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Hearty Egg White Muffins

vegetable egg muffins

When your mornings are a whirlwind, nothing beats having a ready-to-go, delicious, and healthy breakfast at your fingertips. Enter: Heart-Shaped Egg White Muffins! These protein-packed, veggie-loaded muffins are perfect for busy individuals who crave restaurant-quality flavor without sacrificing their healthy goals. Plus, they’re so cute, they’ll make you smile before your first sip of coffee!

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Calories: 72kcal | Carbohydrates: 2g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 200mg | Potassium: 218mg | Fiber: 0.5g | Sugar: 1g | Vitamin A: 466IU | Vitamin C: 22mg | Calcium: 35mg | Iron: 0.2mg
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vegetable egg muffins
vegetable egg muffins

Hearty Egg White Muffins

These Heart-Shaped Egg White Muffins are a healthy, protein-packed meal prep option filled with broccoli, red bell peppers, and melty cheese.
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Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 72 kcal

Equipment

  • knife
  • cutting board
  • muffin pans
  • oven

Ingredients
  

  • 2.5 cups egg whites
  • 1/2 cup chopped broccoli
  • 1/2 cup red bell peppers (diced)
  • 1/4 cup shredded cheese

Instructions
 

  • Preheat the Oven: Set your oven to 350°F (175°C). Lightly grease your heart-shaped silicone muffin pan with cooking spray to ensure easy muffin removal.
  • Fill the Muffin Cups: Pour the egg whites into the muffin cups, filling each about ¾ full. The heart shapes add such a charming touch!
  • Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers among the muffin cups. This ensures every bite is filled with colorful, fresh flavor.
  • Bake to Perfection: Pop the pan in the oven and bake for 20 to 25 minutes, or until the egg whites are fully set. The tops should look firm, not jiggly.
  • Cool & Release: Once done, let the muffins cool for a few minutes. Then, use a knife to gently loosen the edges and pop them out of the pan. Voila!

Video

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: 72kcalCarbohydrates: 2gProtein: 12gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 4mgSodium: 200mgPotassium: 218mgFiber: 0.5gSugar: 1gVitamin A: 466IUVitamin C: 22mgCalcium: 35mgIron: 0.2mg

The PrepYoSelf Newsletter

Why You’ll Love These Egg White Muffins:

  • Easy Meal Prep: Make a batch on Sunday, and you’ll have breakfast handled all week.
  • Healthy & Wholesome: Packed with protein, veggies, and just enough cheese to make them crave-worthy.
  • Grab-and-Go: Perfect for busy mornings, quick snacks, or even a light lunch with a side salad.
  • Adorable Presentation: Using a heart-shaped silicone muffin pan adds a fun twist, making them great for sharing with family or even meal prepping for special occasions.

Simple Ingredients You’ll Need

  • Egg Whites: Egg whites are the base of this recipe, providing a lean source of protein without the extra calories and fat found in whole eggs. They create a light and fluffy texture in the muffins and allow the vibrant colors of the veggies to shine through. Plus, they’re super versatile, soaking up the flavors of the ingredients around them—making every bite delicious!
  • Broccoli: Broccoli is not only packed with fiber, vitamins C and K, and antioxidants, but it also adds a satisfying crunch to the muffins. When finely chopped, broccoli softens just enough while baking, maintaining its bright green color and a bit of bite. It pairs beautifully with egg whites, adding both flavor and nutrition to each muffin.
  • Red Bell Peppers: Diced red bell peppers add a natural sweetness that balances the savory flavors of the muffins. Their vibrant red hue makes these egg white muffins visually appealing and boosts the dish with vitamins A and C. Red bell peppers also have a slightly crisp texture, complementing the softer egg whites and broccoli.
  • Shredded Cheese: A sprinkle of shredded cheese (cheddar, mozzarella, or your favorite variety) ties everything together. As the muffins bake, the cheese melts, adding a creamy, slightly salty flavor that makes each bite feel indulgent—without going overboard. Cheese also adds a golden, appetizing finish to the muffins, making them look as good as they taste.
vegetable egg muffins

How to Meal Prep This Breakfast Recipe

  1. Preheat the Oven: Preheat your oven to 350°F (175°C). While it’s heating up, lightly grease a heart-shaped silicone muffin pan with cooking spray to prevent sticking.
  2. Prepare the Muffin Cups: Pour the egg whites directly into each muffin cup, filling them about ¾ of the way full. This gives them room to puff up as they bake.
  3. Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers into each cup. Try to push the veggies down slightly so they’re covered by the egg whites—this helps them cook evenly.
  4. Top with Cheese: Sprinkle a pinch of shredded cheese into each cup. The cheese will melt and create a delicious, savory layer on top.
  5. Bake: Carefully place the muffin pan in the preheated oven. Bake for 20 to 25 minutes, or until the egg whites are fully set. You’ll know they’re ready when the tops look firm and no longer jiggle when you gently shake the pan.
  6. Cool & Release: Remove the muffins from the oven and let them cool in the pan for about 5 minutes. Then, use a small knife or spatula to gently loosen the edges before popping them out.

vegetable egg muffins

Pairing Tips:

  • Whole Grain Toast: Add avocado for healthy fats and fiber.
  • Fresh Fruit: Berries, sliced melon, or a citrusy fruit salad add natural sweetness and a boost of vitamins.
  • Greek Yogurt: For extra protein and a creamy texture, drizzle with a bit of honey or sprinkle with granola.
  • Apple Slices & Nut Butter: Adds crunch and healthy fats.
  • Cottage Cheese & Cherry Tomatoes: A fresh and protein-rich option to keep you energized.
  • Charcuterie Board: Include fresh fruits, nuts, cheeses, and whole-grain crackers.
  • Mini Pancakes or Waffles: Offer a touch of sweetness to balance the savory muffins.
vegetable egg muffins

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Trader Joe’s Organic Green Tea

Trader Joe’s Dried Wild Blueberries

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use whole eggs instead of egg whites?

Absolutely! Substitute 2 ½ cups of egg whites with about 10-12 whole eggs. Whisk them well before pouring into the muffin cups.

Can I freeze the egg white muffins?

Yes! Let them cool completely, then freeze in a single layer before transferring to a freezer-safe bag. They’ll keep for up to 3 months.

How do I reheat the muffins?

Microwave for 30-60 seconds if refrigerated, or about 90 seconds if frozen. You can also reheat them in the oven at 350°F for 10 minutes for a crispier texture.

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Breakfast Spinach and Egg Skillet

skillet with spinach, eggs, cheese, and tomatoes

If you’ve been struggling with fluctuating energy levels and think healthy eating can’t be appealing, let me prove you wrong with this delicious and easy-to-make Breakfast Skillet Spinach and Egg recipe. This all-in-one skillet dish is a quick way to fuel your day while embracing a balanced and satisfying meal.

