Jackson Reed
Meal prep is a great way to save time and money, and it can be a helpful tool to ensure you're eating a nutritious breakfast every day. Breakfast is often rushed or skipped, especially if you have a busy schedule or are preparing food for your family. Meal prepping can help you feel more prepared and save you time in the mornings. It can be as simple as slicing some vegetables or preparing full recipes, like a hearty breakfast skillet or a sweet potato turkey hash bowl. You can also make breakfast burritos with eggs, spinach, serrano peppers, and cheese, which can last for months in the freezer and be reheated in minutes. If you prefer something sweet, you can try overnight oats, which are versatile and can be made in many different ways.
| Characteristics | Values |
|---|---|
| Benefits | Lower risk of chronic diseases, improved sleep, stable energy levels, heart health, hormone health |
| Planning | Brainstorm and prep a week's worth of breakfasts over the weekend |
| Preparation | Chopping and freezing ingredients, preparing full recipes |
| Recipes | Breakfast skillets, egg muffins, breakfast burritos, waffles, pancakes, overnight oats, yogurt and fruit smoothies, breakfast sandwiches, baked oatmeal, breakfast cookies, homemade granola bars, banana cake, sheet pan pancakes, egg bites, make-ahead breakfast casserole |
| Ingredients | Eggs, spinach, peppers, cheese, yogurt, fruit, oats, peanut butter, nuts, seeds, sausage, bacon, bread, avocado, turkey, chorizo, sweet potatoes, kale, vegetables, berries, milk, chia seeds, hemp seeds, flax seeds, pumpkin puree, cottage cheese, lentils, curry paste, coconut milk, protein powder, cinnamon, maple syrup, feta, dill, lemon zest, cream cheese, honey, greek yogurt, vanilla extract |
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What You'll Learn
Make-ahead breakfast burritos
Ingredients:
- Tortillas
- Eggs
- Vegetables of your choice (e.g. bell peppers, onions, sweet potatoes, shallots)
- Meat of your choice (e.g. bacon, ham, sausage)
- Cheese (cheddar or any variety of your choice)
- Butter or oil
- Salt and pepper
- Additional toppings or fillings of your choice (e.g. salsa verde, herbs)
Instructions:
- Prepare all the filling ingredients. Chop and sauté any vegetables you plan to include. For example, you can cook bell peppers and onions in butter or oil with a pinch of salt and pepper until soft.
- Cook any meat fillings of your choice. For example, you can cook bacon or ham in a skillet until browned.
- Scramble or fry the eggs. You can season them with salt and pepper, and add any herbs or spices you like.
- Assemble the burritos. Lay out the tortillas and divide the ingredients evenly among them. Start with the eggs, then add your choice of vegetables, meat, and cheese.
- Roll up the burritos. First, fold the bottom of the tortilla up, then fold in the sides, and finish rolling from the bottom until it is closed securely.
- Wrap the burritos for storage. You can use plastic wrap, parchment paper, or foil. Place each burrito in an airtight freezer bag or container.
- Store the burritos in the fridge for up to four days or freeze them for later use. Frozen burritos can be stored for up to three months.
Reheating Instructions:
When you're ready to enjoy your breakfast burrito, simply reheat it and you're good to go! Here are a few reheating options:
- Oven: Preheat the oven to 350°F and wrap the burrito in foil. Place it in the oven for about 15 minutes or until warmed through.
- Air fryer: Set the air fryer to 375°F and cook the burrito (with a spritz of avocado oil) for 2-3 minutes.
- Microwave: Remove the foil and reheat the burrito for about 1 minute.
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Overnight oats
Ingredients
The basic ingredients required for overnight oats are:
- Oats – preferably whole rolled oats or old-fashioned oats. Quick oats or steel-cut oats will not work as they become too mushy or chewy.
- Milk – any type of milk can be used, such as dairy milk, almond milk, oat milk, or coconut milk.
Optional Ingredients
The following ingredients are optional but highly recommended to enhance the flavor and nutritional value:
- Greek yogurt or plant-based yogurt – adds protein and makes the oats creamier.
- Chia seeds – provide extra protein and a thick and creamy texture.
- Sweetener – maple syrup or honey can be added for sweetness.
- Salt – a pinch of salt enhances the flavor of the oats.
- Toppings – nuts, seeds, granola, or fresh fruit can be added for texture and flavor.
Preparation Method
To prepare overnight oats, follow these simple steps:
- Set out a Mason jar or another lidded container for each serving you want to prepare.
- Add all the ingredients except the milk to each jar.
- Add the milk to one jar at a time and stir well to combine. Adding the milk gradually helps prevent the chia seeds from becoming clumpy.
- Cover the jars and store them in the refrigerator overnight or for at least 2 hours.
- The next morning, give the oats a stir, add your desired toppings, and enjoy!
Variations and Customization
- Stir in spices, cocoa powder, or vanilla extract.
- Add in fresh or dried fruit, such as berries, bananas, or pumpkin puree.
- Include nuts or nut butter for extra protein and flavor.
- Make it gluten-free by using certified gluten-free oats.
- Make it vegan by using plant-based milk and yogurt.
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High-protein egg muffins
Ingredients:
- Eggs: Use whole eggs or a combination of egg whites and yolks, depending on your preference.
