Healthy Breakfast Ideas

Live the Red Mountain Way

Healthy & Happy  


Simple Spaghetti Squash Hashbrowns


  • •1 1⁄2 cups cooked & shredded spaghetti squash (about 1⁄2 small cooked squash)

    • Zero-calorie nonstick cooking spray
    • Salt & pepper (to taste)


Spray a pan with a little zero-calorie nonstick cooking spray and let heat up. Press the water out of the squash with paper towels. Form little patties (2 tablespoons or so) by pressing the squash firmly between your palms. Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side, or until nicely browned. Transfer to paper towels to drain, then serve warm. Season with salt & pepper if desired.




Egg White Muffins


  • Cooked chicken – 1 oz per each muffin cup

    • One dozen eggs (egg whites only) or 12 oz of liquid egg whites
    • 1 cup cooked spinach
    • Salt and pepper, to taste


Preheat oven to 400 degrees. Spray 12-cup muffin tin with non-fat cooking spray. Cook chicken, then put 1 oz chicken cubes into each muffin tin. Then spoon chopped, cooked spinach into each “cup” bottom. Crack egg over each “cup” separating the yolk and covering the spinach with the egg white. Add salt and pepper to taste. Bake for 15 minutes. You can also add other approved veggies if desired!



Orange Creamsicle Breakfast Shake


• 1 serving RM Vanilla Shake*
• 1 orange, sliced (remove rind)
• 1 cup water
• 5-7 ice cubes


Combine all ingredients into blender and blend at high
speed for 45 seconds. Serve in a glass and enjoy!



*Serving size dependent on individual calorie allotment as determined by a RM medical provider.