Brunch Is not Only for Cheat Days (If That is How You Put together It)

A bottomless pit of pancakes, frittatas, bacon and mimosa means one thing: it's brunch time. Although the Mid-Morning Meal's title sounds fancy, it's simply the combination of the two words breakfast and lunch. (But you probably already knew that).

What you may not know is that there are easy ways to cook and prepare a brunch meal that not only tastes incredible but is also good for your health.

Whether you're preparing brunch for your family or planning to enjoy it more often, here's everything you need to prepare a delicious-tasting brunch that doesn't count as "cheat day" (although it may taste great). I like!).

The eggs: Fit, not fried

© Eleonora Galli/Getty

Whether they're too light, scrambled, or sunny side up, what you brush the pan with when you cook your eggs and what you add to them is where they can become unhealthy.

Try this: Coat the pan with organic coconut or olive oil spray - this way you get full coverage without unnecessary greasy amounts from excess oil and butter.

When it comes to adding foods like cheese to the eggs, stick with half or one serving of cheese.

The Pancakes: Reconsider the mix

Quinoa pancakesPhotos by Deb Alperin/Getty

Some ready-made doughs contain bad fats and are high in calories. Avoid this by crafting your flapjacks from scratch. (Don't worry, it's pretty easy)

Try this: Opt for flours like oats, whole grains or buckwheat, which are high in fiber and will keep you fuller for longer. Adding a scoop of your favorite protein powder will boost the protein count on top of that.

The Drinks: Skip the Sugar (and Alcohol)


Fruit juices contain sugar that can cause insulin to rise rapidly. And when it comes to slurping on mimosas, skipping the morning bustle is the best option if you want to stay on track.

Try this: Squeeze a fresh lemon or orange or add mashed berries to a cold glass of ice water, or open a can of fizzy non-alcoholic beverages like flavored seltzer water.

The Meat: Unprocessed is best

Hungry bearded man eating bucket of bacon on keto dietAlan Sheldon

High-fat, highly processed meats can wreak havoc on your health, but that doesn't mean you have to give up bacon and sausage — that is, entirely

Try this: When it comes to purer meat options, you have a few options: choose organic, low-sodium turkey bacon or sausages, or opt for a single serving of organic grass-fed meat options with no hormones or nitrates. You can also opt for lean chicken or fish.

The Bread: Don't fret about the carbs, just pick the right ones

breadStefka Pavlova/Getty

Bagels, toast, and English muffins are the most convenient foods at brunch. Unfortunately, many heavily processed breads can be packed with high fructose corn syrup and unnecessary ingredients.

Try this: Choosing breads made with whole grains, sprouted seeds, and sourdough is a great way to keep your carbs clean. There is even bread made from coconut flour that can add a sweet touch to your meal.

The Potatoes: Perfectly healthy when cooked clean

Shredded potato rosti for brunchBrent Hofacker

Eaten in moderation, potatoes make an excellent addition to any diet as they are packed with nutrients. When fried and ranch-dipped, the once-healthy vegetable becomes a food to avoid if you keep it clean.

Try this: Hash browns, fries and baked potatoes can still have their place on the brunch menu when prepared with health in mind. Toppings like bacon bits, loaded sour cream, and cheese need to take a back seat or be enjoyed in single servings. When preparing the potatoes, avoid deep-frying and instead use your air fryer to bake them. Avocado oil is a great option if you're looking for an easy fry up for your tots.

Tasty Tips: Pack the flavor

Chef Spice SalmonMallika Wiriyathitipirn/EyeEm/Getty

Of course, taste is everything when it comes to tasty dishes. Adding chopped onion, garlic, paprika, hot pepper, ginger, cinnamon, Himalayan sea salt, black pepper, or spices and herbs like curry, thyme and rosemary will take your brunch to the next level.

Extra clean foods for your next brunch

Oatmeal, fresh chopped fruit, chopped veggies with a side of hummus or mashed avocado.

Last but not least, one of the most popular brunch items: frittatas! And we have a recipe for chef, food stylist and recipe developer Janine Nyquist to share with you her frittata recipe that will make your taste buds dance.

Fall Frittata Recipe (by Chef Janine Nyquist)

A ready-made frittata recipe for brunch in the cast iron skilletDronG

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