- Cottage Cheese: Blending cottage cheese into the eggs helps them cook more evenly and stabilizes the proteins.
- Vegetables: Chopped vegetables of your choice, such as spinach, broccoli, bell peppers, onions, or scallions. Sauteing the vegetables before adding them to the egg mixture is essential to avoid soggy egg muffins.
- Meat: You can add cooked breakfast sausage, turkey bacon, or any other meat of your choice.
- Cheese: Shredded cheddar, Swiss, mozzarella, or goat cheese can be mixed into the egg mixture or used as a topping.
- Seasonings: Salt, pepper, and other seasonings like garlic powder or seasoning salt can be added to enhance the flavour.
Instructions:
- Preheat your oven to 375°F (190°C).
- Prepare your mix-ins: Chop or shred your chosen vegetables, meat, and cheese into small pieces. You will need about 2 tablespoons of mix-ins per muffin well.
- Grease a non-stick muffin tin with butter or oil, or line each cup with half a slice of turkey bacon for a savoury edge.
- In a blender, combine 10 large eggs, 1/2 cup of cottage cheese, salt, and pepper. Blend until smooth.
- Pour the blended egg mixture into the muffin tin, dividing it equally between the wells.
- Add your chosen mix-ins to each muffin well, customising each one to your preference.
- Bake the egg muffins for 18-20 minutes, or until the tops are golden brown and a toothpick inserted into the centre comes out clean.
- Allow the muffins to cool before removing them from the tin and serving. They can be served warm or cold, paired with fresh berries and sourdough toast on the side.
Storage and Reheating:
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Savory breakfast skillets
A breakfast skillet is a quick and hearty meal that can be made in just one pan. Here are some ideas for savory breakfast skillets that you can meal prep:
Bacon, Egg, and Potato Breakfast Skillet
This skillet is a simple yet delicious option that can be easily prepared. It includes potatoes, eggs, bacon, and cheese. You can also add green onions for extra flavor. The recipe is versatile, and you can adjust the ingredients to your preference.
Sausage and Bacon Skillet
Start by cooking sausage links in a 12-inch skillet over medium heat until browned. Then, add bacon to the pan and cook until crisp. You can serve this skillet with other breakfast items or as a filling for breakfast sandwiches or burritos.
Hash Brown Breakfast Skillet
This skillet uses grated hash browns as a base. Brown the hash browns in avocado oil, and add chopped onions, red bell peppers, deli ham, and mixed cheese. Create small wells in the mixture and add an egg to each well. Cover and cook until the egg whites are set, about 8-10 minutes. You can also add butter to the egg wells and sprinkle chopped green onions on top for extra flavor.
Customizable Breakfast Skillet
This breakfast skillet can be customized with your choice of veggies or meat. Start with a base of grated hash browns or potatoes, and add your choice of protein, such as bacon, sausage, or ham. Include veggies like bell peppers, onions, or mushrooms, and top with shredded cheese. You can also add eggs to the skillet for a heartier meal.
These savory breakfast skillets can be easily meal prepped and reheated, making them a convenient and tasty option for busy mornings.
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Breakfast sandwiches
Ingredients:
- English muffins
- Eggs
- Bacon
- Spinach
- Cheese
- Salt
- Milk
Optional Ingredients:
- Sausage
- Ham
- Avocado
- Sriracha
- Magic Green Sauce
- Garlic Butter Tomato Sauce
Instructions:
Preheat your oven to 300 degrees Fahrenheit. Generously oil a rimmed half sheet pan. Whisk together the eggs, milk, and salt. Cut the bacon into small pieces and fry them in a heavy skillet until crispy. Add the spinach and stir until wilted. Using tongs, let the excess fat drip off for a few seconds before adding the bacon and spinach to the egg mixture.
Bake the egg mixture for 18-22 minutes, or until the center is just barely set. Allow the eggs to cool, and then cut them into squares. Split open each English muffin and assemble the sandwiches with the desired fillings.
Storage:
If you plan to eat the sandwiches within a week, wrap them individually in wax paper, parchment paper, or aluminum foil, and store them in the refrigerator. If you want to keep them longer, place the wrapped sandwiches in a large zip-top bag and freeze them.
To reheat, pop the sandwiches into the oven or toaster oven for a few minutes until heated through and the cheese is melted.
Feel free to experiment with different ingredients and enjoy your breakfast sandwiches throughout the week!
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Frequently asked questions
Here are some simple breakfast meal prep ideas:
- Overnight oats
- Egg muffins
- Yogurt and fruit smoothies
- Breakfast burritos
- Waffles and pancakes
- Banana cake
- Breakfast sandwiches
If you're looking for high-protein breakfast options, consider the following:
- Breakfast skillets
- Super seed oatmeal
- High-protein muffins
- Bagels
- Banana rolled up in a protein wrap
- Greek yogurt with honey
For healthy breakfast options, you can try:
- Fruit and yogurt smoothies
- Sweet potato turkey hash bowl
- Blueberry-coconut-walnut baked oatmeal
- High-protein egg muffins
- Spinach and Feta Quiche
- Whole grain toast with avocado
Here are some make-ahead breakfast recipes to try:
- Ham and cheese pancake casserole
- Starbucks-style egg bites
- Chorizo and eggs
- Baked oatmeal with pumpkin puree, nuts, spices, and chia seeds
