!

Healthy Store Bought Bread Options

Hi friends!

We’re continuing our best store-bought options series. So far we’ve covered:

  • Best Boxed Mac and Cheese
  • Healthy Store Bought Granola Bars for Kids
  • Low Sugar Cereals for Kids
  • Best Low Sugar Yogurt
  • Healthy Crackers For Kids & Adults
  • Best Frozen Chicken Nuggets
  • Best Healthy Store-Bought Tortillas

Today we’re talking about bread. I frequently get requests for bread recommendations and I totally get it! The bread aisle is huge and overwhelming and with so many options available, it’s hard to know which is the best choice.

First, we’re going to talk about a few different aspects of bread that you should consider when choosing which will work for your family. Aside from the nutritional aspect, you also have to consider whether you, or your kids, will eat it. Because it doesn’t matter how much protein and fiber is packed in there if your kids refuse to eat it, right?

So let’s get started.

What Bread Is Healthy

When deciding what bread is healthy and choosing a bread for you and your family, here are a few things to consider. As a Registered Dietitian, I look at things like:

  • ingredients
  • added sugar
  • protein and fiber
  • portion size

Choosing A Healthy Bread

I generally recommend choosing whole grain bread. Look for the word WHOLE as the first ingredient. This is important! Just because it says wheat flour does not mean WHOLE wheat flour was used.

Also aim to avoid partially hydrogenated oils and high fructose corn syrup on the ingredient list.

Added Sugar in bread

Bread can be a big source of added sugar and one that people don’t always think about. I suggest aiming for 2-3 grams or less per slice. Also, consider whether you’ll be eating one slice or two and how many slices the info on the nutrition label is for.

Some brands like Dave’s Killer Bread have varieties that have 4-5 grams of added sugar per slice. If you’re eating two slices you’re getting 10 grams of added sugar at that meal just from the bread.

Protein and fiber in bread

Aim to find a bread that has at least some protein and fiber. I suggest looking for at least 2-3 grams of fiber and at least 3 grams of protein per slice. If you choose white bread, know that it is enriched to add vitamins and minerals back in but will likely be lower in fiber than whole wheat options. Look for one that’s low in sodium and added sugar and higher in fiber if you can find it.

Something like Brownberry Oat Nut is white in appearance but has 4 grams protein and 2 grams fiber per slice, which is good…but it also has 3 grams of added sugar per slice. So there are a lot of factors to consider! Dave’s Killer Bread White Done Right is another option.

Best Bread For Kids

When it comes to portion size, many companies now have thin-sliced options. This is great for most people, especially kids. They are often lower in added sugar because the amount of bread is smaller but still can have a decent amount of fiber and protein.

So let me share a few of my favorite options in the stores around me:

Healthy Bread Brands

Nature’s Own & Sara Lee

  • Nature’s Own 100% Whole Wheat – 60 cal, 4g protein, 2g fiber, 1g added sugar
  • Sara Lee 100% Whole Wheat– 60 cal, 3g protein, 2g fiber, 1g added sugar

These are some of the most economical options at my grocery store that still have a decent amount of protein and fiber per slice and are low in added sugar.

Pepperidge Farm

  • Pepperidge Farm 100% Whole Wheat– 120 cal, 5g protein, 4g fiber, 3g added sugar
  • Pepperidge Farm 100% Whole Wheat Thin Sliced – 65 cal, 3.5g protein, 2g fiber, 1.5g added sugar *one slice
  • Pepperidge Farm Whole Grain Oatmeal – 110 cal, 5g protein, 3g fiber, 3g added sugar

Their thin sliced loaves give the nutrition info for 2 slices so the info above for the thin sliced is half of what’s listed on the label to reflect one slice.


  • Brownberry 100% Whole Wheat – 110 cal, 4g protein, 3g fiber, 3g added sugar
  • Brownberry 100% Whole Wheat Small Slice- 70 cal, 3g protein, 2g fiber, 2g added sugar
  • Brownberry Oatnut – 120 cal, 4g protein, 2g fiber, 3g added sugar
  • Brownberry Oatnut Small Slice– 80 cal, 3g protein, 1g fiber, 2g added sugar

This company is known as Brownberry in the midwest, Arnold in the east and Orowheat in the west.

