Kick-start your day with a nutritious breakfast that’s both easy and healthy! Mornings can be chaotic, but meal prepping your breakfasts is the perfect solution to avoid unhealthy choices or a quick trip to the drive-thru. By preparing your meals in advance, you’ll reduce morning stress and set yourself up for a day of healthy eating.
Breakfast is often touted as the most important meal of the day, and it’s easy to see why – a healthy breakfast can lay the groundwork for a balanced diet throughout the day. But what about when mornings are hectic and you’re short on time? That’s where meal prep comes in handy!
In this blog post, I’ll be sharing 20 delicious and healthy meal prep breakfast ideas that will not only satisfy your morning cravings but also bring some much-needed calm to your daily routine. And the best part? You can store these breakfasts in airtight containers for later, ensuring they stay fresh throughout the day.
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To keep your breakfasts fresh and secure, I recommend using glass or BPA-free plastic food storage containers – find some great options here and here, respectively.
Vegan Baked Oatmeal
Kickstart your morning with a wholesome, low-calorie breakfast that’s bursting with fiber and warm spices. This baked oatmeal recipe is a game-changer, packed with the natural sweetness of apple sauce, chopped apples, and maple syrup. The best part? It’s vegan-friendly and makes for a filling start to your day.
Not only is this recipe low in calories, but it’s also an excellent source of fiber, providing over 20% of your daily needs per serving. To achieve the perfect texture, we’re using flax eggs as a binder – simply ground flaxseed combined with water. And the benefits don’t stop there! Flaxseed is also rich in plant-based omega-3s, supporting brain health.
Feel free to get creative and add raisins and walnuts to your batter for an extra boost of sweetness and texture. If you’re looking for more vegan meal prep ideas, be sure to check out our latest post!
Per Serving:
Calories: 198
Fats: 3.2g
Protein: 5.3g
Carbs: 37.8g
Fiber: 5.4g
Sugar: 10.2g
Tofu Breakfast Burritos
There are times when a warm, satisfying breakfast is just what you need. The humble breakfast burrito is a game-changer in this regard. While it’s not the most conventional breakfast option, it can be easily adapted to accommodate vegan dietary needs by substituting eggs with scrambled tofu. In fact, a secret ingredient like black salt can make the difference between an egg-like taste and a bland, vegan alternative. Black salt is made from mixing sea salt with activated charcoal and has less sodium than regular salt, making it a great option for those watching their sodium intake. The addition of various vegetables such as black beans, mushrooms, baby spinach, sweet red peppers, and potatoes creates a filling breakfast burrito that’s also high in protein. This vegan-friendly recipe makes for an excellent high-protein lunch option as well.
Banana Bread Breakfast Cookies
Indulge in a nutritious breakfast treat by whipping up a batch of cookies that are both delicious and good for you. The combination of almonds, bananas, Medjool dates, and unsweetened coconut creates a sweet and satisfying flavor profile that’s free from refined sugars. To get started, simply process your ingredients in a food processor until well combined. Next, spoon the batter onto parchment paper-lined baking sheets and let your oven do the rest. Once baked, enjoy your cookies with a warm cup of tea or coffee. With a nutrition profile that includes 108 calories, 7g of fats, 2g of protein, 9g of carbs, 2g of fiber, and only 5g of sugar per serving, you can feel good about what you’re putting in your body.
