This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

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A whole-grain cookie baked in a skillet serves as a crispy “crust” for this easy pie. The cookie is topped with thick, creamy skyr, an Icelandic cultured dairy product with 2 times the protein of regular yogurt (1,2). A layer of sliced strawberries adds a pop of color and adds a fresh taste.

Active time: 15 minutes | Total time: 40 minutes

Oatmeal Strawberry Cookie Pie

Ingredients

• 4 tablespoons (57g) unsalted butter, at room temperature
• 3 tablespoons maple syrup
• 2 tablespoons coconut sugar
• 1 egg
• 2/3 cup (105g) white whole-wheat flour
• 1/2 cup (50g) rolled oats
• 1 teaspoon cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 4.4 ounces (125g) vanilla skyr (or vanilla greek yogurt)
• 2 cups (166g) strawberries, sliced

Directions

Preheat the oven to 350°F (177°C). Coat a 12- to 14-inch (30.5 to 35-cm) cast-iron skillet or oven-proof saute pan thoroughly with cooking spray and set aside. In a large bowl, beat the butter, maple syrup and coconut sugar together. Add the egg and beat until incorporated.

In a medium bowl, whisk together the flour, oats, cinnamon, baking soda and salt. Add to the butter mixture and stir with a wooden spoon to combine. Pour dough into the prepared pan and press the dough out to a 12-inch (30.5 cm) round in the pan. Bake until golden brown, 15–18 minutes. Transfer the skillet to a cooling rack and let cool to room temperature.

Spread the skyr evenly over the cookie, leaving a 1/2-inch (1.3-cm) edge uncovered all around. Top with the strawberries, laying them in concentric circles over the skyr. Cut the cookie into 8 wedges. Serve immediately.

Serves: 8 | Serving Size: 1/8 recipe 

Nutrition (per serving): Calories: 169; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 42mg; Sodium: 171mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 11g; Protein: 5g

Nutrition Bonus: Vitamin D: 2%; Calcium: 5%; Potassium: 80mg; Vitamin A: 12%; Vitamin C: 35%

Originally published March 14, 2021; Updated June 2026

 

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This salad is vegan and incredibly satisfying — a big bowl of lettuce and radicchio smothered with a creamy, herby green goddess dressing made from avocado. Slices of roasted beets, cucumber and cherry tomatoes make it deliciously easy to devour your vegetables. The sunflower seeds up the protein to 7 grams per serving — and add a lovely crunch. Boost the protein even more with some edamame to make this a complete meal.

Active Time: 10 minutes | Total time: 10 minutes

Vegan Green Goddess Salad

Ingredients

• 1 medium avocado, pit and peel discarded
• 1/2 cup mixed tender herbs such as basil, chives, dill or tarragon, chopped
• 1/4 cup (60g) lemon juice
• 1 tbsp maple syrup
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 small garlic clove, peeled
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup water
• 1 7 oz (198g) bag mixed baby greens with radicchio
• 1 cup (85g) cherry tomatoes, halved
• 1 cup (170g) store-bought roasted beets, peeled and sliced
• 1/2 cucumber, halved lengthwise and thinly sliced
• 1/2 cup (57g) toasted sunflower seeds

Directions

Combine the avocado flesh, herbs, lemon juice, maple syrup, olive oil, tahini, garlic, salt and pepper in a blender. Add 1/4 cup water and blend until smooth.

For the salad, toss the greens and 1/2 cup of the dressing together and mound the salad on four plates. Arrange the cherry tomatoes, beets and cucumbers on top. Dot each salad with the remaining dressing, if desired. Sprinkle with the sunflower seeds and serve.

Serves: 4 | Serving Size: About 2 cups salad, 1/4 cup dressing

Nutrition (per serving): Calories: 277; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 201mg; Carbohydrate: 20g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 743mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 29%; Calcium: 9%

Originally published February 2020; Updated January 2026

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If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

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It takes only six ingredients to make this dish (not including salt, pepper and oil, which we consider freebies). Frozen broccoli plays two starring roles here. A good amount of whole florets bulk up the bowl, while some is processed into an easy pesto sauce.