Dave’s Killer Bread

Has some great options but can be expensive:

  • Dave’s Killer Bread Good Seed Thin Sliced – 70 cal, 3g protein, 3g fiber, 2g added sugar
  • Dave’s Killer Bread 100% whole wheat Thin Sliced – 70 cal, 3g protein, 2g fiber, 2g added sugar
  • Dave’s Killer Bread Powerseed – 100 cal, 5g protein, 4g fiber, 1g added sugar
  • Dave’s Killer Bread White Done Right – 110 cal, 3g protein, 2g fiber, 2g added sugar

Some of their other options are higher in added sugar- 4 or 5 grams added sugar PER SLICE.

Ezekial Sprouted Bread

  • Ezekial Sprouted Whole Grain (or sprouted sesame) – 80 cal, 5g protein, 3g fiber, 0g added sugar
  • Silver Hills Sprouted is another great sprouted option if you can find it near you!

Honey Wheat Bread

These still have some protein but tend to be lower in fiber so just keep that in mind. Look for low added sugar and try to pack some nutrients into whatever you’re putting on the bread. Some examples:

  • Nature’s Own Honey Wheat – 70 cal, 3g protein, less than 1g fiber, 2g added sugar
  • Sara Lee Honey Wheat – 70 cal, 2g protein, less than 1g fiber, 1g sugar

So what’s my pick? I’m actually switching my kids to Nature’s Own 100% whole wheat. It’s cheaper than what we’ve been buying, has less added sugar and my kids actually didn’t mind eating it when I did a taste test with them!

Hope this was helpful! Just remember to pay attention to how much added sugar is in the bread you’re choosing and look for brands with some protein and fiber!



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Tater Tot Waffles

These Tater Tot Waffles are kid-friendly and perfect any time of day! Enjoy them for breakfast, pack them in a lunch box or make them for a quick dinner on a busy night.

Thanks to the Ohio Beef Council for sponsoring this post.

Hi friends!

I’m so excited to share these Tater Tot Waffles with you guys today. I tested them a few weeks ago and when I shared a sneak peek on Instagram a lot of you were excited for the recipe.

My kids are headed back to school this week and I’ve already started my list of quick & easy dinners that I can make on busy nights this Fall. I’m also always on the hunt for new foods that pack well in lunc boxes. These tater tot waffles fit the bill on both counts!

Kid-friendly Beef Recipes

Let’s talk a little about why beef can be a great addition to your kid’s diet. As a Registered Dietitian, I’m constantly talking about the benefits of protein. It helps keep you full and focused between meals and beef in particular is packed with protein as well as nutrients like iron and zinc which aid in brain development and cognition. My kids are busy and active and I love that the protein in beef helps them build muscles and provides them with important B vitamins!

So I was super excited to partner with the Ohio Beef Council to develop a couple of kid-friendly, family-friendly recipes featuring beef. There are over 17,000 beef farms here in Ohio. If you’re interested in how your beef gets from pasture to plate, including how the farmers care for their animals and protect the environment, you can find more info here: Beef. It’s What’s For Dinner.

How to Cook Tater Tots In Waffle Iron

If you’ve followed along for a while, you may remember that Egg Waffles are a big hit in my house. We also make Waffle French Toast a lot! But these Tater Tot Waffles just might be the new favorite. All my kids, especially the younger two, liked them! And they’re honestly so easy to make. Just mix a few ingredients together in a bowl, then scoop some of the mixture onto waffle iron and cook until they’re crispy golden brown.

The key to how to cook tater tots in a waffle iron is to defrost them first. They won’t cook well if they’re still frozen! You can defrost them in the fridge or simply microwave them.

Ingredients for Tater Tot Waffles

So here are the ingredients you need:

  • Ground beef -Simply cook and season with a little paprika, garlic powder, salt and pepper. This can be done a day or two ahead of time.
  • Shredded cheese – I use Colby Jack but cheddar would also be good!
  • Eggs
  • Tater tots – just grab a bag from the freezer section at the grocery store

That’s it!