Delicious & Crunchy Chocolate Granola
While many of us can’t get enough of our morning cereal, the truth is that many commercial options are loaded with sugar. Consuming too much sugar can lead to a rollercoaster of emotions – an initial sugar high followed by an inevitable crash, and then the cycle starts all over again. That’s why I’m such a fan of this chocolate granola recipe. Not only is it a tasty alternative to processed cereals, but it’s also kid-approved! This homemade treat is packed with wholesome ingredients like rolled oats, cacao powder, cinnamon, shredded coconut, maple syrup, pepitas, hazelnuts, and pecans – no added sugar in sight. The result is a snack that not only tastes great but also makes you feel good about what you’re feeding your family. And the best part? It’s chock-full of nutritious goodness, courtesy of its rich cacao powder content. In fact, just one 15-gram serving provides nearly 40% of your daily fiber needs, making it a fantastic source of plant-based iron. If you’re having trouble tracking down cacao powder at your local grocery store, don’t worry – it’s easily sourced online. Here’s the recipe: Per Serving: Calories: 547 Fats: 39.5g Protein: 11.1g Carbs: 41g Fiber: 8.9g Sugar: 12.8g
Honey Pecan Granola
Another delicious granola recipe to add to your collection! This one’s got a lovely citrusy twist from the orange zest, and its crispy texture is addictively good. The best part? It’s surprisingly easy to make. Simply combine all the ingredients in one go, then spread them out on a baking sheet lined with parchment paper. Pop it in the oven for 8 minutes, giving it a quick stir halfway through. And that’s it! Per serving, you can expect a satisfying haul of: Calories – 677; Fats – 37.9g; Protein – 17.3g; Carbs – 63.5g; Fiber – 12.8g; Sugar – 5.9g
Prosciutto Egg Cups
When you’re on a keto diet, it’s easy to get stuck in a breakfast rut with the usual bacon and eggs. But, don’t worry, there are ways to mix things up! One of my favorite keto breakfast ideas is these egg cups that combine crispy prosciutto, fresh spinach, and creamy eggs. The saltiness of the prosciutto complements the richness of the eggs perfectly, while the spinach adds a burst of freshness. And the best part? They’re surprisingly easy to make. Simply start by lining the sides and bottom of your muffin cups with prosciutto, then add a layer of spinach leaves followed by an egg in each cup. Finally, pop them into your air fryer (or oven if you don’t have one) and you’ll be enjoying a delicious breakfast in no time. With only 97 calories per serving, you can indulge guilt-free. Here’s the breakdown: Calories: 97; Fats: 7g; Protein: 7g; Carbs: 1g; Fiber: 1g; Sugar: 1g.
Chocolate Banana Chia Pudding
Indulge in a guilt-free treat by trying this layered pudding recipe, featuring chocolate and banana chia puddings. This sweet delight not only satisfies your cravings but also offers impressive nutritional benefits thanks to the superfood chia seeds. Notably, chia seeds are an excellent source of plant-based protein, manganese, magnesium, and phosphorus for strong bones, as well as omega-3 fatty acids. If you’re in need of a boost, consider adding some omega-3 supplements to your routine.
Per serving, this pudding boasts an impressive nutritional profile: 175 calories, 8g of fats, 5g of protein, 25g of carbohydrates, and a whopping 9g of fiber. Enjoy the indulgent treat without compromising on nutrition!
Blueberry Oatmeal Cups
Oatmeal is a beloved breakfast option, and its popularity stems from its impressive nutritional profile. Not only does it provide a feeling of fullness, but it also offers a wealth of essential minerals and vitamins.Manganese, phosphorus, and magnesium are just a few of the key nutrients found in oatmeal, all of which play critical roles in maintaining strong bones. Additionally, iron content helps to regulate energy levels throughout the day.While enjoying a warm bowl of oatmeal can be a delightful experience, it’s not always feasible. That’s why these blueberry oatmeal cups offer a convenient and delicious solution. The combination of applesauce, cinnamon, and maple syrup provides a natural sweetness that’s hard to resist.These bite-sized treats are also an excellent source of fiber, with each serving providing 20% of the daily recommended intake. Furthermore, they contain protein, which can be boosted by adding hemp hearts for an extra nutritional kick.The omega 6-to-omega 3 fatty acid ratio in these oatmeal cups may also have benefits for skin health, making them a great option for those looking to prioritize their overall well-being.Here’s the recipe:
Breakfast Sausage Egg Bake Casserole
The morning hours can be a challenging time for many of us, as our energy levels and hunger pangs can feel like they’re in a constant tug-of-war. If you find yourself craving something more substantial than your usual breakfast fare, you may want to reconsider your morning meal. A hearty breakfast sausage egg bake casserole, for instance, is an excellent option that packs a punch when it comes to satiety. With its generous helping of sausage, bacon, and eggs, this dish boasts an impressive amount of fat and protein, which work together to keep hunger at bay. But what really sets this recipe apart is the abundance of vegetables – cherry tomatoes and spinach make a welcome appearance, providing a boost of vitamin A that’s essential for a healthy immune system. The beauty of this casserole is its versatility; it’s just as suitable for lunch or dinner as it is for breakfast. And with its impressive nutritional profile – 527 calories, 42g of fat, 30g of protein, and only 6g of carbs per serving – you can’t go wrong. Whether you’re looking for a meal prep option or simply a satisfying meal to get you through the day, this casserole is definitely worth considering.