The white beans and broccoli in this dish are highly functional for your health. The fiber in the beans feeds the healthy bacteria in your gut, while the broccoli contains a powerful antioxidant called glucosinolates (1, 2).

Active time: 10 minutes | Total time: 15 minutes

White Bean Bowl With Broccoli Pesto

Ingredients

• 6 cups (936g) frozen broccoli florets
• 1/4 cup (56g) olive oil
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 small clove garlic
• 1/2 cup (50g) Parmesan cheese, shredded, divided
• 1 1/2 cups precooked farro
• 2, 15.5 oz. cans reduced-sodium cannellini beans, drained and rinsed

Directions

Place broccoli in a large microwave-safe bowl and microwave on high for 5–7 minutes, or until crisp-tender.

Transfer 1 1/2 cups of the broccoli to a food processor. Add olive oil, lemon zest, lemon juice, salt, pepper, and garlic, and process until nearly smooth. Add 1/4 cup Parmesan and pulse 2–3 times to combine. If needed, add water 1 tbsp at a time to thin the pesto to your desired consistency.

Add the beans, farro, and pesto to the remaining broccoli in the bowl and toss gently to combine. Divide the mixture evenly among four shallow bowls and top with the remaining cheese.

Serves: 4 | Serving Size: 1 1/2 cups bean mixture and 1 tbsp cheese

Nutrition (per serving): Calories: 522; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 487mg; Carbohydrate: 67g; Dietary Fiber: 23g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1536mg; Iron: 35%; Vitamin C: 7%; Calcium: 21%

Originally published May 14, 2020; Updated March 2026

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Prep the ingredients for this veggie-packed breakfast dish the night before — and all you need to do is throw it together in a skillet for a brunch that’s done before you even have your first cup of coffee. The eggs are baked in ramekins in a water bath with just a touch of cream for rich, decadent eggs that are tastier (and much easier) than poached eggs. You can substitute simple fried eggs to save time, if you like.

Active time: 40 minutes | Total time: 1 hour

Beet and Kale Potato Hash With Baked Eggs

Ingredients

• 8 oz. (227g) small golden potatoes
• 8-oz. (227g) package roasted beets (or can roast your own the night before)
• 4 cup lacinato kale, leaves torn, center ribs discarded (about 1/2 bunch)
• 4 green onions, chopped
• 4 large eggs
• 1/4 cup (60g) heavy cream
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

The night before, cook the potatoes. Place the potatoes in a microwave-safe dish, add 1/2 cup water, cover, and cook until tender when pierced with a fork, 4–5 minutes. Drain, cut into bite-size pieces, and refrigerate until ready to use. While the potatoes are cooking, cut the beets into 1/2-inch pieces, cover, and refrigerate. Prepare the kale and chop the green onions; store in separate containers.

The next morning, preheat the oven to 350°F (180ºC). Spray four 6-oz. (177ml) oven-safe ramekins or custard dishes with cooking spray. Break 1 egg into each ramekin and sprinkle evenly with a few pinches of salt and pepper. Spoon the cream evenly over the eggs. Place the ramekins in a 13-by-9-inch baking pan and add hot water to a depth of 1 1/2 inches (3.8cm). Bake for 20–25 minutes, or until the whites are just set.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the kale and cook, tossing with tongs, until tender, about 4 minutes. Push the kale to one side of the pan and add the potatoes and beets. Cook, without stirring, until the potatoes begin to brown on the bottom, about 3 minutes. Add the garlic powder, salt, and pepper and toss everything together with a spatula, continuing to cook until the vegetables are heated through, about 4 minutes more. Keep warm.

When the eggs are done, carefully remove the baking dish from the oven. Take the eggs out of the water bath and run a knife around the edges of the ramekins to release the eggs. Divide the hash between 4 plates. Using a large spoon, remove the eggs from the ramekins and place them on top of the hash.

