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Baked Asparagus and Tomato Egg Frittata

white rectangular baking dish with asparagus and tomato egg frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note! Happy Prepping!

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white rectangular baking dish with asparagus and tomato egg frittata

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Why This Recipe Is a Great Low-Carb Friendly Dish

This recipe also caters to those with diabetes or anyone looking to maintain a balanced blood sugar level. With its low-carb profile and nutrient-packed ingredients, the Baked Asparagus and Tomato Egg Frittata won’t send your glucose levels on a rollercoaster ride. Asparagus is a superstar vegetable with a low glycemic index, meaning it won’t cause drastic spikes in blood sugar. Combined with juicy tomatoes and protein-rich eggs, this frittata strikes the perfect balance to keep you feeling energized and satisfied throughout the day.

Simple Ingredients for Vegetarian Egg Frittata

It’s effortless to make this frittata, bursting with the goodness of asparagus, tomatoes, and eggs, and perfect for a single serving. Now let’s explore the amazing benefits of these ingredients in this recipe.

  • Asparagus, oh how I adore thee! Not only does asparagus bring a delightful crunch and vibrant green color to the frittata, but it’s also packed with essential nutrients. It’s a fantastic source of folate, vitamin C, and vitamin K, all of which contribute to a healthy and happy you.
  • Next up, tomatoes. These juicy gems add a burst of freshness to the frittata, and they’re loaded with powerful antioxidants that may help protect against certain types of cancer. Plus, they bring a delightful tartness that complements the asparagus and eggs oh-so-perfectly.
  • Speaking of eggs, they are the glue that holds everything together in this frittata extravaganza. Eggs are a fantastic source of high-quality protein, essential vitamins, and minerals. They provide a satiating boost to keep you energized throughout the day.
white rectangular baking dish with asparagus and tomato egg frittata

How to Make Breakfast Vegetarian Egg Frittata

  1. Preheat the oven to 400F.
  2. Chop the asparagus and tomatoes into small pieces.
  3. Whisk the eggs in a mixing bowl and add the veggies and cheese.
  4. Bake in the oven until the egg whites are firmly set.

Reference the recipe card below for detailed instructions.

white rectangular baking dish with asparagus and tomato egg frittata

Meal Prep Tips for Egg Frittata:

  • When it comes to storage, serving, and freezing, we’ve got you covered. Once you’ve baked the frittata, allow it to cool completely before transferring it to an airtight container. Pop it in the fridge, and it’ll stay fresh for up to four days. When you’re ready to enjoy it, you can reheat it gently in the microwave or even enjoy it cold if you prefer.
  • If you want to freeze portions for future meals, here’s a nifty tip. Slice the frittata into individual servings and wrap each piece tightly in plastic wrap or foil. Place them in a freezer-safe container or bag, and they’ll stay good for up to three months. To thaw and reheat, simply defrost it in the fridge overnight and warm it up in the oven or microwave when you’re ready to savor the goodness.
  • Now, let’s talk about what else you can serve alongside this delectable frittata. Personally, I love to pair it with a side of fresh mixed greens tossed in a zesty vinaigrette. The crispness of the salad beautifully balances the richness of the frittata. You can also serve it with some whole-grain toast or a dollop of creamy avocado for an extra dose of yumminess.
white rectangular baking dish with asparagus and tomato egg frittata
asparagus frittata

Asparagus & Tomato Egg Frittata

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • whisk
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 4 each large eggs
  • 1/4 cup cherry tomatoes (sliced)
  • 4 each asparagus spears
  • 1/4 cup shredded cheddar cheese
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Pre-heat the oven to 400F
  • Chop the asparagus into 1 inch pieces
  • Whisk the eggs in a mixing bowl and add the sliced tomatoes, chopped asparagus, and cheese. Mix well
  • Grease the baking dish with olive oil
  • Pour in the egg mixture and bake in the oven for 12 to 15 minutes until the eggs are firmly set

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Frequently Asked Questions

Can I use egg substitutes or egg whites instead of whole eggs?

Certainly! If you prefer to reduce the fat or cholesterol content, you can use egg substitutes or a combination of whole eggs and egg whites. However, keep in mind that the texture and taste may vary slightly from using whole eggs alone.


Do I need to pre-cook the vegetables before adding them to the frittata?

n most cases, pre-cooking the vegetables is not necessary. The frittata bakes in the oven for a sufficient amount of time, allowing the vegetables to cook and soften. However, if you’re using vegetables that take longer to cook, such as potatoes or carrots, it’s advisable to partially cook them beforehand to ensure they are tender.


How do I know when my frittata is fully cooked?

A good indication that your frittata is fully cooked is when the edges are set and golden brown, and the center is firm to the touch. You can also insert a toothpick or a knife into the center of the frittata, and if it comes out clean, it’s ready to be removed from the oven.

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Portobello Mushroom Egg Bake

Hey there, breakfast lovers! I’m here to share with you an absolutely scrumptious recipe that will make your taste buds dance with joy: the Portobello Mushroom Egg Bake! Trust me, this dish is a game-changer when it comes to easy, tasty, and nutritious breakfasts that are perfect for meal prep. This breakfast dish is also a fantastic low-carb option for breakfast that will keep you feeling satisfied until lunchtime.

