Tag: breakfast

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Pumpkin Muffins

glass meal prep containers with pumpkin muffins

Embrace the Cozy Season with Our Easy Fall Breakfast Pumpkin Muffin Meal Prep Recipe. As autumn sweeps in with its golden hues and crisp mornings, there’s no better time to savor the flavors of the season. Our simple yet delicious pumpkin muffins are the perfect fall breakfast treat, offering both convenience and comfort. With easy meal prep at the core of this recipe, you can indulge in the essence of fall without the morning hustle. Dive into the warm embrace of cinnamon and pumpkin, and make your mornings brighter with this delightful and easy breakfast meal prep idea

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Calories: 460kcal | Carbohydrates: 70g | Protein: 11g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 82mg | Sodium: 154mg | Potassium: 421mg | Fiber: 5g | Sugar: 39g | Vitamin A: 14423IU | Vitamin C: 4mg | Calcium: 147mg | Iron: 5mg

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Why These Muffins Are an Ideal Breakfast Meal Prep Solution

  • Autumn Bliss: These pumpkin muffins are a taste of fall in every bite! Packed with warm cinnamon and rich pumpkin puree, they’re like a cozy sweater for your taste buds during the crisp autumn months.
  • Easy Breakfast Meal Prep: The magic of these muffins lies in their simplicity. With a straightforward recipe and minimal ingredients, it’s a breeze to whip them up in advance and have breakfast sorted for the week. 
  • Nutrient-Rich Fuel: These muffins aren’t just delicious; they’re packed with nutrients! Pumpkin puree offers vitamins A and C, while pumpkin seeds deliver a protein punch and essential minerals. Perfect to keep you energized throughout your busy day.
  • Portability and Convenience: When you’re dashing out the door in the morning, these muffins are your trusty sidekick. Grab one, and you’re all set! No mess, no fuss, just a delicious breakfast on the go.

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Simple Ingredients for Meal Prep Pumpkin Muffins

  • Eggs: Look for free-range or organic eggs if possible for a fresh and rich flavor. Ingredient Swap: If you’re vegan or allergic to eggs, you can substitute with a flax or chia egg. Mix 1 tablespoon of ground flaxseeds or chia seeds with 2.5 tablespoons of water and let it sit until it thickens.
  • Pumpkin Puree: Canned pumpkin puree is convenient, but you can also make your own by roasting and pureeing fresh pumpkin. Ingredient Swap: If you want to try something different, sweet potato puree can be a great alternative with a similar texture and taste.
  • Flour: Choose whole wheat flour for added fiber or opt for gluten-free flour if you have dietary restrictions. You can also blend rolled oats. Ingredient Swap: Consider almond flour for a gluten-free and higher protein option, or oat flour for a heartier texture.
  • Brown Sugar: You can use natural sweeteners like coconut sugar or maple syrup for a different flavor profile. Ingredient Swap: If you’re looking to reduce sugar, try using a sugar substitute like stevia or erythritol
  • Cinnamon: Cinnamon is packed with antioxidants and has potential health benefits, such as reducing inflammation. Ingredient Swap: Experiment with other spices like nutmeg or pumpkin pie spice for a unique twist.
  • Pumpkin Seeds: Pumpkin seeds are a great source of protein, healthy fats, and minerals like magnesium. Ingredient Swap: If you’re not a fan of pumpkin seeds, chopped nuts like walnuts or pecans can be a tasty alternative.
glass meal prep containers with pumpkin muffins

How to Prepare Pumpkin Muffins

  1. First things first, set your oven to 400°F (200°C) to get it all nice and toasty.
  2. In a mixing bowl, crack your egg and add in the brown sugar and that creamy pumpkin puree. Now, let’s give it a good whisk until everything becomes beautifully smooth. It’s like a cozy autumn hug in a bowl!
  3. Next, introduce your flour, cinnamon, and baking powder to the party. Stir them in with the wet ingredients until you have a batter that’s smooth and inviting.
  4. Take your olive oil and use it to generously grease your muffin pans. This will make sure your muffins come out effortlessly.
  5. Using a 1/3 cup scoop, evenly distribute that delicious batter into each muffin well.
  6. For that extra touch of fall flair, sprinkle your muffins with those lovely pumpkin seeds. It’s like the cherry on top of a pumpkin pie – delightful!
  7. Pop your muffin pans into the preheated oven and let them bake for about 12-15 minutes. Keep an eye on them; when the center is cooked to perfection and a toothpick comes out clean, they’re ready to shine!

Reference the recipe card below for detailed instructions.

round plate with pumpkin muffins

Pairing Tips:

  • Hot Coffee or Chai Tea: A warm, comforting beverage like coffee or chai tea pairs beautifully with the spiced notes of the muffins. The combination is perfect for a cozy fall morning.
  • Greek Yogurt: Serve your muffins with a side of Greek yogurt. The creamy and tangy yogurt balances the sweetness of the muffins and adds a nice protein boost.
  • Fresh Fruit: A fruit salad or sliced fresh fruit like apples, pears, or berries can add a refreshing contrast to the rich muffins.
  • Savory Complements: For a savory option, serve the muffins alongside scrambled eggs, bacon, or a breakfast sandwich. The sweet and savory contrast can be surprisingly delicious.

Leftover Ingredient Tips:

  • Pumpkin Puree: Don’t let that extra pumpkin puree go to waste. Make a smoothie with yogurt and pumpkin, or add it to your oatmeal. It’s great for soups and stews as well.
  • Flour: Flour has countless uses! It’s essential for baking, but you can also use it to thicken soups, make pancakes, or bread chicken or fish for a crispy coating.
  • Brown Sugar: Leftover brown sugar can sweeten your morning coffee or tea. Use it for baking, or sprinkle some on oatmeal or yogurt for extra flavor.
  • Pumpkin Seeds: Pumpkin seeds are fantastic for snacking. Roast them with your favorite seasonings and enjoy. You can also add them to salads, yogurt, or granola for an extra crunch.

Meal Prep Tips for Pumpkin Muffins:

  • Storage Tips: For longer storage, place them in an airtight container or resealable bags and refrigerate for up to a week. To extend their shelf life further, wrap each muffin individually in plastic wrap and store them in an airtight container or a freezer-safe bag. They can last up to 3 months in the freezer. When ready to enjoy, simply thaw muffins in the refrigerator or on the counter for a few hours. You can also reheat them in the microwave or oven for that fresh-baked taste.
  • Reheating Tips: Place a muffin on a microwave-safe plate. Microwave for 15-20 seconds per muffin. Check the muffin’s center for warmth and adjust the time accordingly. Be cautious not to overheat, as it can make the muffin dry.
glass meal prep containers with pumpkin muffins
pumpkin muffins

Pumpkin Muffins

Enjoy the flavors of fall with these easy-to-prep Pumpkin Muffins, a delightful grab-and-go breakfast or snack option.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 460 kcal

Equipment

  • bowl
  • whisk
  • muffin pan
  • oven

Ingredients
  

  • 1 each large egg
  • 3/4 cup pumpkin puree
  • 1/2 cup flour
  • 1/3 cup brown sugar
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 oz pumpkin seeds
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • In a bowl, mix together the egg, brown sugar, and pumpkin puree until smooth
  • Next, add the flour, cinnamon, baking powder, and mix until you achieve a smooth batter
  • Grease the muffin pans with olive oil. Use a 1/3 cup scoop to pour the better into each muffin well
  • Evenly top each muffin with pumpkin seeds
  • Bake in the oven for 12-15 minutes until the center is cooked

Notes

Note: 3 muffins per serving
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: 460kcalCarbohydrates: 70gProtein: 11gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.02gCholesterol: 82mgSodium: 154mgPotassium: 421mgFiber: 5gSugar: 39gVitamin A: 14423IUVitamin C: 4mgCalcium: 147mgIron: 5mg

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Frequently Asked Questions

Can I use fresh pumpkin instead of canned pumpkin puree?