Breakfast Stuffed Peppers
Don’t limit stuffed peppers to just supper or lunch! These packed breakfast treats are a game-changer. Imagine sausage, cheese, and eggs – all wrapped up in a flavorful pepper package. And if you like a little heat, we’ve got jalapenos on board too.
Not only do these stuffed peppers tantalize your taste buds, but they’re also a nutritious breakfast option. They’re rich in Vitamins A and C, which help fortify your immune system. Plus, they contain a good amount of protein and fat to keep you satisfied until lunchtime.
But here’s the best part: these stuffed peppers can be easily adapted for vegetarians. Simply swap out the sausage for a plant-based alternative – we love using this option too!
Here are the details:
Per Serving: Calories 174, Fats 11g, Protein 10g, Carbs 7g, Fiber 2g, Sugar 5g.
Sheet Pan Eggs
If you’re an omelet enthusiast, you’ll be thrilled to discover these sheet pan eggs. While omelets are undeniably delicious, they can be a time-consuming option for daily breakfasts. Every minute counts when racing against the clock in the morning, making these sheet pan eggs a game-changer for busy mornings. With all the flavors of an omelet minus the fuss, these egg-cellent creations boast fluffy texture, savory ingredients like mushrooms, red bell peppers, tomatoes, and green onions, and generous helpings of cheese – including the option to add a spicy kick with Pepper Jack. As a bonus, they also freeze exceptionally well, keeping for up to four months when stored in reliable freezer-safe containers. Simply ensure you’re using non-toxic storage solutions that won’t compromise your food’s integrity. For more sheet pan recipe inspiration, explore our collection.
Sweet Potato Blueberry Baked Oatmeal
Adding veggies to your breakfast can be a simple and effective way to increase your daily intake. One delicious way to do this is by combining sweet potatoes with oats, creating a sweet and satisfying breakfast option.
The sweetness of the mashed sweet potatoes pairs perfectly with the blueberries and maple syrup, making it an ideal treat for those with a sweet tooth. The best part? This recipe is incredibly easy to make, requiring only a few simple steps.
First, combine your dry ingredients, then add in your wet ingredients. Next, pour the mixture into a greased baking dish and bake for 30-35 minutes.
This recipe also happens to be gluten-free, as long as you use certified gluten-free oats. Per serving, this breakfast dish provides approximately 228 calories, with 9g of fat, 6g of protein, 32g of carbohydrates, 2g of fiber, and 18g of sugar.
Make-Ahead Oatmeal Cups
Looking to spice up your oatmeal routine? You’re in luck! Oatmeal cups are a game-changer, requiring only two ingredients: water and steel-cut oats. The simplicity of this recipe allows the natural flavor of the oats to shine through, making each bite a delight.But don’t be fooled – these cups aren’t just about the oatmeal itself. It’s all about the toppings! From sweet additions like blueberries and coconut flakes to crunchy elements like almonds and walnuts, the possibilities are endless. And let’s not forget the savory options, such as sliced apples or pumpkin pie spice. The beauty of this recipe lies in its versatility.What truly sets oatmeal cups apart, however, is their portability. Pack them in your lunch bag and you’ve got a nutritious meal that can be enjoyed on-the-go. Pair it with a warm cup of coffee or tea for the ultimate pick-me-up.Here’s what you can expect from each serving:Calories: 178Fats: 5gProtein: 4gCarbs: 31gFiber: 5gSugar: 10g
Tropical Banana Chia Pudding
If oatmeal has lost its appeal, fear not! Chia pudding is here to save the day. This sweet and filling treat is packed with nutritious ingredients like ripe bananas, shredded coconut, chia seeds, and milk. The best part? It’s incredibly easy to make. Simply mash those bananas with a fork, then combine them with your other ingredients and mix well. After that, just pop it in the fridge overnight and let the magic happen.