This post may contain affiliate links. Please see our privacy policy for details.

round plate with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Why this meal is a great low-carb breakfast option:

By choosing a low-carb breakfast option like the Portobello Mushroom Egg Bake, you’re fueling your body with the right nutrients to keep you feeling satisfied and energized until lunchtime. It’s a delicious way to kickstart your day while keeping your carb intake in check, and here’s why:

  • Portobello mushrooms are naturally low in carbohydrates, making them an excellent choice for those following a low-carb or keto lifestyle. By using mushrooms as the base of the egg bake instead of bread or other high-carb ingredients, you can enjoy a delicious and filling breakfast without the excess carbs.
  • Eggs are an excellent source of high-quality protein. Protein is known to promote feelings of fullness and can help curb cravings throughout the day. 
  • The Portobello mushrooms used in this recipe are not only low in carbs but also high in dietary fiber. Fiber adds bulk to your meal, slows down digestion, and helps you feel fuller for longer. This means that incorporating mushrooms into your breakfast will not only provide great flavor and texture but also contribute to keeping you satiated throughout the morning.
  • If you choose to add some healthy fats to your Portobello Mushroom Egg Bake, such as a drizzle of olive oil or sliced avocados, they can further enhance the satiety factor. Fats take longer to digest, providing a sustained release of energy and helping to keep hunger at bay.
  • The balance of low carbs, high protein, and healthy fats in the Portobello Mushroom Egg Bake creates a well-rounded and balanced meal that can help maintain steady blood sugar levels, which can help prevent energy crashes and cravings later in the day.

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Simple Ingredients You’ll Need

  • Portobello Mushrooms: This ingredient is the star of this recipe. These earthy delights are not only bursting with flavor but also packed with essential nutrients. Plus, their hearty texture and savory taste make them a perfect replacement for meat in vegetarian meals.
  • Eggs: Feel free to use 2 eggs per mushroom if you prefer more protein
  • Sun-dried tomatoes: We used harissa to add some heat and smoky flavors, but you can easily use another kind of chili sauce such as sriracha. 
  • Fresh Basil Leaves: We made our pistachio pesto from scratch, however, you can use any kind of store-bought pesto such as basil pesto.

round glass prep bowls with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

How to Make Portobello Mushroom Egg Bake

Now, let’s talk about why this Portobello Mushroom Egg Bake is a fantastic option for meal prep, especially for those who prefer single-serving portions. First and foremost, this recipe is incredibly easy to make. You can whip it up in no time, and it requires only a handful of simple ingredients that you probably already have in your kitchen. Convenience is key when it comes to meal prep, right?

Here’s how to make this easy breakfast dish.

  1. Preheat the oven to 400F.
  2. Wipe the portobello mushrooms clean with a wet paper towel. Use a spoon to scrape out the inside ribs.
  3. Coat the portobello mushrooms with a little bit of olive oil and place the mushroom caps on a sheet pan with the flesh facing up.
  4. Crack an egg in the middle of the portobello mushrooms and season with salt.
  5. Bake the mushrooms in the oven for 12 to 15 minutes until the egg whites are set.
  6. Once they are cooked, garnish them with sliced sun-dried tomatoes and basil leaves for added flavor.

Reference the recipe card below for detailed instructions.

round glass prep bowls with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Meal Prep Tips for This Breakfast Dish

  • The beauty of this recipe lies in its versatility. You can prepare multiple portions of the Portobello Mushroom Egg Bake ahead of time, storing them in the refrigerator for up to four days. When you’re ready to enjoy a delicious and hassle-free breakfast, simply pop a portion in the microwave or oven to reheat. 
  • When it comes to serving, feel free to get creative! You can enjoy the Portobello Mushroom Egg Bake as is, or pair it with your favorite sides. Try adding a side of avocado slices, a dollop of Greek yogurt, or a sprinkle of fresh herbs to elevate the flavors. The possibilities are endless, so don’t be afraid to experiment and make it your own!
  • Now, let me share one last tip with you. If you’re a busy bee like me, prepping the mushrooms ahead of time can be a time-saver. Clean and slice your portobello mushrooms in advance, storing them in a container in the refrigerator. This way, you’ll have them ready to go whenever you want to whip up another batch of this fantastic Portobello Mushroom Egg Bake.

round plate with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Mushroom and Eggs

Oven Baked Egg and Portobello Mushrooms

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 2 each large eggs
  • 2 each portobello mushrooms
  • 2 tbsp sun-dried tomatoes (sliced)
  • 1/8 tsp salt
  • 2 each fresh basil leaves (thinly sliced)
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 400F. Wipe the portobello mushrooms clean with a wet paper towel. Use a spoon to scrape out the inside ribs
  • Coat the portobello mushrooms with the olive oil and place the portobolello mushrooms on a sheet pan. Crack an egg into each portobello and season with salt
  • Bake in the oven for 12 to 15 minutes until the egg whites set
  • Top it off with sliced sun-dried tomatoes and sliced basil leaves

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Frequently Asked Questions

Can I use regular mushrooms instead of Portobello mushrooms?