Absolutely! Roast and puree fresh pumpkin for a homemade touch.

Can I add nuts or other mix-ins to the batter?

Of course! Chopped nuts, chocolate chips, or dried fruit can be delightful additions.

Can I make these muffins gluten-free?

Yes, simply use gluten-free flour in place of regular flour.

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Baked French Toast Sausage Roll-Ups

round white plate with sausage rolled up in french toast

Introducing a breakfast delight that combines the best of both worlds – Baked French Toast Sausage Roll-Ups! This delectable recipe marries the comforting flavors of French toast with the savory goodness of breakfast sausages, creating the ultimate morning meal prep masterpiece. Whether you’re seeking an easy breakfast, a convenient meal prep option, or a flavor-packed twist on a classic favorite, these roll-ups have you covered. With simple steps and a burst of wholesome ingredients like wheat bread, breakfast sausage links, eggs, milk, honey, and cinnamon, this recipe is perfect for anyone looking to whip up easy breakfasts or meal prep breakfasts. Get ready to elevate your morning routine with these mouthwatering roll-ups that are as satisfying as they are scrumptious!

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Calories: 374kcal | Carbohydrates: 43g | Protein: 25g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 89mg | Sodium: 889mg | Potassium: 239mg | Fiber: 3g | Sugar: 22g | Vitamin A: 220IU | Vitamin C: 0.1mg | Calcium: 160mg | Iron: 2mg

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Why This Recipe is Great for Meal Prep

  • These roll-ups are the epitome of meal prep convenience. With just a little effort, you can have a batch of delicious breakfasts ready to go for the week. Say goodbye to those hectic mornings when you’re rushing to prepare breakfast – simply grab a roll-up, reheat, and enjoy.

  • Meal prep is all about maintaining a balanced diet, and these roll-ups offer a great balance of protein from the sausage, fiber from the whole wheat bread, and a touch of natural sweetness from honey. It’s a breakfast that provides essential nutrients to kickstart your day.

  • One of the key benefits of meal prep is portion control. By making these roll-ups in advance, you ensure that you’re eating the right amount, which can be especially helpful for those looking to manage their calorie intake or maintain a healthy weight.

  • You can personalize these roll-ups to suit your taste. Whether you prefer pork, turkey, or chicken sausage, or if you want to experiment with different types of bread, milk, or even add-ins like cheese or veggies, this recipe is highly adaptable. Meal prep doesn’t mean sacrificing flavor or variety!

  • Starting your day with a warm, satisfying breakfast is a great way to boost your mood and energy levels. These Baked French Toast Sausage Roll-Ups offer a delightful and comforting breakfast experience, making it easier to look forward to the day ahead.

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Let’s Gather the Ingredients:

  • Wheat Bread: We’re opting for wheat bread, a healthier alternative that still provides that wonderful crunch and flavor when toasted. Wheat bread is rich in fiber, helping keep you full and satisfied throughout your busy morning.

  • Breakfast Sausage Links: Choose your favorite breakfast sausage links for that savory punch. You can go for classic pork or explore turkey or chicken options.Sausage links are a great source of protein, essential for fueling your day.

  • Egg: Eggs are a breakfast staple, providing protein and a creamy texture to our French toast mixture.4. Milk: Milk adds creaminess to the egg mixture, creating that perfect blend of flavors and textures. Opt for your preferred type of milk, whether it’s whole, skim, almond, or any other dairy-free alternative.

  • Honey: Honey lends a touch of natural sweetness, complementing the savory sausage and cinnamon. It’s a healthier alternative to refined sugar and provides a boost of energy.

  • Cinnamon: Cinnamon adds warmth and a hint of spice to our French toast mixture. This aromatic spice also boasts potential health benefits, such as anti-inflammatory properties.

How to Make French Toast Sausage Rollups:

  1. First things first, preheat your oven to a toasty 400°F (200°C). This will ensure that our roll-ups bake up to golden perfection.

  2. In a mixing bowl, whisk together the egg, milk, honey, and a dash of cinnamon. This heavenly mixture is the secret to our delectable French toast coating.

  3. Now, take each slice of wheat bread and slice it diagonally to create two triangles. Efficient and visually appealing, right?

  4. Dip each triangle into our egg-milk-honey-cinnamon concoction. Make sure they’re nicely coated, soaking up all that deliciousness.

  5. Place a breakfast sausage link at one corner of each triangle and roll it up to the opposite corner. This step is where the magic happens!

  6. Grease a baking dish and place your sausage roll-ups inside. Pop them in the preheated oven for 12-15 minutes, or until they turn into glorious golden brown bundles of joy.

Reference the recipe card below for detailed instructions.

round white plate with sausage rolled up in french toast

Ingredient Swaps

  • Bread: While the recipe calls for wheat bread, you can experiment with different types of bread, such as whole grain, sourdough, or even gluten-free bread if you have dietary restrictions.

  • Sausage: Get creative with your sausage choices! You can use pork, turkey, chicken, or even plant-based sausages for a vegetarian or vegan twist. You can also try different flavors like apple-infused sausages for a sweet touch.

  • Egg: If you have an egg allergy or are following a vegan diet, you can substitute the eggs with a vegan egg replacer, silken tofu blended to a creamy consistency, or unsweetened applesauce. Use about 1/4 cup of your chosen substitute for each egg in the recipe.

  • Milk: Any milk variety can be used to replace regular milk in this recipe. Almond milk, soy milk, oat milk, or any other non-dairy milk can be used to suit your dietary preferences.

  • Honey: Feel free to swap honey with maple syrup, agave nectar, or a vegan-friendly sweetener like coconut nectar for a different flavor profile or to make the recipe vegan.

  • Add-Ins: Get creative by adding other ingredients to the roll-ups. Try adding shredded cheese, diced bell peppers, onions, or spinach for a savory kick. If you prefer a sweeter version, you can add fruit slices like bananas or berries.

Meal Prep Tips for Easy Breakfast French Toast Roll-Ups

  • Storage Tips: Allow your Baked French Toast Sausage Roll-Ups to cool down to room temperature before storing them. This prevents condensation inside the storage container, which can make the roll-ups soggy. You have a couple of options for storing. You can individually wrap each roll-up in plastic wrap or aluminum foil, or you can place them in an airtight container. Wrapping them individually is great for portion control and preventing them from sticking together.

  • Reheating Tips: If your roll-ups are in the refrigerator, you can simply microwave them for 30-60 seconds, depending on your microwave’s power. This quick reheating method retains their texture and flavor. When reheating from frozen, it’s best to thaw them in the refrigerator overnight. This will prevent them from getting too soggy when reheated. Once thawed, microwave for 60-90 seconds, or until heated through.

meal prep containers with sausage rolled up in french toast

round plate with sausage wrapped in french toast

Baked French Toast Sausage Roll Ups

Elevate your breakfast game with Baked French Toast Sausage Roll-Ups, a delicious twist on a classic that's perfect for meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 374 kcal

Equipment

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

Ingredients
  

  • 3 slices wheat bread
  • 6 each small sausage links (fully cooked, 0.66 oz each)
  • 1 large egg
  • 1/2 cup milk
  • 2 tbsp honey
  • 1/4 teaspoon cinnamon

Instructions
 

  • Pre-heat the oven to 400F. In a mixing bowl, whisk together the egg, milk, honey, and cinnamon
  • Slice each bread slice diagnolly and dip each triangle in the egg milk mixture. Place each sausage at the corner of each triangle and roll it up to the other corner of the triangle.
  • Place each sausage roll up in a greased baking dish and bake for 12-15 minutes until the bread is toasted and golden brown.