Not only is this pudding delicious, but it’s also a nutritional powerhouse. A single serving provides roughly one-third of your daily fiber needs, making it an excellent choice for supporting healthy digestion and keeping you feeling full throughout the day. Per serving, you can expect:
* Calories: 350
* Fats: 10g
* Protein: 10g
* Carbs: 59g
* Fiber: 8g
* Sugar: 18g
Low-Carb Breakfast Casserole
When the idea of casserole comes to mind, most people associate it with a plethora of carbohydrates – a characteristic that’s often at odds with the principles of a keto or low-carb diet. However, this particular recipe shatters that expectation by combining rich cheese, crispy bacon, baby spinach, and earthy mushrooms to create a truly mouthwatering dish. With only 4.3 grams of net carbs per serving, you can indulge in its creamy goodness without compromising your dietary goals.
What’s more, the prep work involved is remarkably minimal – just five minutes of hands-on time before letting your oven do the rest. This effortless approach makes it an ideal solution for those seeking a satisfying yet low-carb meal option. Per serving, this recipe delivers 389 calories, with a balanced breakdown of 29g of fat, 26g of protein, and 4.9g of carbohydrates, further solidifying its appeal.
Per Serving:
Calories: 389
Fats: 29g
Protein: 26g
Carbs: 4.9g
Fiber: 0.6g
Sugar: 0g
Sheet Pan Eggs
Eggs are a nutritious and delectable breakfast option, providing a boost of protein to keep you full. They’re also an excellent source of selenium, a potent antioxidant, as well as choline, a nutrient that many individuals don’t get enough of. With their numerous health benefits, it’s no wonder why eggs have earned their spot on the breakfast table. However, cracking an egg every morning may not be feasible for everyone, which is where these sheet pan eggs come in – a game-changing meal prep solution.
These sheet pan eggs are a masterclass in texture and flavor, boasting fluffy egg whites, melted cheese, and a medley of colorful vegetables like tomatoes, mushrooms, and red bell peppers. Not only do they tantalize the taste buds, but they also provide an impressive dose of nutrition. Best of all, preparing them requires just 25 minutes of prep time on your designated meal prep day, leaving you with a week’s worth of breakfasts that are not only delicious but also healthy.
Per serving:
Calories: 91
Fats: 6g
Protein: 7g
Carbs: 2g
Fiber: 1g
Sugar: 1g
Healthy Chewy No-Bake Granola Bars
Granola bars have become a staple for busy mornings, providing a quick and easy breakfast option. However, many commercial granola bars are formulated with ingredients that may not align with our health goals, such as added sugars and preservatives.
These chewy, no-bake granola bars offer a healthier alternative. Sweetened naturally with dates, they’re free from refined sugar and packed with nutritious ingredients like rolled oats, walnuts, pumpkin seeds, chia seeds, Goji berries, pomegranate seeds, and more.
Goji berries are particularly noteworthy for their impressive nutritional profile. Rich in vitamins C and A, they support immune function and eye health. Additionally, they’re a complete protein source, containing all essential amino acids. This superfood also helps regulate blood sugar levels and boasts antioxidant properties.
These versatile ingredients can be used not only in granola bars but also added to cereals, yogurts, or even blended into teas and juices for an extra nutritional boost. For those interested in incorporating Goji berries into their diet, they’re easily accessible [here].
Keto Sausage Egg Cups
Torn between the classic combo of sausages and eggs or the sweet indulgence of muffins for breakfast? Why choose just one when you can have both in a single, satisfying serving? These egg cups are a game-changer, packed with juicy sausage, melted cheddar cheese, and fluffy eggs. The added freshness of cherry tomatoes, spinach, and red bell pepper takes it to the next level. And don’t worry about the calories – at just 160 per cup, you can indulge without guilt. In fact, you’ll have room for seconds… or thirds! With a mere 0.5g of net carbs, these egg cups are a low-carb lover’s dream come true. So go ahead, treat yourself to a serving (or two!) and enjoy the perfect blend of savory and sweet.
Overnight Protein Oats with Blueberry
When it comes to your health, you’re diligent about making smart choices – regular exercise, a balanced diet, and scouring the internet for nutritious recipes. But even the most disciplined individuals can’t resist the allure of a sweet treat every now and then. That’s where Overnight Protein Oats with Blueberry come in, a indulgent yet guilt-free breakfast solution.