Ground Beef Cooking Tips

When I asked which type of beef you guys were most interested in recipes for, ground beef was overwhelmingly the winner! This is no surprise because ground beef is super versatile. It’s easy to stock up on ground beef when it goes on sale and freeze it for later. You can freeze beef in its original packaging for up to two weeks. For longer storage, wrap in heavy-duty aluminum foil or place in plastic freezer bags, removing as much air as possible.

When purchasing, be sure to select ground beef with a bright, red color that is firm to the touch and doesn’t have excess liquid in the package. Store ground beef in your refrigerator for 1-2 days, or in the freezer for up to 4 months. 

Are hash browns and tater tots the same?

Since they’re very similar, just slightly different shapes and cooking methods, I think either would work for this recipe, but I have not tried it with hash browns.

Tater Tot Waffles Recipe


Tater Tot Waffles

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These Tater Tot Waffles are kid-friendly and perfect any time of day! Enjoy them for breakfast, pack them in a lunch box or make them for a quick dinner on a busy night.

  • Author: Lindsay
  • Yield: 4 waffles 1x



1 pound ground beef (I use 85/15. Approx 2 cups cooked)
1 tsp paprika
1/2 tsp garlic powder
1/4 tsp salt and pepper
2 cups shredded cheese (I use Colby Jack)
4 servings tater tots (approx 10 tater tots per serving)
4 eggs


  1. Thaw tater tots. The quickest way to do this is in the microwave but you can also thaw in the refrigerator. They need to be soft enough smash.
  2. Cook ground beef, paprika, garlic powder, salt and pepper in a pan over medium heat. Drain cooked beef onto a plate lined with paper towels to soak up excess grease.
  3. Place thawed tater tots in a bowl and smash well with a potato masher.
  4. Add cooked ground beef, shredded cheese and eggs and stir until well combined.
  5. On a greased waffle iron, add approximately 1 cup of the beef mixture. Use a fork to spread out the mixture to cover the bottom of the waffle iron and close the lid.
  6. Cook 1-2 minutes or until golden brown.
  7. Carefully remove with a spatula and serve with ketchup!


You should be able to substitute hash browns for tater tots but I haven’t tried it myself.

Did you make this recipe?

Tag @theleangreenbean on Instagram

Pretty easy right?! I can’t wait to hear how you like them!

Let me know if you try them.

Visit, and follow the Ohio Beef Council on Facebook, Twitter and Instagram for beef nutrition facts, cooking tips, recipes and to meet Ohio’s beef farming families. Use #OhioBeef to share photos of your healthy meals this school year!



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Breakfast Meal Prep Ideas

These Breakfast Meal Prep Ideas and quick and healthy, easy to prep ahead of time for busy mornings!

Hi friends!

Let’s talk about how to meal prep for breakfast. I’ve previously given you some Healthy Meal Prep Lunch Ideas as well as these Easy Meal Prep Cold Lunches for Work.

If the thought of meal prepping breakfasts and/or lunches appeals to you, you should definitely check out my Mastering Food Prep course where I teach you everything there is to know about meal prep including finding your focus area, adding variety, flexible meal prep and more!

For a lot of people, meal prep ideas for breakfast is a great place to start when learning how to meal prep, especially if you’re rushing around in the morning trying to get kids ready and everyone out the door. Here are some ideas:

Breakfast Meal Prep Ideas – Oats & Quinoa

  • 8 Overnight Oats Recipes via Fit Foodie Finds – Tons of great flavor combinations for jars of make-ahead overnight oats
  • 8 Healthy Instant Oatmeal Cups via Wholefully – Prep these ahead of time and just add milk or water and microwave!
  • Freezer Prep Oatmeal Cups via The Lean Green Bean – Fully make your oatmeal ahead of time and freeze it, then just heat a few cups in the microwave in the morning!
  • Berry Breakfast Quinoa via Sweet Peas and Saffron – Don’t like oats? Try turning quinoa into a breakfast option
  • Chocolate Peanut Butter Chia Pudding via Bakerita – For a similar texture without oats or quinoa, try chia pudding!

