What a perfect meal – breakfast in a cup ! These cook up perfectly and are a satisfying NON DIET breakfast for only 175 calories each. Bacon just makes everything better !

Bacon and Egg Cups

8 servings
175 calories per serving

Butter flavored Pam
ICBINB Spray (I Can’t Believe It’s Not Butter)
8 slices whole wheat bread
8 slices bacon
8 large eggs
Salt and pepper to taste

Preheat oven to 375 degrees. Spray regular size cupcake pan with Pam. Slightly flatten bread with a rolling pin or by pressing out by hand and then cut into 8 4 ¼ inch rounds. Place the rounds in the cups. Make sure the bread comes up the edges to form a cup. Spray each cup with 5 or so sprays of ICBINB Spray. Cook bacon until almost crisp (or use precooked bacon right out of the package). Lay 1 slice in each cup letting it dangle over the edges of the cup. Crack 1 egg over each cup. Sprinkle with salt and pepper and bake 20 minutes or until egg whites are set.

Either as a breakfast or a lunch, this egg sandwich is fabulous. It matches savory egg yolk with crisp spinach and creamy cheese and satisfies the soul

Egg and Spinach Muffin

1 serving
245 calories per serving

1 t butter
1 egg
Salt and pepper to taste
1 English muffin, split and toasted
1/4 c baby spinach leaves
1 wedge light Laughing Cow cheese (original Swiss or Garlic Herb flavored)

Melt butter and cook egg 2 minutes each side or until desired doneness. Sprinkle with salt and pepper. Spread cheese on toasted muffins, add egg and spinach and make a sandwich.

Heavy, filling and a great sandwich for a cold and blustery day. I think it works just as well as a breakfast sandwich as it does a lunch sandwich !

Ham and Bean Sandwich

1 serving
250 calories per serving

¼ c Egg Beaters
2 slices whole wheat toast
4 T white beans, mashed with salt and pepper and 1 t water and heated in the microwave one minute
4 slices very thin, lean baked deli ham
1 slice Kraft Singles cheese (American or cheddar)
Salt and pepper to taste
Pam

Heat skillet and spray with Pam. Scramble egg beaters or make a little circle out of them so they stay on the bread nicely.

Here’s a quick video to show you how to prep the eggs:

When toast is done, spread one piece with beans. Then add ham, cheese, warm eggs and sprinkle with salt and pepper, and top with the final piece of bread.

Sweet honey keeps all the ingredients stuck together. These are great to keep on hand for when you get a ‘sweets attack’. So healthy, so full of MUFAs, yet honey sweet and just a bit chocolaty.

Healthy Snack Bars

16 servings
109 calories per serving

2 1/2 c unsweetened puffed wheat cereal
1/2 c pecan halves, chopped medium fine
1/3 c salted roasted shelled pumpkin seeds / pepitas (just roast in oven 5-10 minutes)
1/4 c dried cranberries (craisins), coarsely chopped
3 T sesame seeds
1/2 c honey
1/2 t vanilla extract
1/8 t salt
1/2 cup mini semisweet or bittersweet chocolate chips (chop regular size ones)

Preheat oven to 300 degrees and line an 8×8 square baking dish with parchment paper letting it overhang so you have ‘handles’ to pull up the bars when done. Mix cereal, nuts, seeds and cranberries. In a saucepan heat honey, vanilla and salt 2-3 minutes. The pour this over the dry ingredients and mix well then add chocolate and press it all into the prepared pan and spread it out. You can spray a wooden spoon with Pam to help. Bake 30-35 minutes or until top is brown. Use a knife to loosen the bars from the unlined sides of the pan and lift the whole thing out and set on a rack to cool a bit. Cut into 16 bars.

Sometimes it’s the simplest things – and that is the case of this ‘recipe’. By adding a dusting of powdered sugar to already sweet fruit, you get a super taste sensation that the kids will gobble up. Try serving with some yogurt for a great breakfast.