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Calories: 379kcal | Carbohydrates: 13g | Protein: 19g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Trans Fat: 0.01g | Cholesterol: 175mg | Sodium: 453mg | Potassium: 1068mg | Fiber: 8g | Sugar: 2g | Vitamin A: 6364IU | Vitamin C: 31mg | Calcium: 175mg | Iron: 3mg
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skillet with spinach, eggs, cheese, and tomatoes

Breakfast Spinach and Egg Skillet

This quick and hearty Breakfast Skillet Spinach and Egg recipe combines protein-packed eggs, nutrient-rich spinach, creamy avocado, and fresh tomatoes in a single skillet to energize your day with flavor and ease.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 379 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • spatula

Ingredients
  

  • 4 cups baby spinach
  • 2 eggs
  • 1/2 cup egg whites
  • 1/4 cup shredded mozzarella cheese
  • 1 roma tomato (diced)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • red pepper flakes (optional: sprinkle to desired heat)
  • 1 avocado (peeled and sliced)

Instructions
 

  • Heat the Skillet: Add olive oil to a heated pan on medium heat. Toss in the baby spinach and sauté until wilted. Push the spinach to the edges, creating a hole in the center.
  • Add the Eggs: Crack the eggs into the middle of the skillet.
  • Incorporate Egg Whites and Cheese: Pour the egg whites around the whole eggs, and sprinkle mozzarella cheese over the spinach and egg whites.
  • Add the Tomatoes: Scatter the diced roma tomato on top.
  • Cook and Set: Cover the skillet with a lid and let it cook for 3-4 minutes, or until the egg whites are set.
  • Season and Serve: Sprinkle with salt, pepper, and red pepper flakes (if you like a bit of heat). Serve with fresh avocado slices on the side.

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: 379kcalCarbohydrates: 13gProtein: 19gFat: 29gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 18gTrans Fat: 0.01gCholesterol: 175mgSodium: 453mgPotassium: 1068mgFiber: 8gSugar: 2gVitamin A: 6364IUVitamin C: 31mgCalcium: 175mgIron: 3mg

Why This Breakfast Skillet is the Perfect Energy Boost:

  • Packed with Protein: The combination of whole eggs and egg whites provides high-quality protein to keep you full and maintain steady energy levels throughout the morning.

  • Rich in Nutrients: Baby spinach is a powerhouse of vitamins like A, C, and K, as well as iron, which supports healthy blood flow and energy production.

  • Healthy Fats for Satiety: The olive oil and avocado deliver heart-healthy fats, giving your brain and body the fuel they need to perform at their best.

  • Low-Carb and Light: This dish is naturally low in carbs, making it perfect for those looking to avoid energy crashes from refined sugars or heavy starches.

  • Quick and Easy: With just one skillet and a few minutes, you can whip up a meal that’s simple, convenient, and mess-free.

  • Customizable Heat: Adding red pepper flakes gives a metabolism-boosting kick while keeping the dish flavorful and exciting.

  • A Burst of Freshness: The diced roma tomato and creamy avocado slices balance the dish with freshness and a pop of natural sweetness.

Simple Ingredients You’ll Need

  • Baby Spinach: Spinach is the nutrient powerhouse of this dish, bringing a mild, earthy flavor that pairs well with eggs and cheese. Packed with vitamins A, C, and K, as well as iron and fiber, it supports energy levels and overall health. Its quick wilting makes it perfect for a skillet, as it adds volume and nutrients without extra cooking time. Substitute with kale, arugula, or Swiss chard for a slightly different flavor profile. These greens also wilt quickly and are packed with nutrients.

  • Eggs: The whole eggs are the heart of this recipe, delivering protein and healthy fats that keep you full and satisfied. Their creamy yolks create a luxurious texture, while their mild flavor allows the other ingredients to shine.

  • Egg Whites: Egg whites add extra protein without additional fat, balancing the richness of the yolks. They help hold the dish together as they cook, creating a light, fluffy texture around the spinach and cheese.

  • Shredded Mozzarella Cheese: Mozzarella is the perfect choice for this skillet because it melts beautifully and has a mild, creamy flavor. It ties the ingredients together, creating a gooey layer of indulgence that complements the eggs and spinach. Swap for feta, cheddar, or a dairy-free cheese alternative to suit your taste or dietary preferences.

  • Roma Tomato: Diced roma tomatoes bring a fresh, tangy burst of flavor that cuts through the richness of the eggs and cheese. Their slight acidity brightens the dish and provides a juicy contrast to the creamy textures. Use cherry tomatoes, sun-dried tomatoes, or even a small amount of salsa for a flavorful twist.

  • Avocado: Creamy avocado slices served on the side add a luscious texture and mild flavor that balances the savory elements of the skillet. They also provide a dose of healthy monounsaturated fats to keep you full and energized. If unavailable, try a dollop of guacamole, hummus, or Greek yogurt on the side for creaminess.

  • Red Pepper Flakes (Optional): If you like a touch of heat, red pepper flakes add a spicy kick that elevates the dish without overpowering it. They also stimulate the palate, making the dish more exciting to eat. Add herbs like basil, oregano, or parsley for extra flavor, or experiment with smoked paprika or cumin for a unique touch.

skillet with spinach, eggs, cheese, and tomatoes

How to Meal Prep This Breakfast Recipe

  1. Heat the Skillet: Place a medium-sized skillet on the stove over medium heat and add the olive oil. Once the oil is warm (but not smoking), add the baby spinach. Stir the spinach with a spatula until it wilts and reduces in size, about 1-2 minutes. Push the spinach to the edges of the skillet, leaving an open space in the center.

  2. Add the Eggs: Carefully crack the eggs one at a time into the center of the skillet. Try to keep the yolks intact for a pretty presentation.

  3. Incorporate Egg Whites and Cheese: Slowly pour the egg whites around the whole eggs, filling the spaces between the spinach and eggs. Sprinkle the shredded mozzarella cheese evenly over the spinach and egg whites.

  4. Add the Tomatoes: Scatter the diced roma tomato on top of the spinach and cheese, spreading it evenly for a burst of fresh flavor.

  5. Cook and Set: Cover the skillet with a lid to trap the heat. Let it cook for about 3-4 minutes, or until the egg whites turn solid and no longer appear runny. If you’re unsure, gently tap the skillet to check for firmness.

  6. Season and Serve: Remove the skillet from the heat and sprinkle salt, pepper, and red pepper flakes (if you like a little spice) over the entire dish. Slice the avocado and arrange it on the side for a creamy, fresh addition. Serve hot and enjoy!

skillet with spinach, eggs, cheese, and tomatoes

Pairing Tips:

  • Add a Side of Whole Grains: Pair this skillet with cooked quinoa, brown rice, or a slice of whole-grain toast to add complex carbohydrates for sustained energy. Store grains separately and reheat when ready to serve.

  • Include Fresh Fruit: Add a small container of berries, orange slices, or a banana for a touch of natural sweetness and added vitamins.

  • Pre-Cut Vegetables: Prep extra veggies like bell peppers, mushrooms, or zucchini to sauté alongside the spinach for variety. Store them in airtight containers in the fridge for up to 4 days.

  • Protein Boost: Pair with a side of turkey bacon, chicken sausage, or smoked salmon for an extra protein boost. Cook and store separately for easy reheating.

  • Batch Cooking: Double the recipe and divide it into individual portions for quick breakfasts throughout the week. Store in meal prep containers in the fridge for up to 4 days.

plate with spinach, eggs, cheese, and tomatoes

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ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Yes, but be sure to thaw and squeeze out any excess water from the frozen spinach before adding it to the skillet. This prevents the dish from becoming watery.

Can I use egg whites only?

Of course, Just replace the whole eggs with additional egg whites for a lighter version of the dish.

Can I make this recipe in a smaller pan?

Yes, just reduce the quantities to fit the size of your pan. For example, use 2 eggs, 2 cups of spinach, and half the amount of other ingredients for a single-serving portion.

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Scrambled Eggs with Prosciutto

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Energize Your Mornings with breakfast Scrambled Eggs, Prosciutto, and Potatoes: Your New Go-To Meal Prep Recipe! Starting your day with a satisfying and nutritious breakfast is crucial, especially when your schedule is packed. This Scrambled Eggs with Prosciutto and Potatoes recipe not only ticks all the boxes of nutrition and taste but also adds that much-needed convenience to your morning routine. Prepare to feel pampered, energized, and ready to take on the day!