The combination of blueberries and lemon zest delivers that unmistakable blueberry muffin flavor profile, while the addition of oats injects a significant dose of nutrition into the mix. Meanwhile, chia seeds and unsweetened protein powder provide an impressive boost to your protein intake, ensuring you feel satisfied and full after consumption.
A touch of natural sweetness courtesy of maple syrup adds to the dish’s appeal, but what’s often overlooked is its contribution to bone health through manganese. It’s a breakfast that truly lives up to its ‘champion’ reputation.
Per Serving:
Calories: 339
Fats: 3.8g
Protein: 23.7g
Carbs: 47.5g
Fiber: 6.7g
Sugar: 8.2g
Recipe
Chocolate Baked Oats
Indulge in the rich, chocolatey goodness of these Chocolate Baked Oats, which cleverly disguise themselves as a decadent chocolate cake. But what sets them apart is their packed punch of superfoods – flaxseed, chia seeds, and wholesome oats all converge to create a nutritious treat. The almond butter adds a luxurious creaminess, while the apple sauce and maple syrup provide a natural sweetness. And for those who crave even more intense chocolate flavors, dark chocolate chips are the perfect addition. When you take a bite, savor the knowledge that each serving provides approximately 416 calories, with a breakdown of 16g of fat, 15g of protein, 56g of carbohydrates, and a respectable 8g of fiber, all while keeping sugar content in check at 22g per serving.
Freezer-Friendly Croissant Breakfast Sandwich
Imagine waking up to the delightful aroma of a freshly baked croissant, filled with ooey-gooey cheese, scrambled eggs, and savory ham. The ultimate breakfast experience! These freezer-friendly sandwiches are a game-changer, allowing you to enjoy your favorite morning meal at any time. Simply wrap one in a paper towel, place it on a plate, and microwave for 1-2 minutes – easy as that! With a nutritional breakdown of 783 calories per serving, these sandwiches pack a punch: 56g of fat, 35g of protein, 32g of carbohydrates, 1g of fiber, and 9g of sugar. Whether you’re in the mood for a quick breakfast or a satisfying snack, this recipe is sure to satisfy your cravings.
Breakfast Hot Pockets
Kick-start your day with a nutritious breakfast that’s easy to grab and go. These homemade Breakfast Hot Pockets are a game-changer, packed with chicken sausage, eggs, egg whites, onions, and bell peppers, all wrapped in whole wheat pizza dough. The best part? They’re a healthier alternative to store-bought options, boasting significantly less sodium. In fact, one of these pockets contains just 124mg of sodium, compared to a whopping 610mg found in commercial versions. If you’re looking for a quick and delicious breakfast solution that won’t sacrifice your health goals, look no further. Here’s the recipe:
Pumpkin Breakfast Cookies
There’s no rulebook when it comes to breakfast, is there? Why not start the day with a sweet treat that just happens to be cookies? These autumnal treats are packed with flavors like pumpkin puree and warming spices, giving them a cozy, seasonal feel. The addition of maple syrup adds just the right amount of sweetness, while sunflower seed butter lends a delightful chewiness. And don’t worry if you’re not a fan of overly sweet breakfasts – these cookies strike a perfect balance. If you do prefer a sweeter start to the day, a drizzle of chocolate is always an option. So go ahead and indulge in those cookies for breakfast – your mom won’t find out! Per serving: 238 calories, 12g fat, 5g protein, 30g carbs, 5g fiber, 13g sugar.
Low Carb Sausage Balls
Indulge in the rich flavors of breakfast with these mouthwatering Low Carb Sausage Balls, a game-changer for keto dieters and meatball enthusiasts alike. The combination of ground beef and pork yields an unparalleled depth of flavor, while cream cheese and cheddar cheese add a velvety smoothness. For those who like a little heat, cayenne pepper provides a welcome kick. To bind the mixture together, almond flour proves to be an effective and low-carb-friendly solution. With its versatility in both savory and sweet applications, having almond flour on hand is always a good idea for those committed to a low-carb lifestyle.Per serving, these indulgent bites boast a nutritional profile that’s hard to resist: 180 calories, 12.8g of fat, 14.1g of protein, just 1.2g of carbohydrates, and a negligible 0.1g of fiber and 0.3g of sugar. Whether you’re looking to kickstart your day or satisfy your cravings between meals, these Low Carb Sausage Balls are the perfect solution.