Serves: 4 | Serving Size: 1 cup hash, 1 egg

Nutrition (per serving): Calories: 267; Total Fat: 18g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 221mg; Sodium: 425mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g

Nutrition Bonus: Vitamin D: 15%; Iron: 11%; Potassium: 419mg; Vitamin A: 3%; Vitamin C: 44%; Calcium: 12%

Originally published November 2019; Updated May 2026

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Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is sweetened naturally with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g. source of good bacteria), and contains protein, calcium and vitamin D (1,2).

Active Time: 10 minutes  | Total Time: 10 minutes

Mango-Pineapple Yogurt Bowl

Ingredients

• 1 tbsp unsweetened coconut flakes
• 1 cup (245 g) plain nonfat Greek yogurt
• ¼ cup (41 g) diced pineapple, fresh or frozen
• ¼ cup (41 g) diced mango, fresh or frozen
• 1/2 cup unsweetened bran cereal

Directions

In a non-stick pan, toast coconut flakes over medium-high heat until golden brown, about 1-2 minutes. Remove from heat and set aside.

Assemble yogurt bowl by layering yogurt, pineapple chunks and mango chunks. Top with toasted coconut flakes and bran cereal.

Serves: 1 |  Serving Size: 1 yogurt bowl

Nutrition (Per serving): Calories: 292; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 12mg; Sodium: 196mg; Carbohydrate: 46g; Dietary Fiber: 16g; Sugar: 19g; Protein: 28g

Nutrition Bonus: Potassium: 608mg; Iron: 18%; Vitamin A: 0%; Vitamin C: 58%; Calcium: 38%

Originally published June 3, 2015; Updated February 2026

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With a buttery whole-grain shortbread crust and a crunchy, sweet-salty fruit-and-nut topping, these little gems are a perfect treat to share during the holidays. Dried cranberries are a good source of fiber (4g per 1/2 cup) but because they are naturally tart, many brands are loaded with added sugar (1). Fortunately, there are brands of dried cranberries that contain less added sugar or are sweetened with apple juice. Read labels carefully and you can cut the added sugar.

Active time: 25 minutes | Total time: 1 hour 10 minutes, plus cooling time

Cranberry-Walnut Bar Recipe

Ingredients

• 1 cup (142g) white whole-wheat flour
• 2 tbsp coconut sugar
• 3/4 tsp salt, divided
• 1/4 tsp baking powder
• 1/2 cup (113g) unsalted butter, cut into 1 inch cubes
• 1 tbsp vanilla extract
• 1 tbsp ice cold water
• 1/2 cup (118g) maple syrup
• 1/4 cup (57g) unsalted butter, melted
• 1 large egg
• 2 tsp vanilla extract
• 1 cup (113g) walnuts, chopped
• 1 cup (115g) dried cranberries, chopped

Directions

Preheat the oven to 350°F (177°C). Line an 8-inch (20 cm) square baking pan with parchment paper, leaving a 2-inch overhang on two opposite sides to create a sling for easy removal.

To make the crust: In a food processor, combine the flour, sugar, salt, and baking powder. Pulse a few times to blend. Add the butter and pulse until the mixture resembles coarse crumbs, with butter pieces no larger than a lentil, about 20 pulses.

Add the vanilla extract and 1 tablespoon of water. Pulse 5 times, or just until the dough begins to clump together. The mixture should hold together easily when pressed between your fingers. If it feels too dry, add more water, 1 teaspoon at a time, pulsing briefly after each addition.

Transfer the mixture to the prepared pan and press firmly into an even layer. Bake for about 20 minutes, or until the crust is lightly golden. Remove from the oven and set aside.

To make the filling:In a medium bowl, whisk together the maple syrup, melted butter, egg, vanilla extract, and salt until smooth. Stir in the chopped walnuts and dried cranberries.

Pour the filling evenly over the warm crust. Return the pan to the oven and bake for 20 to 25 minutes, or until the filling is bubbly and the nuts are lightly browned.