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Calories: 430kcal | Carbohydrates: 15g | Protein: 16g | Fat: 36g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 21g | Trans Fat: 0.1g | Cholesterol: 337mg | Sodium: 522mg | Potassium: 801mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1795IU | Vitamin C: 59mg | Calcium: 67mg | Iron: 2mg
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scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

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Why You’ll Love This Breakfast Eggs Meal:

  • Balanced Nutrition: With creamy avocados rich in healthy fats, protein-packed eggs, and nutrient-dense veggies, this meal strikes the perfect balance. It’s designed to keep you full and energized without weighing you down.

  • Bursting with Flavor: Forget bland breakfasts. The savory sweetness of roasted orange bell peppers, the earthy tones of red potatoes, and the rich saltiness of prosciutto come together to dance on your taste buds!

  • Super Easy to Prepare: Yes, even on your busiest mornings! Spend a little time prepping, and you’ll have a gourmet breakfast ready in no time. Plus, this is fantastic for batch cooking. Just multiply the ingredients by the number of days you need!

  • Keeps Well: This dish holds up beautifully in the fridge. Simply store your components separately and assemble a fresh, delicious plate each morning.

Simple Ingredients You’ll Need

  • Prosciutto: Prosciutto adds a luxurious touch to any meal with its rich, savory, and slightly salty flavor. It enhances the dish without the need for additional seasoning. While prosciutto should be enjoyed in moderation due to its fat and sodium content, it offers a good source of protein and can add depth of flavor that makes a little go a long way, helping to keep costs and calories in check.

  • Eggs: Eggs are incredibly versatile and serve as the backbone of many dishes, providing a mild, comforting taste that pairs well with almost any ingredient.

  • Avocado: Avocado brings a creamy, buttery texture and a rich, slightly nutty flavor to the dish. It also helps balance the saltiness of the prosciutto.

  • Red Baby Potatoes: These potatoes add a sweet, earthy flavor and a tender bite to the meal, serving as a hearty base.

  • Orange Bell Pepper: The sweetness of orange bell peppers contrasts nicely with the savory notes of eggs and prosciutto, adding a fresh, crisp element. Bell peppers are low in calories and rich in vitamins A and C, which are powerful antioxidants important for skin health and immune function.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

How to Meal Prep Breakfast Scrambled Eggs with Prosciutto

  1. Start by pre-heating your oven to 400°F (204°C).

  2. Toss the diced potatoes and bell peppers with half of the olive oil and sprinkle with salt. Spread them out on a sheet pan in a single layer for even cooking.

  3. Slide your tray into the oven and roast for about 10-15 minutes or until the veggies are tender and beautifully caramelized.

  4. While your veggies are roasting, heat the remaining olive oil in a sauté pan over medium heat. Crack the eggs directly into the pan and gently scramble them until just set—creamy and soft.

  5. Plate up the breakfast scrambled eggs with a serving of the roasted potatoes and bell peppers. Add a touch of luxury with slices of prosciutto draped over the top and fresh, buttery avocado slices for that perfect finish.

Reference the recipe card below for detailed instructions.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Pairing Tips:

  • Whole Grain Toast: Serve your meal with a slice of toasted whole grain bread to add a crunchy texture and fiber. It’s great for scooping up eggs or avocado or for making a small sandwich with the prosciutto.

  • Fresh Fruit Salad: A bowl of fresh fruit featuring berries, pineapple, and kiwi can offer a refreshing and antioxidant-rich counterpoint to the savory elements of the breakfast.

  • Fresh Herbs: Chopped herbs such as chives, parsley, or basil can be sprinkled on top of the scrambled eggs to add a fresh burst of flavor and a pop of color.

  • Pesto: A small dollop of pesto alongside or on top of the eggs can introduce a vibrant flavor contrast, especially with the richness of the olive oil and herbs harmonizing with the other components.

  • Tomato Salad: Slices of ripe tomatoes with a balsamic vinegar dressing can provide a juicy and acidic balance, cutting through the fats and enhancing the dish’s overall freshness.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Eggs & Proscuitto

Prosciutto with Eggs & Potatoes

Enjoy a hearty and satisfying breakfast of scrambled eggs mixed with crispy prosciutto and roasted red baby potatoes and orange bell peppers, topped with fresh avocado slices for a delicious start to your day.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American, Italian
Servings 2
Calories 430 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • spatula
  • saute pan
  • oven

Ingredients
  

  • 1 oz prosciutto
  • 4 large eggs
  • 1 avocados (peeled and sliced)
  • 1/2 cup red baby potato (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Pre-heat the oven (or toaster oven) to 400F
  • Dice the potatoes and bell peppers into small squares. Place them on a sheet pan and drizzle with half of the olive oil and season with salt
  • Bake in the oven for about 10-15 minutes
  • Meanwhile, add oil to a saute pan on medium heat and crack the eggs in the pan
  • Use a spatula to stir the eggs until they cook firmly set
  • Serve the eggs with the roasted potatoes and bell peppers
  • Top it off with slices of prosciutto and avocado
  • Note: (Peppers & Potatoes can also be cooked in a toaster oven, you can also cook them in the Air Fryer at 350F for 8-10 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: 430kcalCarbohydrates: 15gProtein: 16gFat: 36gSaturated Fat: 8gPolyunsaturated Fat: 5gMonounsaturated Fat: 21gTrans Fat: 0.1gCholesterol: 337mgSodium: 522mgPotassium: 801mgFiber: 8gSugar: 3gVitamin A: 1795IUVitamin C: 59mgCalcium: 67mgIron: 2mg

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fried egg and sausage hash

Fried Egg with Apple and Sausage Hash

Easy Cheese Omelette

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Sausage Egg Muffins with Strawberries

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Trader Joe’s Organic Green Tea

Trader Joe’s Dried Wild Blueberries

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use sweet potatoes instead of red baby potatoes?

Absolutely! Sweet potatoes are a great substitute for red baby potatoes and add a different nutritional profile with more fiber and vitamin A. They also bring a sweeter taste that pairs well with the savory flavors of the eggs and prosciutto.

Can I use egg whites instead?

Absolutely, you can use egg whites instead of whole eggs in this Scrambled Eggs with Prosciutto and Potatoes recipe. Using egg whites is a great option if you’re looking to reduce calories and fats. Egg whites are lower in calories and fat-free, while still providing a high-quality source of protein.

Is this recipe keto-friendly?

This recipe can be adapted to fit a keto diet by making a few adjustments. Since traditional potatoes are high in carbs, you can substitute them with lower-carb vegetables like cauliflower or turnips. Also, ensure that your servings of onions and tomatoes are moderated, as these vegetables contain more sugars.

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Breakfast Turkey Sausage Patties with Eggs

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Starting your day with a nutritious, satisfying meal can make all the difference, especially during a busy workweek. That’s where our Breakfast Turkey Sausage Patties with Eggs comes in—a meal prep dream that’s as delightful on a hurried Monday morning as it is on a lazy Sunday brunch. This recipe not only packs a high-protein punch with hearty turkey sausage and versatile eggs but also brings in a bounty of nutrients with roasted bell peppers, hearty potatoes, and creamy avocado. It’s designed to fuel your body and keep you full and focused until lunch.

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Calories: 431kcal | Carbohydrates: 20g | Protein: 29g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 0.03g | Cholesterol: 210mg | Sodium: 118mg | Potassium: 1099mg | Fiber: 9g | Sugar: 3g | Vitamin A: 1573IU | Vitamin C: 68mg | Calcium: 48mg | Iron: 3mg
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Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

The PrepYoSelf Newsletter

Why this High Protein Recipe is Meal Prep Magic

  • High in Protein, High in Satisfaction: Kick off your day with a solid protein punch. Turkey sausage and eggs provide a hearty dose of protein that helps in muscle repair and keeps you feeling full longer. Perfect for those busy days when you need to stay on top of your game!