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: 374kcalCarbohydrates: 43gProtein: 25gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 89mgSodium: 889mgPotassium: 239mgFiber: 3gSugar: 22gVitamin A: 220IUVitamin C: 0.1mgCalcium: 160mgIron: 2mg

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Frequently Asked Questions

Can I freeze these roll-ups?

Absolutely! These roll-ups freeze well. Just wrap them individually and store them in an airtight container or freezer bag for up to 2-3 months.

Can I make a sweet version of these roll-ups?

Yes, you can! Add a sprinkle of powdered sugar or a drizzle of maple syrup for a sweeter twist. You can also experiment with sweet sausages or different spices.

Can I customize the spices in the egg mixture?

Absolutely! Experiment with different spices like nutmeg, vanilla extract, or pumpkin spice to customize the flavor of your roll-ups.

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Breakfast Avocado Egg Sandwich

round plate with avocado and egg sandwich

Are you tired of rushed mornings, grabbing unhealthy breakfast options on the go? Well, worry no more, because today, we’re diving headfirst into the world of meal prepping an Avocado Egg Breakfast Sandwich that’s as easy and convenient as it is delicious. Get ready to transform your breakfast routine with this scrumptious and nutritious meal prep idea.

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Why Meal Prep an Avocado Egg Breakfast Sandwich?

The hustle and bustle of daily life can leave us with little time to prepare a nutritious breakfast. But with Avocado Egg Breakfast Sandwich meal prep, you can reclaim those precious minutes in the morning. Spend just a little time on the weekend, and you’ll have breakfast ready to go all week long!

Convenience is the name of the game here. Imagine the joy of opening your fridge to find a perfectly assembled breakfast sandwich waiting for you. No more groggy mornings spent cracking eggs and slicing avocados – it’s all done in advance.

Avocado is full of healthy fats and essential nutrients like potassium and fiber. Pair it with eggs, and you’ve got a protein-packed meal that’ll keep you feeling satisfied and energized throughout the morning. Plus, this combo is a great source of antioxidants and vitamins.

Meal prepping an Avocado Egg Breakfast Sandwich doesn’t mean monotony. You can customize each sandwich to suit your taste. Add a sprinkle of cheese, a dash of hot sauce, or some fresh herbs for an extra kick of flavor.

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Here are the Ingredients You’ll Need:

  • Sliced Bread or Whole-Grain English Muffins: Your choice of bread can truly elevate your sandwich. Whole-grain options are excellent for providing complex carbohydrates, fiber, and essential nutrients. They offer a hearty and nutty flavor that pairs wonderfully with creamy avocado and eggs. Sliced bread can be soft, while English muffins have a delightful combination of a crisp exterior and a tender interior. Consider your texture preference when selecting your base. Don’t hesitate to explore various types of bread, such as sourdough, multigrain, or even gluten-free options, to cater to your dietary needs and flavor preferences.

  • Avocado: Avocado is like nature’s butter. It brings a luscious, creamy texture that’s perfect for spreading on your bread. Avocado is renowned for its heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels. They’re also calorie-dense, making you feel fuller for longer. Beyond the good fats, avocados are packed with nutrients. They contain potassium, which is essential for maintaining proper blood pressure, and they’re a great source of fiber, which aids digestion.

  • Egg: Eggs are renowned for their high-quality protein content. They are considered the gold standard for protein, containing all the essential amino acids your body needs. Eggs are more than just protein. They’re a great source of vitamins like B12, riboflavin (B2), and pantothenic acid (B5), which play crucial roles in energy metabolism. Eggs can be prepared in various ways, from scrambled to fried to poached. They cook up fast, making them an ideal ingredient for a speedy breakfast. Eggs are budget-friendly and readily available, making them an accessible source of nutrition.

glass meal prep container with avocado and egg sandwich

How to Meal Prep Your Avocado Egg Breakfast Sandwich:

  1. Begin by adding a small amount of oil to a pan and heating it over medium heat. Once the pan is hot, crack two eggs into it. Make sure to crack them gently to avoid breaking the yolks. Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. If you prefer your yolks runny, cook them for a shorter time. Flip the eggs carefully and cook for another minute or until the yolks reach your desired level of doneness. Once the eggs are cooked to your liking, remove them from the pan and set them aside.

  2. Cut the ripe avocado in half lengthwise and remove the seed. Be cautious when removing the seed, as it can be slippery. Use a spoon to scoop out the avocado flesh and place it in a bowl. Add a pinch of salt and pepper, then mash the avocado with a fork until it reaches a creamy consistency.

  3. Take your choice of bread or English muffins and spread the mashed avocado evenly on the insides of each slice.

  4. Place one cooked egg in between two slices of bread or on one half of the English muffin.

  5. Return the assembled sandwiches to the pan, which should still have a bit of oil from cooking the eggs. Toast the sandwiches for about a minute on each side, or until the bread is golden brown and crispy.

Reference the recipe card below for detailed instructions.

Meal Prep Tips:

  • Batch Cooking Eggs: To save time during the week, consider batch-cooking eggs in advance. Cook a dozen or more eggs, store them in the refrigerator, and reheat them briefly in the microwave when you’re ready to assemble your sandwiches.

  • Prep Ingredients Separately: To keep your sandwiches fresher, store the avocado spread, cooked eggs, and bread slices separately. Assemble the sandwiches just before you’re ready to eat. This helps prevent the bread from becoming soggy.

  • Use Silicone Muffin Pans: For perfectly round egg patties, consider using silicone muffin pans. Crack an egg into each cup and bake them in the oven until set. These egg patties can be easily placed in your sandwiches during the meal prep process.

Ingredient Swaps:

  • Bread or Bread Alternatives: Instead of traditional sliced bread or English muffins, you can use whole-grain wraps, tortillas, or even lettuce leaves for a low-carb option.

  • Egg Preparations: Change up the egg preparation by poaching, boiling, or making a fluffy omelette. Each method will bring a distinct texture and taste to your sandwich.

  • Toppings and Fillings: Get creative with toppings and fillings. Add sliced tomatoes, crispy bacon, sautéed mushrooms, or a sprinkle of feta cheese for extra flavor and variety.

  • Spices and Herbs: Elevate the flavor profile by incorporating spices like paprika, cayenne pepper, or herbs like cilantro, basil, or chives.

glass meal prep container with avocado and egg sandwich

avocado and egg sandwich

Avocado Egg Sandwich

Create a quick and nutritious Avocado Egg Sandwich by mashing ripe avocados, cooking perfectly seasoned eggs, and toasting your choice of bread until golden brown, perfect for a convenient and satisfying breakfast.
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 slices bread
  • 2 each large eggs
  • 1 each avocado
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a pan on medium heat and crack two eggs into the pan
  • Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. Cook the eggs for another minute. Then remove the eggs from the pan
  • Cut open the avocado and remove the seed. Use a spoon to scoop out the avocado and spread it evenly on the insides of the bread slices.
  • Place an egg in between two slices of bread and place the sandwiches back into the pan
  • Toast the sandwiches for about a minute on each side until the bread is golden brown

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Frequently Asked Questions

Can I use pre-made guacamole instead of mashing avocados?

