Don’t let sugar overload ruin the most important meal of the day. These 8 savory meals prove there’s a whole lot more to breakfast than fruit and yogurt.  

Hearty Breakfast Sandwich

Strapped for time? This classic breakfast comes together in minutes—and it’s highly portable. Prep Time: 10 minutes / Total Time: 15 minutes / SERVINGS: 1 Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray. Place on a toasted whole wheat English muffin spread with ¼ cup mashed Hass avocado, and top with 1 slice reduced-fat Cheddar cheese and 2 tomato slices. (Don’t forget to snack healthy! Make healthier between-meal choices with these Bestowed snacks delivered straight to your door.) NUTRITION (per serving) 368 cal, 24 g pro, 34 g carb, 9 g fiber, 7 g sugars, 17 g fat, 4 g sat fat, 720 mg sodium

Roasted Tomato Basil Oatmeal

Oatmeal is the blank canvas of breakfast foods—so why do we keep dressing it up with the same tired toppings? Use this recipe from blogger Girl Meets Food to kick up plain oats with roasted tomatoes, basil, olive oil, and garlic.

Baked Eggs with Cheese and Zucchini

Zucchini for breakfast? You bet—and this healthy, cheesy dish is the perfect way to do it. It’s ready in 30 minutes flat and each serving packs a filling 16 grams of protein. MORE: 20 Super-Healthy Smoothies Prep Time: 10 minutes / Total Time: 30 minutes / Servings: 4 2 tsp butter 2 tsp olive oil ½ sm onion, chopped 2 zucchini or yellow squash (12 oz), thinly sliced ½ tsp dried basil ½ tsp salt ¼ tsp ground black pepper ⅓ c (1 oz) shredded provolone or Swiss cheese 8 lg eggs 1 Tbsp heavy cream or chicken broth

  1. Heat oven to 350°F.2. Heat butter and oil in a large nonstick skillet over medium heat until the butter has melted. Add onion, zucchini or squash, basil, ¼ teaspoon of the salt, and ⅛ teaspoon of the pepper. Cook, stirring occasionally, until crisp-tender, 5 to 8 minutes.3. SPREAD zucchini mixture over bottom of 4 individual, shallow baking dishes (or use 1 large baking dish). Sprinkle with 2½ tablespoons of the cheese and add the eggs (without breaking yolks or stirring). Sprinkle with remaining ¼ teaspoon salt, the remaining ⅛ teaspoon pepper, and remaining 2½ tablespoons cheese. Drizzle with the cream or broth.4. COVER with foil and bake until whites are set and yolks begin to thicken, about 15 minutes for individual dishes or 20 minutes for 1 large dish. NUTRITION (per serving) 216 cal, 16 g pro, 6 g carb, 1 g fiber, 4 g sugars, 14 g fat, 5 g sat fat, 470 mg sodium

Savory Yogurt

Savory yogurt is a huge trend among clean eaters, and blogger Foxes Love Lemons has three superquick ideas to get you started (including a topping combo that tastes just like an everything bagel!). Here are the recipes.

Quinoa-Corn Griddle Cakes with Black Bean Salsa

Typical pancakes drowned in maple syrup can have dozens of grams of sugar. Instead, try this savory take on the flapjack, loaded with high-fiber quinoa and topped with a zesty salsa. Prep Time: 30 minutes / Total Time: 1 hour 15 minutes / Servings: 4 Cakes ½ c quinoa, rinsed and drained ½ c water ½ c reduced-sodium chicken broth 1 lg egg, beaten ½ c frozen corn kernels, thawed 2 scallions, finely chopped (¼ c) ¼ c shredded reduced-fat mozzarella  ¼ c whole wheat flour 2 Tbsp 1% milk or buttermilk ¼ tsp salt ⅛ tsp hot-pepper sauce ⅛ tsp freshly ground black pepper 2 Tbsp canola oil Salsa 1 can (15 oz) black beans, rinsed and drained 1½ c halved grape or cherry tomatoes 1 jalapeño pepper, finely chopped ¼ c finely chopped fresh cilantro or parsley ½ sm onion, finely chopped (¼ c) ¼ med red bell pepper, chopped (¼ c) 2 Tbsp white wine vinegar 1 tsp olive oil ⅛ tsp salt ⅛ tsp freshly ground black pepper

  1. MIX quinoa, water, and broth in small saucepan and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with fork.2. COMBINE quinoa and remaining cake ingredients except oil in medium bowl. Stir to combine.3. MIX together all salsa ingredients and set aside.4. HEAT oil on large, nonstick griddle or in skillet over medium-high heat. Scoop a generous ¼ cup of the quinoa mixture at a time and drop onto griddle, flattening into pancake shape with back of spatula (makes 8 cakes). Cook until browned on bottom, about 3 minutes. Flip carefully and cook about 3 minutes longer. Serve with salsa. NUTRITION (per serving) 344 cal, 16 g pro, 42 g carb, 10 g fiber, 4 g sugars, 13 g fat, 2 g sat fat, 700 mg sodium

Sweet Potato and Kale Hash

Kale’s not just for green smoothies, you know: This hearty hash from blogger Shared Appetite is a cheery and colorful way to start the day. For even more satisfaction, top it off with a fried egg. Here’s the recipe.

Bacon Cheddar Breakfast Muffins

Most muffins are just glorified cupcakes—but these breakfast pastries buck the trend. Cheese, Canadian bacon, and buttermilk add protein and tons of savory flavor (and there’s not a single added sugar in sight!). MORE: 13 Power Foods That Lower Blood Pressure Naturally Prep Time: 20 minutes / Total Time: 45 minutes / Servings: 12 2 c whole wheat pastry flour ½ c unbleached all-purpose flour ½ c yellow cornmeal 2 tsp baking powder ½ tsp baking soda ½ tsp ground black pepper 1½ c fat-free buttermilk 2 lg eggs 3 Tbsp olive oil 2 Tbsp unsalted butter, melted 5 scallions, thinly sliced ½ red bell pepper, finely chopped ½ c shredded reduced-sodium Cheddar cheese 2 slices (¾ oz each) Canadian bacon, finely chopped

  1. HEAT oven to 400°F. Line a 12-cup muffin pan with paper liners or coat with cooking spray.2. WHISK together whole wheat flour, all-purpose flour, cornmeal, baking powder, baking soda, and black pepper in a large bowl. Whisk together buttermilk, eggs, oil, butter, scallions, bell pepper, cheese, and bacon in a measuring cup. Stir into flour mixture, just until blended.3. SPOON batter into the muffin cups.4. BAKE for 22 minutes, or until the tops brown lightly and a toothpick inserted in the center of a muffin comes out clean. Remove the muffins from the pan to cool on a rack. Serve warm or at room temperature. NUTRITION (per muffin) 206 cal, 8 g pro, 25 g carb, 3 g fiber, 2 g sugars, 9 g fat, 4 g sat fat, 230 mg sodium

Savory Feta Cheese French Toast

Sweet French toast has been done to death. Next time, wow your brunch guests with Diethood’s 20-minute savory French toast, infused with thyme and addictively salty feta. Here’s the recipe.