Veggie Breakfast Options

Spinach & Feta Scramble

Soft, creamy scrambled eggs with wilted spinach, salty feta and sweet cherry tomatoes.

Ingredients

• 3 eggs
• 1 tbsp butter
• 1 handful (40 g) baby spinach
• 30 g feta
• 5 cherry tomatoes
• Salt and black pepper

Method

1. Beat the eggs with a pinch of salt and pepper. Halve the tomatoes.
2. Melt the butter in a non-stick skillet on medium heat. Add the spinach and stir for 30 seconds, until wilted.
3. Pour in the eggs. Stir gently for 2–3 minutes, until just set but still soft.
4. Crumble the feta on top and add the tomatoes.

Cheddar & Chive Omelet with Mushrooms

A fluffy omelet filled with browned mushrooms, sharp cheddar and fresh chives.

Ingredients

• 3 eggs
• 80 g mushrooms
• 30 g cheddar, grated
• 1 tbsp butter
• 1 tbsp chopped fresh chives
• Salt and black pepper

Method

1. Slice the mushrooms. Melt half the butter in a non-stick skillet on medium-high and cook the mushrooms for 4 minutes. Tip onto a plate.
2. Beat the eggs with salt and pepper. Wipe the pan, melt the remaining butter and pour in the eggs.
3. Stir gently for 30 seconds, then leave for 1–2 minutes until nearly set.
4. Add the mushrooms, cheddar and chives to one half. Fold the other half over and slide onto a plate.

Greek Yogurt Bowl with Berries & Walnuts

Thick, creamy plain yogurt with a few berries, crunchy walnuts and cinnamon. No cooking needed.

Ingredients

• 200 g plain Greek yogurt (unsweetened)
• 80 g berries (blueberries, raspberries or strawberries)
• 20 g walnuts, roughly chopped
• ½ tsp cinnamon

Method

1. Spoon the yogurt into a bowl.
2. Top with the berries and walnuts.
3. Sprinkle with the cinnamon.

Baked Eggs in Spiced Tomato Sauce

Two eggs poached in a smoky tomato sauce, topped with feta and parsley. A small shakshuka for one.

Ingredients

• 1 tsp olive oil
• 1 garlic clove
• ½ tsp paprika
• 200 g canned chopped tomatoes
• 2 eggs
• 30 g feta
• 1 tbsp chopped fresh parsley
• Salt and black pepper

Method

1. Heat the oil in a small skillet on medium. Add the crushed garlic and paprika and stir for 30 seconds.
2. Add the tomatoes with salt and pepper and simmer for 6 minutes until thicker.
3. Make 2 dips in the sauce and crack an egg into each. Cover and cook for 4–5 minutes, until the whites are set.
4. Crumble the feta on top and add the parsley.

Zucchini & Cheddar Egg Muffins

Grab-and-go egg muffins you can make on Sunday. They keep in the fridge for 3 days and reheat in 1 minute.

Ingredients

• 6 eggs
• 1 small zucchini, grated
• 60 g cheddar, grated
• 2 green onions, sliced
• 1 tsp olive oil (for the pan)
• Salt and black pepper

Method

1. Heat the oven to 375°F (190°C). Lightly oil a 6-cup muffin tin.
2. Squeeze the grated zucchini in a paper towel to remove the water.
3. Beat the eggs with salt and pepper. Stir in the zucchini, cheddar and green onions.
4. Divide the mixture between the 6 cups. Bake for 18–20 minutes, until set and lightly golden.
5. Cool, then store in the fridge. Reheat in the microwave for 45–60 seconds.

Tofu Scramble with Peppers & Spinach

A savoury, egg-free scramble with extra firm tofu, turmeric and cumin. High in protein and easy to make.

Ingredients

• 280 g extra firm tofu
• 1 tbsp olive oil
• 1 bell pepper, diced
• 1 green onion, sliced
• 1 tsp turmeric
• ½ tsp cumin
• 2 handfuls (80 g) baby spinach
• Salt and black pepper

Method

1. Drain the tofu and pat it dry. Crumble it into small pieces with your hands.
2. Heat the oil in a large skillet on medium-high. Cook the pepper for 3 minutes.
3. Add the tofu, turmeric, cumin, salt and pepper. Cook for 5 minutes, stirring, until hot and lightly golden.
4. Add the spinach and stir until wilted. Top with green onion.

Veggie Frittata (for Two Days)

A skillet frittata packed with peppers, mushrooms and spinach. Eat half now and keep the rest for the next day.

Ingredients

• 6 eggs
• 1 tbsp olive oil
• 1 bell pepper, diced
• 100 g mushrooms, sliced
• 2 handfuls (80 g) baby spinach
• 60 g cheddar or feta
• Salt and black pepper

Method

1. Heat the oven to 400°F (200°C). Beat the eggs with salt and pepper.
2. Heat the oil in an oven-safe skillet on medium-high. Cook the pepper and mushrooms for 5 minutes. Add the spinach until wilted.
3. Pour the eggs over the vegetables and scatter with the cheese. Cook for 2 minutes without stirring, until the edges start to set.
4. Put the skillet in the oven for 8–10 minutes, until the middle is set. Carefully remove it (the handle will be hot).
5. Cut into wedges. Store leftovers in the fridge and reheat for 1 minute.

Soft-Boiled Eggs with Garlic Asparagus

Jammy soft-boiled eggs with garlic-butter asparagus spears for dipping.

Ingredients

• 2 eggs
• 150 g asparagus
• 1 tbsp butter
• 1 garlic clove
• Salt and black pepper

Method

1. Bring a small pot of water to a boil. Lower in the eggs gently and cook for 6½ minutes. Move them to a bowl of cold water.
2. Snap the tough ends off the asparagus.
3. Melt the butter in a skillet on medium-high. Cook the asparagus for 4–5 minutes. Add the crushed garlic for the last minute. Season.
4. Peel the eggs, cut them open, and dip the asparagus into the yolks.

Overnight Steel-Cut Oats (Bonus)

Chewy, creamy steel-cut oats prepared the night before. Oats are higher in carbs than the other breakfasts here, so keep the portion small and add protein (yogurt and nuts).

Ingredients

• ¼ cup (45 g) steel-cut oats
• ½ cup (125 ml) milk
• ¼ cup (60 g) plain Greek yogurt
• ½ tsp cinnamon
• 1 tbsp chopped walnuts
• Handful of berries (optional)
• Pinch of salt

Method

1. In a jar, stir together the oats, milk, yogurt, cinnamon and salt.
2. Cover and put in the fridge overnight, for 8–12 hours.
3. In the morning, stir. Steel-cut oats stay chewy when eaten cold, so for a softer, warm bowl, microwave for 1½–2 minutes, adding a splash of milk if it is thick.
4. Top with the walnuts and berries.

Note: Higher in carbs: pair it with protein, and check with your care team how much oats suit you.