These cast iron breakfast recipes are easy to make and delicious.
Image Credit: Anna_Shepulova/iStock/GettyImages Cooking in a cast iron skillet may be just what you need to perk up your a.m. routine — literally. Cast iron pans can increase the iron content in your food, which can help with low energy, according to Columbia University.
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Here's how that works: If you're lacking iron in your diet, your cells may not be getting the oxygen they need. As a result, you'll likely feel sleepy and sluggish (other symptoms include weakness, dizziness and headaches). That's why making sure you're eating enough iron is essential to a healthy, energized body.
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Read more: The 7 Healthiest Iron-Rich Foods to Add to Your Diet
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What's more, women with excessively heavy periods or who are pregnant are at higher risk for an iron deficiency, per the American Academy of Nutrition and Dietetics. So, if you fall into one of these categories, eating more iron-rich foods along with cast iron skillet cooking can be an easy way to supplement your iron intake.
Try these five cast iron skillet breakfast recipes that’ll help you start the day with some pep in your step.
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Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.
Peanut Butter ‘French Toast’ With Simple Blackberry Syrup
This lighter, vegan-friendly French toast is a cinch to make. Image Credit: Jackie Newgent, RDN This healthier pan-toasted, plant-based french toast swaps eggs and butter for a drop of coconut milk and oil on iron-rich whole-grain bread. Plus, it’s serving some serious PB and J vibes thanks to natural peanut butter and a warm drizzle of sweet blackberry spread.
Advertisement Get the Peanut Butter ‘French Toast’ With Simple Blackberry Syrup recipe and nutrition info here.
Spicy Tempeh, Red Pepper and Sweet Potato Hash
This spicy sweet potato hash packs plenty of plant-based protein thanks to tempeh. Image Credit: Livestrong Often overshadowed by the popular tofu, tempeh is the main protein source in this savory plant-based breakfast sautéed in a cast iron skillet. Packed with fiber, vitamins and probiotic benefits, powerhouse tempeh is the perfect addition to your meatless Mondays. Get the Spicy Tempeh, Red Pepper and Sweet Potato Hash recipe and nutrition info here.
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Advertisement 3. Spring Frittata With Artichokes, Peas, Green Onions and Goat Cheese
This low-cal frittata skimps on the calories but not the nutrients. Image Credit: venemama/ adobe stock If you’re a fan of frittatas, you’ll freak for this fluffy dish stuffed with artichokes, peas, green onions and goat cheese. With only 200 calories per serving — and a whopping 14 grams of protein — this simple cast iron skillet recipe boasts a ton of nutrients and keeps your hunger at bay without breaking the calorie bank.
Advertisement Get the Spring Frittata With Artichokes, Peas, Green Onions and Goat Cheese recipe and nutrition info here.
Spicy Potato, Red Pepper and Chicken Sausage Skillet for Two
With iron-rich potatoes and chicken sausage, you’ll get an even bigger boost of the essential mineral cooking this recipe in a cast iron skillet. Image Credit: Livestrong When the hankering for something sweet and savory hits, this cast iron breakfast has you covered thanks to the sweet red bell peppers, spicy hot chili pepper and mouthwatering chicken sausage. Plus, the vitamin C in the bell peppers will help your body absorb the plant-based iron in the potatoes.
Advertisement Get the Spicy Potato, Red Pepper and Chicken Sausage Skillet for Two recipe and nutrition info here.
Vegan Cocoa Pancakes With Raspberry Smash
These fiber-rich flapjacks will keep your belly full for hours. Image Credit: Jackie Newgent, RDN With an impressive 15 grams of fiber per serving, you can get your flapjack fix all while feeling full for longer. Made with whole-wheat pastry flour, cocoa powder and chia seeds, these healthier plant-based pancakes pack heaps of antioxidants and fiber while a warm raspberry topping satisfies your sweet tooth. For an extra protein boost, stir some plant-based protein powder into these griddle cakes.
Advertisement Get the Vegan Cocoa Pancakes With Raspberry Smash recipe and nutrition info here. Read more: 6 High-Protein, Plant-Based Breakfasts Worth Waking Up For
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references
Columbia University: “Does Cooking With Cast Iron Pots and Pans Add Iron to Our Food?” American Academy of Nutrition and Dietetics: “Foods to Fight Iron Deficiency”references
Columbia University: “Does Cooking With Cast Iron Pots and Pans Add Iron to Our Food?” American Academy of Nutrition and Dietetics: “Foods to Fight Iron Deficiency”These cast iron breakfast recipes are easy to make and delicious. Image Credit: Anna_Shepulova/iStock/GettyImages
Image Credit: Anna_Shepulova/iStock/GettyImages
Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.
This lighter, vegan-friendly French toast is a cinch to make.
Image Credit: Jackie Newgent, RDN
Image Credit: Jackie Newgent, RDN
This spicy sweet potato hash packs plenty of plant-based protein thanks to tempeh.
Image Credit: Livestrong
Image Credit: Livestrong
This low-cal frittata skimps on the calories but not the nutrients.
Image Credit: venemama/ adobe stock
Image Credit: venemama/ adobe stock
With iron-rich potatoes and chicken sausage, you'll get an even bigger boost of the essential mineral cooking this recipe in a cast iron skillet.
Image Credit: Livestrong
These fiber-rich flapjacks will keep your belly full for hours.
Image Credit: Jackie Newgent, RDN
Columbia University: “Does Cooking With Cast Iron Pots and Pans Add Iron to Our Food?”
American Academy of Nutrition and Dietetics: “Foods to Fight Iron Deficiency”