Certainly! Using pre-made guacamole is a time-saving option. Just spread it on your bread or English muffin as you would with mashed avocados.

Can I substitute the avocado spread with something else? 

If you’re not a fan of avocado or looking for a different spread, you can use hummus, Greek yogurt, or even cream cheese as an alternative.

Are there variations for the type of cheese to use in the sandwich?

Yes, you can use your favorite cheese. Cheddar, Swiss, pepper jack, or goat cheese are all excellent options for adding a cheesy twist to your sandwich.

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Meal Prep Breakfast Sausage Cornbread Muffins

baking dish with sausage cornbread muffin

Energize Your Mornings with Easy Breakfast Sausage Cornbread Muffins! We all know the daily rush – the chaos of getting ready while craving a hearty breakfast. These muffins are your answer to a no-fuss, Busy Morning Breakfast meal prep that fuels your day right. Packed with the satisfying goodness of sausage, cheese, and chives, these Sausage Cornbread Muffins are a delightful way to start your day on the run.

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Reasons Why Meal Prep Breakfast Sausage Cornbread Muffins are Perfect for On-the-Go

These muffins are a snap to make, taking just a few minutes to prep. With our simple instructions, you can have a week’s worth of breakfast meal prep ready in no time.

The individual muffin servings make these a grab-and-go breakfast option. Perfect for those mornings when you’re running out the door!

Packed with protein from the sausage patty and shredded cheese, and the hearty goodness of cornmeal and chives, these muffins give you the energy boost you need to start your day right.

These muffins freeze like a dream! Make a big batch, pop them in the freezer, and you’ve got breakfast ready for weeks. Just reheat and enjoy.

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Ingredients You’ll Need

  • Egg: Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins, and minerals. In this recipe, the egg adds moisture and acts as a binding agent, helping to hold the muffins together.

  • Milk: Milk adds creaminess and moisture to the muffin batter. You can use your preferred type of milk, whether it’s whole milk, 2%, skim milk, or even a dairy-free alternative like almond or soy milk.

  • Sausage Patty: The star of the show! Sausage patties bring a burst of savory flavor and protein to these muffins. You can choose from various types of sausages, such as pork, turkey, or chicken, depending on your dietary preferences.

  • Shredded Cheese: Cheese not only contributes a rich, cheesy flavor but also adds creaminess to the muffins. Cheddar cheese is a popular choice for its sharp and tangy taste, but you can experiment with other varieties like mozzarella or pepper jack for different flavor profiles.

  • Cornmeal: Cornmeal is the heart and soul of cornbread muffins. It imparts a slightly sweet, nutty flavor and a delightful, slightly gritty texture. It’s a great source of dietary fiber and essential minerals like iron and zinc.

  • All-Purpose Flour: Flour provides structure to the muffins. All-purpose flour is versatile and readily available, making it a common choice in baking recipes. It ensures the muffins hold their shape and have a tender crumb.

  • Baking Powder: Baking powder is a leavening agent that helps the muffins rise and become light and fluffy. It gives them that perfect, airy texture.

  • Chives: Chives are a fresh and aromatic herb that adds a mild onion-like flavor and a pop of green color to the muffins. They’re a fantastic way to enhance the overall taste and appearance of the dish.

baking dish with sausage cornbread muffin

How to Make Baked Sausage Cornbread Muffins

  1. Preheat the Oven: Start by preheating your oven to 400°F (200°C).

  2. Mix Wet Ingredients: In a mixing bowl, beat the egg, then add the milk and mix well. Add in a touch of olive oil and a sprinkle of sugar for a hint of sweetness.

  3. Incorporate Dry Ingredients: Add the flour, cornmeal, and baking powder to the wet ingredients, stirring until you have a smooth batter.

  4. Add Flavor: Now, it’s time to jazz things up! Mix in the shredded cheese, diced sausage, and those lovely chopped chives. Your batter should be bursting with flavor.

  5. Bake to Perfection: Grease a muffin tin or baking dish, then pour in your muffin batter. Bake in the preheated oven for 15-20 minutes, or until the centers are fully cooked and the tops are golden brown.

Reference the recipe card below for detailed instructions.

baking dish with sausage cornbread muffin breakfast meal prep

Meal Prep Tips:

  • Cooking Tips: For a healthier option, use low-fat milk and lean turkey sausage. Ensure the sausage is thoroughly cooked before adding it to the batter for food safety. Feel free to adjust the cheese and chives quantities to suit your taste preferences.

  • Reheating and Storage: These muffins can be stored in an airtight container in the fridge for up to five days. To reheat, simply pop them in the microwave for about 20-30 seconds, or warm them up in the oven for a few minutes.

  • Ingredient Swaps: Feel free to get creative with your ingredients. Swap out sausage for turkey sausage or add some diced bell peppers for extra flavor. The possibilities are endless!

baking dish with sausage cornbread muffin breakfast meal prep

baking dish with sausage cornbread muffin

Easy Sausage Cornbread Breakfast Muffins

Energize your mornings with these savory Meal Prep Breakfast Sausage Cornbread Muffins, packed with sausage, cheese, and chives, making them the ideal on-the-go breakfast for busy individuals!
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Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 1 large egg
  • 1/2 cup milk
  • 1 tablespoon olive oil
  • 1 tablespoon sugar
  • 1/4 cup flour
  • 1/4 cup cornmeal
  • 2 oz sausage patty (diced)
  • 1 tablespoon chives (chopped)
  • 1/4 cup shredded cheese
  • 1/4 teaspoon baking powder

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, mix together the egg, sugar, olive oil, and milk. Then, add the dry ingredients such as flour, cornmeal, and baking powder. Once the batter is smooth, mix in the cheese, diced sausage, and chopped chives.
  • Grease a baking dish and pour in the batter. Bake in the oven for 15-20 minutes until the center is fully cooked.

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Frequently Asked Questions

Can I use different types of sausage in this recipe?

Absolutely! Feel free to use your favorite type of sausage – pork, turkey, chicken, or even a vegetarian sausage for a meatless version.

Can I make the batter the night before and bake them in the morning?

While it’s best to bake the muffins right after preparing the batter, you can mix the dry and wet ingredients separately the night before and combine them in the morning for a quicker assembly.

Are these muffins suitable for kids’ breakfasts?

Yes, kids love these muffins! They’re a great way to sneak some protein and veggies (chives) into their breakfast. You can also make mini muffins for smaller portions.

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Baked Sweet Potato Egg Frittata

round plate with baked eggs and sweet potato

This oven-baked sweet potato egg frittata is a hearty dish that boasts a delightful combination of velvety eggs, the wholesome goodness of sweet potatoes, and the fresh pop of green onions. Whether you’re a meal prep enthusiast looking for a weekly staple or a busy individual in need of quick, satisfying meals, this frittata has got you covered.

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Here’s why you need to make this:

When you’re in the midst of a hectic week, the last thing you want to do is spend hours in the kitchen every day. This egg frittata allows you to prepare a substantial portion of your meals in one go. With just one batch, you’ll have several portions ready to enjoy throughout the week.

Sweet potatoes and eggs are nutritional powerhouses. Sweet potatoes provide vitamins, minerals, and fiber, while eggs offer high-quality protein and essential nutrients. By meal prepping this frittata, you ensure you’re consistently fueling your body with these healthful ingredients.

Meal prepping with ingredients like eggs and sweet potatoes is incredibly budget-friendly. These staples are readily available and cost-effective, making it easier on your wallet while still providing a nutritious and delicious meal option.