Absolutely! While the recipe is specifically designed for Portobello mushrooms, you can definitely substitute them with regular mushrooms if that’s what you have on hand. Just keep in mind that the texture and flavor may vary slightly.


Can I freeze the Portobello Mushroom Egg Bake?

While it’s technically possible to freeze this dish, the texture of the mushrooms and eggs may change upon thawing and reheating. For the best taste and texture, it’s recommended to store the Portobello Mushroom Egg Bake in the refrigerator for up to four days rather than freezing it.


Can I use egg substitutes or egg whites instead of whole eggs?

Yes, you can! If you prefer to use egg substitutes or egg whites, feel free to make the swap. The cooking time may be slightly different, so keep an eye on the bake to ensure the eggs are cooked through.

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Healthy Breakfast Pizza

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza!

This post may contain affiliate links. Please see our privacy policy for details.

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Why We Love Breakfast Pizza

  • Breakfast pizza can be a healthy pizza, if you choose nutritious ingredients. Start with a whole grain crust and lots of vegetables to boost the nutrients in your pizza.
  • Prepping it in advance makes it convenient for you to have a healthy option readily available for the mornings. You can store it in the refrigerator or freezer and just heat it up quickly for busy mornings when you don’t have time to prepare breakfast in the mornings.
  • Making it ahead of time also allows you to control the portion size especially if you’re trying to manage your calorie intake and maintain a balanced diet.
  • You also have the flexibility to add a variety of toppings such as eggs, sausage, cheese, vegetables, and herbs you have on hand.

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Simple Ingredients You’ll Need

  • Crust: We used a pre-made crust such as naan bread to help with portion control. You can also use pita bread or flatbreads as an option. It just depends on how thick you want your crust
  • Sauce: For the base of your toppings, you can spread tomato sauce. Other options you can use are pesto sauce or just even leave it bare with no sauce
  • Vegetables: We used bell peppers, red onions, and sliced tomatoes because of their nutrients and bright colors. However, feel free to spinach, sliced mushrooms, and even sliced zucchini.
  • Protein toppings: Since it’s breakfast pizza, we had to top it off with an egg, but you can easily add chopped breakfast sausage, bacon pieces, or even slices of prosciutto would be a delicious option
  • Cheese: opt for low-fat cheese or just make sure you only use a balanced portion of cheese to keep the fat and calorie content of your pizza in check. Mozzarella, feta cheese, and gruyere are great options
  • Herbs and spices: To add more flavor, sprinkle in some herbs and spices such as garlic powder, basil, oregano, or red pepper flakes. These ingredients add a layer of extra flavor without adding extra calories

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

How to Make Breakfast Pizza

  1. Preheat the oven to 400F. Slice up your toppings as needed.
  2. Spread the base of the crust with tomato sauce.
  3. Crack the egg in the middle of each crust. Assemble the sliced veggies around the egg.
  4. Place the crust on a sheet pan and bake it in the oven for 15-20 minutes until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

round plate with glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

Meal Prep Tips for Breakfast Pizza

  • Use a good quality crust as it is the foundation of any great pizza. We used a pre-made crust to help with the time of prep.
  • Consider how you want your eggs cooked. If you like it runny, you can crack them directly into the pizza before you bake them. However, if you prefer firmer eggs, you can cook the eggs separately and then add them as a topping after the pizza cooks.
  • Experiment with different toppings. Instead of eggs, you can use smoked salmon and use cream cheese as your sauce base. Instead of a savory breakfast pizza, you can also make a sweet version such as a fruit breakfast pizza by using fruit and nut toppings, and maple syrup.

glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Breakfast Pizza

Healthy Breakfast Pizza in less than 20 minutes. Start your day with a tasty bite!
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • sheet pan
  • oven (or toaster oven/Air Fryer)

Ingredients
  

  • 2 large naan bread (or flatbread, 6 inches wide)
  • 1/4 cup red bell peppers (sliced)
  • 1/4 cup red onions (sliced)
  • 2 large eggs
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons tomato sauce (optional)
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon salt

Instructions
 

  • Pre-heat the oven 400F. Use a spoon to spread the tomato sauce across the naan bread. Place the naan bread on a sheet pan.
  • Crack two eggs in the middle of each naan bread. Assemble the sliced bell peppers, onions, around the egg. Sprinkle with the seasoning.
  • Bake in the oven for about 15-20 minutes until the egg whites are firmly set and fully cooked. After it cooks, use a knife to cut it in half

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Frequently Asked Questions

Is breakfast pizza healthy?

It can be healthy if made with nutritious ingredients. The key to keeping it healthy is limiting high fat, high fat, and high sodium ingredients and portion control.


Can breakfast pizza be frozen?

Yes, you can freeze breakfast pizza. Just make sure it is stored in tight plastic wrap in an airtight container. It’s best to use it up within 3 months for the best quality.


How do you reheat breakfast pizza?

You can place it in the oven at 350F for 5 to 7 minutes or you can just microwave it for 1-2 minutes

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Smoked Salmon English Muffin

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

This post may contain affiliate links. Please see our privacy policy for details.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Why This Recipe is Great for Healthy Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
  • This healthy meal is packed with great nutrients from the salmon and avocado to help you fuel up your day
  • It literally requires only 5 ingredients!

