Tag: healthy breakfast

Healthy Spinach and Mushroom Scramble – Simply Scratch
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This Healthy Spinach and Mushroom Scramble is filling and delicious. A scrambled egg breakfast with sautéed onions and mushrooms and a diced veggie breakfast sausage. Serve with toast or on its own. This recipe serves 1 but can easily be doubled or quadrupled.

This is a favorite breakfast of ours.

I make this at least 3 times a week and it still hasn’t gotten old. And I always keep everything on hand; even prepped minced onion and sliced mushrooms so I can make this wholesome breakfast in minutes. The flavors are simple yet work so deliciously well together. I prefer use spicy veggie breakfast sausage in this scramble because for one, they’re already cooked and only need to be warmed up. And secondly, I like their flavor better than traditional breakfast sausage and they aren’t as greasy.

This healthy spinach and mushroom scramble is easy and filling, keeping you satisfied all morning long.

To Make This Healthy Spinach and Mushroom Scramble You Will Need:
- light olive oil
- diced onion (red, yellow or white)
- sliced mushrooms
- kosher salt
- freshly ground black pepper
- baby spinach
- eggs
- cooked sausage patty (I prefer spicy veggie sausages)
- grated Parmesan cheese.
Heat 2 teaspoons olive oil in a 10-inch non-stick skillet over medium-low heat.

Add in 1 tablespoon (go ahead and eyeball it) of diced onion, a cup of sliced mushrooms and a pinch of kosher salt. As for the type of mushrooms, I use cremini but any mushrooms will work just fine.

Meanwhile crack two eggs into a bowl and add a pinch of kosher salt and freshly ground black pepper.

Whisk until light and fluffy, then set aside.

Once the onions are soft and the edges of the mushrooms are golden brown.

Next, add in 1 cup or a large handful of baby spinach. Season with freshly ground black pepper.

Continue to stir until the spinach starts to wilt.

Then scoot this mixture off to the side of the pan. Reduce the heat to medium-low and pour in the beaten eggs.

Use a rubber spatula to scrape and fold the eggs until they just fully cooked.

Next add in the diced veggie sausage.

And stir to heat through.

Serve in a bowl and top with freshly grated parmesan cheese.

And micro greens, if you want to be fancy.

Enjoy! And if you give this Healthy Spinach and Mushroom Scramble recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 1 serving

Healthy Spinach and Mushroom Scramble

This Healthy Spinach and Mushroom Scramble is filling and delicious. A scrambled egg breakfast with sautéed onions and mushrooms and a diced veggie breakfast sausage. Serve with toast or on its own. This recipe serves 1 but can easily be doubled or quadrupled.

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

1 olive oil spray

1 tablespoon minced onion, red, white or yellow

1 cup sliced mushrooms, white button or cremini

2 large eggs

1 pinch kosher salt, more or less to taste

1 pinch freshly ground black pepper, more or less to taste

1 cup baby spinach

1 Morningstar Hot & Spicy breakfast sausage patty, heated through and diced

1 tablespoon parmesan cheese

Heat olive oil in a 10-inch non-stick skillet over medium heat. Add in the onions and mushrooms and a small pinch of kosher salt. Stir and sauté until the onions are soft and the mushrooms edges are golden.

Meanwhile, crack the eggs in to a mixing bowl. Add a pinch of kosher salt and some freshly ground black pepper. Use a whisk to beat the eggs until light and fluffy. Set aside.

Next add in the spinach and a few grinds of freshly ground black pepper. Stir and sauté until it begins to wilts. Scoot the spinach mushroom mixture off to the side and reduce the heat under the pan to medium-low. Then pour in the beaten eggs. Stir and fold the eggs, cooking them until starting to set. Working the spinach and mushrooms into the eggs as they start cook.

Once the eggs are fully cooked, add in the diced sausage and heat through.

Serve the scramble in a bowl, sprinkle with 1 tablespoon of freshly grated parmesan and micro greens (if using).

This is optional but I like to serve this topped with micro greens.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Serving: 1serving, Calories: 200kcal, Carbohydrates: 6g, Protein: 17g, Fat: 12g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 1g, Cholesterol: 375mg, Sodium: 297mg, Potassium: 652mg, Fiber: 1g, Sugar: 2g, Vitamin A: 3393IU, Vitamin C: 9mg, Calcium: 161mg, Iron: 3mg

Author: Laurie McNamara

Course: Breakfast

Cuisine: American
This recipe was originally posted on October 22nd, 2018 and has been updated with clear and concise instructions, new photography and helpful information.
This post may contain affiliate links.

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Laurie McNamara

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January 8, 2026
Trying to Eat Better? These Recipes Make It Easy

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This post may contain references to products from one or more of our advertisers. Oh Sweet Basil may receive compensation when you click on links to such products.

