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Breakfast Recipes

Wellness Mama Breakfast Recipes

My favorite healthy, real food breakfast recipes for busy families can be found below. All recipes are grain-free, dairy optional and kid-approved. Need help meal planning? Check out my meal planning service!

chia seed energy balls

Chia Seed Energy Balls

June 21, 2022 by Katie Wells

I love chia seeds and use them in a variety of ways. They add a nice crunch when they’re used dry and gel when added to a liquid. Even better, I love their spectacular nutrient profile. I’ve used chia seeds in many ways, but these chia seed energy balls are without a doubt my favorite! …

Read moreChia Seed Energy Balls
Lemon Poppy Seed Muffin Recipe

Coconut Flour Lemon Poppy Seed Muffins

March 1, 2022 by Katie Wells

New muffin recipe time! My kids love muffins. They get tired of eggs for breakfast after a while and are always excited for muffins. And they love them at all times of the day. They make a great snack mid-morning, after school, or after sports. Apple cinnamon muffins are a fall favorite, but when spring …

Read moreCoconut Flour Lemon Poppy Seed Muffins
maple pecan butternut squash

Maple Pecan Butternut Squash

December 7, 2021 by Katie Wells

Winter squashes are, to me, the chicken of the vegetable world. They’ve got a nice flavor, but are a mostly blank slate that’s delicious with lots of different seasonings and preparations. They can be sweet, savory, or spicy. They can be diced and roasted, added to soups and pureed, or baked into desserts. As an …

Read moreMaple Pecan Butternut Squash
cranberry orange muffins

Cranberry Orange Muffins

February 23, 2021 by Katie Wells

So, I found a bag of cranberries in the bottom of my crisper drawer the other day. I had to think really hard about when I might have bought them. It was a WHILE back. Like when they were on sale around Christmas, maybe? Regardless, they needed to be used so I modified my lemon blueberry …

Read moreCranberry Orange Muffins

Sweet and Savory Sausage-Stuffed Apples

February 16, 2021 by Katie Wells

I love sweet and savory flavors together and while chocolate-covered bacon fits the bill, it isn’t the best for a nutritious meal idea. These sausage stuffed apples make a delicious meal and their fun packaging makes them appealing to kids. This recipe is incredibly versatile and you can make this into sausage-stuffed sweet potatoes or sausage-stuffed winter squash …

Read moreSweet and Savory Sausage-Stuffed Apples

Grain-Free Taco Bowl Recipe (Easy, Healthy, and Delicious!)

January 19, 2021 by Katie Wells

I can’t help it… I might be a lazy cook, but I just love an easy, healthy meal, that comes together quickly! (This is why my cookbook is full of one-pan recipes that take 30 minutes or less.) This grain-free taco bowl is a one-pan meal with quick prep, minimal cleanup, and tons of veggies. Quick …

Read moreGrain-Free Taco Bowl Recipe (Easy, Healthy, and Delicious!)

Chicken Apple Stir-Fry Recipe (Simple Dinner Idea)

December 29, 2020 by Katie Wells

Stir frys are one of my favorite dinners. They’re fast and easy to make, pack a punch of flavor, and contain a hefty serving of vegetables. I frequently use leftover, already-cooked meat for the protein in my stir frys, which makes preparation even quicker. And if there’s a bit of stir fry leftover, I like …

Read moreChicken Apple Stir-Fry Recipe (Simple Dinner Idea)

How to Make Yogurt (Easy Homemade Recipe)

October 20, 2020 by Katie Wells

Update: Since the original writing of this post, I acquired an Instant Pot with a yogurt making function. It makes yogurt-making a breeze and I can do a whole gallon at a time. For the most part, the process is the same as what’s listed below. In step three I leave the warmed milk in the Instant …

Read moreHow to Make Yogurt (Easy Homemade Recipe)

Tomato & Basil Caprese Omelet Recipe

September 15, 2020 by Katie Wells

I love the light, freshness of Caprese salad, especially when I have more tomatoes and basil in the garden than I know what to do with! However, it isn’t very high in protein or fat, two things our family makes sure to get in the morning. Enter the Caprese omelet! What Is Caprese? Caprese is an …

Read moreTomato & Basil Caprese Omelet Recipe
chocolate coconut granola bars

Chocolate Coconut Energy Bars

August 4, 2020 by Katie Wells

Kids are snackers. I make sure they have a filling and nutrient-packed breakfast every morning and I don’t encourage snacking near mealtime. However, when they’re playing outside and burning off energy or going through a growth spurt they’re going to need snacks from time to time. These chocolate coconut energy bars fit the bill perfectly. They’re tasty, …

Read moreChocolate Coconut Energy Bars

Zucchini Fritters Recipe (Healthy Alternative to Tater Tots!)

June 30, 2020 by Katie Wells

Tater tots were a very occasional treat when I was growing up. (I confess, I loved them.) The grated zucchini in these fritters mimics the texture of tater tots and is a great way to reinvent an old favorite in a healthier way. The zucchini gives them a nutritional boost that tater tots don’t have, …

Read moreZucchini Fritters Recipe (Healthy Alternative to Tater Tots!)
coconut granola

Coconut Granola Recipe

June 9, 2020 by Katie Wells

Since we don’t eat a lot of grains, I’ve had to get pretty creative to find alternatives to eggs for breakfast. We’ve done cottage cheese crepes and chia seed pudding. This coconut granola recipe was created in an attempt to find something new. If you’ve been looking for a healthy “cereal,” this is a good option. Granola Without …

Read moreCoconut Granola Recipe
traditional shakshouka eggs breakfast

Shakshuka Eggs Recipe (Eggs in Spiced Tomato Sauce)

March 9, 2020 by Katie Wells

I’m a big fan of simple, healthy meals that take only a few minutes to cook (even better if they use just one pan). An egg dish similar to huevos rancheros, shakshuka eggs fit this description perfectly. My family fell in love with this dish for its simplicity and flavor. It doesn’t hurt that it’s beautiful …

Read moreShakshuka Eggs Recipe (Eggs in Spiced Tomato Sauce)

Creamy Shirred Eggs (Breakfast Favorite!)