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Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.
  2. Slice the cucumber and avocado into thin slices.
  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.

Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.


How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.


Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

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Cinnamon Toast Quinoa Crunch with Strawberries

breakfast quinoa

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

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breakfast quinoa

Why we enjoy this sweet quinoa breakfast for meal prep

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.
  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.
  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.

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What You’ll Need to Prepare Quinoa for Breakfast

  • Quinoa: Use any color you have on hand.
  • Fresh Fruit: We used strawberries, but any kind of fruit will work just fine.
  • Dried Fruit: We mixed in raisins for added texture, but you can any dried fruit or even toasted coconut.
  • Nuts: We used Pecans, but other options include chopped walnuts or almonds
  • Spices: Cinnamon, nutmeg, or hazelnut will work.
  • Honey: You can also use maple syrup, agave nectar, and even add a dash of vanilla.
  • Oil: We used olive oil to help toast the pecans, but you can also use coconut oil.

Bowl with quinoa and strawberries.

How to Prepare Quinoa for a Healthy Breakfast

  1. Boil water and add the quinoa. Lower the heat to low medium and cover the pot with a lid.
  2. Let the quinoa simmer and cook until it is fluffy.
  3. Meanwhile, add oil to a saute pan and toast the pecans. After the quinoa cooks, add it to the pan.
  4. Mix in the cinnamon, raisins, and honey.
  5. Top it off with fresh strawberries.

Reference the recipe card below for detailed instructions.

Bowl with quinoa and strawberries.

Meal Prep Tips for Breakfast Quinoa

  • Cooking Tip: Rinse your quinoa before cooking it because it has a coating that can make it taste bitter or soapy. If it still appears watery after 10-15 minutes, remove the lid to cook it until the water fully absorbs.
  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: Heat them in the microwave until they warm through.
  • Extra Ingredients: If you have leftover quinoa, mix it in with your scrambled eggs or use it as a filling for omelettes. Add it to soups or chili, use it instead of rice for fried rice, or as a salad topper instead of croutons.

Glass meal prep containers storing quinoa and strawberries.

Breakfast Quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

Tasty breakfast quinoa recipe with toasted nuts and dried fruit that taste just like cinnamon toast!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • boiling pot
  • saute pan
  • spatula

Ingredients
  

  • 2/3 cups dry quinoa
  • 1.25 cups water
  • 1 tablespoon olive oil
  • 2 tablespoons raisins
  • 2 tablespoons pecans (chopped)
  • 3 tablespoons honey
  • 1/4 teaspoon cinnamon powder
  • 1 cup strawberries

Instructions
 

  • Boil the water and add the quinoa. Lower the heat to low medium and let it cook for about 15 minutes covered. Afterward, fluff it with a for,k
  • Next, add olive oil to a saute pan and toast the pecans for about a minute. Add the cooked quinoa and sprinkle with cinnamon.
  • Add the raisins and drizzle the quinoa with honey. Mix it all together.
  • Top off the quinoa with fresh strawberries.

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Frequently Asked Questions

Is quinoa a grain?

Quinoa is actually a seed but it is known for its grain-like texture and can be prepared and eaten like a grain.


What does quinoa taste like?

Quinoa is mildly nutty in flavor and can be flavored for both sweet and savory dishes.


Is quinoa good for diabetics?

Quinoa can be beneficial for people with diabetes because it has fiber and protein which can both contribute to helping keep blood sugars under control. It also has a lower glycemic index than white rice making it a great substitute.

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Fried Egg With Apple and Sausage Hash

fried egg and sausage hash

There is nothing more comforting than a hearty, apple & sausage hash for breakfast. Topping it off with a sunny-side-up egg brings it all together.

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Plate with a crispy fried egg served with diced apples and chicken sausage.

One of our favorite things to order for brunch is a hash that usually consists of some sort of savory protein such as sausage or corned beef cooked with crispy diced potatoes. For this recipe, we used chopped breakfast sausage and sauteed diced apples instead of potatoes. The apple swap adds sweetness to this savory meal and it’s also a great way to add fruits to your morning meal.

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Ingredients & Swaps

  • Breakfast Sausage: We chose chicken breakfast sausage and diced it up for our protein, however, you can use any other savory breakfast protein such as turkey crumbles or even chopped deli meat
  • Apples: We used diced apples instead of potatoes, however, if you’re not into the whole hot fruit thing, you can also use sweet potato. The sweet potato will be a great combo of the sweet and savory to this meal. Pick an ingredient that you can chop up into small pieces.
  • Eggs: If you’re not much of an egg person, or are just simply not up for frying up eggs, you can substitute with a stack of fluffy pancakes or waffles

Plate with a crispy fried egg served with diced apples and chicken sausage.

How to Make Apple & Sausage Hash with Fried Egg

  1. First, dice up the apples and sausages into small pieces.
  2. Next, add oil to a heated saute pan and crack your eggs into the pan. Cook until the egg whites are firmly set and the yolk reaches your desired runniness. You can also flip it over with the spatula to let the yolk cook faster.
  3. Then, remove the egg from the pan. Using the same pan, add the diced sausage and apples and saute them until golden brown.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing a crispy fried egg served with diced apples and chicken sausage.

