5 Quick and Nutritious Breakfasts for Seniors
5 Quick and Nutritious Senior Breakfast Recipes
Breakfast is the most important meal of the day, giving the metabolism a jump-start on the day ahead. Whether the family recipe book seems overdone or there’s a morning time crunch, here are five of our favorite breakfast recipes.
1. Spinach, Bacon and Cheese Egg Casserole
Egg Casserole is a healthy and high protein breakfast option to whip together in the morning. The best thing about egg casserole is that it suits the wants of even the pickiest senior.
- 4 Eggs
- A pinch of Salt and Pepper
- 10 oz. of chopped spinach
- 16 oz. low fat cottage cheese
- 1 cup chopped green onions
- 1 cup grated cheddar cheese
- ¼ cup all purpose flour
- ¼ cup cooked and crushed bacon
- Preheat Oven to 350 Degrees
- Beat eggs, mix in salt and pepper
- Begin mixing in all other ingredients
- Bake in a glass, baking pan for about 40 minutes.
- Let it cool, and enjoy!
*Remember, any other meats or veggies can be substituted into the egg casserole for the senior’s liking!
2. Chocolate Covered Strawberry Overnight Oatmeal
Overnight oatmeal jars are a great way to prepare a meal in advance, that way there is a healthy, ready-to-go breakfast as soon as the senior is awake and hungry.
- 1 Cup Rolled Oats
- 2 Tablespoons Chocolate Protein Powder
- 1.5 Tablespoons Cocoa Powder
- 1 Cup Milk (almond milk is a super healthy substitute!)
- ½ Tablespoon Honey
- 4 Large Strawberries
- Place all ingredients, except the strawberries, in a container and mix them together. Let sit in the refrigerator overnight.
- In the morning, add more milk if it seems necessary.
- Slice strawberries and place on top with a few chocolate chips.
3. Mini Spinach Quiche Cups
Mini Quiche Cups are great for breakfast on the go, and just a fun, new twist to a traditional breakfast favorite. Similarly to a traditional quiche, quiche cups can have a variety of different ingredients (veggies, cheeses, breakfast meats, etc.).
- 7 Eggs
- 8 oz. Chopped Spinach
- 1 (small/medium) Chopped Onion
- 1 Tablespoon Oil
- 1 Cup Cheddar Cheese
- Salt and Pepper (optional)
- Preheat oven to 375 degrees
- Lightly grease the muffin pan
- Sautee the onions in a pan with the oil
- Crack and beat eggs in a mixing bowl (as if making scrambled eggs)
- Add spinach into the bottom of the greased muffin pan
- Top spinach with a spoon full of sautéed onions
- Top spinach/onion mix with cheddar cheese (about 1 tablespoon per muffin cup)
- Ladle egg mix into each cup of the muffin pan (each cup should only be about 2/3 full).
- Bake for 12 to 18 minutes, depending on the size of each muffin cup
Let cool and enjoy! Whether a senior plans to enjoy this tasty breakfast at the kitchen table or on his or her way out the day, it’s a perfect and healthy way to start the day
4. Waffles with Nut Butter and Bananas
If someone has a sweet tooth in the morning, these waffles will help that sugar fix while getting some protein and a boost of energy.
- 4 frozen whole-grain waffles
- 4 tablespoons almond butter or peanut butter
- 2 bananas, thinly sliced
- 1 tablespoon honey
- Toast the waffles according to the package directions.
- Dividing evenly, top with the almond butter, bananas, and honey.
5. Toast With Cream Cheese and Smoked Salmon
- 2 large slices country bread, toasted
- 1/2 cup plain low-fat Greek yogurt
- 4 ounces sliced smoked salmon
- 1/4 small red onion, thinly sliced
- 1 tablespoon capers
- Black pepper
- Dividing evenly, top the toast with the yogurt, salmon, onion, and capers. Season with the pepper.
Feeling hungry yet? With these recipes, breakfast will soon be the most exciting part of the day.