Breakfast Ideas Using WIC Foods
Bridget Swinney MS, RD
Breakfast Ideas Using WIC Foods
You can use WIC foods to make so many quick, delicious breakfasts! One way to save time in the morning is to meal prep a few days at once. Check out these ideas to get you and your family on your way with a nutritious breakfast:
Eggs
Did you know that you can hard cook eggs in advance and keep them in your refrigerator up to 7 days?
Then they’re ready to go for a quick breakfast or snack.
- Egg Salad: Use equal parts plain Greek yogurt and mayonnaise as a base and add the fresh or dried spices you prefer: cilantro, parsley, garlic salt, pepper, cumin, Italian seasoning, dill, basil or pickle relish. Chop up veggies your family likes: cucumber, tomatoes, bell pepper, avocado. Mix chopped eggs, mayonnaise mixture, spices, and veggies all together.
- You can serve egg salad on: tostada shells, whole grain crackers, cucumber slices, rice cakes, or even inside half a tomato or green chile!
- If you have just a bit of egg salad left, extend it by adding a can of drained tuna or a salmon pack.
- Avocado Egg Salad: Mix 4 chopped, hard cooked eggs with 1 avocado, mashed. Add 2 tablespoons of mayonnaise or Ranch dressing, and seasoning to taste.
- Eggs on Avocado Toast: Top whole grain toast with mashed avocado and top with sliced, hard cooked eggs. Sprinkle with a pinch of salt or your favorite seasoning.
Oatmeal
Oatmeal provides a hearty start to the day all year round. Using milk or Greek yogurt to prepare your oatmeal increases the protein, which helps you stay full longer.
- Creamy Overnight Oats: In a bowl, jar, or glass, mix ⅓ cup oats + ⅓ cup milk + ⅓ cup plain Greek yogurt and 1 teaspoon of sugar. Seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight. Then grab a spoon, add your favorite toppings, and dig in!
- Try these flavor combos which add flavor and nutrition:
- Fruity: ⅓ cup chopped fresh or canned fruit & ¼ teaspoon vanilla.
- PB & J: 1 tablespoon of peanut butter & 1-2 teaspoons jam or honey*.
- Pumpkin Pie: Mix in ¼ cup pumpkin puree, ¼ teaspoon cinnamon or pumpkin pie spice & 1 teaspoon sugar or 2 teaspoons brown sugar.
- Apple Pie: ⅓ cup chopped apple or applesauce, ¼ teaspoon cinnamon & 2 teaspoons of raisins*.
- Very Berry: Add a handful of blueberries and chopped strawberries.
- Extra nutritious add-ins: 1-2 teaspoons of ground flax seeds or chia seeds; chopped nuts*
Beans for Breakfast? Why Not?
- Italian Beans on Toast: Thinly slice and then chop ½ small onion and ½ clove garlic (skip the garlic if your family doesn’t like it!). Sauté in ½ teaspoon oil until soft. Optional: add quartered and lightly cooked cherry tomatoes. Add ½ can great northern or pinto beans, drained and rinsed, 1 teaspoon of your favorite Italian dressing, a few sprinkles of Italian seasoning, and salt and pepper to taste. Serve over crisp whole grain toast.
- Chocolate Hummus: When you taste it, you won’t believe it’s made with beans! This is something you can make to your taste, adding more or less of each ingredient. Mix ½ can great northern beans (drained and rinsed) with 1 to 1 ½ tablespoon cocoa powder, 1 tablespoon of honey, 1 tablespoon water, ¼ teaspoon vanilla extract and ¼ teaspoon cinnamon extract. Blend until smooth using a hand mixer or small food processor. If too thick, add a bit of water or milk. Serve on toast with optional thinly sliced banana. Or use as a dip with apple slices.
- Bean Tostadas: Season canned, fat-free refried beans with your favorite seasonings like garlic powder, cumin, and chili powder. Heat in the microwave and spread on a baked tostada shell or small corn tortilla. Sprinkle with cheese and add lettuce, tomato, and salsa.