  • Quick and Convenient: All it takes is a little upfront prep, and you’ll have a breakfast that’s ready to go in minutes each morning. Use Sunday night to prep and pack, and you’ll enjoy hassle-free mornings with more time to sip that coffee.

  • Flavorful and Filling: Who says healthy food has to be bland? The savory turkey sausage, rich eggs, sweet roasted bell peppers, earthy potatoes, and buttery avocado ensure each bite is as tasty as it is nourishing.

  • Adaptable Cooking Methods: Whether you have an oven, a toaster oven, or an Air Fryer, this recipe adjusts to whatever equipment you have. This flexibility means you can enjoy this delicious meal no matter your kitchen setup.

  • Budget-Friendly: This recipe uses simple, affordable ingredients that won’t break the bank. Ground turkey, eggs, and a few veggies make this meal not only nutritious but also economical. Save your pennies and your waistline at the same time!

Simple Ingredients You’ll Need

  • Ground turkey sausage is a fantastic choice for anyone looking to increase their protein intake without adding too much fat. Turkey is leaner than many other meats, particularly if you choose cuts that are lower in fat. It also cooks quickly, which is perfect for meal prepping. By forming it into patties, we create a satisfying, savory component that’s versatile and delicious.

  • Eggs are a powerhouse of nutrition. They provide high-quality protein which is essential for muscle repair and growth. Additionally, eggs are a source of vitamins D and B12, as well as choline, which is important for brain health. In this recipe, they add a creamy texture that complements the firmer turkey patties, making the meal more substantial and filling. Feel free to swap the red baby potatoes for any other variety of potatoes you have on hand, such as Yukon Gold or russet potatoes.

  • Avocado adds a splash of color and a dose of healthy fats to this dish. It’s rich in monounsaturated fats, which are good for heart health. Avocados are also loaded with fiber, potassium, and several essential vitamins. The creaminess of avocado pairs wonderfully with the more textured sausage patties with eggs breakfast, enhancing the overall mouthfeel and flavor of the meal.

  • Potatoes are a cost-effective source of carbohydrates, which provide the body with energy. They are also rich in potassium and fiber, especially when the skins are left on. In this recipe, they add a hearty element to the meal, making it more satisfying. Roasting them enhances their natural sweetness, providing a nice balance to the savory sausage and eggs.

  • Orange bell peppers are not only vibrant and appealing in appearance but are also sweet and rich in vitamins A and C, antioxidants that help maintain healthy skin and immune function. They add a slight crunch and sweetness to the meal, offering a fresh contrast to the other richer, more savory flavors.Feel free to use any other cooking oil you have on hand, such as vegetable oil, coconut oil, or avocado oil.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

How to Meal Prep Breakfast Turkey Sausage Patties and Eggs

  1. Preheat your oven to 400°F. Toss the diced potatoes and bell peppers with olive oil and a pinch of salt. Spread them on a baking sheet and roast for 10-15 minutes until tender and slightly golden. If using an Air Fryer, cook at 360°F for about 5 minutes.

  2. While veggies are cooking, heat a drizzle of olive oil in a skillet over medium-high heat. Add the turkey patties and cook for about 4-5 minutes on each side, or until they reach an internal temperature of 165°F. Set aside once cooked.

  3. In the same skillet, crack the eggs and scramble them until fully cooked.

  4. Plate the cooked turkey patties and scrambled eggs with a side of roasted veggies and freshly sliced avocado.

Reference the recipe card below for detailed instructions.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Breakfast Sausage With Eggs Meal Prep Pro Tips:

  • Pre-Cook Eggs Differently: If you prefer not to eat the same texture every day, vary how you prepare your eggs—scramble some, make others into omelets, or bake them into little muffin tins with veggies for easy-to-handle egg bites.

  • Roasting Variations: To add variety through the week, roast different types of vegetables alongside your bell peppers and potatoes. Squash, zucchini, and carrots all work beautifully and provide different nutrients and flavors.

  • Maximize Oven Time: When you’re roasting your veggies, consider roasting additional ingredients for other meals at the same time. This saves on energy and preps you even further ahead.

  • Efficient Use of Kitchen Appliances: If you have a multi-functional appliance like an air fryer, use it to cook your patties and veggies. It’s quicker and often gives a better texture than oven roasting.

  • Optimize Your Cooking Flow: Start with what takes the longest to cook. Get the veggies into the oven first, then work on forming and cooking your patties. Lastly, scramble your eggs as everything else finishes cooking. This way, everything comes together at the same time.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Breakfast Turkey Sausage Patty with Eggs

Whip up a hearty and nutritious breakfast with this easy meal prep recipe featuring savory turkey sausage patties, scrambled eggs, roasted bell peppers and potatoes, and creamy sliced avocado—perfect for busy mornings or leisurely weekend brunches.
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Prep Time 2 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 431 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 6 oz ground turkey sausage patties
  • 1 avocado (sliced)
  • 2 large eggs
  • 1/2 cup potatoes (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Dice the potatoes and bell peppers into small pieces. Season with a bit of salt and coat with a little bit of olive oil. Bake in the oven for 10-15 minutes until they are tender. (Note: you can also use a small toaster oven or Air Fryer. If you are using an Air Fryer you can cook it at 360F for 5 minutes)
  • Meanwhile, portion out 6 oz of ground turkey from the package and form them into 4 pieces of round patties. Add oil to a saute pan on medium high heat and place the patties in the pan. Cook them on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Remove the cooked patties from the pan and crack the eggs into the pan. Use a spatula to stir the eggs until they fully cook.
  • Serve the turkey patties and scrambled eggs with the roasted veggies and sliced avocado.

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: 431kcalCarbohydrates: 20gProtein: 29gFat: 28gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 0.03gCholesterol: 210mgSodium: 118mgPotassium: 1099mgFiber: 9gSugar: 3gVitamin A: 1573IUVitamin C: 68mgCalcium: 48mgIron: 3mg

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Frequently Asked Questions

Can I freeze the cooked turkey sausage patties and eggs?

Yes, you can freeze the cooked turkey sausage patties for up to 3 months. However, scrambled eggs can become rubbery and watery when frozen and reheated; if you wish to freeze eggs, consider baking them in muffin tins without too much additional liquid.

What if I don’t like bell peppers or avocados?

Feel free to substitute any vegetables you prefer. Broccoli, asparagus, or spinach can be great in this meal. If avocados aren’t your thing, consider adding a dollop of Greek yogurt for creaminess or a slice of your favorite cheese for extra flavor.

How can I make this meal prep lower in carbs?

ou can omit the potatoes and increase the quantity of lower-carb vegetables like bell peppers, mushrooms, and spinach. You might also consider adding additional eggs or another protein source to keep the meal filling.

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Breakfast Deli Egg Roll Ups

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Start your mornings with a burst of flavor and energy with our Breakfast Deli Egg Roll-Ups! Packed with protein and low in carbs, these roll-ups are the perfect solution for busy individuals who crave restaurant-quality food without breaking the budget. With just a handful of ingredients and minimal prep time, you can whip up a batch of these delicious delights in no time flat. The combination of savory turkey deli meat, fluffy eggs, and vibrant bell peppers creates a mouthwatering flavor explosion that will leave you craving more. Plus, they’re completely customizable, so you can mix and match fillings to suit your taste preferences. Whether you’re rushing out the door or sitting down to a leisurely breakfast, these roll-ups are sure to satisfy your hunger and fuel your day. So go ahead, give them a try and elevate your breakfast egg game to new heights!