February 11, 2020 by Katie Wells

The quicker and easier breakfast is, the better. Eggs are our go-to breakfast since they’re an inexpensive and healthy protein source that can be cooked quickly. It doesn’t take long though until we get tired of the typical fried or scrambled approach. Shirred eggs are a new (and kind of fancy) spin on breakfast eggs. …

Read moreCreamy Shirred Eggs (Breakfast Favorite!)

Easy Crustless Spinach Quiche

January 21, 2020 by Katie Wells

I’m always looking for simple meals to pull together for my family when we’re busy. If the recipe uses one pan, can go in a slow-cooker (or Instant Pot), or can be made ahead, I’m all in! But it can be hard to find simple recipes that also offer high nutritional value. Crustless quiche is a perfect …

Read moreEasy Crustless Spinach Quiche

How to Make Steel-Cut Oats in the Instant Pot

November 12, 2019 by Katie Wells

I’m a big fan of eating a filling breakfast to start the day off right. When we have oatmeal, steel-cut oats are my go-to choice. They’re less processed than rolled oats and keep you feeling full longer. We like to try different add-ins to the oats for interest and variety after getting them out of the …

Read moreHow to Make Steel-Cut Oats in the Instant Pot

Coconut Flour Waffles (Gluten Free & Dairy Optional)

September 10, 2019 by Katie Wells

When we went grain free, I thought I had given up the waffle iron forever. Instead we ate a lot of variations of frittatas and breakfast casseroles or repurposed leftovers. The waffle iron sat in our attic for a year until the kids asked if we could make waffles again. I played around with a lot of …

Read moreCoconut Flour Waffles (Gluten Free & Dairy Optional)

Paleo Pineapple Upside Down Cake

August 12, 2019 by Katie Wells

This pineapple upside down cake recipe was inspired by my oldest son who asked for a breakfast other than omelets or frittatas made with leftovers. I wanted to create a breakfast recipe that would have the muffin/bread feel without the flour or added sugar. This pineapple upside down cake was the result, and I’ve gotta say, …

Read morePaleo Pineapple Upside Down Cake

Glazed Chocolate Donut Holes

June 27, 2019 by Katie Wells

As far as healthy dessert recipes go, this is an overall winner! I make these glazed donut holes are made with healthy ingredients, but the taste is very similar to old fashioned donut holes. They are a fun choice when you want something decadent and want it to be nutritious too. They’re perfect for a special birthday …

Read moreGlazed Chocolate Donut Holes

My Favorite Grain-Free Coconut Flour Pancakes

April 29, 2019 by Katie Wells

When we ditched the grains years ago, pancakes were one of the foods my kids missed most. I lost no time trying to figure out a healthy grain-free pancake recipe that could fill the void. After many (sometimes failed) kitchen experiments, we settled on these coconut flour pancakes as our new Sunday morning pancake recipe. We …

Read moreMy Favorite Grain-Free Coconut Flour Pancakes

Grain-Free Pizza Stir Fry Recipe

April 23, 2019 by Katie Wells

Pizza is definitely a kid favorite, but not usually a healthy one. My kids love our alternative, Meatza, but it is messy to make and takes multiple pans. I’m a huge fan of stir-frys and decided that the toppings of pizza would make a great stir fry. After a few tries, I finally have a recipe …

Read moreGrain-Free Pizza Stir Fry Recipe
Super Easy Almond Flour Pancake Recipe

Perfect Almond Flour Pancakes

April 11, 2019 by Katie Wells

We eat eggs for breakfast often and sometimes the kids get tired of them. Grain-free pancakes pack a lot of protein and healthy fats kids need, so we opt for coconut flour or almond flour pancakes when we need a break from eggs. These easy almond flour pancakes are a regular on the menu at our …

Read morePerfect Almond Flour Pancakes

Broccoli Quiche With Bacon (Dairy Optional)

February 19, 2019 by Katie Wells

I’ll admit, I use a lot of eggs in my recipes! I use them in my healthy butter pecan ice cream, sous vide egg bites, and even stuffed acorn squash boats. When they’re from a good source, eggs pack a lot of nutrients into a small package. They’re a great source of proteins, healthy fats, iron, and several …

Read moreBroccoli Quiche With Bacon (Dairy Optional)
gluten free apple cinnamon muffins recipe

Coconut Flour Apple Cinnamon Muffins Recipe (Grain Free)

October 17, 2018 by Katie Wells

I discovered this grain-free apple cinnamon muffin recipe out of desperation, really. (Isn’t it so true that necessity is the mother of invention?) On this particular morning I realized I only had five eggs in the fridge — not even close to enough to feed us all, especially when each kid could easily eat three each! I …

Read moreCoconut Flour Apple Cinnamon Muffins Recipe (Grain Free)
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Simple Answers for Healthier Families