14 Healthy Savory Breakfast Ideas Built Around Whole Grains

Serves 4 people.

Ingredients

• 2 cups quinoa, rinsed
• 4 cups water
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 4 cups fresh spinach
• 2 cups cherry tomatoes, halved
• 8 large eggs
• 1 tablespoon white vinegar
• Salt and black pepper to taste

Instructions

1. Place the quinoa and water in a large pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed. Remove from heat and let it rest covered for 5 minutes.
2. Heat the olive oil in a skillet over medium heat. Add the minced garlic and cook for 30 seconds until fragrant.
3. Add the spinach and cherry tomatoes to the skillet. Cook for 3 to 4 minutes, stirring often, until the spinach wilts and the tomatoes soften slightly. Season with salt and black pepper.
4. While the vegetables cook, bring a saucepan of water to a gentle simmer. Add the white vinegar. Crack each egg into a small cup and gently slide it into the water. Poach for 3 to 4 minutes until the whites are set but the yolks remain soft.
5. Divide the cooked quinoa among four bowls. Top each with the spinach and tomato mixture. Use a slotted spoon to lift the poached eggs from the water and place two on each bowl. Finish with a little more salt and black pepper if needed.

Extra Tips

Cook the quinoa the night before and store it in the fridge so assembly takes only minutes in the morning. If the spinach releases extra liquid in the skillet, let it cook for an extra minute to keep the quinoa from getting soggy. For a milder garlic flavor, sauté the cloves whole and remove them before adding the vegetables. Course: Breakfast Cuisine: American Equipment: Large Pot, Skillet, Saucepan

Serves 4 people.

Ingredients

• 1 cup steel-cut oats
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 8 ounces cremini mushrooms, sliced
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh thyme leaves
• 4 large eggs
• Salt and black pepper to taste

Instructions

1. Bring a medium pot of water to a boil. Add the eggs and cook for 6 minutes, then transfer them to a bowl of ice water to cool. Peel and set aside.
2. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 3 minutes.
3. Stir in the garlic and mushrooms. Cook until the mushrooms release their liquid and start to brown, about 5 minutes.
4. Add the steel-cut oats to the skillet and stir to coat them with the oil and vegetables.
5. Pour in 1 cup of vegetable broth. Stir often and let the oats absorb the liquid before adding another cup. Repeat until all 4 cups are used and the oats are tender but still chewy, about 20 minutes total.
6. Stir in the thyme leaves and season with salt and black pepper.
7. Divide the oat risotto among four bowls. Place one soft-boiled egg on top of each serving and slice the egg open so the yolk runs into the oats.

Extra Tips

Cook the oats a little longer with the final broth addition if you prefer a softer texture. Leftovers reheat well with a splash of broth to loosen them up, though it is best to add fresh eggs when serving again. Skip the garlic if you want a milder flavor. Course: Breakfast Cuisine: American Equipment: Large Skillet, Medium Pot, Slotted Spoon

Serves 4 people.

Ingredients

• 1 cup uncooked farro
• 2 medium sweet potatoes, peeled and diced
• 1 yellow onion, diced
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 3 cups baby spinach
• 4 large eggs
• 3 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• Salt and black pepper, to taste
• 2 tablespoons chopped fresh parsley, for serving

Instructions

1. Rinse the farro and place it in a large pot with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 25 to 30 minutes until tender. Drain any excess water and set aside.
2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced sweet potatoes and cook for 10 minutes, stirring occasionally, until they start to soften and brown at the edges.
3. Add the onion, red bell pepper, and garlic to the skillet. Cook for another 5 to 7 minutes until the vegetables soften.
4. Stir in the cooked farro, smoked paprika, salt, and black pepper. Mix well and cook for 3 minutes to let the flavors combine.
5. Add the baby spinach and stir until it wilts, about 2 minutes. Remove the hash from the skillet and divide it among four plates.
6. Wipe the skillet clean if needed, then heat the remaining tablespoon of olive oil over medium heat. Fry the eggs until the whites set and the yolks reach your preferred doneness. Place one egg on top of each serving of hash and sprinkle with chopped parsley.

Extra Tips

Cook the sweet potatoes in a single layer without stirring too often so they develop a nice crust. If you make the farro ahead, store it in the fridge and reheat it in the skillet with a splash of water to loosen it up before adding the vegetables. Leftovers keep well in an airtight container for two days and reheat easily in a skillet.

Serves 4 people.