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

Calories: 162kcal | Carbohydrates: 5g | Protein: 16g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 261mg | Sodium: 958mg | Potassium: 268mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1523IU | Vitamin C: 48mg | Calcium: 45mg | Iron: 2mg
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Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

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Here’s why you need to make this:

  • Speedy Prep: With just a few simple steps, you can whip up these roll-ups in no time flat. Perfect for those busy mornings when you need a nutritious breakfast without the hassle!

  • Minimal Ingredients: You don’t need a laundry list of ingredients to make these roll-ups. Just a handful of kitchen staples like eggs, turkey deli meat, and bell peppers are all you need to create a breakfast masterpiece.

  • Low Carb, High Protein: Say goodbye to sugary cereals and carb-heavy pastries! These roll-ups are low in carbohydrates, making them a great choice for anyone watching their carb intake. Plus, with the protein-packed combination of eggs and turkey deli meat, you’ll stay fuller for longer and power through your morning with ease.

  • Portability: Need breakfast on the go? No problem! Simply wrap these roll-ups in parchment paper or foil, and you’ve got a portable breakfast that you can enjoy anywhere – whether you’re rushing out the door or sitting at your desk.

  • Customizable: Don’t be afraid to get creative with your fillings! While this recipe calls for bell peppers, you can mix things up by adding in your favorite veggies like spinach, mushrooms, or onions. The possibilities are endless!

Ingredients You’ll Need

  • Eggs: Eggs are the star of this recipe, and for good reason! Not only are they a fantastic source of high-quality protein, but they also provide essential nutrients like vitamin D and choline. By using eggs as the base of our roll-ups, we ensure that they’re not only delicious but also satisfying and nutritious.

  • Turkey Deli Meat: Turkey deli meat adds a savory, meaty flavor to our roll-ups without weighing them down with unnecessary calories or fat. It’s a lean source of protein, making it perfect for those looking to build muscle or maintain a healthy weight. Plus, turkey deli meat is often more budget-friendly than other types of deli meat, making it a great choice for those watching their wallets.

  • Red Bell Pepper: Not only do red bell peppers add a pop of vibrant color to our roll-ups, but they also bring a subtle sweetness and crunch that complements the savory flavors of the eggs and turkey. Plus, bell peppers are packed with vitamin C, antioxidants, and fiber, making them a nutritious addition to any meal.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

How to Meal Prep Breakfast Deli Egg Roll Ups

  1. Heat up a pan over medium heat and add a teaspoon of olive oil. Once the oil is nice and warm, toss in those vibrant red bell peppers and let them sizzle until they soften. Oh, the aroma already has me drooling!

  2. Now, crack those eggs into the pan with the bell peppers. Grab your spatula and give them a good stir until they’re cooked to perfection and nice and firm. We’re talking about eggs that are so fluffy and delicious, you’ll be doing a happy dance in your kitchen!

  3. Alright, it’s time to assemble our breakfast magic! Take two slices of turkey deli meat and layer them on top of each other. Now, scoop two tablespoons of that mouthwatering egg and bell pepper mixture right into the center of the deli meat. Are you feeling the excitement yet?

  4. Gently fold the deli meat over the eggs like a cozy little blanket, and secure them closed with a toothpick. Voila! You’ve just created a masterpiece – a Breakfast Deli Taco Roll-Up that’s as convenient as it is delectable.

  5. Now, here comes the best part – packing these beauties up for your busy mornings ahead! Simply wrap each roll-up in some parchment paper or foil, pop them in a container, and stash them in the fridge. They’ll be waiting for you like a delicious surprise when you’re ready to tackle the day!

Reference the recipe card below for detailed instructions.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Meal Prep Tips:

  • Fresh Fruit: Balance out the savory flavors of the roll-ups with a side of fresh fruit. Sliced strawberries, blueberries, or oranges make for a refreshing and vibrant addition to your breakfast spread. Not only do they add a pop of color, but they also provide natural sweetness and a boost of vitamins and antioxidants.

  • Whole Grain Toast: Serve your roll-ups alongside a slice of whole grain toast for a satisfying and hearty breakfast. The fiber from the whole grains will help keep you full and satisfied until your next meal, while the toast provides a delicious vehicle for spreading on your favorite toppings like avocado or nut butter.

  • Greek Yogurt: Amp up the protein content of your breakfast by pairing your roll-ups with a side of creamy Greek yogurt. Top it off with a drizzle of honey and a sprinkle of granola for some added sweetness and crunch. Greek yogurt also adds a cool and tangy contrast to the warm and savory flavors of the roll-ups.

  • Salsa or Hot Sauce: For an extra kick of flavor, serve your roll-ups with a side of salsa or your favorite hot sauce. The acidity and heat from the salsa or hot sauce complement the savory flavors of the roll-ups and add a fun and spicy twist to your breakfast.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Deli Egg Roll Ups

Quick and easy Breakfast Deli Taco Roll-Ups: protein-packed, low-carb delights perfect for meal prep, customizable fillings, and budget-friendly mornings!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 162 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 3 large eggs
  • 12 slices turkey deli meat
  • 1/2 cup red bell pepper (diced)
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Add oil to a heated pan on medium heat and saute the bell peppers until they soften Then, crack the eggs into the pan and use a spatula to stir the eggs until they cook and firmly set.
  • Layer 2 pieces of turkey deli meat on top of each other. Scoop 2 tablespoons of the egg mixture into the middle of each deli meat.
  • Fold the deli meat over the eggs and use a toothpick to secure them closed.

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: 162kcalCarbohydrates: 5gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 261mgSodium: 958mgPotassium: 268mgFiber: 1gSugar: 3gVitamin A: 1523IUVitamin C: 48mgCalcium: 45mgIron: 2mg

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Frequently Asked Questions

Are these roll-ups kid-friendly?

Yes, these roll-ups are a hit with kids! They’re fun to eat and packed with protein and veggies to keep little tummies satisfied. Plus, you can customize the fillings to suit your child’s taste preferences, making them a versatile option for even the pickiest eaters.

Can I customize the fillings?

Absolutely! Feel free to get creative with the fillings and customize them to suit your taste preferences. You can add in different veggies like spinach, mushrooms, onions, or tomatoes, or switch up the protein by using ham, chicken, or bacon instead of turkey deli meat. The possibilities are endless!

Can I freeze these roll-ups?

Yes, you can freeze these roll-ups for longer storage. Wrap them individually in plastic wrap and then place them in a freezer-safe bag or container. They should keep well in the freezer for up to 2-3 months. When you’re ready to enjoy them, simply thaw them overnight in the refrigerator or reheat them in the microwave or oven.

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Cilantro and Bell Pepper Breakfast Tacos

glass rectangular meal prep containers with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Start your day off right with our mouthwatering Cilantro and Bell Pepper Breakfast Egg Tacos! This easy-to-make recipe is perfect for busy mornings when you need a quick and satisfying breakfast option. Packed with protein-rich eggs, vibrant yellow bell peppers, and fresh cilantro, these tacos are bursting with flavor and nutrition. Whether you’re meal prepping for the week ahead or whipping up a delicious breakfast on the fly, these tacos are sure to please.

