Whether you're feeding out-of-town guests or just trying to put something special on the breakfast table during the holidays, the following two recipes are a great place to start. They're healty, satisfying and registered dietitian-approved. 

Crustless Spinach Quiche with Canadian Bacon


  • 1 10-oz. package frozen chopped spinach
  • 4 eggs
  • 1/2 onion, finely chopped
  • 1 1/4 cup 2% cottage cheese
  • 3/4 cup part skim mozzarella cheese, shredded
  • 6 oz. Canadian bacon, chopped
  • 2 tablespoons parmesan cheese, freshly grated


  1. Preheat oven to 325. Prepare an 8-inch pie pan with cooking spray. Set aside.
  2. Cook spinach according to package directions; drain and squeeze on paper towel to remove all liquid.
  3. Beat eggs in a medium sized bowl. Stir in spinach, onion, cottage cheese, mozzarella cheese, and chopped Canadian bacon.
  4. Pour egg mixture into prepared pie pan. Sprinkle parmesan cheese on top.
  5. Bake for about 50-60 minutes, or until egg is fully set in the middle. Cut into 6 wedges and serve immediately.
    1. If serving the next day, allow quiche to fully cool in pie pan before refrigerating. When ready to reheat, cover quiche with foil and place in 325 degree F oven for about 20 minutes, or until heated through.

Yield: 6 servings

Nutrition per serving: 193 calories; 8 g fat; 3.5 g saturated fat; 608 mg sodium; 7 g carbohydrate; 2 g fiber; 0 g added sugar; 23 g protein

Who helps you make good choices? Registered Dietitians

Act now

Whole Grain Muffins


3/4 cup milk

3/4 cup wheat bran

1 egg

1/4 cup canola oil

2 tablespoons honey

2 tablespoons brown sugar, packed

1/4 cup applesauce

1 cup old fashioned oats

2/3 cup whole wheat pastry flour

1 tablespoon baking powder

1/2 cup walnuts, chopped

1 teaspoon cinnamon

1/4 teaspoon nutmeg


  1. Preheat oven to 400. Prepare a standard muffin tray with paper muffin liners.
  2. In a medium bowl, combine milk and wheat bran. Add in egg, oil, honey, and brown sugar and mix until fully combined.
  3. Add remaining ingredients, mixing just until dry ingredients are moistened.
  4. Fill muffin liners 2/3 full with prepared batter.
  5. Bake for 12-16 minutes, or until a toothpick inserted into center of muffin comes out mostly clean.

Yield: 12 muffins

Nutrition per 1 muffin: 170 calories; 9 g fat; 1 g saturated fat; 136 mg sodium; 19 g carbohydrate; 3 g fiber; 5 g added sugar; 4 g protein