Ingredients

• 1 cup buckwheat groats
• 4 cups water
• 1 large head broccoli, cut into florets
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 3 tablespoons water

Instructions

1. Preheat the oven to 425°F. Spread the broccoli florets on a baking sheet, drizzle with olive oil, and sprinkle with half the salt and the black pepper. Toss to coat evenly, then roast for 20 minutes until the edges turn golden and crisp.
2. While the broccoli roasts, combine the buckwheat groats and 4 cups water in a saucepan. Bring to a boil, then reduce to a simmer and cook uncovered for 12 to 15 minutes until the groats are tender but still chewy. Drain any excess liquid if needed, then stir in the remaining salt.
3. In a small bowl, whisk the tahini, lemon juice, and 3 tablespoons water until smooth and pourable. Add a little more water if the mixture seems too thick.
4. Divide the cooked buckwheat among four bowls. Top each serving with roasted broccoli and finish with a generous drizzle of the tahini sauce.

Extra Tips

Roast the broccoli on the top rack for maximum browning. If you prepare the buckwheat ahead, reheat it with a splash of water to loosen the texture before adding the toppings. The tahini sauce thickens as it sits, so stir in extra water right before serving if needed. Course: Breakfast Cuisine: Mediterranean Equipment: Baking sheet, Saucepan, Mixing bowl

Serves 4 people.

Ingredients

• 1 cup brown rice
• 8 cups water
• 1 tablespoon grated fresh ginger
• ½ teaspoon salt
• 4 scallions, thinly sliced
• 2 tablespoons sesame seeds
• 2 teaspoons sesame oil

Instructions

1. Rinse the brown rice under cold water until the water runs mostly clear, then add it to a large pot with the 8 cups of water.
2. Bring the pot to a boil over medium-high heat, then lower to a gentle simmer and cook uncovered for 45 minutes, stirring now and then.
3. Stir in the grated ginger and salt, then continue simmering for another 15 to 20 minutes until the rice breaks down and the mixture thickens to a porridge consistency.
4. Remove the pot from the heat. Stir in half the sliced scallions.
5. Ladle the congee into bowls and top each serving with the remaining scallions, sesame seeds, and a drizzle of sesame oil.

Extra Tips

If the congee thickens too much after sitting, stir in a splash of hot water when reheating. Toast the sesame seeds lightly in a dry pan first for deeper flavor, and keep any leftovers in the fridge up to three days. Course: Breakfast Cuisine: Asian Equipment: Large pot, Measuring cups, Grater

Serves 4 people.

Ingredients

• 1 1/2 cups whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 large eggs
• 1 cup milk
• 1 medium zucchini, grated and squeezed dry
• 1/2 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill
• Olive oil for cooking

Instructions

1. Whisk the whole wheat flour, baking powder, and salt together in a large bowl.
2. In a separate bowl, beat the eggs and milk until combined.
3. Stir the grated zucchini, feta cheese, parsley, and dill into the wet mixture.
4. Pour the wet ingredients into the dry ingredients and stir gently until just mixed. Do not overmix.
5. Heat a thin layer of olive oil in a large skillet over medium heat.
6. Scoop 1/4 cup portions of batter into the skillet and cook until bubbles form on top, about 2 to 3 minutes.
7. Flip each pancake and cook until the second side turns golden, another 2 minutes.
8. Repeat with the remaining batter, adding more oil as needed.

Extra Tips

Squeeze the grated zucchini firmly in a clean towel before adding it so the batter stays thick enough to hold its shape. Leftovers reheat well in a toaster oven to restore crisp edges. If you want a milder herb flavor, reduce the dill to one teaspoon. Serve with a simple dollop of plain yogurt on the side. Course: Breakfast Cuisine: Mediterranean Equipment: Mixing Bowls, Box Grater, Large Skillet, Spatula

Serves 4 people.

Ingredients

• 1 cup millet
• 2 1/4 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 teaspoons ground cumin, divided
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 bunch kale, stems removed and leaves chopped
• 1 cup plain yogurt
• Salt and black pepper

Instructions

1. Rinse the millet under cold water, then add it to a large skillet with the vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed and the millet is tender. Fluff with a fork and set aside in a bowl.
2. Heat the olive oil in the same skillet over medium heat. Add the diced onion and cook for 4 minutes until softened.
3. Stir in the minced garlic and 1 teaspoon of the cumin. Cook for 1 minute until fragrant.
4. Add the chickpeas and chopped kale. Cook for 5 minutes, stirring often, until the kale wilts and the chickpeas warm through. Season with salt and black pepper.
5. Return the cooked millet to the skillet and stir everything together until evenly combined. Remove from heat.
6. In a small bowl, mix the yogurt with the remaining 1 teaspoon cumin and a pinch of salt. Spoon the yogurt over the skillet when serving.