Meal Prep Breakfast Ideas – Smoothies

  • Frozen Smoothie Packs via Real Food Dietitians – Prep your favorite flavor combos and freeze, then just pour them into the blender, add liquid, and blend.
  • Freezer Smoothies via Good Cheap Eats – Make a batch of smoothies, divide into glass jars and freeze. Microwave or thaw on the counter as needed.
  • Fruit Smoothie Popsicles via Lemon Tree Dwelling – Pour smoothies into popsicle molds and enjoy a treat for breakfasts!
  • 6 Freezer Smoothie Packs via Super Healthy Kids – More flavor combos to try for your smoothies!

Meal Prep Ideas For Breakfast – Eggs

  • Meal Prep Breakfast Sandwiches via Pinch of Yum – Make and freeze a batch of these sandwiches to enjoy all week long!
  • Healthy Egg Muffin Cups via Show Me The Yummy – Store these egg muffins in the fridge and microwave a few each morning.
  • Make-Ahead Breakfast Bowls via Iowa Girl Eats – Eat with a fork or scoop them up with chips!
  • Sheet Pan Eggs via Feel Good Foodie – Cook these ahead of time and then sandwich between two pieces of toast in the monring.
  • Country Breakfast Bowls via Budget Bytes – Another option for an egg-based breakfast bowl.

How To Meal Prep For Breakfast – Vegetables

  • Breakfast Meal Prep Bowls via Paleo Running Mama – Pre-portion sausage and veggies and just cook up a quick egg each morning to add on top.
  • Farmer’s Market Breakfast Bowls via Love & Lemons – Who says you can’t have salad for breakfast?
  • Healthy Breakfast Salad via The Endless Meal – Another salad where you can assemble the base ahead of time and top with your favorite egg in the morning.
  • Breakfast Salad via Fed and Fit – This salad uses hard-boiled eggs and can be made totally ahead of time for a quick meal.

Breakfast Meal Prep – Pancakes & Waffles

  • Gluten-Free Buckwheat Pancakes via The Lean Green Bean – Pancakes keep well in the fridge so you can make a batch ahead of time.
  • Sheet Pan Pancakes via Real Food Dietitians – If you don’t want to flip individual pancakes, try making them in a sheet pan.
  • Protein Waffles via Eating Bird Food – Make a batch and freeze, then just pop them into the toaster!
  • How To Freeze Pancakes via Savor and Savvy – Pancakes also freeze well. Here’s how to do it for easy reheating.

Meal Prep Breakfast Ideas – Muffins & Bars

Muffins and bars are one of my favorite breakfast additions. Here are a few of our fav recipes, plus a link to a post that shares most of the healthy muffins and bars on the blog!

  • Sweet Potato Cookies via The Lean Green Bean
  • Lentil Banana Muffins via The Lean Green Bean
  • Sweet Potato White Bean Bars via The Lean Green Bean
  • Kid-Friendly Baking Recipes via The Lean Green Bean

Did you like any of these ideas? Be sure to pin this post for later and leave your favorites in the comments!



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Gluten-Free Buckwheat Pancakes

This easy gluten-free buckwheat pancakes recipe is perfect for busy mornings. Packed with protein and fiber, they’re kid-friendly and reheat well.

Hi friends!

Today I wanted to share these gluten-free buckwheat pancakes with you. I am a creature of habit when it comes to breakfast and can eat the same thing every day and be completely happy. Lately, my breakfast of choice has been these pancakes. I make a batch, which is enough for breakfast for 4-5 days and eat them topped with peanut butter and jelly. You may not be super familiar with buckwheat flour so let’s talk about it!

Is buckwheat gluten-free?

Yes! Buckwheat is naturally gluten-free. It is actually not wheat at all, it’s a seed, similar to quinoa and amaranth. It’s high in fiber and also contains minerals like magnesium and iron. Buckwheat flour can be found at many grocery stores or purchased online. It is often processed at facilities that also process wheat so if you need to avoid gluten, be sure to look for a certified gluten-free variety. I buy the Arrowhead Mills brand.

Buttermilk buckwheat pancakes

I’ve tested several versions of this buckwheat pancakes recipe and the key to fluffy buckwheat pancakes is buttermilk! No worries if you don’t have any on hand. It’s super easy to make- just pour your milk and add a couple of tablespoons of white vinegar and let sit for 5 minutes.

Are buckwheat pancakes healthy?

