Eggless Recipes for a Healthy and Affordable Breakfast

Amidst soaring egg prices, many are seeking egg-free alternatives to maintain a nutritious and budget-friendly breakfast routine. Registered dietitian Melanie Marcus from Dole Food Company shares three simple and delectable eggless recipes that cater to both affordability and health.

Sweet Potato Breakfast Burritos

Ingredients:

• 1 tablespoon avocado oil
• 1/2 large sweet potato, peeled and finely chopped
• 1 Triple Quinoa & Kale Salad recipe (or 1 cup cooked quinoa mixed with 1/2 cup chopped kale)
• 1 package (14 ounces) firm tofu, patted dry and chopped
• 1/2 medium red bell pepper, finely chopped
• 1/4 cup hot sauce, plus additional for serving
• 12 (6-inch) thin white corn tortillas
• 1 jalapeño pepper, thinly sliced
• 1/2 cup roasted unsalted pepitas
• 2 limes, cut into wedges

Instructions:

1. Heat avocado oil in a large skillet over medium heat.
2. Add sweet potato and cook for 10 minutes or until golden brown and tender, stirring occasionally.
3. Add quinoa salad, tofu, and bell pepper. Cover and cook for 8 minutes or until vegetables are tender, stirring occasionally.
4. Stir in hot sauce and remove from heat.
5. Warm tortillas in the microwave or oven.
6. Fill tortillas with sweet potato mixture and top with jalapeño, pepitas, and lime wedges.

Banana Pancake Bites with Mango and Strawberry Dips

Ingredients:

• 1/4 cup chopped mango
• 2 tablespoons raw cane sugar
• 1/4 cup chopped strawberries
• 4 ripe bananas, peeled and cut into 1/2-inch pieces
• 1 cup protein pancake and waffle mix
• 2 tablespoons natural buttery spread with olive oil, melted
• Nonstick cooking spray

Instructions:

1. Preheat oven to 300°F.
2. Simmer mango and strawberries separately with sugar and water until soft. Purée both mixtures in a blender.
3. Whisk pancake mix, buttery spread, and water in a bowl.
4. Dip banana pieces in batter and cook in a skillet for 4 minutes per side.
5. Transfer bananas to a baking pan and keep warm in the oven.
6. Serve pancake bites with mango and strawberry dipping sauces.

Flaxseed Banana Muffins

Ingredients:

• 4 tbsp grounded flax seed
• 4 tbsp warm water
• 1 cup whole wheat flour
• 3/4 cup white flour
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp kosher salt
• 2/3 cup 1% milk
• 1 tbsp apple cider vinegar
• 1/3 cup maple syrup
• 1/3 cup neutral oil
• 1 tsp vanilla
• 1 cup mashed banana
• 1/2 cup chocolate chips or other mix-ins (optional)

Instructions:

1. Preheat oven to 350°F.
2. Line a muffin pan with paper liners.
3. Combine dry ingredients in a bowl and wet ingredients in another.
4. Add wet ingredients to dry ingredients and mix until just combined.
5. Add chocolate chips or other mix-ins.
6. Fill muffin tins with batter and bake for 20 minutes or until a toothpick comes out clean.

Tips from Melanie Marcus:

• These recipes are versatile and can be customized to your preferences.
• Consider adding protein powder to the banana pancake mix for a boost.
• Use different fruits or nut butters for the pancake bites’ dips.
• Experiment with various mix-ins in the flaxseed banana muffins, such as blueberries or zucchini.
• These recipes are not only egg-free but also gluten-free with appropriate substitutions.