Extra Tips

Cook the millet ahead and store it in the fridge so the skillet comes together in under 20 minutes on busy mornings. If the kale seems tough, add a splash of broth during step 4 to help it soften faster. Leftovers reheat well in a covered skillet over low heat with a teaspoon of water to restore moisture.

Serves 4 people.

Ingredients

• 2 cups cooked pearl barley
• 1 bunch asparagus, trimmed and cut into 1-inch pieces
• 4 large eggs
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 shallot, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh lemon juice
• 2 tablespoons chopped fresh parsley
• 1/4 cup crumbled feta cheese

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the shallot and cook for 2 minutes until it softens.
2. Stir in the garlic and asparagus. Cook for 4 minutes, stirring often, until the asparagus turns bright green and starts to soften.
3. Add the cooked barley, salt, and black pepper. Stir everything together and cook for 3 more minutes until the barley is heated through.
4. Remove the skillet from the heat and stir in the lemon juice and parsley.
5. While the barley mixture rests, bring a medium saucepan of water to a gentle simmer. Crack each egg into a small cup and slide it into the water. Poach for 3 minutes for runny yolks.
6. Divide the barley and asparagus mixture among four plates. Top each with one poached egg and sprinkle with feta cheese.

Extra Tips

Use day-old barley straight from the fridge for the best texture in the sauté. If your asparagus spears are thick, cut them on a slight angle so they cook evenly with the barley. Poach the eggs just before serving, since they hold their shape best when fresh. Course: Breakfast Cuisine: Mediterranean Equipment: Large skillet, medium saucepan, slotted spoon

Serves 4 people.

Instructions

1. Place the bulgur wheat, water, and salt in a saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for 12 minutes until the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork and transfer to a large bowl to cool slightly.
2. Add the diced cucumbers and chopped mint to the cooled bulgur. Drizzle with olive oil and lemon juice, then sprinkle with black pepper. Stir gently until everything is evenly combined.
3. Divide the salad among four bowls. Top each serving with a quarter of the hummus.

Extra Tips

Cook the bulgur the night before and store it in the fridge so assembly takes just a few minutes in the morning. Use English cucumbers if you want fewer seeds and a milder flavor. If the salad tastes flat after mixing, add an extra squeeze of lemon right before serving rather than more oil. Course: Breakfast Cuisine: Mediterranean Equipment: Saucepan, Mixing Bowl, Knife

Serves 4 people.

Ingredients

• 4 large bell peppers
• 1 cup quinoa, rinsed
• 2 cups water
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 can (15 ounces) black beans, drained and rinsed
• 1 avocado, diced
• 2 tablespoons chopped fresh cilantro
• 1 lime, cut into wedges

Instructions

1. Preheat the oven to 375°F. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers cut side up in a baking dish.
2. Combine the quinoa and water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
3. Heat the olive oil in a skillet over medium heat. Add the onion and cook for 4 minutes until softened. Stir in the garlic, cumin, chili powder, salt, and black pepper and cook for 1 minute more.
4. Fluff the cooked quinoa with a fork and add it to the skillet along with the black beans. Stir everything together and cook for 2 minutes to warm through.
5. Spoon the quinoa and bean mixture evenly into the prepared bell peppers. Cover the baking dish with foil and bake for 25 minutes.
6. Remove the foil and bake for 5 more minutes. Top each pepper with diced avocado and chopped cilantro. Serve with lime wedges on the side.

Extra Tips

Make the quinoa filling the night before and store it in the fridge so assembly takes only a few minutes in the morning. If the peppers tip over in the pan, slice a thin piece off the bottoms to help them stand flat. For extra protein at breakfast, add a fried egg on top of each pepper right before serving. Course: Breakfast Cuisine: Mexican Equipment: Baking Dish, Saucepan, Skillet

Serves 4 people.

Ingredients

• 1 cup buckwheat flour
• 2 large eggs
• 1 3/4 cups milk
• 1/4 teaspoon salt
• 2 tablespoons olive oil, divided
• 5 ounces fresh spinach
• 1 cup ricotta cheese
• Zest of 1 lemon
• 1 tablespoon lemon juice
• Freshly ground black pepper

Instructions

1. Whisk the buckwheat flour, eggs, milk, salt, and 1 tablespoon olive oil in a bowl until smooth. Let the batter rest for 10 minutes.
2. Heat a nonstick skillet over medium heat and brush lightly with a little of the remaining olive oil. Pour 1/4 cup batter into the pan and swirl to coat. Cook for 1 to 2 minutes until the edges lift, then flip and cook 30 seconds more. Repeat with remaining batter.
3. In the same skillet, add the spinach with a splash of water and cook until just wilted. Season with a pinch of salt and pepper, then remove from heat.
4. Stir the ricotta, lemon zest, and lemon juice together in a small bowl. Add black pepper to taste.
5. Spread a few tablespoons of the ricotta mixture over each crepe, top with spinach, and fold or roll to serve.