Simple Ingredients for Sweet Potato Egg Frittata

  • Large Eggs: Eggs are a fantastic source of protein and nutrients like vitamin B12 and choline. They add a creamy texture and hold everything together in our frittata.

  • Small Sweet Potato: Sweet potatoes are not only delicious but also packed with vitamins, minerals, and fiber. They provide natural sweetness and a hearty base for our frittata.

  • Green Onions: These little green wonders add a burst of freshness and a mild oniony kick. They’re rich in vitamins A and K, and they make our frittata look oh-so-pretty.

  • Olive Oil: A touch of heart-healthy olive oil not only prevents sticking but also imparts a delightful flavor to our dish. It’s the secret ingredient that ties everything together.

round plate with baked egg frittata and sweet potato

How to Make Breakfast Sweet Potato Egg Frittata

  1. First things first, pre-heat your oven to a toasty 400°F (200°C). We want it nice and hot for our frittata.

  2. Grab that small sweet potato and give it a good peel. Then, slice it into thin rounds, about 1/4 inch thick. These sweet potato slices will serve as the foundation of our frittata.

  3. In a mixing bowl, crack in those large eggs, and give them a good whisk. Add a pinch of salt to taste, and mix it all together. The salt enhances the flavors and makes our frittata sing.

  4. Take a baking dish and generously grease it with a drizzle of olive oil. This not only prevents sticking but also adds that extra layer of flavor.

  5. Now, arrange those sweet potato slices in the baking dish. Pour the whisked eggs over them, ensuring they’re all cozy and covered. Sprinkle our fresh, chopped green onions on top for that extra zing.

  6. Pop the dish into your pre-heated oven and let it bake for around 10-15 minutes, or until the eggs are firm and set. You’ll know it’s ready when the edges turn a lovely golden brown.

Reference the recipe card below for detailed instructions.

glass meal prep containers with baked egg frittata and sweet potato

Meal Prep Tips for Egg Frittata:

  • Storage: Once your frittata has cooled, slice it into individual portions. Store them in airtight containers in the fridge for up to four days.

  • Reheating: Reheat your slices in the microwave for a quick meal on the go, or pop them back in the oven for a few minutes to maintain that delightful crispiness.

  • Ingredient Swaps: Get creative with your frittata by swapping in different veggies, cheeses, or even adding cooked bacon or sausage for extra protein and flavor.

  • Leftovers: Frittata slices make fantastic breakfast sandwiches or can be diced and added to salads or grain bowls for a quick, protein-packed meal.

glass meal prep containers with baked egg frittata and sweet potato

sweet potato frittata
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Sweet Potato Egg Frittata

Oven-Baked Sweet Potato Egg Frittata: A wholesome and budget-friendly meal prep option featuring eggs, sweet potatoes, and green onions, all baked to perfection for a satisfying and nutritious delight.
Prep Time5 minutes
Cook Time15 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast ideas
Servings: 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients

  • 4 each large eggs
  • 1 each small sweet potato
  • 1 tbsp green onions (chopped)
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions

  • Pre-heat the oven to 400F
  • Peel and slice the sweet potato into 1/4 inch rounds
  • Whisk the eggs in a bowl and add salt
  • Grease a baking dish with olive oil
  • Place the sweet potato slices in the baking dish and pour the whisked eggs over the sweet potato slices. Garnish the top with the chopped green onions.
  • Bake in the oven for 10-15 minutes until the eggs firmly set

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Frequently Asked Questions

Can I use other vegetables in this frittata?

Absolutely! Feel free to get creative and add your favorite veggies, like bell peppers, spinach, or mushrooms, to customize the frittata to your liking.

Can I use other types of potatoes instead of sweet potatoes?

While sweet potatoes are recommended for their natural sweetness and nutrition, you can use regular potatoes or even Yukon Gold potatoes if you prefer a different flavor and texture.

Are there any variations to add extra flavor?

Absolutely! Try adding your favorite herbs, spices, or cheese for extra flavor. Crumbled feta, cheddar, or parmesan cheese work beautifully.

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Breakfast Savory Bread Pudding

round plate with bread pudding with bell peppers

 Savory Bread Pudding is a delightful dish that’s not only incredibly tasty but also budget-friendly and perfect for your meal prep routine. With just a handful of simple ingredients, a bit of culinary flair, and a dash of enthusiasm, you’ll be on your way to a week’s worth of delicious, home-cooked meals.

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Why Choose Savory Bread Pudding?

  • Before we dive into the recipe, let’s talk about why Savory Bread Pudding deserves a spot in your meal prep repertoire. First and foremost, it’s delicious. This savory twist on a classic comfort food is packed with flavor and can be customized to suit your taste buds.

  • Second, it’s budget-friendly! Savory Bread Pudding is a great way to use up stale bread and make the most of your pantry staples. Plus, it’s an excellent canvas for incorporating veggies that might be on the brink of going bad. In this recipe, we’ll be featuring red bell peppers and red onions, but feel free to get creative with whatever veggies you have on hand.

  • Finally, convenience is key. Once you’ve mastered this recipe, you’ll have a filling, ready-made meal that you can portion out for the week ahead. Let’s get started!

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Simple Ingredients for Savory Bread Pudding

  • Eggs: These little protein powerhouses not only bind our dish together but also provide that delightful custardy texture.

  • Heavy Cream: Cream adds richness and a velvety mouthfeel to our savory bread pudding.

  • Bread: A hearty loaf of day-old bread is perfect for this recipe. Slice it into one-inch cubes, and watch it transform into a golden delight.

  • Red Bell Pepper: A vibrant and sweet addition that adds color and flavor.

  • Red Onions: These add a delightful punch of flavor and a hint of sweetness.

  • Chili Powder: For a bit of heat and depth.

  • Paprika: Adds smokiness and a beautiful red hue.

rectangle baking dish with bread pudding with bell peppers

How to Prepare Savory Breakfast Pudding:

  1. First things first, pre-heat your oven to a toasty 400°F (200°C). This will ensure that your savory bread pudding cooks evenly and achieves that irresistible golden top.

  2. Dice the vibrant red bell pepper and red onions. Slice your bread into one-inch cubes. The combination of these fresh veggies and crusty bread is the heart of our savory bread pudding.

  3. In a mixing bowl, whisk together the heavy cream, eggs, chili powder, paprika, and a pinch of salt. This luxurious concoction is what will give our dish its creamy, flavorful interior.

  4. Place your cubed bread and diced veggies in a deep baking dish. Pour the heavenly cream and egg mixture over them, ensuring that every nook and cranny is soaked. Let it sit for a few minutes to let those flavors meld.

  5. Pop your baking dish into the preheated oven and bake for 12 to 15 minutes, or until the top is gloriously golden brown and the pudding is set. The aroma will fill your kitchen, and you’ll know it’s ready when the edges are slightly crispy.

Reference the recipe card below for detailed instructions.

round plate with bread pudding with bell peppers

Meal Prep Tips for Savory Bread Pudding:

  • Storage: Allow your savory bread pudding to cool before dividing it into individual portions. Store them in airtight containers in the refrigerator for up to 4-5 days.

  • Reheating: Reheat in the microwave or oven for a few minutes until warmed through. Add a fresh sprinkle of herbs or grated cheese for that extra oomph!