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

Calories: 306kcal | Carbohydrates: 25g | Protein: 14g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 327mg | Sodium: 294mg | Potassium: 260mg | Fiber: 3g | Sugar: 1g | Vitamin A: 540IU | Vitamin C: 34mg | Calcium: 94mg | Iron: 2mg
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round plate with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

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Why this recipe is wholesome:

  • Eggs: Eggs are a staple ingredient in many breakfast recipes for good reason. They are not only affordable but also a nutritional powerhouse, packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the main protein source, providing a satisfying and filling component to the breakfast tacos. Additionally, eggs act as a binding agent, helping to hold the taco filling together while adding a rich and creamy texture to the dish.

  • Corn Tortillas: Corn tortillas are a traditional Mexican staple that are not only delicious but also budget-friendly. Made from corn masa, these gluten-free tortillas are a healthier alternative to flour tortillas and provide a hearty base for the breakfast tacos. Corn tortillas are low in fat and calories but rich in complex carbohydrates, making them a nutritious and filling option to help fuel your day.

  • Yellow Bell Peppers: Bell peppers are not only colorful and vibrant but also packed with vitamins and antioxidants. In this recipe, yellow bell peppers add a pop of color and sweetness to the breakfast tacos, while also providing a crunchy texture and a subtle flavor. Bell peppers are rich in vitamin C, vitamin A, and other beneficial nutrients, making them a nutritious addition to any meal. By sautéing diced yellow bell peppers, we enhance their natural sweetness and bring out their delicious flavor, adding depth and complexity to the dish.

  • Cilantro: Cilantro is a versatile herb that adds a burst of fresh and herbaceous flavor to the breakfast tacos. Not only does cilantro provide a pop of green color and visual appeal to the dish, but it also adds a refreshing and aromatic element that complements the other ingredients perfectly. Cilantro is rich in vitamins, minerals, and antioxidants, making it a healthy addition to any meal. By garnishing the breakfast tacos with chopped cilantro, we elevate the flavors and add a bright and vibrant finishing touch to the dish.

round plate with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

How to Meal Breakfast Tacos

  1. Begin by adding olive oil to a pan over medium-high heat. Once the oil is hot, add in the diced yellow bell peppers and sauté them for about two minutes until they start to soften. This initial step not only adds a pop of color to your tacos but also infuses them with a subtle sweetness.

  2. Now, it’s time to crack those eggs! Carefully crack each egg into the pan with the sautéed bell peppers. Use a spatula to gently scramble the eggs, ensuring they cook evenly with the peppers. Keep stirring until the eggs are firm and fully set. Don’t forget to season your egg mixture with a sprinkle of salt to enhance the flavors.

  3. While your eggs are cooking, warm up your corn tortillas. You can do this by placing them in a dry skillet over medium heat for about 30 seconds on each side. This quick step helps to soften the tortillas and make them more pliable for stuffing.

  4. Once your eggs are cooked to perfection, it’s time to assemble your breakfast tacos. Spoon the egg and bell pepper mixture evenly onto each warmed tortilla. Be generous – after all, you deserve a hearty breakfast to fuel your day!

  5. Last but certainly not least, it’s time to add a pop of freshness to your tacos with a sprinkle of chopped cilantro. This vibrant herb not only adds a burst of flavor but also provides a touch of green goodness to your breakfast.

  6. Now that your Cilantro and Bell Pepper Breakfast Egg Tacos are assembled, it’s time to prep them for the week ahead. Simply wrap each taco individually in foil or parchment paper to keep them fresh. Store them in an airtight container in the refrigerator, and you’ll have a grab-and-go breakfast option ready to fuel your busy mornings all week long!

Reference the recipe card below for detailed instructions.

glass rectangular meal prep containers with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Meal Prep Pairing Tips:

  • Fresh Fruit: Pair your breakfast tacos with a side of fresh fruit for a refreshing and nutritious addition to your meal. Sliced strawberries, berries, pineapple, or melon are all great options that complement the flavors of the tacos while adding a burst of sweetness and vitamins.

  • Avocado: Add a creamy and decadent touch to your breakfast tacos by serving them with sliced avocado or a dollop of guacamole. Avocado adds richness and healthy fats to the meal, while also providing a creamy contrast to the crunchy bell peppers and savory eggs.

  • Salsa or Pico de Gallo: Serve your breakfast tacos with a side of salsa or pico de gallo for a burst of flavor and spice. Whether you prefer a mild tomato salsa or a fiery salsa verde, the acidity and heat of the salsa will complement the flavors of the tacos and add a zesty kick to each bite.

  • Greek Yogurt: Swap out traditional sour cream for Greek yogurt to add creaminess and tanginess to your breakfast tacos without the extra calories. Greek yogurt is high in protein and probiotics, making it a healthy and nutritious alternative that pairs well with the savory flavors of the eggs and bell peppers.

  • Black Beans: Add a protein boost to your breakfast tacos by serving them with a side of seasoned black beans. Black beans are rich in fiber, protein, and essential nutrients, making them a nutritious and satisfying addition to any meal. Simply season the beans with a dash of cumin, garlic powder, and chili powder for added flavor.

  • Coffee or Fresh Juice: Wash down your breakfast tacos with a cup of hot coffee or a glass of freshly squeezed juice for a complete and satisfying breakfast experience. Whether you prefer a bold espresso or a refreshing orange juice, a beverage pairing can help balance the flavors of the meal and enhance your overall dining experience.

glass rectangular meal prep containers with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

round plate with corn tortillas topped with scrambled eggs, bell peppers, and chopped cilantro

Cilantro and Bell Pepper Breakfast Egg Tacos

Delicious and nutritious Cilantro and Bell Pepper Breakfast Egg Tacos, packed with protein and flavor, perfect for a quick and satisfying meal any time of day!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American, Mexican
Servings 2
Calories 306 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 4 small corn tortillas
  • 1/4 cup yellow bell peppers (diced)
  • 2 tablespoons cilantro (chopped)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt

Instructions
 

  • Add oil to a pan on medium high heat and saute the bell peppers and onions for about two minutes until they soften.
  • Crack the eggs into the pan and stir the eggs until they firmly set. Season with salt to taste
  • Evenly stuff the tortillas with the egg mixture and garnish with fresh cilantro

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: 306kcalCarbohydrates: 25gProtein: 14gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 327mgSodium: 294mgPotassium: 260mgFiber: 3gSugar: 1gVitamin A: 540IUVitamin C: 34mgCalcium: 94mgIron: 2mg

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Frequently Asked Questions

Can I freeze these breakfast tacos for later use?

While these breakfast tacos are best enjoyed fresh, you can freeze them for longer storage. Simply assemble the tacos as instructed, then wrap them individually in foil or plastic wrap before placing them in a freezer-safe bag or container. To reheat, thaw the tacos overnight in the refrigerator, then heat them in the microwave or oven until warmed through.

How can I add extra protein to these breakfast tacos?

If you’re looking to add extra protein to these breakfast tacos, you can incorporate additional protein-rich ingredients such as cooked bacon, sausage, ham, or black beans. Simply cook the protein of your choice separately and add it to the tacos along with the egg mixture.

Can I use other types of tortillas for these breakfast tacos?

Yes, you can use other types of tortillas such as flour tortillas, whole wheat tortillas, or gluten-free tortillas in place of corn tortillas. Choose the tortillas that best suit your dietary preferences and taste preferences.

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Crispy Pan-Fried Potatoes with Eggs

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Start your mornings right with our budget-friendly breakfast recipe featuring pan-fried potatoes, bell peppers, and eggs. This delightful dish offers a perfect balance of flavors and textures, combining crispy potatoes with tender, sautéed bell peppers and perfectly cooked eggs. Whether you’re meal prepping for the week ahead or treating yourself to a leisurely brunch, this recipe is sure to satisfy your cravings

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

Calories: 165kcal | Carbohydrates: 19g | Protein: 8g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 164mg | Sodium: 229mg | Potassium: 624mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1411IU | Vitamin C: 57mg | Calcium: 38mg | Iron: 2mg
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round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

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Why this recipe is budget-friendly and convenient:

  • Minimal Ingredients: With just a handful of simple, affordable ingredients like eggs, potatoes, and bell peppers, this recipe won’t put a dent in your wallet. You likely already have most of these items in your kitchen, making it a cost-effective choice.