Cantaloupe and Strawberries

4 servings
92 calories per serving

2 c strawberries, hulled and sliced
2 T powdered sugar
1 cantaloupe, seeds removed and cut into chunks or made into balls

Place fruit on a plate and sprinkle with sugar.

I love a dish you can make for a hungry breakfast crowd that doesn’t entail you standing at the stove being a short order cook You can put this one together and throw it in the oven then sit and have coffee and chat while it cooks up perfectly. It turns out a flavorful Mexican inspired dish that everyone enjoys !

Sausage Breakfast Wraps

10 servings
277 calories per serving

1 lb. Italian seasoned turkey sausage, casing removed
1 medium red bell pepper, diced
1 small onion, diced
32 oz. Egg Beaters
4 oz. can chopped green chiles
1 t chili powder
10 flour tortillas, warmed
1 ¼ c salsa
Pam

Preheat oven to 350 degrees. Cook sausage, peppers and onions in a skillet until sausage is done, and then drain on paper towels. Place in a 13×9 baking dish sprayed with Pam. Mix eggs, green chilies and chili powder and pour over the turkey mix. Bake uncovered 30-35 minutes or until set then break up with a spoon. Place 2/3 c of egg mix down the center of each tortilla then wrap up securely.

Here is a video that will show you how to fold up a wrap securely

The ginger in this recipe is a nice unexpected flavor that makes it just perfect. This works just as well with regular bread and with a quick dip rather than chilling over night.

Spiced French Toast

2 servings
352 calories per serving (1 serving = 3 slices)

2 eggs
2 egg whites
¾ c skim milk
1 T sugar
1 T molasses
¼ t ground ginger
¼ t ground allspice
1/8 t salt
6 slices French bread (3/4 inch thick)
2 t butter

Mix eggs, whites, milk, sugar, molasses, ginger, allspice and salt. Place bread in a 13×9 baking sheet and out the egg mix over it and refrigerate overnight. Heat butter on a griddle and cool bread 3 minutes each side.

Talk about decadent and delicious !! This breakfast dish will give you legendary ‘short order cook’ status ! The bananas and cream cheese make a perfect middle to the grilled raisin bread.

Grilled Banana French Toast

8 servings
206 calories per serving

8 slices 80 calories cinnamon raisin bread
2 medium bananas, in slices
1 c skim milk
4 oz. cream cheese, softened
3/4 c egg beaters
1/3 c Splenda
3 T flour
2 t vanilla
Powdered sugar (optional)
Pam

Spray skillet with Pam and heat well. Mix milk, cheese, eggs, sugar, flour and vanilla with a mixer until. Take 4 slices of bread and spread with cream cheese then add banana slices and top with the remaining bread. Gently dip into the egg mix and then place on pan and cook 2-3 minutes. Flip and cook another 2 minutes. Cut in half and sprinkle with powdered sugar before serving.

Eat this for breakfast, as a side dish, as a snack – it’s so healthful and sooooo good. I am very picky about my citrus – I don’t like to eat any of the membrane – just the sweet, succulent fruit. So I cut it in this method that many restaurants and chefs use…

Citrus Salad

2 servings
94 calories per serving

1 large grapefruit cut into sections
1 medium orange cut into sections
1 blood orange cut into sections

Mix all together and serve. This will last several days in the refrigerator.

A nice change to the regular boring old oatmeal. This one adds lotsa flavor without adding too much sugar. And the serving size is sure to fill you up !

Pumpkin Oatmeal

1 serving
272 calories per serving

1 c water
Pinch salt
1/3 c quick oats
1/4 c canned pumpkin
2 T almonds, toasted and chopped
1/4 t cinnamon
2 t brown sugar
Pinch nutmeg

Toast almonds by placed in a hot skillet for 5 minutes. Bring water to boil and add salt and oats. Cook, stirring, for 90 seconds. Combine the rest in a small bowl. Reduce heat to low and stir in the pumpkin mix. Sprinkle with nuts. Serve immediately.