These are! They’re high in fiber thanks to the buckwheat flour and pumpkin, contain protein from the milk, eggs and hemp seeds and are low in added sugar. Perfect for a healthy, filling breakfast.

Best mix-ins for buckwheat pancakes

Buckwheat has a mild flavor but I did find some batches to be a little bit dry. To fix that, I altered the recipe a bit to make them pumpkin buckwheat pancakes. The pumpkin flavor does not really shine through, it just adds necessary moisture to the recipe. Banana buckwheat pancakes would be another great option.

How to make buckwheat pancakes

You can make these pancakes the same way you make traditional pancakes. Gather your ingredients:

  • buckwheat flour
  • baking soda
  • hemp seeds
  • cinnamon
  • buttermilk
  • eggs
  • pumpkin
  • vanilla

Mix the dry ingredients together in a large bowl. In a small bowl combine the wet ingredients. Combine and stir until just mixed!

Gluten-free Buckwheat Pancakes Recipe


Gluten-Free Buckwheat Pancakes

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These gluten-free buckwheat pancakes make a quick, healthy breakfast. They’re packed with protein and fiber, are kid-friendly and reheat well!

  • Author: Lindsay
  • Prep Time: 5 min
  • Cook Time: 10 min
  • Total Time: 15 minutes
  • Yield: serves 4



1.25 cups buckwheat flour, certified gluten-free if needed
1 Tbsp sugar
1 tsp baking soda
1/3 cup hemp seeds
1 tsp cinnamon
1 cup buttermilk*
1/2 cup pumpkin
2 eggs
3 Tbsp oil
1 tsp vanilla extract


  1. In a large bowl, combine buckwheat flour, sugar, baking soda, hemp seeds and cinnamon. 
  2. Add remaining ingredients and stir until just combined. 
  3. Pour onto a greased griddle or pan and flip when bubbly. 


*To make your own buttermilk, simply add 2 Tbsp white vinegar to 1 cup of milk and let sit for 5 minutes.

Did you make this recipe?

Tag @theleangreenbean on Instagram

These are so easy to whip up and reheat really well. I make a batch and then enjoy them for breakfast topped with peanut butter and jelly for several days during the week.

Let me know if you try them!

Want more breakfast ideas? Try these:

  • Red Lentil Pancakes
  • Butternut Squash Pancakes
  • Banana Flax Waffles
  • Sweet Potato Waffles



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Apple Cinnamon Red Lentil Muffins

These Apple Cinnamon Red Lentil Muffins are kid-friendly, lightly sweetened and full of fiber! They’re perfect for breakfast, snack time or a nut-free school lunch!

Hi friends!

I’m excited to share these Apple Cinnamon Red Lentil Muffins with you guys! If you’ve been around awhile, you know I make my Lentil Banana Muffins every week and they’re my kids’ all-time favorite. I’ve been meaning to try another flavor combo for a while and finally got around to it last week. 

Red Lentil Recipes

Instead of the green lentils, I use in my lentil banana muffins, I went for red lentils. They cook super quickly and are perfect for adding to baked goods! I’ve used red lentils specifically in these Red Lentil Cookies from my friend Sally and they’re great! If you’re looking for a savory recipe, try the Best Lentil Soup Recipe via Cookie & Kate. 

Since a lot of you are looking for more plant-based recipes, I rounded up 15+ Easy Red Lentil Recipes for you to try them. 

You also might know that I make almost all my muffin recipes in the food processor. Here’s why – I can put pretty much anything into my muffins and the food processor blends it up nice and smooth so there are no chunks – which my kids don’t like. I don’t hide things in my baked goods – my kids always know exactly what’s in them and usually help me make them, but it’s nice to be able to end up with a smoother muffin once they’re baked!

Apple Cinnamon Red Lentil Muffins

If you don’t have a food processor, you can mix the lentils, , apple, oil and egg in a blender and then transfer to a bowl and mix by hand.

Also, remember the correct why to measure flour is to spoon into the measuring cup and level with a knife. If you don’t, you may overfill your measure cup and end up with too much flour, which can alter the recipe.