Transfer the pan to a wire rack and let cool at room temperature for at least 1 hour. Use the parchment overhang to lift the bars out of the pan. Cut into squares before serving.

Serves: 16 | Serving Size: 1 bar

Nutrition (per serving): Calories: 190; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 123mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 10g; Protein: 3g

Nutrition Bonus: Calcium: 2.5%; Iron: 3%; Potassium: 74mg; Vitamin A: 12%

Originally published December 2020, Last Updated September 2025

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Your slow cooker is an ally in the kitchen, especially when you crave a comforting, satisfying stew where red lentils are fall-apart tender, and the vegetables are soft as butter. A little curry spice keeps it interesting. Plus, it’s loaded with fiber and high quality plant-based protein.

Active time: 15 minutes | Total time: 5 hrs 15min (cooked on high) 8hrs 15min (cooked on low)

Slow Cooker Turmeric Lentil Stew

Ingredients

• 1 cup (192g) dry red lentils
• 1 cup (128g) chopped carrot
• 2 cups (214g) chopped cauliflower
• 1 large onion (150g), chopped
• 4 cups (960g) low-sodium vegetable stock or water
• 2 tsp curry powder
• 1/8 tsp salt
• 2 cups (134g) kale, chopped

Directions

In a slow cooker, combine red lentils, carrots, cauliflower, onion, vegetable stock, curry powder, and salt. Cover tightly and turn the cooker to high. Cook on high for 5 hours or low for 8 hours.

When the time is up, remove the lid and stir. The lentils should be falling apart. Stir in the kale, cover, and let stand for about five minutes to soften the kale.

Serve hot, or cool completely and portion into containers to refrigerate, tightly covered, for up to 4 days.

Serves 4 | Serving size: 1 1/4 cup

Nutrition (per serving): Calories: 223; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 154mg; Carbohydrate: 41g; Dietary Fiber: 9g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Potassium: 742mg; Iron: 24%; Vitamin A: 307%; Vitamin C: 69%; Calcium: 9%

Originally published November 13, 2018; Updated May 2026

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These satisfying, whole-grain pancakes are baked on a rimmed baking sheet instead of cooked in batches in a pan so everyone can sit down to breakfast at the same time without having to eat cold pancakes.

RD Tip: The whey powder boosts the protein content of these pancakes without compromising flavor. If preferred, the coconut oil can easily be subbed out with the same amount of a neutral cooking oil like canola or avocado oil.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chocolate Chip Pancakes

Ingredients

• Cooking spray
• 1 cup (120g) whole-wheat pastry flour
• 1 cup (85g) rolled oats
• 1/2 cup (55g) unflavored whey protein powder
• 1 ½  tsp baking powder
• 1/4 tsp salt
• 1 1/4 cups (305g) low-fat milk or plant-based milk alternative
• 2 large eggs
• 1/4 cup (80g) maple syrup, divided
• 1 ½  tsp vanilla extract
• 2 tbsp melted coconut oil
• 1/3 cup (56g) chocolate chips
• 1 1/2 cups (230g) chopped strawberries

Directions

Preheat the oven to 425°F (220°C). Coat a 9-by-13-inch rimmed baking sheet with cooking spray. Place the flour, oats, whey powder, baking powder, and salt in a blender or food processor and blend until finely ground. Transfer to a large bowl.

Add the milk, eggs, 3 tbsp of the maple syrup, and the vanilla extract to a blender or food processor and blend until smooth. Add the wet ingredients to the dry ingredients and whisk until smooth (if the batter is too thick, you can thin it out with an additional 1-2 tbsp milk.) Stir in the oil.

 Pour the batter into the prepared baking sheet and sprinkle evenly with the chocolate chips. Bake until golden brown and a toothpick inserted in the center comes out clean, about 15 minutes.