Extra Tips

Make the batter the night before and store it in the fridge so breakfast comes together faster. If the crepes tear during cooking, the batter may need a splash more milk to loosen. Leftovers reheat well in a dry skillet over low heat. Course: Breakfast Cuisine: French Equipment: Mixing bowl, Whisk, Nonstick skillet, Spatula

Serves 4 people.

Ingredients

• 2 cups rolled oats
• 4 cups low-sodium vegetable broth
• 8 ounces smoked salmon, torn into pieces
• 8 radishes, thinly sliced
• 1/4 cup capers, drained
• 2 tablespoons olive oil
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh dill

Instructions

1. Bring the vegetable broth to a boil in a medium saucepan over medium-high heat.
2. Stir in the rolled oats, reduce heat to low, and simmer for 5 minutes while stirring occasionally until the oats absorb most of the liquid and turn creamy.
3. Remove the saucepan from heat and divide the oatmeal evenly among four bowls.
4. Top each bowl with equal portions of smoked salmon, sliced radishes, and capers.
5. Drizzle each bowl with olive oil, then sprinkle with black pepper and fresh dill before serving.

Extra Tips

Slice the radishes as thin as possible right before serving so they stay crunchy against the warm oats. The capers and smoked salmon already supply plenty of salt, so taste before adding any extra seasoning. Leftovers reheat well with a splash of broth to loosen the texture, though the radishes are best added fresh. Course: Breakfast Cuisine: American Equipment: Medium saucepan, Cutting board, Knife, Serving bowls

Serves 4 people.

Ingredients

• 1 1/2 cups uncooked farro, rinsed
• 2 pints cherry tomatoes, halved
• 8 ounces fresh mozzarella, cubed
• 1/4 cup fresh basil leaves, torn
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup water

Instructions

1. Preheat the oven to 400 degrees F. Lightly oil a 9 by 13 inch baking dish.
2. Place the farro in a medium saucepan and cover with water by 2 inches. Bring to a boil, then reduce heat and simmer for 20 minutes until the grains are tender but still chewy. Drain any excess water.
3. In a large bowl, toss the cooked farro with the halved cherry tomatoes, olive oil, minced garlic, oregano, salt, pepper, and water.
4. Spread the mixture evenly in the prepared baking dish. Scatter the cubed mozzarella over the top.
5. Bake for 20 to 25 minutes until the tomatoes have softened and the cheese has melted and started to brown in spots.
6. Remove from the oven and let rest for 5 minutes. Scatter the torn basil over the surface before serving.

Extra Tips

Cook the farro ahead and store it in the fridge so assembly takes just minutes the next morning. If the bake seems dry after reheating, add a small splash of water before warming in the oven. Fresh mozzarella works best here because it melts into creamy pools rather than drying out. Course: Breakfast Cuisine: Italian Equipment: Medium saucepan, 9×13 baking dish, Large mixing bowl

Serves 4 people.

Ingredients

• 1 cup uncooked millet
• 2 cups water
• 1 cup diced roasted red peppers
• 2 large eggs
• 1/4 cup chopped fresh parsley
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1 cup plain Greek yogurt
• 1 tablespoon lemon juice

Instructions

1. Rinse the millet under cold water, then combine it with the water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until the water is absorbed. Let it cool for 10 minutes.
2. In a mixing bowl, combine the cooled millet, diced roasted red peppers, eggs, parsley, one minced garlic clove, salt, and black pepper. Stir until the mixture holds together when pressed.
3. Heat the olive oil in a large skillet over medium heat. Scoop 1/4-cup portions of the millet mixture, shape into patties, and place them in the skillet.
4. Cook the fritters for 4 minutes per side until golden and crisp on the outside. Work in batches if needed to avoid crowding the pan.
5. While the fritters cook, stir the Greek yogurt, lemon juice, and remaining minced garlic clove together in a small bowl to make the sauce.
6. Serve the warm fritters with a dollop of the yogurt sauce on top.

Extra Tips

Cook the millet a day ahead and store it in the fridge so the fritters come together even faster in the morning. If the mixture feels too loose to shape, add a tablespoon of oat flour. Leftovers reheat well in a dry skillet to restore crispness. Course: Breakfast Cuisine: Mediterranean Equipment: Saucepan, Large Skillet, Mixing Bowl