Now that the holidays are over, it’s time to reset with healthy recipes that make you feel good without sacrificing flavor. This collection is packed with nourishing meals to help you ease back into smarter eating.

We focus on healthy food year-round, but everyone needs a jumpstart sometimes. From protein-rich breakfasts to veggie-forward dinners, wholesome snacks, and lighter desserts, these recipes will keep you full, energized, and excited to eat well all week long.

Healthy Breakfast Recipes

Breakfast is the most important meal of the day! Getting some good protein in at the start of the day sets you on the right track. We have protein shakes or smoothies almost every morning.

High Protein Egg Bake

A hearty breakfast casserole loaded with eggs, veggies, and protein to keep you full until lunch.

Almond Joy Protein Shake

All the chocolate-coconut-almond flavor you love in a nourishing shake that tastes like dessert.

Protein Waffles

Crisp, golden waffles with added protein to balance flavor and nourishment.

High-Protein Healthy Dinners

These dinners make protein the star for meals that satisfy and support your goals. Perfect for weeknights when you need something delicious, filling, and not fussy.

Roasted Chicken

Simple, juicy roasted chicken that’s endlessly versatile for meals all week long.

Chicken Fajitas

A sizzling skillet of peppers, onions, and seasoned chicken that’s better than takeout.

Thai Peanut Steak Salad

Tender steak tossed in a creamy peanut dressing with crunchy veggies for the best texture combo.

Plant-Forward & Vegetarian Favorites

Veggie-forward meals that don’t skimp on flavor or satisfaction. These recipes prove that plant-based eating can be hearty, filling, and totally crave-worthy.

Sweet Potato Enchiladas

A sweet-savory enchilada bake loaded with fiber-rich sweet potatoes and spices. You won’t even miss the meat

Vegetarian Chili

A cozy, hearty chili packed with beans, veggies, and warm spices.

Low-Carb Options

Balanced, nutrient-dense meals that cut back on carbs without sacrificing flavor. Perfect for lighter dinners and meal prep.

Zucchini Lasagna

All the lasagna flavor you love, made lighter with thin-sliced zucchini “noodles.”

Chicken Lettuce Wraps

Crunchy, fresh wraps with seasoned chicken—perfect for handheld, low-carb dinners.

Healthy One-Pan & Sheet Pan Meals

Minimal cleanup and maximum flavor, these recipes let the oven or skillet do the heavy lifting.

Sheet Pan Kielbasa

Roasted sausage and veggies for a quick, satisfying meal with built-in leftovers.

Asian Shrimp Noodles

Stir-fried noodles with shrimp and veggies in a savory sauce—fast food at home.

Satisfying Salads & Nourishing Bowls

Bowls and salads that feel like full meals. Crunchy textures, colorful veggies, and delicious dressings make these recipes standouts.

Wholesome Snacks & Light Bites

I am a major snacker! It is just too long between meals so I need a little something in between. Making healthy snack choices can be hard because it’s so easy to grab something quick and likely unhealthy.

Greek Salad Skewers

Bite-size skewers with all the flavors of Greek salad that are great for snacking or parties.

Cowboy Caviar

A zesty, colorful dip that’s packed with beans, corn, and veggies.

Healthy Sides Everyone Loves

Easy veggie sides that brighten up every meal and make eating well incredibly simple.

Comforting Soups & Stews

Warm, cozy bowls that fill you up with wholesome ingredients creating comfort food without the heaviness.

Healthier Desserts (Yes, They Exist!)

When the sweet craving hits, these better-for-you treats deliver satisfaction without going overboard.

Eating healthy shouldn’t feel complicated or boring. These recipes are flavorful, filling, and family-approved, making it easier to stay on track without feeling deprived. Whether you’re easing back into routine or looking for fresh inspiration, we hope this healthy recipes roundup gives you delicious ideas you’ll return to again and again.

Let us know which ones you try—we love hearing your favorites!

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Sweet Basil

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January 4, 2026
The High-Protein Breakfast Casserole You Didn’t Know You Needed
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This healthy cottage cheese egg bake is a high protein breakfast recipe from both eggs and cottage cheese! Our fluffy and flavorful breakfast casserole is so easy to make with just a handful of ingredients (eggs, cottage cheese, tomatoes, basil cheese, and roasted red bell pepper) in less than 50 minutes!

I eat eggs multiple times a week in many different forms. While I’m not opposed to making scrambled eggs or a fried egg on a daily basis, I love prepping a batch of spinach, sausage and egg casserole or a cheesy monterey jack souffle (one of our most popular breakfast casserole recipes) to have on hand during the week.

My favorite egg casserole with cottage cheese is the perfect meal prep recipe for the weekend! I love making a healthy breakfast casserole on the weekend that I can enjoy throughout the week. It’s such a great way to have easy breakfasts on hand for those busy weekday mornings and lunches when I need something quick, easy and good for me.