Meal Prep Tips for a Delicious Hash and Fried Eggs

  • Prep Tips: When you are cutting up your hash ingredients, be sure to cut them up into small dice so that they can cook faster in the pan. This will also ensure they crisp up quickly in the pan.
  • Cooking Tips: When cooking your eggs, you can use a spoon to baste the oil on top of the yolk to help it cook faster. You can also cover the pan with a lid and the steam will help cook the top of the eggs quickly.
  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. Place the fried egg on top of the apple & sausage hash in your meal prep container.
  • To Reheat: Heat them in the microwave until they warm through.
  • To Serve: Add sliced avocado to the meal or top off your hash with shredded cheese. You can also enjoy this meal with fresh fruit. Serve it up with toast or an English muffin to dip into the creamy yummy yolk.

Glass meal prep containers storing a crispy fried egg served with diced apples and chicken sausage.

Eggs and Sausage

Fried Egg with Apple and Sausage Hash

Crispy sweet and savory breakfast hash topped with a sunny side up egg to bring it all together.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 1 red apple
  • 2 chicken breakfast sausage patties (2.5 oz each)
  • 2 large eggs
  • 1 tablespoon olive oil

Instructions
 

  • Dice the red apples and sausage patties into small half-inch squares.
  • Next, add oil to a saute pan on medium heat and crack the eggs into the pan. Cook until the egg whites firmly set (about 3 to 5 minutes). Use a spoon to baste the oil on top of the egg yolks to help them cook through
  • Remove the eggs from the pan and set it aside. Then, add the diced sausage and apples into the pan and saute them until they are golden brown (about 3 to 4 minutes)
  • Serve the sausage and apple hash on top of the fried eggs.

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Frequently Asked Questions

What ingredients can you use in a breakfast hash?

Start with choosing a protein, typically a leftover or pre-cooked meat. Add potato and other vegetables such as diced onions or bell peppers, if you like.


Is it bad to eat eggs every day?

For most healthy adults, you can eat 1 to 2 eggs a day. They are a great source of vitamins, however, they are also high in cholesterol, so you will need to factor in how much cholesterol you get from other meals in your diet.


What are the different types of eggs?

Sunny side-up eggs are fried with the yolk up and not flipped. For over easy, over medium, and over well, the egg is flipped. The yolk is still runny for over easy, slightly runny for over medium, and cooked well done for over well.

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Cranberry Oatmeal Muffin Bars

cranberry oat muffins

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert!

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White plate with cranberry oatmeal muffin bars.

We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with fuel and energy. And actually, the cranberries, oats, and a pinch of cinnamon make this recipe enjoyable to eat any time of they day.

Why are these cranberry oat bars healthy?

  • Rolled oats are a type of whole grain that provides a good source of fiber and nutrients
  • Cranberries are a rich source of vitamin C which is good for your skin, muscles, and bones
  • These are two healthy ingredients that you should stock up on as a solo cook

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Simple Ingredients for Cranberry Oatmeal Muffin Bars

We use common ingredients that you could easily have on hand. The main ingredients are rolled oats, eggs, and some sort of liquid.

  • Rolled oats: We used rolled oats for this recipe, but you could easily use quick-cooking oats. Using the oats gives some texture versus only using flour
  • Flour: You could omit the flour, however, we like incorporating just a small amount because it helps provide the muffin-like texture
  • Eggs: Eggs play an important role in baking since they help provide structure, add moisture, and act as a glue
  • Sweetener: You can use regular sugar, honey, or maple syrup
  • Applesauce: Applesauce is a great fat replacer in many baked goods. The moisture also will keep most baked goods moist and fresh longer
  • Cranberries and orange juice: Adding fruit to your baked goods is a great way to add fiber and additional vitamins and nutrients

Mixing bowls that include the ingredients for cranberry oatmeal muffin bars, such as, cranberries, egg, sugar, rolled oats, flour, orange, and olive oil

How to Prepare Oatmeal Muffin Bars for One:

  1. Preheat the oven to 400F. Grease your baking dish.
  2. In a mixing bowl, mix together your wet ingredients: egg, applesauce, orange juice, and maple syrup.
  3. Next add your dry ingredients: flour, oats, baking soda, and baking powder.
  4. Then, fold the cranberries into the batter.
  5. Finally, pour the batter into the baking dish and bake in the oven until the center is fully cooked.

Reference the recipe card below for detailed instructions.

A small baking dish with a golden brown cranberry oatmeal muffin bar.

