Enjoying a delicious brunch can be one of the best parts of a holiday, and with a few thoughtful tweaks, you can make your meal more nourishing without sacrificing flavor. Small changes – like reducing salt, swapping out saturated fats and balancing carbohydrates – can help support heart health and keep you feeling energized throughout the day.

By making simple ingredient swaps, you can enjoy all the rich, comforting flavors of the season while nourishing your body with wholesome meals. Instead of butters, sour cream or mayonnaise, try using Greek yogurt for a creamy texture with added protein.

Incorporating veggies into main or side dishes packs in fiber and nutrients, which will help balance your blood sugar and nourish your body. When it comes to carbohydrates, opt for whole grains over refined flours, or simply omit the carb like in the crustless quiche below.

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Crustless Veggie Quiche

Recipe adapted from FeastingNotFasting.com. Serves 6.

Ingredients:

  • 6 eggs
  • 1/2 cup whole milk
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/2 white onion, diced
  • 1 red bell pepper, diced
  • 2 cups spinach, roughly chopped
  • 1/2 cup cherry tomatoes, sliced in half
  • Olive oil nonstick spray
  • 1/4 cup crumbled feta cheese

Preparation:

Preheat oven to 400 F.

Whisk eggs, milk, black pepper and garlic powder until well combined.

Prepare onion, bell pepper, spinach and cherry tomatoes.

Heat a medium-sized skillet with olive oil spray. Add onion and bell pepper.

Sautee veggies for about 5 minutes, until tender but not fully cooked.

Add all veggies and feta cheese into egg mixture. Stir to combine.

Spray a pie pan with olive oil spray. Pour egg and veggie mixture into the pan.

Bake for 25-30 minutes, or until eggs are set.

Let cool for 10 minutes and serve

Yields: 6 servings. Per serving: 120 calories; 7.5 g fat; 194.1 mg cholesterol; 151.2 mg sodium; 4.5 g carbohydrate; 3.2 g sugar; 8.5 g protein

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Healthier Deviled Eggs

Recipe adapted from: SugarSpunRun.com/. Serves 6.

Ingredients:

  • 12 eggs, hard-boiled
  • 1/3 cup plain, low-fat Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon pickle juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika, plus a dash more for garnishing
  • 1/8 teaspoon salt
  • 1/2 teaspoon of your favorite hot sauce (optional)

Preparation:

Boil water in a large pot and add eggs to water with a slotted spoon.

Boil eggs for 12 minutes.

Transfer eggs to a bowl of ice water; set aside until fully cooled.

Peel eggs and slice in half, lengthwise.

Remove yolks and transfer to a bowl.

Add remaining ingredients to the bowl of yolks and mash with a fork until combined and smooth.

Spoon yolk filling into each egg; garnish with a sprinkle of smoked paprika.

Yields: 24 deviled eggs, 6 servings. Per serving: 168 calories; 11 g fat; 374.2 mg cholesterol; 237.8 mg sodium; 2 g carbohydrate; 1.7 g sugar; 14.1 g protein

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Balsamic Roasted Carrots

Recipe adapted from TastesBetterfromScratch.com. Serves 6.

Ingredients:

  • 1 pound whole carrots
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey
  • 1/4 cup crumbled goat cheese
  • Fresh or dried thyme (optional)

Preparation:

Wash the carrots, trim the tops off and slice in half lengthwise; if carrots are extra thick, you may want to cut into quarters.

Toss sliced carrots in olive oil, salt, pepper, balsamic vinegar and honey.

Spread carrots on a prepared baking sheet, ensuring they’re not overlapping.

Bake for 15 minutes, then stir and flip the carrots. The balsamic and honey will begin to caramelize in the oven, so flipping them ensures even caramelization on both sides.

Bake for another 20-25 minutes, until carrots are fork tender and glaze is caramelized and sticky.

Remove from the oven and top with crumbled goat cheese.

If desired, garnish carrots with a sprinkle of thyme

Yields: 6 servings. Per serving: 69 calories; 3.6 g fat; 2.7 mg cholesterol; 267 mg sodium; 8 g carbohydrate; 4.2 g sugar; 1.7 g protein

These recipes were reviewed by Brittany Kingry, registered dietitian at CoreLife Novant Health - Matthews.