While the pancake bakes, combine the strawberries and the remaining 1 tbsp maple syrup in a small saucepan. Bring to a simmer over medium heat, stirring frequently and mashing the berries with a wooden spoon until heated through. Keep warm over low heat.

Cut the pancake into 8 rectangles and serve with the strawberry sauce.

Serves: 8 | Serving Size: 1/8 of pancake and 3 tablespoons strawberry mixture

Nutrition (per serving): Calories: 307; Total Fat: 9g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 79mg; Sodium: 224mg; Carbohydrate: 45g; Dietary Fiber: 6g; Sugar: 15g; Protein: 13g

Nutrition Bonus: Potassium: 188mg; Iron: 31%; Vitamin C: 28%; Calcium: 18%

Originally published April 18, 2020; Updated May 2026

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This showstopper vegetarian entrée is a savory spin on apple strudel, with sautéed mushrooms, chestnuts and goat cheese taking the place of fruit. The strudel can be made up to 6 hours in advance and baked right before serving, so it’s a great option for a dinner party. Serve with a baby kale salad tossed with a creamy tahini dressing for a complete meal.

Active time: 40 minutes | Total time: 1 hour

Mushroom and Chestnut Savory Strudel

Ingredients

• 1 1/2 tbsp olive oil
• 1 medium onion, thinly sliced
• 1/2 lb (227g) portobello mushrooms, chopped
• 1/2 lb (227g) shiitake mushrooms, caps sliced, stems discarded
• 1 tbsp fresh thyme, chopped
• 1 tsp fresh rosemary, chopped
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 cup (59g) dry white wine or vegetable broth
• 3/4 cup (107g) roasted chestnuts, chopped and peeled (see note)
• 1/2 cup (70g) crumbled goat cheese
• 12 sheets phyllo dough, defrosted if frozen
• 4 tbsp melted ghee
• 1/2 cup (20g) fresh dark rye or whole-wheat breadcrumbs

Directions

Preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper and set aside.

Heat the olive oil in a large sauté pan or skillet over medium-high heat. Add the onion and cook for about 3 minutes, until beginning to soften. Add the mushrooms, thyme, rosemary, salt, and black pepper. Continue cooking, stirring occasionally, for about 6 minutes, until the mushrooms release their liquid and begin to brown. Add the wine and cook for 1 minute, or until evaporated. Transfer the mushroom mixture to a large bowl, stir in the chestnuts, and let cool for 10 minutes.

Place one sheet of phyllo dough on a large cutting board with the long side facing you. Brush with some of the melted ghee and sprinkle with a few teaspoons of breadcrumbs. Top with another sheet of phyllo dough, brush with more ghee, and sprinkle with more breadcrumbs. Repeat with the remaining phyllo sheets, adding breadcrumbs between layers but not on the final sheet.

Transfer the layered phyllo to the prepared baking sheet. Spoon the mushroom mixture in a line about 1 inch from the edge closest to you and sprinkle the goat cheese evenly over the filling. Fold the edge closest to you up and over the filling, then roll into a long, tight cylinder. Place seam-side down on the baking sheet and brush the exterior with any remaining ghee. The strudel may be refrigerated at this point for up to 8 hours before baking.

Bake for about 25 minutes, or until crisp and golden brown. Transfer to a serving platter and let cool for 5 minutes before slicing with a serrated knife.

Note: Peeled and roasted chestnuts are available in well-stocked supermarkets in the baking aisle. Substitute 1/2 cup roasted walnuts or hazelnuts if desired.

Serves: 6 | Serving Size: One 2-inch slice

Nutrition (per serving): Calories: 404; Total Fat: 19g; Saturated Fat: 9g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 33mg; Sodium: 493mg; Carbohydrate: 51g; Dietary Fiber: 3g; Sugar: 8g; Protein: 10g

Nutrition Bonus: Vitamin D: 2%; Calcium: 5%; Iron: 13%; Potassium: 354mg; Vitamin A: 1%; Vitamin C: 11%

Originally published January 12, 2019; Updated June 2026

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Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

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