Fall can be an overwhelming season — school is back in full swing, the craziness of the holidays are right around the corner, and darker mornings can make it tough to get yourself going. 

All the more reason to load up on a healthy breakfast to help you power through the day.

But here’s the thing, though.  With more on your plate this season, there’s a good chance that you have less time than ever to devote to making breakfast.

And that becomes even harder when you have to take time worrying about the macros of everything on your plate.

So does that mean you’re stuck with the same, boring egg whites, day after day, if you want to hit your macro goals?

That’s one option. 

Or you could try it our way — with these 5 macro-friendly breakfast recipes that will keep your tastebuds happy, your energy high, and your macros on track.  Check them out for a healthy and delicious breakfast that pairs perfectly with your crazy schedule.

Photo Courtesy of A Dash of Macros

1. Chicken Sausage Breakfast Sandwich

Not only does this make for a great start to your morning, but these sandwiches can easily be prepped ahead of time and reheated.  They may take a little prep, but you can use them to stock your fridge with quick, tasty options for the whole week ahead.

Makes 4 Servings

Ingredients

• 10 g Fresh Garlic, diced
• 50g Yellow onion, diced
• 20 g Jalapeno, diced
• ¼ tsp Black Pepper
• ¼ tsp Red Pepper Flake
• 2 tsp Hot Sauce of choice
• 1 tsp Fresh Oregano

• 6 oz 98% Lean Ground Chicken
• ½ tsp Extra Virgin Olive Oil
• 4 Large Whole Eggs
• 4 Light Multi-Grain English Muffins
• 80 g white cheddar cheese, sliced (about 1-2 slices per sandwich)

Instructions

• Heat a large pan over medium heat.
• While the pan is warming, combine garlic, onion, jalapeno, black pepper, red pepper, hot sauce, oregano, and ground chicken in a medium bowl. Mix together until all ingredients are well combined.
• Separate the chicken mixture into 4 balls and then flatten each ball out to ¼ inch thick patties.
• Add the oil to the pan. Then place each chicken sausage patty in the pan. Cook on medium for about 4 minutes on the first side, then flip and cook for an additional 3-4 minutes. The patties will be a golden brown on both sides when it is done.
• Heat a large pan over medium-high heat and spray the pan with non-stick cooking spray. Crack each egg into the pan (the high heat will help prevent the eggs from spreading too much).
• Cook the eggs for about 3 minutes on the first side. The egg white should look just about cooked through. Then flip and turn the heat down to low, cook on the other side for 1-3 minutes. (Cook to your desired doneness — 1 minute for a runny yolk, 3 minutes for a harder yolk.)
• To assemble the sandwiches: Take the bottom half of the english muffin, then your chicken sausage patty, topped with a slice or two of your white cheddar cheese, then your cooked egg, and finish will your other half of the english muffin.
• Enjoy immediately, or wrap in parchment paper and save to eat throughout the week.

Nutrition Facts

(Per serving)

Calories: 330

Carbohydrates: 30g

Protein: 28g

Fat: 14g

Recipe via A Dash of Macros

Photo Courtesy of Lillie Eats and Tells

2. Greek Yogurt Berry Tart

Here is a breakfast that can double as dessert!  Satisfy your sweet tooth and give your body the fuel it needs to keep going all day with this simple, healthy addition to your breakfast routine.

Makes 8 Servings

Ingredients

• 2 cups graham cracker crumbs
• ½ cup granola 
• 5 tbsp butter, melted
• 5 cups Dannon Light and Fit Vanilla Greek Yogurt
• 1 cup sliced strawberries*
• ½ cup blackberries*
• ¼ cup raspberries*

*Substitute with any berries or fruit of choice as desired.

Instructions

• Preheat oven to 350 degrees.
• Crumble the graham crackers and granola to a fine consistency (a food processor works great for this).
• Add butter and mix to combine.
• Press the graham cracker mixture into a greased pie pan and bake for about 10 minutes.
• Allow the crust to cool completely, then add the Greek yogurt.
• Top with fruit and enjoy.

