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teaspoon salt
3 tablespoons canola oil
2 large egg whites
½ cup low-fat (1%) buttermilk
½ cup carrot puree
1 ripe banana, mashed (about ½ cup)
2 tablespoons bittersweet or dark chocolate chips
Nonstick cooking spray
     
1. Preheat a waffle iron on high. In a large bowl or zipper-lock plastic bag, mix the flour, baking soda, baking powder, and salt. In another large bowl, beat the oil, egg whites, buttermilk, carrot puree, and banana with an electric mixer. Mix on low speed for 1 minute until smooth. Stir in the chocolate chips.
2. Add the flour mixture. Stir with a wooden spoon until just combined—the batter will be lumpy. Coat the waffle iron with cooking spray. Ladle 8 to 4 cup of the batter into each compartment of the iron. Cook until the top of the iron releases easily and the waffle is lightly brown, 4 to 5 minutes. Serve immediately.

    Jessica:
    My rule—chocolate chips at breakfast only happen on weekends or holidays.
     
    Calories: 298, Carbohydrate: 40 g, Protein: 7 g, Total Fat: 13.5 g, Saturated Fat: 2 g, Sodium: 565 mg, Fiber: 6.5 g

     

Scrambled Egg Muffins
    We eat lots of eggs—specifically egg whites combined with a whole egg, to lighten things up. Here I’ve added chickpeas to keep things low in fat but high in protein.
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QUICK!
Prep:
10 minutes
     
Total: 25 minutes
     
Yield: Serves 4
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Nonstick cooking spray
4 slices nitrate-free turkey bacon
3 large egg whites
1 large egg
½ cup chopped, low-sodium chickpeas, rinsed and drained
¼ cup nonfat (skim) milk
4 teaspoons grated Parmesan
     
1. Preheat the oven to 400°F. Coat an 8-inch square piece of aluminum foil with cooking spray and lay the bacon on the foil. Transfer to the oven and bake for 10–15 minutes while you prepare the egg filling.
2. In a small bowl, whisk the egg whites, egg, chickpeas, and milk. In a 6-cup muffin tin, coat 4 of the cups with cooking spray. Divide the egg mixture among the 4 cups. Remove the bacon from the oven and snip with scissors or thinly slice. Sprinkle the bacon over the eggs and top with 1 teaspoon of the Parmesan.
3. Bake until the eggs puff and are cooked through, 12 to 15 minutes. Remove from the muffin pan and cool slightly before serving.

    Jessica:
    This cute breakfast can be taken on the run, yet is elegant enough for a sit-down brunch.
     
    Calories: 117, Carbohydrate: 6 g, Protein: 14 g, Total Fat: 4 g, Saturated Fat: 1 g, Sodium: 370 mg, Fiber: 2 g

Bacon and Egg Cups
    These are simple to make. My kids love to help craft the little tortilla cups before they go into the muffin tin.
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QUICK!
Prep:
10 minutes
     
Total: 30 minutes
     
Yield: Serves 4
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Nonstick cooking spray
4 fajita-size (6-inch) whole-wheat tortillas
1 large egg
3 large egg whites
½ cup cauliflower puree
2 slices nitrate-free turkey bacon, chopped
4 tablespoons shredded reduced-fat (2%) cheddar cheese
Handful of chopped tomatoes and scallions (optional)
     
1. Preheat the oven to 350°F. In a 6-cup muffin tin, coat 4 of the cups with cooking spray. Hold up a tortilla and make 2 pleats, folding the tortilla into a cup. Press it down on the counter, so that you make the bottom flat and then fit it into one of the sprayed muffin cups. Repeat with the remaining tortillas.
2. In a small bowl, whisk the egg, egg whites, and cauliflower puree until smooth. Distribute the egg mixture among the four tortillas. Sprinkle with the bacon and cheddar cheese. Bake, uncovered, until the egg is cooked through and the cheese is melted and lightly browned, about 15 to 20 minutes. Serve topped with chopped tomatoes and scallions.

    Julian:
    I love how crispy the cup gets. It’s like eating a chip in the morning!
     
    Calories: 153, Carbohydrate: 14 g, Protein: 12.5 g, Total Fat: 5.5 g, Saturated Fat: 1.5 g, Sodium: 465 mg, Fiber: 0.5 g

Bird’s Nest
    Pasta that’s crunchy AND cheesy is irresistible, especially for breakfast! This looks so pretty, no one will guess you used last night’s leftover spaghetti.
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Prep: 5