Here’s how you make these:


Apple Cinnamon Red Lentil Muffins

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5 from 12 reviews

These Apple Cinnamon Red Lentil Muffins are kid-friendly, lightly sweetened and full of fiber! They’re perfect for breakfast, snack time or a nut-free school lunch!

  • Author: Lindsay
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 1012 muffins 1x



1/2 cup pepitas (shelled pumpkin seeds)
heaping 1/3 cup dry red lentils
2/3 cup shredded apple (squeeze in paper towel to remove moisture, then measure)
1/3 cup oil (i use avocado oil)
1/3 cup brown sugar
1 egg
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking soda
1.25 cups white whole wheat flour
extra cinnamon and sugar for sprinkling


  1. Put lentils in a small pot with 2 cups water. Cover and bring to a boil. Crack the lid, reduce heat and simmer 5 minutes. Drain. You should have about 1 cup once cooked.
  2. Put pepitas in a food processor and process until finely chopped.
  3. Add cooked lentils, shredded apple, brown sugar, oil and egg and process until smooth.
  4. Add cinnamon, vanilla, flour (correctly measured), and baking soda and process until combined.
  5. Scoop into greased muffin tins (i make 11 muffins).
  6. Mix a little sugar and cinnamon in a bowl and sprinkle on top of the muffins.
  7. Bake at 375 degrees for 20 minutes.


  • Someone made these by just adding a medium apple (sliced off the core) to the food processor without shredding first and reducing the oil to 1/4 cup and said they worked fine!
  • I make this with King Arther measure for measure gluten-free flour and it works great.
  • When measuring flour be sure to spoon into measuring cup and level with knife.
  • I haven’t tried the recipe without the pepitas but i think they’d be fine without it. I just like the nutrients they add.

Did you make this recipe?

Tag @theleangreenbean on Instagram

If you’re intimidated by lentils, this is a great place to start! I promise you can’t even taste them!

Do you have any favorite lentil recipes to share?



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10 Ways To Eat Beans For Breakfast

10 Ways to Eat Beans For Breakfast – Start your day with these easy recipes that are full of protein and fiber!

*Originally published July 2015. Updated April 2021.*

Hi friends!

Let’s talk breakfast beans and breakfast bean recipes! Do you like beans? Only at dinner? I’ve got good news. They’re good all day! Here are 10 ways to eat beans for breakfast!

Recently, I introduced you to the wonderful world of pulses in this post: What Are Pulses & 5 Ways To Eat Them. In case you need a refresher, pulses are a term that encompasses dry peas, beans, chickpeas and lentils.

Benefits of Beans for Breakfast

Here are a few good reasons to enjoy beans for breakfast! They’re a gluten-free source of protein and fiber. That means they’ll help fill you up and keep you full!

They are rich in important nutrients like iron, potassium and folate.  In addition, they are very budget-friendly and also have a low carbon footprint.

In summary, beans can help to help keep you full and focused all morning long. They make a great addition to many traditional breakfast dishes. Check it out:

10 Ways To Eat Beans For Breakfast

Sweet Potato White Bean Bars – 
My kids love these! Eat them on the run or pair with some fruit and yogurt for a quick breakfast! Or try these Lentil Banana Muffins! Legumes for breakfast are good too!

Sheet Pan Breakfast Hash
You could also make the hash ahead of time and then reheat throughout the week and top with a quick fried egg!

Make Ahead Breakfast Quesadillas
Make a batch of these to stock your freezer with a quick breakfast option.

High Protein Avocado Toast
Avo toast is all the rage. This version gets an extra nutritional boost from beans!

Huevos Rancheros Tostadas
These would be great for the next brunch you host!

Smoky White Bean Shakshuka
A hearty breakfast perfect for a cold morning!

Vegan Breakfast Tacos
No tofu required for these breakfast tacos. You can even make them ahead of time!

Huevos Rancheros Breakfast Sandwiches
Make one, wrap it up and eat it when you get to work!

Black Bean Breakfast Enchiladas
Enchiladas aren’t just for dinner! Add eggs for a breakfast twist.

Breakfast Burrito Egg Casserole
Make it over the weekend and reheat all week long!

I hope this gives you some inspiration. Remember that a lot of beans are interchangeable. If you don’t like black beans, swap them for white beans or even another member of the pulses family, likechickpeas!



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