What NOT to Eat for Breakfast & Veggie Egg Bites

Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com

Happy first day of February! I’m so excited about this month because in my recipes I’ll be focusing on one of my favorite food groups of all time: breakfast. I could eat breakfast every meal of the day and be a happy camper. It’s so versatile, and you just can’t go wrong with some muffins, pancakes, eggs, breakfast sausage, fruit and yogurt. Not to mention oatmeal, smoothies, bacon and cereal. Y’all… I could go on and on! 

A few weeks ago I wrote about my favorite things to eat for breakfast. It was a hit, and I thought it’d be a good follow up to write about what NOT to eat first thing in the morning. In our American culture, it’s hard to know what’s good for you and what’s not, because of so many misconceptions we have about the foods we eat. I in no way claim to be a nutritionist or health professional, but I have learned a lot of things in my healthy eating journey… Including some of the foods you should try to avoid when fixing breakfast! 

Click here to skip to the recipe!

Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com

What NOT to Eat for Breakfast

Foods high in sugar

One of the biggest problems I face when it comes to breakfast here in the states is that EVERYTHING seems to be laden with sugar. Pancakes smothered in syrup, Pop Tarts with icing on top, cinnamon rolls full of cinnamon and sugar, and cereals with more sugar than any other ingredient. Don’t get me wrong, I LOVE those things, but when it comes to my day-to-day breakfast, I can’t load up on so much sugar. I end up crashing halfway through the day, and I just can’t have that! 
Instead, opt for low sugar (NOT artificial sugar), or make things yourself where you can control how much sugar you put in your food. Check out these delicious breakfast cookies for a healthy and sweet breakfast treat. 

Healthy Breakfast Cookies (and the benefits of eating breakfast) | read more at happilythehicks.com

Highly processed meat

I’m talkin’ to you, bacon and sausage! As tasty and greasy and decadent as they are, they really aren’t the best option when planning your breakfast. They are loaded with chemicals and saturated fats that your body doesn’t need! Research has found that for every 1.8 ounces of processed meat you eat, you raise your risk of heart disease by 42%. These meats are okay for you when consumed in moderation, and as sides, but not as the main dish! 
Instead, load up on protein with eggs, lean meats and protein powder in your smoothies or pancakes. Check out this tasty protein pancake that loads you up on the protein without all ingredients your body doesn’t need. 

Empty Calories + Carbs

Lots of popular breakfast foods are just empty calories and high in carbs. The biggest culprits are bagels, jumbo muffins, biscuits and donuts. You may think “but this bagel is healthy“, but in reality they equal about four slices of white bread, have no protein or vitamins, and it only gets worse when you start slathering on the cream cheese. Jumbo muffins are just as bad, and let’s not even talk about biscuits that are smothered in gravy and ooey gooey donuts. But you get my point. They have no nutritional value and are heavy on the carbs. 
Instead of reaching for one of these diet bombs, go for something lighter instead! I LOVE my baked oatmeal muffins, which are high in fiber, full of protein and oh-so-delicious. 

Carrot Cake Muffins | read more at happilythehicks.com

Nothing at all

Y’all, this has honestly NEVER been a problem for me. I am the biggest believer in eating 5 meals a day (yes, you read that right… FIVE), and I refuse to skip breakfast. Not only is it my favorite meal, but it also helps me start the day off on the right foot and keeps me going all morning. When you skip breakfast, you’re actually doing your body a disservice. You are more likely to overeat later on in the day to “make up for” what you didn’t eat that morning. You can also miss out on some of the vital nutrients your body needs (like whole grains, fruit and calcium), which are most commonly consumed early in the day.
Instead of skipping breakfast, try whipping together one of these tasty toasts, which are perfect for grabbing a healthy breakfast on the go. 

Healthy Breakfasts for Busy Mornings | read more at happilythehicks.com

Veggie Egg Muffins

Speaking of a healthy breakfast option, these Veggie Egg Muffins are PERFECT. They are loaded with veggies, healthy fats, and lots of protein, which your body will love! I also like pairing it with some guacamole for some healthy fat. So so good! I was inspired by some egg white bites I had from Starbucks the other day, and even though I didn’t quite nail it the perfect copy cat recipe, these were too good to pass up on posting. And I know you’ll love them! 

Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com


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Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com

Veggie Egg Bites


  • 1 1/2 cups cottage cheese
  • 1/2 red bell pepper
  • 1 small onion
  • 1/2 cup mushrooms
  • 1/2 tsp garlic
  • 1 tsp olive oil
  • 1 cup egg whites
  • 1/4 cup Monterrey cheese
  • 1 tsp thyme
  • Salt & pepper


  1. Preheat oven to 350.
  2. Blend the cottage cheese in a food processor or blender until thick and creamy. Pour into a medium sized bowl.
  3. Chop the bell pepper, onion and mushrooms into small pieces. Cook them in a skillet with the olive oil and garlic until soft and fragrant.
  4. Mix together the cottage cheese and cooked veggies.
  5. Gently fold in the egg whites (do NOT whip or add air), the shredded cheese and seasonings.
  6. Spray a muffin tin with nonstick spray and pour about 1/3 of a cup of the mixture into the tin (until full).
  7. Bake for 15-20 minutes, or until the tops are golden brown and the egg is fully cooked. Remove from the oven and let it cool for 5 minutes before transferring the egg bites to finish cooling on a wire rack.
  8. Store in the refrigerator for up to 5 days in an air tight container!

Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com

Now it’s your turn to talk! Answer one of these questions below:
What is your favorite breakfast food?
Do you have a favorite splurge breakfast food you love to enjoy?

Veggie Egg Bites - The perfect breakfast, full of veggies and protein that your body will love! | read more at happilythehicks.com


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What do you think

  1. Jessica Bradshaw says:

    But I love donuts and bacon!! Haha. I totally get you, though. Eating those everyday is so not good. Thanks for the great recipe!!! Yum!!!

  2. Before my wedding I lost a lot of weight and a big one was cutting out bagels! Now if I have a bagel I only eat half w eggs

  3. Tara says:

    Guilty for eating sugary cereals but only when my son eats them like Lucky Charms. What are some other healthy option cereals because my son won’t budge to eat anything else.

    • That’s my mom’s favorite cereal! My favorite sugary cereal is either Fruity Pebbles or Cocoa Puffs.
      But normally, I go for Kashi (lots of protein and really tasty!) or Honey Bunches of Oats. Topped with lots of fresh fruit and almond milk instead of regular milk. Yum!!

  4. Candy Kage says:

    Great reminder about empty calories and all the sugar in most boxed breakfast foods.

  5. Sarah-Jayne says:

    I love oats! I’m a sweet breakfast kind of person (unless I’m traveling or eating out for some reason), and oats are the best. As porridge with banana and cinnamon, or half baked with loads of berries… Delicious!

  6. Lisa Warren says:

    I really want to try those veggie egg bites they look delicious! I love starting the morning off healthy and hope it continues throughout the day!!

  7. My Thrifty Mom says:

    I want to try those veggies, my problem though is that I can’t eat breakfast. I rarely eat breakfast because I either get sick to my stomach or I’m just not a breakfast eater at all . But definitely going to give this a try, this might be what I need to be eating. Thank you for sharing.

  8. Divya Budhraja says:

    I’ve seen these before, but have never seen them made with cottage cheese! I gotta give these a go. What a great way to get that extra protein in!

  9. Laina Turner says:

    So what you’re telling me is the sleeve of Thin Mint Girl Scout cookies I had this morning probably are NOT the best ting? hahaha. Thank goodness they are a once a year thing or I’d be a wreck.

  10. Joscelyn | Wifemamafoodie says:

    Ah, I totally agree, although I do love some of the bad stuff (hello bagels and doughnuts!) from time to time. We eat clean most of the time so that we can indulge every once in a while!

  11. Hanna J Smith says:

    These look so good! Even though I stay at home, I’m a grazer and tend to eat little bits through the day instead of 3 meals so these would be perfect for that!

  12. Krissie Aguilar says:

    I love this list!! I try to eat a light breakfast everyday. Great veggie bites recipe too!

  13. Megan Horton says:

    YES YES YES, agree with all of these! Breakfast is so important and it’s great to have a grab and go option.

  14. Wonderful tips! Breakfast is the most important meal of your day so it’s crucial to start it out right! Those egg bites look so good! :)

  15. Neely says:

    Well these sound delish. My fav meal of the day is breakfast :)

  16. I’m terrible when it comes to breakfast. Lately, I’ve been munching on a PopTart as I get ready in the morning. I know it’s bad for me, but anything more than that and I start to feel sick! Those veggie bites sound good. Just enough to get something in my stomach and filled with good stuff!

  17. Jill Campbell says:

    My kids love eggs so adding all those veggies packs in some extra nutrition. Thanks for sharing, definitely trying these out!

  18. Kristin Cook says:

    YUM!!!!! Those look really yummy. I’ve made those before, but I need to use your recipe because yours look way better!

  19. Patricia Conte says:

    Great post! So often I’ll grab whatever for breakfast (sugary granola bars come to mind)! Thanks for these tips and options!

  20. im loving all these tips..i like to have things with fiber to keep me full longer as well. i dont know why we they even sell muffins and such with so much sugar, esp for breakfast?

  21. Ashlen Torres (luvashh) says:

    Those look super delicious! I love protein pancakes, ecspecially for my daughter because she doesn’t like a ton of meats!

  22. Rebekah says:

    Good tips!! I love how you added alternatives after each point. I’m trying to transition my hubby to healthier choices for breakfast, but I literally just got him to start eating breakfast, so I’ll have to really work into that slowly. He loves his bagals for breakfast. every once in a while I can get him to eat a breakfast burrito with scrambled eggs and cheese…

    • Girl- baby steps! You’ll get there, I know. And that sounds like a great way to start eating breakfast! You have your protein and carbs… Maybe try throwing in some veggies for a little extra nutrition? Let me know how it goes!

  23. Julie Hoag says:

    These looks so good! I love eggs and it’s a great option. Thanks for sharing it!!

  24. Erika Ortega says:

    Becca this all looks delicious. Thanks for sharing this is something I need to change my bad habits on when I’m in a rush and grab just anything to eat

    • Thanks Erika!! <3 What I have found to be most successful in eating healthy is meal prepping on Sundays to be ready for the week. I've written a few posts about meal prepping here! Just search for them, and they'll pop up. I think it would be super helpful! :)

  25. Taylor Smith says:

    I’m so bad at eating. Yesterday I forgot to eat anything until dinnertime!!! I have to get better!

I'm becca, and I'm so glad you're here.

I'm a sinner saved by grace who loves staying active and eating healthy. I am married to my high school sweetheart, Isaac, and I'm mama to James and an adorable puppy named Lillie.

meet becca

healthy living blogger


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