Meal Prep Tips for Cranberry Oat Muffin Bars:

  • Other Fillings: Add chopped nuts, dried fruit, nut butter, or chia seeds
  • Other Prep Methods: You can also pour the batter into a small muffin pan and make separate portions
  • To Serve: Enjoy these muffin bars with yogurt. To repurpose them, you can also crumble them up and use them as a yogurt topping
  • Storage: Store them in an air-tight container or Ziploc bags in the refrigerator for up to 3 to 4 days
  • To Reheat: Heat them in the microwave until they warm through

Baking dish with cranberry muffins surrounded by other dishes stored in glass meal prep containers.

cranberry muffin

Cranberry Oatmeal Muffin Bars

Decadent cranberry oatmeal muffin bars that are easy to make and even more enjoyable to eat!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 large egg
  • 2 tablespoons maple syrup
  • 1 orange (juiced)
  • 1/4 cup applesauce
  • 1/4 cup flour
  • 1/2 cup rolled oats
  • 1/2 cup fresh cranberries (chopped)
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • In a mixing bowl, whisk together the eggs, sugar, and juice of one orange
  • Next, add the flour, oats, baking powder, and baking soda and mix well
  • Then, add the cranberries and fold them into the batter
  • Grease a baking dish with olive oil and pour in the batter
  • Bake in the oven for 15-20 minutes

Notes

Substitutions: If you don’t have fresh cranberries, you can use dried cranberries

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Frequently Asked Questions

Is maple sugar healthier than sugar?

Although maple sugar is still high in sugar it has a lower glycemic index than table sugar. This could raise blood sugar slower than regular sugar.


Can I use frozen fruit?

Yes, any type of fillings will work well. If using frozen fruit, you don’t have to thaw it out before you mix it into the batter.


Can I use instant oatmeal for baking?

Yes, you can use rolled oats and instant oatmeal interchangeably in most baked oatmeal recipes.

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Baked Breakfast Egg Stuffed Peppers

egg stuffed bell peppers

Baked breakfast stuffed peppers are perfect for a low-carb breakfast, brunch, or even as an afternoon snack.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 528kcal | Carbohydrates: 21g | Protein: 17g | Fat: 44g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 27g | Trans Fat: 0.04g | Cholesterol: 327mg | Sodium: 1109mg | Potassium: 966mg | Fiber: 9g | Sugar: 3g | Vitamin A: 976IU | Vitamin C: 124mg | Calcium: 100mg | Iron: 3mg

White round plate with a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

We love the natural sweetness of bell peppers, and using them as a vessel to bake eggs in them is an added bonus! And to level it up, we are topping it off with bold flavors such as harissa and pistachio pesto.

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Egg Stuffed Pepper Ingredients

Savory breakfast is definitely something we look forward to in the mornings. And it’s even better when it’s nutritious and flavorful in one bite. Here are the ingredients we used for our egg-stuffed peppers:

  • Bell Peppers: You can use any color of your choice. Green bell peppers are slightly more bitter, while the yellow, orange and red bell peppers are sweeter. Red bell peppers also are more nutrient-dense.
  • Eggs: We used 2 eggs per pepper half, however, depending on the size of your peppers, you may just need 1 egg.
  • Harissa: We used harissa to add some heat and smoky flavors, but you can easily use another kind of chili sauce such as sriracha. 
  • Pistachio Pesto: We made our pistachio pesto from scratch, however, you can use any kind of store-bought pesto such as basil pesto.
  • Avocado: To add some healthy fat, we added sliced avocado on top.

White round plate with a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

How to Make Breakfast Egg Stuffed Peppers

  1. Preheat the oven to 400F.
  2. Using a chef’s knife, slice the bell pepper in half. Remove the inner ribs and seeds of the peppers.
  3. Lay the peppers cut side up on the baking sheet and crack the eggs into the pepper halves.
  4. Bake in the oven until the egg whites are firmly set.
  5. Top it off with harissa sauce, pesto, and sliced avocados.

Reference the recipe card below for detailed instructions.

Meal prep container storing a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

Meal Prep Tips for Egg Stuffed Peppers:

  • Other Prep Methods: You can also cook this in a small toaster oven or in the Air Fryer (cook at 360F for 10-12 minutes).
  • Storage: Store them in an air-tight container in the refrigerator for up to 3 to 4 days. You can also freeze them and store them in the freezer for up to 3 months for the best quality. However, we recommend you don’t slice the avocado in advance. Wait to slice the avocado when you are ready to eat the peppers to prevent them from browning too early.
  • To Reheat: Heat them in the microwave until they warm through.

Glass meal prep containers storing a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

Egg Stuffed Peppers

Oven Baked Breakfast Egg Stuffed Peppers

These egg stuffed peppers are topped with a flavorful harissa sauce and pistachio pesto perfect for a low carb breakfast or snack.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 528 kcal

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven

Ingredients
  

Stuffed Pepper

  • 4 large eggs
  • 1 yellow bell pepper
  • 1 avocado
  • 1/4 teaspoon salt
  • 1 tablespoon harissa sauce

Pistachio Pesto

  • 1/4 cup pistachios (shelled)
  • 2 tablespoons olive oil
  • 4 tablespoons green onions (chopped)
  • 2 garlic cloves (peeled)
  • 1/2 teaspoon salt

Instructions
 

  • Pre-heat oven to 425F. Cut the bell pepper in half lengthwise and remove the ribs and seeds
  • Place the bell peppers on a sheet pan. Crack two eggs into each pepper half and season with salt. Bake in the oven for 12 to 15 minutes or until the egg whites have set.
  • While the peppers bake, use blender to blend together the pistachio, green onions, garlic, olive oil, and salt into a chunky paste. Or you can use a sharp knife to finely chop the ingredients
  • After the peppers cook, top off each pepper with a teaspoon of harissa sauce and pistachio pesto. Feel free to add more to your liking. And don't forget to enjoy them with avocado slices!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 528kcalCarbohydrates: 21gProtein: 17gFat: 44gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 27gTrans Fat: 0.04gCholesterol: 327mgSodium: 1109mgPotassium: 966mgFiber: 9gSugar: 3gVitamin A: 976IUVitamin C: 124mgCalcium: 100mgIron: 3mg

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Frequently Asked Questions

What is harissa?