  • Ingredient Swaps: Get creative with your ingredients! Swap out the red bell pepper and red onions for other veggies like spinach, mushroom

glass meal prep containers with bread pudding with bell peppers

savory bread pudding

Savory Bread Pudding

Savory Bread Pudding: Budget-friendly meal prep with eggs, veggies, and cream. Delightful, convenient, and versatile dish.
4 from 1 vote
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients
  

  • 2 each large eggs
  • 1/2 cup heavy cream
  • 4 slices bread (toasted)
  • 1/2 cup red bell pepper (diced)
  • 1/4 cup red onions (diced)
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1 tsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Dice the veggies and slice the bread into one inch cubes
  • In a mixing bowl, whisk together the heavy cream, eggs, chili powder, paprika, and salt
  • Then, place the cubed bread and diced veggies in a deep baking dish. Pour the heavy cream and egg mixture over the bread, making sure it is soaked
  • Bake in the oven for 12 to 15 minutes until the top is golden brown

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Frequently Asked Questions

Can I use any type of bread for this recipe?

Absolutely! While a hearty, day-old bread works best, you can experiment with different types like French bread, ciabatta, or whole-grain for varied textures and flavors.

How can I add extra protein to this dish?

If you want to boost the protein content, consider adding cooked bacon, crumbled sausage, or even diced cooked chicken to the mixture before baking.

What are some recommended garnishes or toppings?

Get creative with garnishes! Fresh herbs like parsley or chives add a burst of freshness. Grated Parmesan or cheddar cheese can also be sprinkled on top before baking for a cheesy finish.

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Peanut Butter and Apple Quesadillas

round plate with peanut butter quesadillas and sliced green apples

Whip up a quick and nutritious delight with our Peanut Butter and Apple Quesadilla! Tangy green apples, creamy peanut butter, crunchy chopped pecans,and a sprinkle of cinnamon powder are folded into tortillas, creating a satisfying breakfast that’s perfect for meal prep. Whether you’re diving into a busy workday or need a nutritious breakfast on the go, this recipe has got you covered. Try it out, and let the nutty, apple-infused goodness put a smile on your face every morning! 

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Calories: 448kcal | Carbohydrates: 35g | Protein: 9g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 19g | Sodium: 153mg | Potassium: 432mg | Fiber: 8g | Sugar: 23g | Vitamin A: 107IU | Vitamin C: 9mg | Calcium: 42mg | Iron: 1mg

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round plate with peanut butter quesadillas and sliced green apples

Why you’ll love these peanut butter quesadillas

Let me break down the 5 reasons why the Peanut Butter and Apple Quesadilla is the perfect meal prep recipe for busy folks who want to stay on track with their health, time, and budget:

  • Instead of throwing away stale bread, In the hustle and bustle of daily life, time is of the essence. This recipe requires minimal prep work – slicing apples, spreading peanut butter, and assembling the quesadillas take just minutes. The cooking process is quick too, with only a few minutes per side. So, even on the most hectic mornings, you can have a wholesome breakfast ready in a flash. can use it up in this recipe

  • Managing a healthy weight is all about making nutritious choices. The Peanut Butter and Apple Quesadilla is a powerhouse of nutrients. Green apples provide fiber and vitamins, while peanut butter offers a dose of protein and healthy fats that can keep you satiated and prevent overeating later in the day. The chopped pecans add crunch and a dose of heart-healthy fats.

  • Grocery budgets matter, and this recipe shines in that department too. The ingredients are simple and cost-effective – tortillas, apples, peanut butter, pecans, olive oil, and cinnamon powder are all readily available and reasonably priced. By using budget-friendly staples, you can whip up a batch of these quesadillas without breaking the bank.

  • The Peanut Butter and Apple Quesadilla is incredibly versatile. Swap out the apples for whatever fruit you have on hand, experiment with different nut butters, or use alternative nuts and seeds. This flexibility ensures that you can make the most of what you already have and reduce food waste.

  • With this recipe, you can prepare a bunch of quesadillas all at once and refrigerate them for the week ahead. As busy days roll in, all you need to do is reheat a quarter of a quesadilla, and you’ve got a satisfying breakfast that will keep you fueled and focused. This not only saves you time but also prevents you from grabbing less nutritious options on busy mornings.

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Let’s Gather the Ingredients:

  • Tortillas (regular or low-carb, depending on your preference)

  • Green apples (Granny Smith apples work great for their tartness)

  • Peanut butter (go for your favorite variety, whether creamy or crunchy)

  • Chopped pecans (for that delightful crunch)

  • Olive oil (for cooking)

  • Cinnamon powder (a warm and fragrant touch)

How to Make Peanut Butter Quesadillas:

  1. Start by washing and slicing the green apples into thin, uniform slices. No need to peel them – the skin adds a lovely texture and color!

  2. Take your chosen tortillas and lay them flat. Using a butter knife, evenly spread a generous layer of peanut butter on each tortilla.

  3. On one half of each tortilla, evenly place half of your sliced apples. Sprinkle a handful of chopped pecans and a pinch of cinnamon powder over the apples.

  4. Gently fold the tortilla over the apple-nut mixture to create a half-moon shape, pressing down to stick the sides together.

  5. Heat a sauté pan over medium heat and add a touch of olive oil. Once the oil is hot, carefully place your stuffed tortillas onto the pan. Cook for about 2 to 3 minutes on each side, until the tortillas turn golden brown and crispy, and the peanut butter melts into a gooey delight.

  6. Once your quesadillas have reached crispy perfection, remove them from the pan and let them cool for a moment. Then, cut each quesadilla into quarters for easy serving.

  7. To add an extra burst of freshness, serve your Peanut Butter and Apple Quesadillas with a few extra slices of fresh apple on the side. It’s like a double apple treat!

Reference the recipe card below for detailed instructions.

round plate with peanut butter quesadillas and sliced green apples

Meal Prep Tips for Easy Quesadillas

  • Storage: If you’re prepping these quesadillas for the week, let them cool completely before storing them in an airtight container in the fridge. They’ll stay fresh and delicious for up to 4 days.

  • Reheating: To reheat, simply pop a quesadilla quarter into the microwave for about 20-30 seconds. You can also use a toaster oven for a crispy edge.

  • Ingredient Swaps: Get creative with your ingredients! Swap out green apples for pears or even bananas. Almond butter or sunflower seed butter can stand in for peanut butter, and walnuts can replace pecans.

glass meal prep containers with peanut butter quesadillas and sliced green apples

apple quesadilla

Peanut Butter and Apple Quesadilla

Whip up a quick and nutritious delight with our Peanut Butter and Apple Quesadilla! Tangy green apples, creamy peanut butter, and a sprinkle of cinnamon powder are folded into tortillas, creating a satisfying breakfast that's perfect for meal prep. Enjoy the wholesome goodness and kickstart your day with this easy and budget-friendly recipe
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 448 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 4 each low carb tortillas (8 inch)
  • 2 each green apples
  • 4 tbsp peanut butter
  • 1/4 cup chopped pecans
  • 1 tbsp olive oil
  • 1/4 tsp cinnamon powder

Instructions
 

  • Slice the granny apples into thin slices
  • Use a butter knife to evenly spread the nut butter on the tortillas
  • Evenly spread half of the sliced apples on half of the tortillas. Add the chopped pecans and cinnamon powder. Then add the top layer of the tortillas
  • Add oil to a saute pan on medium heat. In batches, place the tortillas on the griddle and cook for about 2 to 3 minutes on each side until the tortillas are golden brown and the nut butter has melted
  • After the tortillas have crisped up, cut them into quarters
  • Serve with extra fresh slices of apple

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: 448kcalCarbohydrates: 35gProtein: 9gFat: 34gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 19gSodium: 153mgPotassium: 432mgFiber: 8gSugar: 23gVitamin A: 107IUVitamin C: 9mgCalcium: 42mgIron: 1mg

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Frequently Asked Questions

Can I use a different type of nut butter?