Oatmeal Waffles
If waffles are your weakness, you’re not alone. I’m a self-proclaimed waffle enthusiast, and it’s easy to see why – the combination of crispy edges and fluffy centers is hard to resist. But what makes these particular waffles stand out is their nutritious twist. By using whole grain flour, you’ll be getting more satisfaction from each bite, while also boosting your fiber intake.And don’t worry about missing out on sweetness; a sprinkle of fresh fruit or a drizzle of pure maple syrup will add all the natural flavor you need. Plus, with no added sugar in sight, these waffles are a guilt-free treat – perfect for those looking to reduce their sugar intake. Per serving, this recipe yields:Calories: 327Fats: 19gProtein: 9gCarbs: 32gFiber: 4gSugar: 3gHere’s the recipe itself: [insert recipe details]
Easy Vegetarian Breakfast Casserole
I’m a fan of traditional breakfasts, but sometimes it’s nice to mix things up and go meatless. The Easy Vegetarian Breakfast Casserole is a game-changer – it’s a flavorful, cheesy, and fluffy dish that just happens to be vegetarian. The veggie sausages and cremini mushrooms add a satisfying savory element, while the bell peppers bring a pop of color. And let’s not forget the hash browns, which are an essential component of any breakfast casserole. What really sets this recipe apart is its ability to freeze well – you can stash some away for up to 3 months and enjoy it whenever you want. When you do decide to serve it, each serving will come out to be approximately 216 calories with 11g of fat, 15g of protein, 11g of carbs, 2g of fiber, and just 1g of sugar.
Easy Breakfast Quesadillas
Imagine waking up to the aroma of crispy bacon and melted cheese, eager to dive into a delicious breakfast quesadilla. These indulgent treats are stuffed with fluffy scrambled eggs, sautéed red bell peppers, crispy bacon, and a blend of cheddar cheese. The combination is nothing short of magical, making even the most dreaded mornings feel worthwhile.
What’s more, these quesadillas are incredibly versatile. Swap out the ingredients to suit your taste – try adding cooked ham, breakfast sausage, or spicy chorizo for added flavor. Experiment with different cheeses, too, such as feta, mozzarella, Parmesan, goat cheese, or Swiss.
Per serving, this recipe boasts an impressive nutritional profile: 557 calories, 39g of fat, 20g of protein, 31g of carbohydrates, and a respectable 2g of fiber, with only 1g of sugar. Whether you’re looking for a quick morning meal or a satisfying snack, these breakfast quesadillas are sure to hit the spot.
And if you’re craving more, be sure to check out our collection of high-calorie recipes, featuring over 600 mouth-watering options.
Freezer Breakfast Sandwiches
If McMuffins are your go-to breakfast indulgence, you’ll find these Freezer Breakfast Sandwiches to be a game-changer. Not only do they offer the same warm and satisfying experience, but they also come in three mouth-watering varieties, ensuring you never get bored. The Canadian Bacon Breakfast Sandwich boasts a delightful combination of Canadian bacon, eggs, and cheese nestled between English muffins. Next up is the Bacon Breakfast Sandwich, where regular bacon takes center stage. Rounding out the trio is the Breakfast Sausage, featuring savory sausage patties. To boot, these breakfast sandwiches can be customized to suit your dietary preferences. For a lighter twist, swap scrambled eggs for egg whites. If you’re looking to reduce carbs, substitute keto biscuits for traditional English muffins. Here’s a reliable keto-friendly biscuit mix recipe to get you started. With this convenient and adaptable recipe, you’ll enjoy a balanced breakfast experience that’s hard to resist: Per Serving Calories: 418, Fats: 23g, Protein: 22g, Carbs: 28g, Fiber: 2g, Sugar: 1g. Recipe
Microwave Egg Breakfast Bowls
Omelets are a breakfast staple, providing a boost of protein and filling you up. By adding veggies, you also get a dose of fiber and antioxidants. However, making omelets can be a morning hassle, with the need to chop veggies and cook them in a skillet. This is where Microwave Egg Breakfast Bowls come in – they revolutionize omelet-making by providing pre-portioned ingredients and a convenient cooking method. Essentially, these single-serving Mason jar omelets involve layering chopped veggies, shredded cheese, onions, and seasonings, creating a meal prep-friendly breakfast solution. To prepare, simply beat eggs with milk in the morning, pour the mixture into your prepared Mason jar or microwave-safe bowl, and microwave until cooked through. With Microwave Egg Breakfast Bowls, you can enjoy a protein-packed breakfast without the morning fuss.