Harissa is a chile sauce that is made from dried red-chiles, garlic, citrus, and warm spices such as cumin, coriander, caraway seeds, and olive oil. They are a perfect way to perk up the flavor for your eggs.


What is pesto?

Pesto is a sauce that combines crushed herbs, nuts, garlic, and olive oil. You can serve it with pasta, use it as a spread for sandwiches. The sauce can easily brighten up the flavor of a simple dish.


Are bell peppers keto-friendly?

Yes, bell peppers are low in carbs and they can be a great vegetable option to add when planning ingredients for your keto meals.

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Easy Cheese Omelette

cheese omelette

Learn how to make a perfectly cooked egg omelette with these easy tips and tricks in this recipe for one.

This post may contain affiliate links. Please see our privacy policy for details.

White round plate with an omelette garnished with fresh tomatoes and green onions, recipe for one.

Why you’ll enjoy this omelette recipe for one:

Omelettes are one of our go-to breakfast choices at our favorite local diners, but they are also just easy to make at home. There are so many ways to fill and flavor your omelette. The great thing is that you can easily add whatever veggies and protein you have in your fridge.

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Here are the Ingredients You’ll Need:

For this recipe for one, we will use simple ingredients to teach you the basics of how to make an omelette.

  • Eggs: While most diners and restaurants build large-size omelettes using 3 to 5 eggs per serving, we are sticking to 2 large eggs per serving. That’s enough to fill the omelette and is a good portion size for your weekly meal prep.
  • Filling: We are using cheese, however, you can easily add other meat proteins such as breakfast sausage or turkey crumbles
  • Olive Oil: If you’re not using a non-stick pan, you’ll want to grease your pan with oil or cooking spray so that the eggs don’t stick

White round plate with an omelette garnished with fresh tomatoes and green onions, recipe for one.

How to Make an Omelette for One:

  1. Whisk the egg: Crack the eggs in a mixing bowl and whisk the eggs until you break up the egg yolks so that there is a more smooth mixture with the egg whites. 
  2. Add Seasonings: Since the cheese filling already contains a sufficient amount of sodium, we are seasoning the omelette with just a pinch of salt. However, you can easily add other seasonings such as garlic powder, paprika, or pepper.
  3. Heat the Skillet: Heat oil over medium heat in the non-stick skillet. You’ll want to pour just enough to cover the bottom of the skillet. (Make an additional batch as needed)
  4. Cook the eggs: Allow the eggs to set up for a minute, then take a spatula and gently push the firm portions toward the center of the skillet. Gently lift the skillet and tilt it in a circular motion to allow the runny portion of the eggs to flow into the empty edges of the pan.
  5. Add fillings: When most of the eggs are firmly set, add your fillings and use the spatula to fold the omelette in half.

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Cheese Omelettes:

  • Adding Liquid: When you whisk your eggs, you can also add 1 to 2 teaspoons of milk, half and half, or heavy cream per egg. Adding the milk gives it a slightly richer taste.
  • Adding Vegetables: When adding vegetables, make sure they are chopped into small pieces. Be sure to saute them first, otherwise, they will become watery and make the center of the omelette soggy as it cooks through.
  • Adding oil: You can use olive oil or cooking spray, but if you want to enhance the flavor, frying the omelette with a small teaspoon of butter will give it a nuttier taste and a more golden brown surface that is classic for most diner-style omelettes.
  • To Serve: Enjoy these with fresh fruit. You can also add sliced avocado for healthy fat.
  • Storage: The eggs can be stored in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: Heat them in the microwave until they warm through.

Glass meal prep containers storing a folded omelette with fresh tomatoes and green onions, recipe for one.

Omelette

Cheese Omelette

Cooking an omelette for yourself at home can be easy with these few quick steps.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • 6 inch omelette pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup cherry tomatoes (sliced)
  • 1 tablespoon green onions (chopped)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt (or to preferred taste)

Instructions
 

  • Add olive oil to a pan on medium heat making sure it coats the bottom of the pan.
  • Whisk the eggs in a bowl. Pour the egg mixture into the heated pan. Tilt the pan around to spread it to the edge of the pan. Let the eggs heat through and firm up. Use the spatula to gently push the sides toward the middle, letting the liquid egg flow to the edge of the pan.
  • Let the eggs cook for another 2 to 3 minutes and sprinkle the top of the eggs with the shredded cheese. Gently fold the omelette in half in a moon shape and cook for another 30 seconds to let the cheese melt
  • Garnish with fresh green onions and top it off with freshly sliced cherry tomatoes.