Nutrition Facts

(Per Serving)

Calories: 227

Carbohydrates: 26g

Protein: 9g

Fat: 10g

Recipe via Lillie Eats and Tells

Photo Courtesy of Physical Kitchness

4. Sweet Potato Blueberry Breakfast Bars

Looking for low-calorie, low-carb breakfast options to start your morning?  At just 70 calories per serving, these gluten-free, paleo-friendly breakfast bars are just what you ordered.

Makes 12 Servings

Ingredients

• ¾ cup mashed sweet potato
• 1 tbsp vanilla extract
• 1 tbsp coconut oil, melted
• 1 tbsp raw honey
• 1 egg
• ½ cup almond meal
• ⅛ cup coconut flour
• ¾ tsp baking powder
• ½ cup blueberries

Instructions

• Preheat oven to 350 degrees.
• Roast or microwave one large sweet potato until soft. Scoop out the inside and reserve 3/4 cup.
• In a medium bowl, combine the mashed sweet potato, vanilla extract, melted coconut oil, raw honey, and egg.
• Add the almond meal, coconut flour, and baking powder. Mix well.
• Grease a 9×5 inch loaf pan and pour in the batter, pushing it into all the corners and middle of the pan to avoid large air bubbles. Smooth out the top.
• Place the blueberries in a single layer on the top and gently press the berries into the batter.
• Bake for 35-40 minutes, or until the middle is set.
• Let cool and cut into small bars. Serve immediately or refrigerate to store.

Nutrition Facts

(Per serving)

Calories: 70

Carbohydrates: 6g

Protein: 2g

Fat: 4g

Recipe via Physical Kitchness

Photo Courtesy of Macrostax

4. 5-Minute Breakfast Burrito

Does it get any better than a breakfast burrito?  Not only is it delicious, but this recipe has the added bonus of being ready in a snap — making sure that you get the breakfast you need, no matter what the morning throws at you.

Makes 1 Serving

Ingredients

• 2 eggs (100g)
• 1 “Mission” 7-inch (49g) flour tortilla
• 3 slices (56g) deli turkey breast
• 2 tablespoons (33g) mild salsa
• *Optional mix-ins: fresh cilantro, chopped onion, avocado, shredded cheese, or diced tomatoes (macros not included)

Instructions

• Scramble the eggs in a nonstick skillet over medium-low heat. Season with salt and pepper to taste. Spoon the cooked eggs into the center of the tortilla.
• You can either leave the deli meat slices whole, or chop into bite-sized pieces. Heat the deli turkey in the skillet for a few minutes until warmed through.
• Add the turkey and salsa to the eggs in the center of the tortilla. Add any of the optional mix-ins if desired.
• Fold each end inwards and roll up. If eating immediately, enjoy! If saving for later, wrap in aluminum foil. Unwrap and heat in the microwave before eating.

Nutrition Facts

(Per serving)

Calories: 362

Carbohydrates: 31g

Protein: 27g

Fat: 13.5 g

Photo Courtesy of Lillie Eats and Tells

5.  Pumpkin Protein Kodak Waffles

These beauties combine the best of a fall brunch with a serious punch of protein.  And at only 232 calories, the macros on this dish are a steal — without sacrificing anything in the taste department.  

Makes 1 Serving

Ingredients

• 35 g Kodiak cakes mix
• 6 g vanilla protein powder (we suggest Vanilla Milkshake Isothority by Nutrithority)
• 50 g egg whites
• 60 g puréed pumpkin
• ¼ cup water
• ¾ tsp pumpkin spice

*Optional toppings: Walden Farms pancake syrup, fat free whipped cream, mini chocolate chips, raspberries (macros not included)

Instructions

• As you preheat your waffle iron, combine all pancake ingredients in a large bowl
• Spray iron, scoop half the batter on, cook, remove, repeat!
• If you choose, top Walden Farms syrup or favorite low sugar syrup, fat free whipped cream, mini chocolate chips, and berries.

Nutritional Facts

(Per Serving)

Calories: 232

Carbohydrates: 26g

Protein: 32g

Fat: 2g

Recipe via Lillie Eats and Tells

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