A Hearty, Protein-Based Breakfast

You might have overindulged on holiday treats, but now it’s time to get your healthy diet back on track! A hearty, protein-based breakfast will help keep your eating in line for the entire day, making you less susceptible to overeating later in the day. There is great evidence that front-loading helps with both weight and blood glucose management, but the key is that the meal must be high in protein. Cheryl Marco, RD, a clinical dietician and certified diabetes educator in the division of endocrinology shares three excellent breakfast options to kickstart your day!

Cheese and Broccoli Frittata

Broccoli and Bacon Muffin Tin Frittatas


  • Cooking spray
  • 2 cups small broccoli florets, steamed or microwaved (or any vegetable you have on hand)
  • 3 bacon slices, cooked and crumbled
  • 8 large eggs
  • ¼ cup milk
  • ½ tsp. salt
  • ½ tsp. freshly ground black pepper
  • 2oz. sharp cheddar cheese, shredded


  1. Preheat oven to 350 degrees F.
  2. Coat a 12 cup muffin pan with cooking spray. Divide broccoli and bacon evenly among cups.
  3. Whisk eggs, milk, salt, and peppers together in a large bowl. Divide egg mixture evenly among muffin cups. Sprinkle cheese evenly on top. Bake at 350 degrees F for 18 minutes or until just set. Cool on a wire rack for 2 to 3 minutes. Carefully run spatula or knife around the edges to loosen frittatas.

Nutrition Facts 

Serves 12, per serving:

  • Calories: 168
  • Protein: 13g
  • Fat: 12g
  • Carbohydrate: 3g

overnight oatmeal

Overnight Oatmeal


  • ¼ cup steel cut oats
  • ¼ cup plain yogurt
  • ½ cup of milk
  • 1 Tbsp. chia seeds
  • ½ Tbsp. natural peanut butter or almond butter
  • cinnamon to taste


  1. Combine all ingredients together in a jar and place in refrigerator overnight. Serve in the morning and enjoy

Nutrition Facts

Serves 1, per serving:

  • Calories: 380
  • Protein: 21g
  • Fat: 7g
  • Carbohydrate: 39g

Breakfast casserole

Breakfast Casserole


  • 8 slices of 100% sprouted grain bread (i.e. Ezekiel brand)
  • 8 large eggs
  • ½ pound of turkey sausage, cooked according to package instructions if necessary and crumble into small pieces
  • 2 cups milk
  • ¾ cup reduced-fat cheddar and or mozzarella cheese


  1. Lightly oil or spray a 9x 13-inch pan with non-stick cooking spray
  2. Place bread slices at the bottom of the prepared pan
  3. Mix together eggs, sausage, milk, and cheese until well combined. Pour over bread mixture.
  4. Cover and refrigerate for several hours or overnight
  5. Preheat oven to 350 degrees and remove casserole from refrigerator
  6. Bake for about 40 minutes or until set and puffy. Serve hot.

This is a very basic casserole. You could vary this by adding cooked or raw vegetables such as onions, mushrooms, peppers, asparagus, tomatoes, etc. You could replace the turkey sausage with soy sausage, Canadian bacon, or lean ham. You could try a different type of cheese such as feta or parmesan, (Use less of these because they are very flavorful). This is especially good topped with salsa.

Nutrition Facts

Per serving:

  • Calories: 245
  • Protein: 22g
  • Fat: 9g
  • Carbohydrate: 19g

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