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
Ingredients
- 2 tablespoons nonfat plain Greek yogurt
- 2 tablespoons salsa
- 2 eggs
- 2 tablespoons water
- 1/8 teaspoon salt
- 1/8 teaspoon ground pepper
- 1/4 cup canned black beans drained & rinsed
- 3 tablespoons shredded cheddar cheese
- 1 green onion thinly sliced
- 1 whole wheat pita pocket cut in half
Instructions
- 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.
Notes
Nutrition
Disclosure: This post is sponsored by the Dairy Council of Utah & Nevada. All opinions are my own.
Taylor @ Food Faith Fitness says
I LOVE the Fuel Up to Play 60 program! SUCH a great cause!
And these pitas are equally great! I prefer pitas to sandwiches, and throw an egg in or on anything, I am one happy muncher! Pinned!
Aimee @ ShugarySweets says
Love the pita!!! Such a healthy breakfast idea, my kiddos would love this one!
[email protected]+RE says
Love this yummy breakfast! We love to mix up eggs in different recipes, even for dinner!
The Food Hunter says
This is perfect for me…I am always looking for on the go options
krista @joyfulhealthyeats says
Love these… the pitas are a perfect on the go vehicle for a healthy egg sandwich!
And that quote “do as i do” … sooo sooo important to remember as a parent. Sometimes I think we model a double standard, you do this but I can do that which is so not what we want to do. We need to be the example. Great message Dara!
Angie says
These look amazing! My whole family would love them. Our county has free breakfast for everyone, regardless of income, we’re pretty lucky. My son doesn’t take advantage of it though, he would rather eat at home. Isn’t it weird how such a huge portion of the population is really obese, and yet so many others are hungry? Just so unfair.
[email protected] Mom says
That is shocking that 1 in 5 come to school without having eaten. So very sad! I lvoe this on the go recipe. I also love to add yogurt with salsa, especially for the kids to make it less spicy for them.
Liz says
A nice recipe Dara. Thank you. I feel so bad for all those!
Alice @ Hip Foodie Mom says
I love that the Dairy Council of Utah & Nevada hosted an assembly for the kids! that’s so awesome! My 4 year old is already learning about the 4 food groups in pre-k . . she came home yesterday with a collage of protein rich foods. . it made me so happy!! 🙂 love these breakfast pitas!!!
Des @ Life's Ambrosia says
Loving that this is in a pita! Perfect for busy mornings!
Marjory @ Dinner-Mom says
A great program and a great recipe. Could you make the whole thing and reheat it in the morning too? I would love this for breakfast..and lunch too!
Lindsey | Cafe Johnsonia says
My girls are going to be so happy when I make this for breakfast! I love sending them off with a healthy, filling meal to start their day. I love the Dairy Council of UT and Nevada – good people. 🙂
claire @the realistic nutritionist says
My husband would adore these!! <3
Stephanie @ Back for Seconds says
This looks like the perfect way to start the day! Yum!
Sylvie | Gourmande in the Kitchen says
I’m always up for eggs in the morning!
Alex Caspero MA,RD (@delishknowledge) says
I eat pitas like this at least twice a week! Scrambled eggs in a tortilla or a pita is my favorite way to enjoy a quick, healthy meal. Love the idea of black beans and salsa sauce. Yum!
Lora @cakeduchess says
It’s really great that Dairy Council of Utah & Nevada hosted an assembly for the kids! It is so sad to know how many kids go to school hungry. I know that many have their meals only at school if they are on the free meal programs. A wonderful breakfast pita with protein and delicious, Dara!
Marla Meridith says
Looks so tasty Dara!!
Miss @ Miss in the Kitchen says
My boys would really love these breakfast sandwiches. Great idea to use the pitas, perfect for those mornings they are rushing out the door.
Martha @ A Family Feast says
What a great breakfast on the go! Love that salsa!
Erin @ Texanerin Baking says
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.
Gwen @SimplyHealthyFamily says
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.
Colleen (Souffle Bombay) says
a perfect nutritious grab & go breakfast!