Absolutely! Feel free to swap out peanut butter for almond butter, cashew butter, or any other nut or seed butter you prefer.

Can I add extra ingredients to the filling?

Of course, get creative! You can add sliced bananas, strawberries, or even a drizzle of honey for extra sweetness and variety.

Can I serve these quesadillas as a snack or dessert?

You bet! These quesadillas make a versatile snack or even a dessert. Adjust the portion size accordingly to suit your needs.

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Top 10 Seafood Meal Prep Recipes

Smoked Salmon and Fruit Salad

Seafood meal prep recipes can be some of the most delicious and varied meals in your routine. Seafood is versatile and pairs with a unique set of flavors so different from beef and chicken. Tilapia, Salmon, Tuna, Shrimp, and so much more. The seafood aisle at your local grocery store has so many amazing choices and each ingredient can be used in so many ways. Start your seafood meal prep adventure with our top 10 most popular seafood meal prep recipes.

1. Easy Shrimp Ramen

By far our most popular seafood meal prep recipe is our Easy Shrimp Ramen recipe. We can’t recommend it enough!

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2. Baked Salmon with Butternut Squash

Fresh baked salmon is one the best seafood meal prep recipes. The nutrition and flavor is unbeatable. Paired with butternut squash noodles makes for a light meal that satiates the appetite. Salmon is always a great choice of fish for meal prep.

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3. Tilapia with Zucchini and Bell Peppers 

One pan meals are great for cooking food simply. Simpler can be better for seafood as well. It’s easier to get the cook on the fish right when there is less to pay attention to. The zucchini and bell peppers provide a great contrast and healthy side to the Tilapia.

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4. Air Fryer Shrimp and Pineapple Kebabs

Shrimp kebabs are a favorite. The vegetables and pineapples work perfectly with the shrimp and it’s a beautiful dish. This is seafood meal prep recipe is great for impressing on week nights. Looks like a lot of work but it’s really actually simple.

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5. Grilled Balsamic Salmon with Watermelon Salad

This unlikely trio of flavors is an amazing contrast of flavors and colors. The balsamic drizzle blends the savory flavors of the salmon with the sweet watermelon. The juicy fruit and light, flaky fish is delicious and light. This recipe is a great way to mix up the routine as it’s very different and the experience is unique.

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6. Baked Pine Nut Crusted Tilapia with Spinach

Pine nut crusted tilapia is a wonderful preparation and this super healthy meal is very light and quick to make. This is a great seafood meal prep recipe as it’s easy to reheat and keeps well.

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7. Smoked Salmon and Fruit Salad

This interesting take on salads will definitely be a mix up in your routine. The unique pairing of smoked salmon and fruits and veggies.

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8. Healthy Shrimp And Bacon-Wrapped Broccolini

What’s better than shrimp? It’s bacon. Bacon wrapped Broccolini. This is a great side for a meal or a full meal prep. Tasty and easy to eat with your hands.

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9. Smoked Salmon English Muffin

The classic breakfast of smoked salmon and an English muffin. The avocado and cucumber help round out the flavor and creates a buttery texture on the muffin. The fatty avocado and salmon is a delicious blend of flavors that features a very satisfying eating experience.

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10. How To Make Shrimp Soba Noodle Salad

Shrimp and noodle salad is a different take on the usual salad recipe. This seafood meal prep is easy, visually stunning, and delicious. It’s a great choice for an office meal or a meal on the go. It’s also a versatile recipe as the vegetables can all be substituted out easily to fit your taste preference.

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More about Seafood Meal Prep:

  • Choose the right seafood: Fresh seafood is preferred and picking the right seafood takes practice. The cost can fluctuate significantly as well as quality. Experiment with different types of seafood and different stores.

  • Safe storage: Seafood is highly perishable storage is crucial. Try to use any thawed seafood within a couple of days of purchase. You’ll find the smell of the seafood very telling about the freshness. It’s better to be safe and buy what you’ll use soon or freeze it.

  • Cook lightly: Seafood typically cooks quickly and has a tight window for the optimal internal cooking temperature. This takes practice and learning the cooking tools that you’re using. How your stove heats up, how your pan reacts, it all makes a difference.

  • Seafood safety: Seafood has a different set of rules from steak and chicken. In some ways it can be easier but in others it can be strict. If you’re not comfortable cooking seafood, do your research and test as you go.

  • A whole new world of flavors: Seafood meal prep is amazing. It opens up a whole new set of flavors and combinations that you can work into your routine. We highly suggest mixing up your choice of protein to keep your meal routine fresh.

View All Seafood Recipes

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Spinach Egg Quesadilla

round plate with spinach and egg quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients, making it a total win-win!

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Why you’ll enjoy this Spinach Egg Breakfast Quesadilla:

Planning for a busy week ahead? Well, good news! These quesadillas are freezer-friendly champions. After assembling and cooking them, let them cool completely, then wrap them individually in parchment paper and store them in a freezer-safe bag. They can be your “emergency breakfast” that’s ready to be heated up in a jiffy, making those hectic mornings much smoother and more satisfying.

Let’s talk convenience. These breakfast quesadillas are a meal prep dream when it comes to portability. Imagine this: You’re rushing out the door, and there’s no time to whip up breakfast. Fear not, because you can grab a pre-made spinach and egg quesadilla, and it’s your nutritious, hand-held meal on the go. Whether you’re heading to work, the gym, or an outdoor adventure, your meal prep efforts have your back, ensuring you’re always equipped with a tasty and nourishing option.

In a world where food waste is a concern, this recipe shines. By using pantry-friendly staples like eggs, cheese, and tortillas, you’re making the most of what you already have on hand. This not only saves you money but also contributes to a more sustainable way of eating. Plus, if you’ve got leftover ingredients from other recipes, like a handful of spinach or that last bit of shredded cheese, this recipe offers a tasty way to use them up before they go to waste.

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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 this breakfast quesadilla.

  • Low Carb Tortillas: These gems are not only a great source of fiber but also help keep the carb count in check. Plus, they’re the perfect vessel to hold all that deliciousness together.

  • Large Eggs: Eggs are your protein-packed BFFs. They’re loaded with essential amino acids and vitamins, including B12 and D, which are essential for bone health and energy production.

  • Baby Spinach: Popeye knew what he was talking about! Spinach adds a burst of vitamins and minerals, including iron, magnesium, and vitamin K, while bringing a satisfying texture and a touch of earthiness.

  • Shredded Mozzarella: Creamy, gooey, and oh-so-satisfying, mozzarella adds that irresistible cheese pull factor. It’s a good source of calcium and protein to keep you feeling full and satisfied.

round plate with spinach and egg quesadilla

How to Make an Egg Breakfast Quesadilla:

  1. Add 1 tbsp of olive oil to a pan on medium heat and crack those eggs into the pan.

  2. Gently stir the eggs as they cook until they’re firm and perfectly set.

  3. Introduce the baby spinach to the party and let them wilt into the egg goodness.

  4. Evenly spread the spinach and egg mixture onto half of the tortillas, then sprinkle that shredded mozzarella on top.

  5. Add the tortilla tops and place the quesadilla back into the pan. Toast both sides for about 2 minutes each, until they’re gorgeously golden brown and the cheese has melted to cheesy perfection.

