This Spiralized Zucchini Breakfast with Sausage “No-Cream” Sauce is a great way to add more vegetables to your morning routine. The sauce is made with milk, sour cream, parmesan cheese and spices, and contains no egg or cream. It’s perfect for a hearty brunch or breakfast.
Mornings are a great time to add veggies to your diet. They’re generally nourishing, hydrating and won’t weigh you down like heavy carbs. We’ve been trying to eat more vegetables in the morning, and since I love how I’ve been feeling, I wanted to share a few tips on how to get more vegetables in your morning routine!
Simple tips for eating more vegetables in the morning
- Prepare the vegetables the night before. When I cut up carrot sticks and wash cherry tomatoes the night before, I always reach for them first thing in the morning.
- Try to have vegetable finger foods. Vegetables you can eat with your fingers are quick and easy, and can be eaten on the go.
- Aim for vegetables that don’t need to be cooked. It’s much quicker to get raw vegetables on your plate than vegetables that need to be cooked.
- Use vegetables that can be hidden. My favorite place to hide vegetables is in an omelette. Some of our favorite vegetables to hide in omelettes are spinach, mushrooms, kale, and thinly sliced bell peppers.
We’ve found that the following vegetables are easy and delicious to add to breakfast: carrot sticks, celery sticks, cherry tomatoes, cucumber slices, sliced bell peppers, zucchini, spinach and kale. All of those can be eaten raw, but if you wanted to cook them, all of those can be cooked quickly, and thrown into an omelette or baked egg dish. Do you have any favorite vegetables that you eat for breakfast?
While there are many quick and easy ways to get more vegetables for breakfast, I think of this recipe for a Spiralized Zucchini Breakfast in Sausage “No-Cream” Sauce (there’s actually no actual cream in it – just milk and sour cream) as more of an “advanced” vegetable breakfast. On weekdays, we often just follow the tips above and eat a handful of cherry tomatoes and carrot sticks. But when brunch comes around on the weekend and we have a lazy morning, we love this spiralized zucchini breakfast (if you don’t have a spiralizer, you can always use a vegetable peeler to peel the zucchinis into ribbons or strips).
- 3 medium-sized zucchini (courgettes)
- ½ tablespoon oil
- 10.5 oz (300g) pork sausages, removed from casings
- ½ onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 3 tablespoons all-purpose flour
- 1½ cups (325ml) whole milk
- ½ cup (120g) sour cream
- ½ teaspoon black pepper
- salt, to taste
- ¼ cup (35g) grated parmesan cheese
- Use a spiralizer or vegetable peeler to create noodles out of the zucchini. Set aside.
- In a medium saucepan over medium-high heat, heat the oil and cook the sausage, onion and garlic until the sausage is cooked through and the onion is soft, about 5-7 minutes.
- Add the oregano and cook for 1 minute. Add the flour and stir until everything is well coated.
- Add the milk and bring to a simmer. Cook, stirring constantly, until the sauce thickens, about 5 minutes.
- Remove from heat and mix in the sour cream, parmesan cheese and black pepper. Season with salt to taste.
- Add the zucchini to the pot and toss to coat. The heat from the sauce will soften the zucchini a bit. Serve.
Disclosure: The spiralizer I used for this recipe was provided to me by Legal & General.