Cottage Cheese is a Great Source of Protein!

Um, cottage cheese is totally having a moment right now and I am here for it! I have vivid memories of my parents eating a bowl of peaches or pears with cottage cheese and now I see why.

It’s loaded with protein! I’ve been experimenting with ways to add more protein to meals, and cottage cheese is a major winner. Using low-fat cottage cheese is a great way to increase protein without feeling too full. Try my 7 Minute Savory Oatmeal, VIRAL High-Protein Cottage Cheese Beef & Sweet Potato Bowl, or these fluffy cottage cheese pancakes!

Diet for Perimenopause

Being in my 40’s I’m fully aware of all the women dealing with Perimenopause. Because of this, I ensure my protein intake is well over 100 grams a day.

Higher protein helps me with my goals of building muscle and strength as it’s important to maintain muscle as we age. Cottage cheese is also a high calcium food which is fantastic for bone health. Just one serving of this dish is 17 grams of protein!

Ingredients for the Best Cottage Cheese Egg Bake
- Whole Eggs: The star of the casserole. Eggs provide structure, richness, and that fluffy, custard-like texture when baked. They also add protein to keep the dish filling.
- Cottage Cheese: Adds creaminess, moisture, and a protein boost without making the casserole heavy. Use low fat or full-fat cottage cheese.
- Shredded Mozzarella Cheese: Brings a mild, melty cheesiness to balance the tang of the cottage cheese. It adds richness and helps the top brown beautifully. You can use cheddar cheese or parmesan cheese or even omit the cheese altogether if you want.
- Cherry Tomatoes: Juicy, slightly tangy bursts of flavor that cut through the richness of the eggs and cheese. They also add brightness and bursts of fresh flavor.
- Roasted Red Bell Peppers: Adds a sweet, smoky flavor and a pop of color. Peppers also bring extra moisture and natural sweetness to balance the eggs. Can be omitted if desired.
- Fresh Basil Leaves: Brings fresh, aromatic flavor and a touch of sweetness. Basil pairs especially well with tomatoes and mozzarella, and obviously I had to include basil!
- Garlic Powder: Adds depth and a savory background flavor without overpowering the fresh ingredients.
- Salt: Enhances all the flavors in the casserole. Eggs especially need salt to avoid tasting bland.
- White Pepper (or Black Pepper): Adds a gentle heat and balances the creaminess. White pepper keeps the look of the casserole clean, while black pepper adds a little more bite.
How to Make a Protein-Packed Breakfast Casserole

Here are the simple ingredients you need for this egg bake recipe:
1. Prep: Preheat the oven to 375 degrees F and spread a 9×13 baking dish with cooking spray.
2. First Layer: Place the tomatoes and fresh basil at the bottom of the prepared baking dish. They will float up throughout the eggs.
3. Whisk: Mix together the remaining egg casserole ingredients. Pour the egg mixture over the tomatoes and basil.
4. Bake: Bake until puffy and eggs are set, no liquid remaining.
Variations and Add-Ins for Egg Casserole

We love that this egg casserole is customizable! You can add in your own veggies like sauteed asparagus, onions, broccoli, zucchini or mushrooms. Up the protein with some sausage, bacon, or ham. It’s really open whatever flavor combination you love!

Make-Ahead and Storage Instructions

Meal Prep

This egg casserole can be served all week long or it makes a fantastic base for egg sandwiches on an English muffin or focaccia. You can mix everything together and store it unbaked and covered in the fridge overnight and bake it fresh in the morning.

You can also bake it, let it cool and then reheat in the oven (350 degrees F for about 15 min) the next morning. It keeps and reheats beautifully!

Storage

Wrap the dish well in plastic wrap or place in an airtight container. It will last around 5 days in the fridge.

This recipe is also perfect to freeze after baking! I like to cut in slabs and freeze in freezer bags!

Our viral breakfast cottage cheese bowl is a great one if I have time to chop and assemble, but this healthy egg and cottage cheese recipe is made one day and enjoyed all week long. Fuel your mornings with this protein-packed breakfast egg casserole with cottage cheese—easy, make-ahead, and full of wholesome ingredients.

Watch How This Healthy Egg Casserole is Made…

More Healthy Breakfast Options…
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Preheat the oven to 375℉. Lightly grease a 9×13 casserole dish.

Evenly spread the tomatoes and fresh basil on the bottom of the dish.

1 ½ Cups Cherry Tomatoes, ½ Cup Fresh Basil Leaves

In a large bowl, whisk together the eggs, cottage cheese, and milk.

14 Eggs, 2 Cups Low Fat Cottage Cheese, ½ Cup Milk

Add the mozzarella, salt, roasted bell pepper, pepper, and garlic powder and stir. Pour on top of the basil and tomatoes.

