15 Veggie-Packed Breakfasts For When You've Eaten Too Many Carbs

a recipe photo of the Air-Fryer Spinach-Pepper Egg Bites
Photo: Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter

Feeling symptoms like digestive issues, heartburn or tiredness after overeating? This is totally normal after eating too much, including eating too many carb-rich foods like breads and baked goods. Carbohydrates are essential to every eating pattern, but there are times where we overdo it. These veggie-packed breakfasts have no more than 14 grams of carbs per serving, so they will help you get back to feeling your best. Recipes like our Cheesy Zucchini Quiche and Carrot Smoothie are healthy, satisfying and flavorful ways to get yourself back on track with a balanced, healthy eating pattern.

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3-Ingredient Bell Pepper & Cheese Egg Cups

3-Ingredient Bell Pepper & Cheese Egg Cups
Carolyn Hodges, M.S., RDN

Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.

02 of 15

Cheesy Zucchini Quiche

Cheesy Zucchini Quiche

This cheesy crustless zucchini quiche has plenty of leeks and zucchini enveloped in a light custard. Feta and fontina cheeses add a rich depth of flavor. Serve it for brunch or anytime you have extra zucchini on hand.

03 of 15

Egg Tartine

Egg Tartine

Bruschetta meets avocado toast in this simple breakfast upgrade.

04 of 15

Carrot Smoothie

carrot smoothie

This type of drink tends to be pricey in the big city juice bars. Now you can make the recipe at home.

05 of 15

Air-Fryer Spinach-Pepper Egg Bites

a recipe photo of the Air-Fryer Spinach-Pepper Egg Bites
Photographer: Kelsey Hansen, Food Stylist: Charlie Worthington, Prop Stylist: Stephanie Hunter

With just 10 minutes of active time, you can make a veggie-packed breakfast. Here, we use spinach and bell pepper, but you can try other filling ideas like sausage and mushroom, zucchini and mozzarella, or smoked salmon and pepper (see Tip).

06 of 15

Baby Kale Breakfast Salad with Smoked Trout & Avocado


Kale for breakfast? Oh yeah! Start your day off right with a breakfast salad recipe full of good-for-you greens and you'll knock out half of your daily veggie quota with the first meal of the day.

07 of 15

Muffin-Tin Quiches with Smoked Cheddar & Potato

Muffin-Tin Quiches with Smoked Cheddar & Potato

Potatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week.

08 of 15

Mozzarella, Basil & Zucchini Frittata


This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

09 of 15

Sweet Potato Hash Browns


Sweet potatoes are a colorful, fiber-packed swap for regular potatoes in this healthy hash brown recipe. Take these crispy sweet potato hash browns up a notch by adding jalapeños or herbs. Or, serve them with fried eggs for a complete and satisfying meal.

10 of 15

Broccoli & Cheese Omelet

Jennifer Causey

This bright-green omelet is a perfect way to get kids to eat their veggies. Finely chopping the broccoli and spinach not only helps them cook faster, but also makes them easier--and safer--for toddlers to eat. Have all your ingredients ready next to the stove because this omelet cooks up fast. Read more about the story behind this omelet: Cooking with Juliet.

11 of 15

Cauliflower "Toast"


Looking for a low-carb way to enjoy toast in the morning? Try these toasts made from cauliflower rice, egg and cheese. Make a big batch to keep in your freezer for an easy breakfast or healthy base for a sandwich (like grilled cheese!) any time.

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Salsa Egg Skillet

Salsa Egg Skillet
Ted Cavanaugh

Poach your egg right in flavorful tomatillo salsa to put a little kick in your breakfast. It's even better if you have some Roasted Tomatillo Salsa in the fridge.

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Air-Fryer Zucchini Noodle Hash with Eggs

a recipe photo of the Air-Fryer Zucchini Noodle Hash with Eggs
Jason Donnelly

Zucchini noodles are shaped to form nests, creating a perfect pocket for eggs. These nests make for a stunning presentation and are perfect for breakfast or brunch at home. A quick tomato mixture adds a pop of color.

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Muffin-Tin Omelets with Feta & Peppers

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate

These Greek-inspired baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they'll be ready to bake in the morning. Once they're baked, you can keep these tasty omelet muffins in your fridge or freezer for future meals. Double score!

15 of 15

Smoked Salmon Breakfast Wraps


This take on lox and cream cheese uses whole wheat tortillas instead of the traditional bagels.

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