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Frequently Asked Questions

What is the best cheese for an omelette?

We like to use shredded cheddar or mozzarella cheese. If you want to make a specialty omelette, use gruyere or feta cheese.


What to serve with an omelette?

You can have it with roasted diced potatoes or bell peppers. Serve it up with a side of salsa or pico de gallo.


What can you use for omelette fillings?

We love sauteed mushrooms or spinach. Instead of bacon, we often use chopped turkey deli meat for less fat or prosciutto slices.

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Oven Baked Apple with Ricotta and Walnuts

ricotta apple

We often associate baked apples with pies and dessert, but our Baked Apples with Ricotta and Walnuts meal prep recipe can easily be enjoyed for a healthy breakfast.

This post may contain affiliate links. Please see our privacy policy for details.

Small baking dish holding a healthy breakfast of baked apples with ricotta cheese and walnuts.

We love this healthy-breakfast, baked apple recipe for so many reasons:

  • It’s a light and elegant
  • The ricotta provides a good amount of protein
  • Walnuts provide a good source of healthy omega-3 fats
  • It will fill your home with the smell of warm cinnamon spices

The PrepYoSelf Newsletter

Ingredients You’ll Need For This Healthy Breakfast

  • Apples: Honey crisp or Granny smith apples will hold up best in baking and keep their structure without turning to mush.
  • Ricotta Cheese: This cheese is mild with a textured consistency. It is often used in cheesecake, so you’ll definitely enjoy that dessert feel. If you’re looking to incorporate more gut-friendly probiotics, you can swap out the ricotta cheese with Greek Yogurt.
  • Walnuts: Walnuts are nutrient-rich and deliver healthy fats, but you can use whatever nuts you have on hand such as almonds or pecans.
  • Honey: We used honey to add a bit of sweetness to this recipe, but you can easily use maple syrup or agave nectar. But if you want to minimize extra sugar, you can also add a dash of vanilla.
  • Lemon Juice: Adding tart flavors helps balance out the sweetness.
  • Cinnamon: This spice adds a layer of warm spice flavors. You can also use nutmeg.

Ingredients for baked apples with ricotta cheese and walnuts - start to healthy breakfast recipe.

Steps to Make Baked Apple with Ricotta Cheese

  1. Pre-heat the oven to 400F.
  2. Slice the top of the apples and remove the seeds from the core using a small paring knife or apple corer.
  3. Place the apples in a small baking dish.
  4. Mix together lemon juice, honey, and water in a small bowl. Pour it over the apples.
  5. Bake the apples in the oven until they are tender.
  6. Serve with ricotta cheese and walnuts.

Reference the recipe card below for detailed instructions.

Small baking dish holding a healthy breakfast of baked apples with ricotta cheese and walnuts.

Meal Prep Tips for Baked Apples

  • Other Variations: Other fruits you can bake are pears or plums. You can also serve the fruit with mascarpone cheese or brie cheese instead of ricotta cheese. These cheeses are much richer in flavor so you can cut the cheese portion in half.
  • Cooking Tip: If you want to speed up the cooking time by a few minutes, cut the fruit into slices.
  • Other Toppings: Instead of nuts, you can also top it off with granola, chia seeds, or even dried fruit.
  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. We recommend separating the nuts so that they don’t get soggy from the ricotta cheese.
  • To Reheat: Heat them in the microwave until they warm through.
  • Extra Ingredients: If you have leftover ricotta cheese, you can use it as an ingredient in a pancake recipe, pasta with spinach, or add them to scrambled eggs.

Glass meal prep containers holding baked apples with ricotta cheese and walnuts - healthy breakfast recipe.

ricotta apple

Oven Baked Apple with Ricotta and Walnuts

Sweet and tender baked apples topped with creamy ricotta cheese and crunchy walnuts.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • mixing bowl
  • oven

Ingredients
  

  • 2 medium sized red apples
  • 1 cup ricotta cheese
  • 1 teaspoon cinnamon
  • 2 oz chopped walnuts
  • 1/4 cup water
  • 1 tablespoon lemon juice
  • 2 tablespoon honey

Instructions
 

  • Preheat the oven to 400F.
  • Slice the top of the apples and use a spoon to remove the seeds from the core. Place the apples in a baking dish.
  • In a small bowl, mix together the water, lemon juice, and honey and pour it over the apples, letting the mixture fall to the bottom of the baking dish. This will help steam the apples. Bake them in the oven for 25 minutes
  • After it finishes baking, serve it with ricotta cheese. Top it off with walnuts and sprinkle with cinnamon. Drizzle extra honey to desired sweetness .

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Frequently Asked Questions

Can you substitute cottage cheese for ricotta?

Yes, cottage cheese will just have more of a lumpier texture.


What does ricotta cheese taste like?

It has a creamy mild taste that is perfect for using in either sweet or savory dishes.


How long does ricotta cheese last?

Once the package is opened, it can last in your refrigerator for 3 to 7 days. As a best practice, check the “use by date” on the packaging. And of course, if it has a funky smell, throw it out!