⅓ Cup Mozzarella Cheese, ½ teaspoon Kosher Salt, 1 Roasted Red Bell Pepper, ¼ teaspoon White Pepper, 1 teaspoon Garlic Powder

Bake for 30-35 minutes, or until casserole is puffed and eggs are set.

Let cool for 10-15 minutes before serving.

Serving: 1cup, Calories: 161kcal, Carbohydrates: 4g, Protein: 17g, Fat: 8g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.03g, Cholesterol: 262mg, Sodium: 521mg, Potassium: 229mg, Fiber: 0.3g, Sugar: 3g, Vitamin A: 653IU, Vitamin C: 8mg, Calcium: 114mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.
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Carrian Cheney

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December 27, 2025
How to Give Your Breakfast a Healthy Upgrade

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Many common breakfast foods are not as nourishing they should be. So, we rounded up 9 ways you can give them a healthy upgrade and start the day right!

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October 20, 2022
How to Give Your Breakfast a Healthy Upgrade

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Many common breakfast foods are not as nourishing as they should be. So, we rounded up 9 ways you can give them a healthy upgrade and start the day right!

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October 20, 2022
7 Cereals Can No Longer Claim ‘Healthy’ Label Under FDA Rule
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Oct. 13, 2022 — Generations of Americans grew up being told that breakfast cereals like Corn Flakes and Raisin Bran were healthy ways to start their days.

But now, under new federal guidelines, those cereals and other mainstays of the breakfast table can no longer make that claim.

The guidance was proposed after the White House Conference on Hunger, Nutrition, and Health, “as well as the release of the related national strategy, which aims to end hunger, improve nutrition and physical activity, reduce diet-related diseases and close disparity gaps by 2030,” the FDA wrote in a press release.

To be considered “healthy,” foods must meet certain criteria. The FDA used cereal as an example to illustrate how the guidelines affect how food will be presented to consumers.

For that “healthy” label, cereals need three-fourth ounces of whole grains and no more than 1 gram of saturated fat, 230 milligrams of sodium, and 2.5 grams of added sugars, CNBC reported.

Here are seven common American brands that don’t meet the “healthy” label standards:

Raisin Bran (9 grams of added sugars)

Honey Nut Cheerios (12 grams of added sugars)

Corn Flakes (300 milligrams of sodium; 4 grams of added sugars)

Honey Bunches of Oats, Honey Roasted (8 grams of added sugars)

Frosted Mini Wheats (12 grams of added sugars)

Life (8 grams of added sugars)

Special K (270 milligrams of sodium; 4 grams of added sugars)
“Nutrition is key to improving our nation’s health,” said Xavier Becerra, Health and Human Services secretary. “Healthy food can lower our risk for chronic disease. But too many people may not know what constitutes healthy food. FDA’s move will help educate more Americans to improve health outcomes, tackle health disparities and save lives.”
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October 13, 2022
These 7 Cereals Can No Longer Claim ‘Healthy’ Label Under FDA Rule
[ad_1]
Oct. 13, 2022 — Generations of Americans grew up being told that breakfast cereals like Corn Flakes and Raisin Bran were healthy ways to start their days.

But now, under new federal guidelines, those cereals and other mainstays of the breakfast table can no longer make that claim.

The guidance was proposed after the White House Conference on Hunger, Nutrition, and Health, “as well as the release of the related national strategy, which aims to end hunger, improve nutrition and physical activity, reduce diet-related diseases and close disparity gaps by 2030,” the FDA wrote in a press release.

To be considered “healthy,” foods must meet certain criteria. The FDA used cereal as an example to illustrate how the guidelines affect how food will be presented to consumers.

For that “healthy” label, cereals need three-fourth ounces of whole grains and no more than 1 gram of saturated fat, 230 milligrams of sodium, and 2.5 grams of added sugars, CNBC reported.

Here are seven common American brands that don’t meet the “healthy” label standards:

Raisin Bran (9 grams of added sugars)

Honey Nut Cheerios (12 grams of added sugars)

Corn Flakes (300 milligrams of sodium; 4 grams of added sugars)

Honey Bunches of Oats, Honey Roasted (8 grams of added sugars)

Frosted Mini Wheats (12 grams of added sugars)

Life (8 grams of added sugars)

Special K (270 milligrams of sodium; 4 grams of added sugars)
“Nutrition is key to improving our nation’s health,” said Xavier Becerra, Health and Human Services secretary. “Healthy food can lower our risk for chronic disease. But too many people may not know what constitutes healthy food. FDA’s move will help educate more Americans to improve health outcomes, tackle health disparities and save lives.”
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October 13, 2022
4 Alternative Grains You Can Use for Porridge

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Did you know you can make porridge with other grains besides oats? Discover four healthy grains you can use and tasty recipes you can try today!

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June 10, 2022