Meal prep breakfast ideas

For me, meal prepping is a lifesaver. I love to be prepared, have minimal work to do in the kitchen throughout the week, and not to mention limited cleanup. Plus, I love routine. So preparing three recipes for the week works for me! If it’s not your jam, I understand. But if you’re considering to start a meal prep routine, start by choosing proteins, vegetables, and any other elements of your meals that you can make ahead of time.

I often get questions about recipes so I’m finally getting to post them. Enjoy!

Blueberry Vanilla almond overnight oats

 
IMG_0250.jpg

What you’ll need:

  • 1 cup old-fashioned rolled oats 

  • 1/2 cup sliced almonds

  • 1/4 tsp cinnamon

  • 1 cup blueberries, frozen or fresh 

  • 2 cups milk (dairy or non-dairy)

  • 1/2 tsp vanilla extract 

  • 1/2 tsp agave syrup

Directions:

  1. Add 1/4 cup oats, 2 Tbsp sliced almonds, and a sprinkle of cinnamon to each container.

  2. Add 1/4 cup blueberries on top of the dry ingredients.

  3. Stir the vanilla extract and agave into the milk, then add 1/2 cup milk to each container. Place a lid on the containers and refrigerate for at least 8 hours or up to 4 days.

  4. When ready to eat, stir and enjoy!

 

Egg muffins

There are so many variations of this recipe, with plenty of options for fillings/toppings. Get creative with ingredients! My favorite combos are turkey sausage and vegetable egg muffins, and veggie/pesto.

What you’ll need:

  • Cooking spray

  • Sausage links

  • Tri-color bell peppers, chopped

  • 1 small yellow onion, chopped

  • 6 large eggs

  • 3 tbsp. milk

  • 1/4 tsp. paprika

  • 1/2 tsp. garlic powder

  • Salt and pepper

  • *Cheese is optional

Directions:

  1. Preheat oven to 350º and grease a 12-cup muffin tin with cooking spray. In a large nonstick skillet over medium heat, cook sausage or bacon until crispy, 6 to 8 minutes. Drain on a paper towel-lined plate, then chop. 

  2. Add onion and bell pepper to skillet and cook until soft, 5 minutes.

  3. In a small bowl, whisk eggs, milk, paprika, and garlic powder and season with salt and pepper. Fold in cooked vegetable mixture, turkey bacon, and cheese (if using). Pour mixture into prepared muffin tin.

  4. Bake until cooked through and golden, 30 to 35 minutes. 

  5. Let cool, then store in the fridge in an airtight container until ready to eat.

Frittata

Here’s another incredibly simple breakfast idea that can be done in a variety of ways. Perfect for brunch, or portioning out throughout the week. The ingredients combos are endless! My personal favorites: Broccoli, cheddar & spinach frittata, and smoked sausage and broccoli frittata. This is best to be made in a cast iron skillet. A stainless steel skillet also works but must be greased very well to avoid sticking!

What you’ll need:

  • 8 large eggs

  • ½ cup milk of choice

  • 1 TBS. minced garlic 2 

  • ½ tsp. sea salt, divided

  • Freshly ground black pepper

  • 1 cup freshly grated cheddar cheese, divided

  • 1 TBS olive oil

  • 1 small yellow onion, chopped

  • ⅓ cup water

  • 2 cups thinly sliced broccoli florets

  • 2 cups spinach roughly chopped

  • ⅓ cup thinly sliced green onions

Directions:

  1. Preheat oven to 425 °F. In a large bowl, whisk together the eggs, milk, garlic, ¼ teaspoon of the salt and pepper black pepper until well blended. Then whisk in about half of the cheese. Save the other half for later.

  2. In a cast iron or stainless steel skillet, warm the olive oil over medium heat. Add the onion and the remaining ¼ teaspoon salt. Cook until the onion is tender and translucent, about 3 to 5 minutes.

  3. Add broccoli and water to the pan, then cover it with a lid and steam the mixture until the broccoli is brighter green. about 2 to 3 minutes. Uncover, and add the spinach and green onions. Cook until the spinach has wilted, about 30 to 60 seconds.

  4. Arrange the mixture in an even layer across the skillet. Whisk the egg mixture one last time and pour it into the pan. Sprinkle the frittata with the remaining cheese. Put the pan in the oven and bake until you can shimmy the pan by the handle and see that the middle is just barely set, about 12 to 15 minutes.

  5. Once the frittata is done baking, let cool for 5 to 10 minutes before slicing it into 6-8 wedges.

Hash brown quiche cups

Now THESE were a game changer! Quick bites of my personal favorite breakfast ingredients —> eggs, bacon, and hash browns! Perfect for a quick “on the go” breakfast option, and can be eaten warmed up or cold. The best part: these are so incredibly easy to make!

What you’ll need:

Hashbrown “crust” ingredients:

  • 1 large egg

  • 1/4 teaspoon salt

  • 1/8 teaspoon pepper

  • 2 cups frozen shredded hash brown potatoes, thawed

  • 1/4 cup shredded Asiago cheese

Filling ingredients:

  • 3 large eggs

  • 1 tablespoon minced fresh chives

  • 1/3 cup shredded Colby-Monterey Jack cheese

  • 1/3 cup fresh baby spinach, thinly sliced

  • 2 bacon strips, cooked and crumbled

Directions:

  1. Preheat oven to 400°. Grease muffin tin.

  2. Whisk egg, salt and pepper until blended; stir in potatoes and Asiago cheese. To form crusts, press about 1/4 cup potato mixture onto bottom and up sides of each prepared muffin cup. Bake until light golden brown, 14-17 minutes.

  3. For filling, in a small bowl, whisk eggs and chives until blended; stir in cheese and spinach. Spoon into crusts; top with bacon. Bake until a knife inserted in the center comes out clean, 6-8 minutes.









































Ciara Lucas