Fall brings a comfort with it – warm colors, cozy sweater weather, shorter days and an invitation to enjoy wholesome locally-sourced food. While the cooler climes of autumn typically evoke hearty soups, it’s also the perfect time to incorporate a nutrient-dense breakfast into your daily schedule. Beginning the day with a good breakfast kick-starts your metabolism and provides the energy needed to get up and go. It also fuels the brain, setting you up for success at work, school, home or on the go. This fall, pack your pantry with seasonal goods, and expand your recipe book with these Aspen Valley Hospital Dietitian Demos recipe ideas for healthy fall breakfasts.
Foods in Season in the Fall
According to the U.S. Department of Agriculture, the following foods are typically in season every fall. If your local farmer’s market extends into autumn, keep an eye out for this produce, or make sure to add a daily dose of fall ingredients to your grocery list.
- Bell Peppers
- Brussels Sprouts
- Collard Greens
- Green Beans
- Sweet Potatoes & Yams
- Swiss Chard
- Winter Squash
Rainbow Quinoa Breakfast Bowl
Courtesy of @sailor_bailey, these hearty breakfast bowls are the perfect way to use up leftover veggies in your fridge, or create a colorful assortment of fresh fall produce. Either way, the veggie-quinoa combo will leave you feeling full, energized and healthy!
Rainbow Quinoa Breakfast Bowl Ingredients:
- 1 c. quinoa
- 1 c. cherry or other bite-sized tomatoes
- 2 eggs
Rainbow Quinoa Breakfast Bowl Instructions:
- Start with a cup of quinoa, cooked per package instructions. This gives your breakfast a healthy dose of protein that will carry you through the day.
- After that, cover the bottom of a small baking dish with a handful of cherry tomatoes and cover with salt and balsamic. Roast until tomatoes blister.
- Scramble two eggs and sprinkle with feta cheese if you like.
- Cover the quinoa with the eggs and roasted tomatoes. From there, the options are endless!
Additional toppings can include:
- Fresh avocado
- Roasted sweet potato
- Pickled onions
- Fresh arugula
Pumpkin Pie Baked Oats
If you need a sweet nudge to get you out of bed in the morning, these pumpkin pie baked oats are sure to do the trick. The best part is you can make this breakfast the night before, then wake up to the flavors of a warm holiday cake filled with seasonal spice.
Pumpkin Pie Baked Oats Ingredients:
- 2 c. old-fashioned oats
- 1 T. pumpkin pie spice
- 1 t. baking powder
- 1 c. pumpkin puree
- 1 c. milk of choice
- ¼ c. honey or pure maple syrup
- 2 large eggs
- 1 t. vanilla extract
- ⅓ c. chocolate chips
Pumpkin Pie Baked Oats Instructions:
- Preheat the oven to 375°F and grease an 8×8 baking dish with cooking spray.
- Mix together oats, baking powder and pumpkin pie spice.
- Whisk in pumpkin, milk, eggs, honey or maple syrup, and vanilla.
- Pour mixture into the prepared baking dish, topping with a few additional chocolate chips.
- Bake for 35 minutes.
- Let the oatmeal cool slightly before slicing.
- Serve with a drizzle of maple syrup for a treat!
Spiced Sweet Potato Breakfast Hash
If you prefer savory over sweet, this flavor-infused dish is an excellent, healthful choice. Cumin, paprika and cinnamon combine to create a culinary delight and a great way to start any day.
Spiced Sweet Potato Breakfast Hash Ingredients:
- 2 large sweet potatoes, peeled and diced
- 1 red bell pepper, diced
- 1 small red onion, diced
- 2 cloves of garlic, minced
- 1 T. olive oil
- 1 t. ground cumin
- 1 t. paprika
- 1/2 t. ground cinnamon
- Salt and black pepper to taste
- 4 large eggs
- Fresh cilantro, chopped (for garnish)
Spiced Sweet Potato Breakfast Hash Instructions:
- Preheat the oven to 400°F.
- In a large cast-iron skillet, heat the olive oil over medium heat.
- Add the diced sweet potatoes and sauté until lightly browned and tender, about 10 minutes.
- Add the red bell pepper, red onion and garlic to the skillet. Sauté for an additional 5 minutes until the vegetables are softened.
- Sprinkle the cumin, paprika, cinnamon, salt and black pepper over the vegetables. Stir well to evenly coat.
- Transfer the skillet to the preheated oven and bake for 15 – 20 minutes until the sweet potatoes are crispy and golden brown.
- Meanwhile, prepare the eggs as desired (poached, fried, or scrambled).
- Serve the sweet potato hash onto individual plates and top each portion with a cooked egg.
- Garnish with fresh cilantro and additional salt and pepper to taste.
Apple Pie Overnight Oats
Overnight oats are an excellent heart-healthy fall breakfast to have in your quiver, and the best part is you make them the night before. Simply reheat first thing in the morning, or serve cold on the go! This recipe combines oats with the quintessential fall flavors of apple pie.
Apple Pie Overnight Oats Ingredients:
- 1 c. nut or oat milk
- ½ c. oats
- 1 ½ T. chia seeds
- ¼ t. cinnamon
- ½ t. vanilla
- ¼ c. Greek yogurt
- ½ c. chopped apples
- 1 t. honey
- ¼ c. mixed nuts or trail mix
Apple Pie Overnight Oats Instructions:
- In a covered dish such as a mason jar, combine the milk, oats, chia seeds, cinnamon and vanilla together and mix well.
- Then, gently stir in Greek yogurt, apples, honey and nut mixture.
- Place in the fridge to soak overnight (up to 1 week).
- When ready to eat, remove from the fridge and eat hot or cold. Enjoy!
Veggie-packed Breakfast Quesadillas
This fast, easy, hand-held breaky comes courtesy of @sailor_bailey. Her quick tip is to fry up the cheese first for a crispy, melty quesadilla middle.
Veggie-packed Breakfast Quesadillas Ingredients:
- 3 – 4 eggs
- ¼ t. each basil, garlic, salt, paprika
- A sprinkle of cheddar cheese
- Chopped spinach
- Chopped tomatoes
- Minced red onion
Veggie-packed Breakfast Quesadillas Instructions:
- Let the cheese melt and become slightly crispy in the pan. Then scramble in the eggs and herbs.
- Place the tortilla on top of the egg scramble and flip over to slightly brown the tortilla.
- Sprinkle tomatoes, spinach, and red onion on top of the eggs and cheese.
- Fold in half and dive in!
Whether it’s sweet or savory, this fall, start your mornings with a healthy breakfast designed with fresh local produce in mind. These quick and easy recipes make it easy to incorporate a nutrient-packed meal into your morning routine.