Advertisement
Breakfast doesn't have to be difficult or unhealthy to be convenient and delicious. It just takes a little preparation and a few secret-weapon make-ahead recipes to stock in your fridge or freezer before a busy week.
These healthy, filling breakfasts will power you through your day, giving you that energized and focused feeling that only a good breakfast (and maybe a little coffee) can. The important part is making sure you get the best-quality eggs to use in your breakfasts.
Pasture-raised eggs like Vital Farms are the highest standard you can buy and are definitely the way to go for maximum benefits. Under this certification, hens spend their days outside, wandering around a minimum of 108 square feet (per bird) and eating a natural diet of grass and seeds. Compared to cage-free chickens, which only get 1 square foot per bird and are usually kept indoors, pasture-raised hens tend to produce eggs that are higher in nutrients like omega-3 fatty acids and vitamin B12.
Omega-3 fatty acids are those good-for-you fats that are vital for brain function and can help reduce inflammation—definitely something you want to start your day with.
Essentially, pasture-raised means good for you—in nutritional profile, taste, and beautiful appearance (which also indicates higher-quality eggs)—and good for the chickens.
The below recipes take only about 10 minutes of prep (with additional cook time for some) and when made in advance, will only take about 2 minutes to put together in the morning.
Veggie Egg Muffins
Makes 6 muffins
Ingredients
- Olive oil (for greasing muffin tin)
- 6 Vital Farms eggs
- ½ to ¾ cup broccoli, finely chopped (almost rice-like in size)
- 3 scallions, white and light-green parts, thinly sliced
- 1 tablespoon fresh thyme leaves
- ½ teaspoon salt
- ¼ teaspoon black pepper (freshly ground if possible)
- 2 tablespoons feta
Preparation
- Heat oven to 375°F and boil a kettle of water.
- Grease a muffin tin with olive oil. Place broccoli in a medium bowl, pour boiled water over the broccoli—covering it entirely—and cover the bowl with a plate. Allow to sit for 5 minutes.
- Meanwhile, in a medium bowl, whisk eggs together. Add scallions, thyme, salt, pepper, and feta, and stir to combine. Drain the broccoli after 5 minutes and dry it. Stir broccoli into egg mixture.
- Portion the mixture into the muffin baking tin and bake for about 20 minutes, until eggs are set and have risen a little bit.
- In the morning, reheat in the microwave for 1 to 2 minutes, in a warm oven for 10 minutes, or allow to come to room temp and eat as is.
Breakfast Burritos
Serves 4
Ingredients
- 4 medium tortillas
- 6 Vital Farms eggs
- 1 to 2 tablespoons olive oil
- 1 cup tomatoes, finely diced (or cherry tomatoes cut into quarters)
- 1 handful of baby spinach, roughly chopped
- ¼ cup fresh cilantro leaves
- ½ cup black beans
Preparation
- In a large skillet, over medium-high heat, add enough olive oil to cover base of the pan. Add tomatoes, and cook, stirring occasionally for about 10 minutes until they blister.
- Meanwhile, in a medium bowl, whisk together eggs until just combined and broken. Add eggs to tomato mixture and reduce heat to medium-low. Cook, stirring and scrambling with a rubber spatula. Just before the eggs set, stir in spinach and cilantro and cook 1 more minute, until spinach wilts. Season everything with salt and pepper to taste. Allow to cool.
- To build burritos, divide egg and veggie scramble among the 4 tortillas. Top with black beans. Fold burritos up by folding in two opposite ends and rolling up. Wrap in parchment paper and aluminum foil. Store in the fridge or freezer.
- Place in the microwave or the oven to reheat when you're ready.
Roasted Sweet Potato Hash Jar
Serves 2
Ingredients
- Olive or avocado oil
- 1 medium sweet potato, cubed
- 1 red onion, sliced into wedges
- 1 medium bell pepper, thinly sliced
- 1 teaspoon sea salt
- 2 Vital Farms eggs
Toppings (optional)
- Hot sauce
- Avocado
Preparation
- Heat oven to 415°F and put a kettle of water on to boil. Cover a baking tray in a thin layer of oil and spread sweet potato, red onion, and bell pepper out on it, and sprinkle with salt. (You can do this with 2 baking trays if 1 tray becomes too crowded.)
- Roast for about 25 to 30 minutes, until the sweet potatoes are tender and everything is beginning to brown slightly. Allow the vegetables to cool fully before portioning them into jars.
- Meanwhile, place 2 eggs in a saucepan and slowly pour over boiled water, covering the eggs completely. Cook covered, just below a simmer over the lowest heat for 10 minutes. Remove from hot water and rinse the eggs with cold water then let sit in ice water until fully cooled.
- Portion the vegetable mixture into jars. When you're ready to serve, heat up the vegetables (or bring to room temp) and peel a hard-boiled egg and slice it onto the vegetables. Enjoy with hot sauce and/or sliced avocado.
These Peanut Butter Cup Protein Bites Make The Perfect On-The-Go Snack
Molly Knudsen, M.S., RDN