Low-Carb Mini Quiches
Indulge in the rich flavors of quiche without compromising on your low-carb diet. Say hello to these Mini Quiches, carefully crafted with a savory filling of sausage, eggs, spinach, and tomatoes, all wrapped up in a warm, crusty package that’s surprisingly carb-friendly.
With only 2 grams of net carbs per serving, you can indulge guilt-free. These bite-sized quiches are not only visually appealing but also pack a satisfying punch of protein (10g) and healthy fats (18g). So go ahead, savor the experience, and know that you’re treating yourself to a nutritious and delicious meal.
Per Serving:
Calories: 214
Fats: 18g
Protein: 10g
carbs: 5g
Fiber: 3g
Sugar: 1g
Banana Baked Oatmeal
If you’re a fan of sweet treats, you’ll love this Banana Baked Oatmeal recipe. It’s a game-changer – imagine the comforting warmth of banana bread, but in oatmeal form! The combination of ripe bananas, pure maple syrup, and warming spices like nutmeg and cinnamon creates a deliciously sweet breakfast or snack option. And the best part? It’s completely sugar-free, relying instead on natural sweetness from the bananas and maple syrup. If you want to take it to the next level, simply add some plump raisins for an extra burst of flavor. Check out our collection of affordable meal prep ideas here.
Per Serving:
Calories: 243
Fats: 3.4g
Protein: 5.7g
Carbs: 49.2g
Fiber: 5.9g
Sugar: 18.6g
Recipe:
Sous Vide Egg Bites
If you’re a fan of Starbuck’s Sous Vide Egg Bites, you’ll love these copycat versions. Not only do they offer a similar taste and texture to the originals, but they also come in two delicious flavors – Pepper Jack cheese and red bell peppers for a vegetarian option, or Gouda and bacon for those who prefer meat.What sets these Copycat Sous Vide Egg Bites apart is their lower carb count compared to Starbuck’s. Two of our egg bites contain just 4 grams of net carbs, whereas the originals have 9 grams per serving. This makes them a great option for those following a low-carb diet or lifestyle.To make these egg bites at home, you’ll need a Sous Vide Machine – but don’t worry if you don’t have one, as you can also use a slow cooker and cook on high heat in a water bath instead. The recipe is straightforward and requires minimal ingredients. Here’s the breakdown: Per serving (2 egg bites), you can expect 170 calories, 13g of fat, 10g of protein, 2g of carbs, 0g of fiber, and 1g of sugar.
Muesli
Breakfast cereals – a convenient and tasty way to start the day. Who can resist the allure of pouring some cereal into a bowl, adding milk, and voila! A quick and easy morning meal is ready. However, many commercial breakfast cereals are not only expensive but also packed with preservatives and an excessive amount of sugar. This homemade Muesli recipe offers a delicious and wholesome alternative that’s made with nutritious ingredients like rolled oats, seeds, maple syrup, and dried fruit. By making your own cereal, you can save money and control the level of sugar and preservatives that go into it. So, ditch the expensive store-bought options and give this recipe a try instead. With only 132 calories per serving, this Muesli is a guilt-free way to start your day. Nutrition information: Calories: 132, Fats: 3g, Protein: 3g, Carbs: 22g, Fiber: 2g, Sugar: 6g.
