Fuel up your family with a healthy, easy, vegetarian breakfast recipe. This egg sandwich is fuel of nutrients to kick off the day. Thank you to the Dairy Council of Utah & Nevada for helping me to share this recipe with you.
Eat more, play more. That sounds like a great plan to me! Oh, to be a kid again. But really, this plan shouldn't just be for kids. I mean, shouldn't we adults get to play for at least 60 minutes per day and start the day off with a great breakfast?
I figure it's part of my job to model these behaviors for my kids. "Do as I do" not just "Do as I say" sort of thing. So, every morning we kick off the day with a good breakfast and do everything we can to work exercise (play time!) into our days.
But not everyone has that luxury.
For the state I live in (Utah), 1 in 5 of every household with children don't know where their next meal is coming from. One in 5! That means that there are a lot of children coming to school without eating breakfast. Actually, the numbers are even more dismal than that. A 2012 study showed that more than 60 percent of students do not each breakfast each day. I know what a mess I am when I don't eat in the morning. I can only imagine the problems those kids have with focusing, behaving and testing well in school. These are some of the reasons that many states are implementing free or reduced fee school breakfast programs.
Yesterday, I attended an assembly at a local elementary school hosted by the amazing and energetic people of the Dairy Council of Utah & Nevada. Along with Trudy the Cow and in conjunction with a Skype call with NFL quarterback Alex Smith (for the NFL's Fuel Up to Play 60 program and National School Breakfast Week), they challenged the kids to make five easy plays (you know, like football plays, but with food).
Actually, I'm pretty sure I could regularly use reminders of these plays.
The five plays are: 1) vary your veggies, 2) focus on fruits, 3) make sure at least half of your grains are whole, 4) eat lean protein and 5) eat 3 servings of dairy per day. They also challenged the kids to play at least 60 minutes each and every day. Not "play" as in video games, but "play" as in "move your body".
If your kids' school doesn't offer a school breakfast program or you prefer for them to eat breakfast at home, or you aren't a kid, but need a good idea for an easy breakfast, this egg breakfast pita sandwich is a fantastic option.
You could mix the eggs with almost any ingredients that appeal to you, such as mushrooms, turkey sausage, bell peppers and feta cheese. In this version, I mixed in some black beans, cheddar cheese and green onions, and whipped up an ultra-quick salsa yogurt sauce to spread on the whole wheat pita pockets.
If time is really tight in your household in the morning, you could whisk the eggs, stir the salsa into the yogurt and prep the black beans, cheese and green onions the night before. All that you'll have left to do in the morning is to scramble the eggs and stuff the pitas.
Fueled up and ready to start the day!
Other easy breakfast recipes:
Cookin' Canuck's Healthy Yogurt Breakfast Parfait with Blueberries & Granola
Cookin' Canuck's Quick Egg, Mushroom & Ham Cup (with Variations)
Taste and Tell's Easy Breakfast Tostadas
Kitchen Treaty's Apple Cinnamon Greek Yogurt Breakfast Parfaits
Food Faith Fitness' Breakfast Cookies with Banana & Pomegranate
On-the-Go Egg Breakfast Pita Sandwich Recipe
- 2 tablespoons nonfat plain Greek yogurt
- 2 tablespoons salsa
- 2 eggs
- 2 tablespoons water
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper
- ¼ cup canned black beans drained & rinsed
- 3 tablespoons shredded cheddar cheese
- 1 green onion thinly sliced
- 1 whole wheat pita pocket cut in half
- In a small bowl, stir together the Greek yogurt and salsa.
- In a medium bowl, whisk together the eggs and water.
- Heat a small nonstick skillet over medium heat. Add the eggs and cook, scraping the pan occasionally, until the eggs are scrambled and just set.
- Add the salt, pepper, cheese, black beans and green onion to the eggs. Stir to combine.
- Scoop half of the egg mixture into each pita pocket half. Serve.
Disclosure: This post is sponsored by the Dairy Council of Utah & Nevada. All opinions are my own.
Made this for my teenage daughters lunch and she texted "Btw how did you make the lunch? It's vv good". Need I say anything else 😉
Colleen (Souffle Bombay)
a perfect nutritious grab & go breakfast!
Perfect! I really need some grab and go breakfast ideas, the hospital cafeteria breakfast consists of runny eggs, a lot of pork options and muffins.
Erin @ Texanerin Baking
The sandwich looks like such a hearty way to start the day!
And 1 in 5 is so sad. I can't even fathom that.