  • Versatility: This recipe is incredibly versatile, meaning you can easily customize it based on what you have on hand or what’s on sale at the grocery store. Swap out the bell peppers for any other veggies you love, or add in some extra protein like diced ham or crumbled sausage for a hearty twist.

  • Prep Ahead Potential: One of the biggest perks of this recipe is its meal prep potential. You can easily slice up your potatoes and dice your bell peppers ahead of time, then store them in the fridge until you’re ready to cook. This means you can have a delicious breakfast ready to go in minutes, even on the busiest of mornings.

Simple Ingredients You’ll Need

  • Eggs: Eggs are a staple ingredient in many breakfast dishes for good reason. They’re not only affordable but also packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the star of the show, adding richness and creaminess to the dish while also providing essential nutrients to keep you feeling satisfied and energized throughout the morning.

  • Potatoes: Potatoes are a budget-friendly pantry staple that adds heartiness and substance to any meal. They’re rich in vitamins, minerals, and fiber, making them a nutritious choice for breakfast. Slicing and pan-frying the potatoes in this recipe gives them a crispy exterior and a fluffy interior, creating the perfect base for the eggs and bell peppers.
    Feel free to swap the red baby potatoes for any other variety of potatoes you have on hand, such as Yukon Gold or russet potatoes.

  • Bell Peppers: Bell peppers are not only vibrant and colorful but also incredibly nutritious. They’re loaded with vitamin C, antioxidants, and fiber, making them a fantastic addition to any meal. Dicing them up and sautéing them alongside the potatoes adds a sweet and tangy flavor that complements the richness of the eggs perfectly. Don’t have bell peppers? No problem! You can easily swap them out for any other veggies you have in your fridge, such as onions, mushrooms, spinach, or zucchini.

  • Salt: While salt may seem like a small ingredient, it plays a crucial role in enhancing the flavors of the dish. Just a pinch of salt helps to balance out the sweetness of the bell peppers and brings out the natural flavors of the other ingredients. You can experiment with different seasonings and spices to add flavor to your dish, such as garlic powder, paprika, chili flakes, or dried herbs like thyme or rosemary.

  • Olive Oil: Olive oil serves as the cooking fat in this recipe, adding richness and depth of flavor to the dish. It also helps to prevent sticking and ensures that the potatoes and bell peppers get nice and crispy during the pan-frying process.
    Feel free to use any other cooking oil you have on hand, such as vegetable oil, coconut oil, or avocado oil.

round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

How to Meal Prep Pan-Fried Potatoes and Eggs

  1. Start by slicing your potatoes into 1/4 inch thick slices and dicing up those vibrant red bell peppers into small, irresistible pieces. This prep step will ensure everything cooks evenly and tastes downright amazing.

  2. Heat up a sauté pan over medium-high heat and add a teaspoon of olive oil to get things going. Once that pan is nice and hot, it’s time to add in those potato slices. Let them sizzle away for about 2 to 3 minutes on each side until they’re golden brown and tender. Trust me, your kitchen will be filled with the most mouthwatering aroma!

  3. Once your potatoes are perfection, set them aside and toss those diced bell peppers into the pan. Let them dance around for a few minutes until they start to soften up and release their delicious flavors.

  4. Now it’s time to crack those eggs right into the pan. Lower the heat to medium and let those beauties cook for about 2 minutes until the whites start to set. Then, with a flick of the wrist, give them a gentle flip. Cook ’em up until the yolks are just how you like them – whether it’s sunny side up or perfectly over easy.

  5. Once your eggs are cooked to perfection, it’s time for the grand finale! Place those golden potato slices on a plate, top them off with your glorious eggs, and sprinkle on those sautéed bell peppers for an extra burst of color and flavor. A pinch of salt adds that final touch of perfection.

Reference the recipe card below for detailed instructions.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Meal Prep and Pairing Tips:

  • Fresh Fruit: Balance the savory flavors of the potatoes, eggs, and bell peppers with the natural sweetness of fresh fruit. Sliced oranges, berries, or melon make refreshing and nutritious accompaniments that add a burst of color to your plate.

  • Whole Grain Toast: Serve your Pan-Fried Potatoes with Eggs and Bell Peppers alongside some whole grain toast for a satisfying and filling meal. The toast provides additional fiber and complex carbohydrates, helping to keep you energized throughout the morning.

  • Avocado: Creamy sliced avocado pairs beautifully with the crispy potatoes and runny eggs. Its rich texture and mild flavor add a luxurious touch to the dish while providing healthy fats and additional nutrients.

  • Salsa or Hot Sauce: Add a kick of flavor and heat to your breakfast by serving it with salsa or your favorite hot sauce. The acidity and spiciness of the condiment complement the earthy flavors of the potatoes and peppers, creating a delicious contrast.

  • Greek Yogurt: For an extra boost of protein and creaminess, serve your breakfast alongside a dollop of Greek yogurt. Its tangy flavor and smooth texture contrast nicely with the crispy potatoes and add a refreshing element to the meal.

  • Coffee or Tea: Start your day off right with a cup of freshly brewed coffee or tea. The warm, comforting beverage pairs perfectly with the hearty flavors of the breakfast dish, creating a cozy and satisfying meal experience.

  • Green Salad: Add some freshness and crunch to your breakfast by serving it with a simple green salad. A mix of leafy greens, cucumber, and tomato tossed in a light vinaigrette provides a refreshing contrast to the warm and savory components of the dish.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

round plate with round potato slices topped with a fried egg and red bell peppers

Breakfast Pan-Fried Potatoes and Eggs

Pan-Fried Potatoes with Eggs and Bell Peppers: A budget-friendly, flavorful breakfast dish combining crispy potatoes, tender bell peppers, and perfectly cooked eggs for a satisfying start to your day
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 165 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 2 large eggs
  • 1 red baby potato (sliced)
  • 1/2 cup red bell pepper (diced)
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Slice the potatoes into 1/4 inch thick slices and dice the bell peppers into small pieces.
  • Add oil to a saute pan on medium-high heat and pan fry the potato slices on each side for about 2 to 3 minutes until they are tender and golden brown. Then remove it from the pan and saute the bell peppers until they soften.
  • Then, crack two eggs into the pan and lower the heat to medium. Cook the eggs for about 2 minutes then flip them over. Cook until the egg whites set.
  • Serve eggs on top of the potato slices and garnish with the bell peppers.

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: 165kcalCarbohydrates: 19gProtein: 8gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 164mgSodium: 229mgPotassium: 624mgFiber: 3gSugar: 3gVitamin A: 1411IUVitamin C: 57mgCalcium: 38mgIron: 2mg

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Frequently Asked Questions

Can I use different vegetables in this recipe?

Absolutely! Feel free to customize this recipe with your favorite vegetables or whatever you have on hand. Onions, spinach, mushrooms, zucchini, or even broccoli would all be delicious additions or substitutions.

Can I add cheese to this dish?

Definitely! Cheese would be a delicious addition to this recipe. Simply sprinkle some shredded cheese over the cooked potatoes and bell peppers before adding the eggs to the skillet. Cheddar, feta, or goat cheese would all be fantastic options.

Can I add protein to this dish, such as bacon or sausage?