Healthy Peanut Butter Breakfast Bars
Kick-start your day with a nutritious and scrumptious treat that’s both healthy and delicious! These Healthy Peanut Butter Breakfast Bars are the perfect combination of textures, flavors, and nutrients. The blend of apple sauce, bananas, and maple syrup creates a natural sweetness, while peanut butter adds creaminess, flaxseed meal provides crunch, and almond meal contributes to its tender consistency. A hint of vanilla extract and cinnamon takes these bars to the next level, making them irresistible in the morning. Not only are they yummy, but they’re also packed with fiber and plant-based protein, making them an excellent choice for a quick breakfast or snack. To take it up a notch, consider using a high-quality, vegan-friendly vanilla protein powder like [organic protein powder here] that’s low in net carbs. With its impressive nutritional profile, per serving you can expect: 247.1 calories, 12.2g of fats, 11g of protein, 29.1g of carbohydrates, 7.9g of fiber, and 9.6g of sugar. Try making these bars at home and experience the perfect blend of taste and nutrition!
Freezer Breakfast Burritos
In search of a meal prep that’s both healthy and versatile? Look no further than these scrumptious Freezer Breakfast Burritos. With their impressive arsenal of flavors, they can easily be devoured at any time of day – whether it’s a morning boost, mid-day snack, or satisfying dinner option.
These delectable burritos are packed with an all-star cast of ingredients, including spicy chorizo, fluffy scrambled eggs, sweet red peppers, savory onions, cheddar cheese, and creamy Oaxaca. The result is a fiesta in every bite that’s sure to leave you craving more.
The nutritional benefits don’t disappoint either, with each serving boasting an impressive 513 calories, 34g of fat, 28g of protein, 22g of carbohydrates, and just 1g of fiber. While the sugar content may not be negligible at 3g per serving, it’s a small price to pay for the overall satisfaction these burritos provide.
Recipe:
Vegetarian Meal Prep Breakfast Sandwiches
Looking to boost the nutritional value of your diet? These Vegetarian Meal Prep Breakfast Sandwiches are a great way to do just that. Packed with an array of vegetables, including bell peppers and spinach, these sandwiches not only tantalize your taste buds but also provide a wealth of vitamins and minerals.
The addition of Pepper Jack cheese adds a delightful depth of flavor, while the sandwich’s overall nutritional profile is impressive. With significant amounts of Vitamins A, C, and calcium, these breakfast sandwiches can help support bone health and immune function.
Per serving, you can expect:
Calories: 386
Fats: 20g
Protein: 23g
Carbs: 29g
Fiber: 5g
Sugar: 8g
Healthy Lemon Blueberry Muffins
Indulge in the perfect pairing for your morning coffee or tea with a deliciously moist and flavorful Healthy Lemon Blueberry Muffin. The combination of sweet blueberries, citrusy lemon zest and juice will transport your taste buds to a state of muffin bliss.
With its impressive nutritional profile, you can enjoy one (or two!) of these treats without any guilt. Per serving, this recipe boasts:
Calories: 244; Fats: 9g; Protein: 4g; Carbs: 36g; Fiber: 1g; Sugar: 14g.
Sweet Potato Sheet Pan Protein Pancakes
Imagine a breakfast where the words ‘lazy’ and ‘weekday mornings’ aren’t synonymous with pancake-making. That’s exactly what these Sweet Potato Sheet Pan Protein Pancakes offer – a game-changing twist on traditional pancakes. By placing the batter in a lined baking sheet and baking for about 20 minutes, you’re creating individual squares that can be enjoyed throughout the week. But what truly sets these pancakes apart is their incredible taste. The natural sweetness of sweet potatoes eliminates the need for maple syrup, while the combination of rolled oats, eggs, and egg whites provides an impressive amount of protein. With a nutrition profile per serving that boasts 129 calories, 3g of fat, 8g of protein, 19g of carbs, 3g of fiber, and only 3g of sugar, you can indulge in the convenience and flavor without any guilt.
Healthy Donuts with Banana and Chocolate Chips
Indulge in the sweet and satisfying fusion of bananas, chocolate chips, and wholesome ingredients. Our healthy donuts boast a moist and delicious texture, courtesy of a clever blend of ripe bananas, honey-infused oats, yogurt, and dark chocolate chips. By baking rather than frying these treats, we’ve managed to keep the calorie and fat counts impressively low.
Nourishing stats per serving: 156 calories, 3g fats, 2g protein, 29g carbohydrates, and a respectable 1g fiber content, accompanied by a moderate 17g sugar level. This recipe is sure to become a guilt-free favorite in your household.