  6. Slice and Savor: Time to cut those quesadillas into quarters – ready to dazzle your taste buds!

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Spinach and Egg Quesadilla:

  • Storage and Reheating Tips: Allow your quesadillas to cool before storing them in an airtight container in the fridge for up to 3-4 days. To reheat, pop them in the microwave for about 30 seconds or re-crisp them in a skillet for that delightful crunch.

  • Ingredient Swaps:  One of the brilliant aspects of this recipe is its versatility. You can easily customize it to suit your taste preferences or dietary needs. Want to add a dash of hot sauce for a kick? Go for it! Prefer a plant-based option? Swap out the eggs for tofu or chickpea scramble. Craving extra veggies? Load up on colorful bell peppers, mushrooms, or zucchini. This flexibility ensures that you won’t get bored and can adapt the recipe to your changing cravings. Get creative! You can swap out the mozzarella for cheddar, feta, or even dairy-free cheese if you prefer. And don’t shy away from adding diced tomatoes, bell peppers, or onions for an extra veggie boost.

  • Balanced Meal Bliss: Want to take this meal up a notch? Pair your spinach and egg quesadilla with a side of fresh fruit, a dollop of Greek yogurt, or a small handful of nuts. Voila! A complete, balanced breakfast that will keep you fueled and ready to conquer the day.

square glass meal prep containers with spinach and egg quesadilla

Egg Quesadilla

Spinach And Egg Quesadilla

Get ready to embrace the Spinach and Egg Quesadilla recipe as your go-to choice for breakfast meal prep. It's not just highly nourishing but also cleverly makes use of pantry staples, resulting in an all-around advantageous option!
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Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 each low carb tortillas
  • 3 each large eggs
  • 2 cups baby spinach
  • 1/4 cup shredded mozzarella cheese
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Add 1 tbsp of olive oil to a pan on medium heat and crack the eggs into the pan
  • Stir the eggs until they have cooked and firmly set
  • Next, add the spinach and cook until they have wilted
  • Evenly spread the egg mixture on half of the tortillas and sprinkle the top with cheese
  • Add the top layer of the tortillas and place the quesadilla back into the pan. Toast on each side for about 2 minutes until it has turned golden brown and the cheese has melted
  • Cut the tortillas in quarters

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Frequently Asked Questions

Can I add meat to this recipe?

Definitely! If you’re looking to up the protein content or enjoy a meaty twist, feel free to add cooked and diced chicken, turkey, or even some crispy bacon. Just ensure the meat is fully cooked before incorporating it into your quesadilla.

Can I add other seasonings or herbs?

Experiment with different seasonings to tailor the flavor to your liking. Fresh herbs like cilantro or chives can add a burst of freshness. You can also sprinkle in some smoked paprika, cumin, or chili powder for an extra layer of depth.

Can I add avocado to these quesadillas?

Avocado adds a creamy, nutrient-rich element to your quesadilla. You can either slice avocado and add it to the filling before folding or spread mashed avocado onto the tortilla before adding the egg mixture.

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Chia Pudding with Mixed Berries

glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping!

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Calories: 355kcal | Carbohydrates: 19g | Protein: 7g | Fat: 32g | Saturated Fat: 22g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 19mg | Potassium: 392mg | Fiber: 10g | Sugar: 1g | Vitamin A: 23IU | Vitamin C: 9mg | Calcium: 179mg | Iron: 6mg

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glass cup with chia pudding topped with mixed berries for a healthy breakfast

Why Chia Pudding with Mixed Berries?

  • First things first, this recipe is the embodiment of health and convenience. Imagine starting your day with a healthy breakfast that’s rich in fiber, omega-3 fatty acids, and antioxidants, all bundled up in a jar of deliciousness. 

  • Chia seeds, the star of the show, provide a hearty dose of these nutrients, promoting digestion and heart health. 

  • And guess what? There’s no cooking involved! Perfect for those busy mornings when you’d rather snooze for an extra few minutes.

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The Ensemble of Ingredients:

  • Coconut Milk: Creamy, luscious, and dairy-free. Coconut milk adds a delightful tropical twist to your chia pudding, giving it a velvety texture and a subtly sweet flavor.

  • Chia Seeds: These tiny wonders pack a punch! They absorb liquid like champions, transforming into a jelly-like consistency that forms the base of your pudding.

  • Stevia Sweetener: Hello, natural sweetness! Stevia, a zero-calorie sweetener, adds the perfect touch of sweetness without the guilt. Say goodbye to refined sugars!

  • Raspberries (or Mixed Berries): Bursting with antioxidants and vitamins, raspberries add a burst of color and flavor to your chia pudding. The juicy goodness of mixed berries takes this concoction to the next level.

glass cup with chia pudding topped with mixed berries for a healthy breakfast

Steps to Make Chia Pudding

  1. In a jar or small bowl, pour in the coconut milk.

  2. Add the chia seeds and stevia sweetener. Give it a good stir until those chia seeds are no longer playing hard to get, making sure the mixture is well combined.

  3. Now, top them off with the mixed berries in and give it a gentle stir to distribute the berrylicious goodness.

  4. Cover the jar, and pop it into the fridge for a relaxing rest of about 1 to 2 hours or, even better, overnight.

  5. Voilà! Your chia pudding should emerge thick and inviting, not runny. If it’s still a tad liquidty, simply give it a stir, then let it lounge for an extra 30 minutes.

Reference the recipe card below for detailed instructions.

glass cups with chia pudding topped with mixed berries for a healthy breakfast

Meal Prep Tips for Chia Pudding for a Healthy Breakfast

  • As much as we’d love to gobble it all up at once, restrain yourself! Your healthy breakfast of chia pudding with mixed berries can last in the fridge for up to 3-4 days. To keep the flavors fresh, store it in an airtight container.

  • To create a complete and balanced meal, consider pairing your chia pudding with a handful of nuts or a dollop of Greek yogurt for some protein. You could also throw in a slice of whole-grain toast or a boiled egg for an extra energy boost.

glass cups with chia pudding topped with mixed berries for a health breakfast

chia pudding

Chia Pudding with Mixed Berries

Whether you're a busy bee or someone who adores hassle-free mornings, this Chia Pudding Recipe is about to become your new meal prep favorite!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 355 kcal

Equipment

  • jar
  • spoon

Ingredients
  

  • 1 cup coconut milk
  • 4 tbsp chia seeds
  • 1 tsp stevia sweetener
  • 1/2 cup raspberries

Instructions
 

  • In a jar, pour in the coconut milk
  • Add the chia seeds and sweetener and stir with a spoon until the chia seeds are no longer clumpy
  • Add the mixed berries and cover the mixture. Place it in the fridge for about 1 to 2 hours or overnight
  • The chia pudding should be thick and not liquidty. If it is liquidity, stir it around and let it stit for another 30 minutes

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: 355kcalCarbohydrates: 19gProtein: 7gFat: 32gSaturated Fat: 22gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gTrans Fat: 0.04gSodium: 19mgPotassium: 392mgFiber: 10gSugar: 1gVitamin A: 23IUVitamin C: 9mgCalcium: 179mgIron: 6mg

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Frequently Asked Questions

Can I use a different type of milk?

bsolutely! While coconut milk adds a creamy texture and a touch of tropical flavor, you can swap it out for almond milk, oat milk, or any other milk of your choice.

Is the stevia sweetener necessary?

Not at all! If you prefer natural sweetness from the berries and coconut milk, feel free to skip the sweetener altogether. Customize the recipe to

Can I blend the mixture for a smoother texture?

Certainly! If you prefer a smoother consistency, you can blend the coconut milk, chia seeds, and sweetener before adding the berries. This will create a more uniform texture.