Absolutely! Adding protein like bacon or sausage can make this dish even more filling and satisfying. Simply cook the protein of your choice separately, then add it to the skillet along with the potatoes and bell peppers to heat through before adding the eggs.

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Scrambled Eggs and Carnitas

round glass meal prep containers with scrambled eggs, shredded pork, tomatoes, cilantro, and onions

Picture this: golden swirls of perfectly scrambled eggs embracing tender shreds of yesterday’s savory pork carnitas, all crowned with a vibrant pico de gallo flourish. This recipe isn’t just about fueling your day; it’s about savoring every bite. With its easy preparation, ingenious use of leftovers, restaurant-quality flavors, and a protein-packed punch to keep you energized until lunch, get ready to elevate your breakfast game to new heights. Breakfast just got a whole lot more exciting!

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Calories: 262kcal | Carbohydrates: 19g | Protein: 19g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.04g | Cholesterol: 353mg | Sodium: 876mg | Potassium: 121mg | Sugar: 14g | Vitamin A: 830IU | Vitamin C: 4mg | Calcium: 79mg | Iron: 2mg
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round plate with scrambled eggs, shredded pork, tomatoes, cilantro, and onions

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Here’s why you need to make this:

  • Effortless Elegance: This breakfast meal prep idea is a fantastic choice for those hectic mornings when time is of the essence. The straightforward instructions and minimal ingredients make it a breeze to whip up a breakfast that feels like it was crafted by a seasoned chef. In just a few easy steps, you can have a gourmet-style meal that’s as pleasing to the eyes as it is to the palate.

  • Leftovers Turned Gold: Transforming yesterday’s dinner into today’s breakfast not only reduces food waste but also adds a layer of rich, savory depth to your morning meal. The incorporation of leftover pork carnitas not only adds flavor but also ensures that every bite is a delicious reminder of a previous culinary triumph.

  • Restaurant-Quality Delight: Forget about breakfast monotony! With this meal prep, you’re bringing restaurant-quality flavors to your own kitchen. The combination of fluffy scrambled eggs, succulent carnitas, and vibrant pico de gallo creates a symphony of tastes that rivals your favorite breakfast spot. Who needs to dine out when you can create a gourmet experience right at home?

  • Protein Powerhouse: Kickstart your day with a protein-packed punch! The eggs and leftover pork carnitas team up to deliver a high-protein breakfast that will keep you fueled and satisfied until lunchtime. Protein is not only essential for muscle repair but also aids in maintaining a healthy metabolism, making this breakfast an ideal choice for those looking to power through their busy mornings.

  • Saves Time, Satisfies Cravings: By incorporating leftovers and keeping the prep simple, you’re not just saving time – you’re satisfying your breakfast cravings with a meal that checks all the boxes. The harmonious blend of textures and flavors ensures that your taste buds are treated to a delightful morning experience without the need for an extensive cooking session. It’s a win-win for both your schedule and your palate!

Ingredients & Pairing Tips

The ingredients are simple. All you need are eggs, leftover carnitas, and your choice of toppings. Check out our carnitas recipe here. Meal prepping is all about customization, so feel free to experiment with different pairings to suit your taste preferences and nutritional goals. Here’s some pairing tips for this meal prep: 

  • Fresh Fruit Medley: Balance the savory goodness of your scrambled eggs and pork carnitas with a side of fresh fruit. Berries, melon cubes, or citrus segments can add a refreshing touch to your breakfast.

  • Whole Grain Toast or Tortillas: Accompany your fiesta with whole grain toast or warm tortillas. Not only does this add a satisfying crunch, but it also introduces complex carbohydrates for a well-rounded meal.

  • Yogurt Parfait: Elevate your breakfast with a yogurt parfait. Layer Greek yogurt with granola and a drizzle of honey for a delightful contrast to the savory main course.

  • Green Goodness: Boost the nutritional content of your meal by serving a side of sautéed spinach or kale. The earthy greens complement the richness of the eggs and carnitas beautifully.

round plate with scrambled eggs, shredded pork, tomatoes, cilantro, and onions

How to Meal Prep Carnitas and Eggs

  1. First things first, let’s get our pan ready for the culinary magic. Add a splash of your favorite cooking oil to a pan, and let it heat up over medium heat. We’re setting the stage for the star of the show – our scrumptious scrambled eggs and pork carnitas fiesta!

  2. Now, it’s time for the eggs to take center stage. Crack those eggs into the pan and hear them sizzle. That’s the sound of egg-citement! Grab your trusty spatula and start stirring those eggs around. We’re looking for a perfect blend of fluffiness and flavor.

  3. Here comes the twist – the leftover pork carnitas! Throw those savory shreds of goodness into the pan and let them join the party. Watch as the aromas blend together, creating flavors that will have you salivating in no time. Give it a gentle stir, ensuring that they heat through.

  4. Get ready to top your creation with freshness – it’s pico de gallo time! Top off your scrambled eggs and pork carnitas masterpiece with generous scoops of this zesty salsa. The burst of colors and flavors will take your dish to a whole new level. Tomatoes, onions, cilantro, and a hint of lime – the perfect finishing touch!

Reference the recipe card below for detailed instructions.

round glass meal prep containers with scrambled eggs, shredded pork, tomatoes, cilantro, and onions

Meal Prep Tips:

  • Separate Storage for Pico de Gallo: Keep the pico de gallo separate until serving to maintain its freshness and prevent the other components from becoming soggy. Store it in a small container and add it to your dish just before reheating or serving.

  • Freeze for Future Delights: If you want to extend the longevity of your meal prep, consider freezing individual portions. Thaw in the refrigerator overnight, and voila – you’ve got a scrumptious breakfast that’s as good as fresh!

  • Customizable Toppings: Encourage creativity by providing various toppings on the side. Avocado slices, shredded cheese, or a dollop of sour cream can add extra layers of flavor and texture. Let each family member or meal prepper customize their breakfast to suit their taste.

round glass meal prep containers with scrambled eggs, shredded pork, tomatoes, cilantro, and onions

Plate with scrambled eggs topped with pork carnitas and pico de gallo

Scrambled Eggs and Pork Carnitas

Transform your mornings with these delightful Scrambled Eggs and Leftover Pork Carnitas, a flavorful fusion of fluffy eggs, savory carnitas, and zesty pico de gallo, effortlessly crafted for a restaurant-quality breakfast that keeps you satisfied until lunch!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American, Mexican
Servings 2
Calories 262 kcal

Equipment

  • saute pan

Ingredients
  

  • 4 large eggs
  • 1/2 cup pico de gallo
  • 1/2 cup pork carnitas (pre-cooked)

Instructions
 

  • Add oil to a pan on medium heat. Crack the eggs into the pan and stir the eggs around.
  • Next, add the pork carnitas to the pan until they heat through. Once the eggs firmly set, top it off with fresh pico de gallo!

Nutrition

Calories: 262kcalCarbohydrates: 19gProtein: 19gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 353mgSodium: 876mgPotassium: 121mgSugar: 14gVitamin A: 830IUVitamin C: 4mgCalcium: 79mgIron: 2mg

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Frequently Asked Questions

Can I use any type of leftover meat for this recipe?

While pork carnitas add a unique flavor, you can absolutely experiment with other leftover meats like chicken, beef, or even tofu for a delicious variation.

Can I use fresh pork instead of leftover carnitas?

Absolutely! Cook fresh pork with your favorite spices or use other cooked proteins for a personalized twist.

Can I use a different type of salsa instead of pico de gallo?

Absolutely! Experiment with your favorite salsa varieties, whether it’s salsa verde, roja, or a fruity mango salsa, to tailor the flavor to your liking.