Let’s be honest, mornings can be insane. So while we may wish we had the time for a freshly-made home-cooked breakfast, the reality is that we need something fast that we can grab & go.
With a little planning and prep work, it’s easy to make nutritious breakfasts ahead of time – then freeze – for a nutritious breakfast on the go.
Protein Pancakes: Flapjacked Protein Pancake and Baking Mix
- Nutrition facts per pancake: 57 calories, 1 gram fat, 100 mg sodium, 6.5 grams carbohydrate, 1.4 grams fiber, 5.7 grams protein.
- Ingredients include whole oat flour, buttermilk, whey protein isolate, pea protein, organic coconut flour, and stevia extract.
- Make an extra batch or two on the weekend, freeze, and pop into toaster or toaster oven for a protein-breakfast in a flash!
Protein Packed Breakfast Burritos (recipe below)
- Per serving: 370 calories, 24 grams fat, 8 grams saturated fat, 716 mg sodium, 24 grams carbohydrates, 13 grams fiber, 4 grams sugar, 28 grams protein
- Make ahead of time, wrap in plastic wrap or foil to freeze, then just heat & eat!
Almond Butter Zucchini Muffins (GF; recipe below)
- Per serving: 80 calories, 6 grams fat, 0.6 grams saturated fat, 55 mg sodium, 5 grams carbohydrates (4 grams net carbohydrates), 1 gram fiber, 2 grams sugar, 4 grams protein
- Make an extra batch or two, and freeze for up to 6 months
Protein Packed Breakfast Burritos – adapted from Fit Foodie Finds
Makes 4 burritos
- 8 eggs
- 2 tablespoons almond milk
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 1 red bell pepper, minced
- 1 cup spinach, chopped
- 1/2 red onion, minced
- 4 thin slices uncured bacon (no added nitrites or nitrates; can also use turkey or chicken)
- 1/2 teaspoon Paul Prudhomme’s no salt seasoning blend
- 4 La Tortilla whole-wheat low carb large tortillas
- 1/2 cup goat cheese
In a large bowl, whisk eggs and almond milk. Set aside. Heat olive oil and garlic in a medium skillet set over medium-high heat. Add red pepper, spinach, and onion, and sauté 3–5 minutes, or until onions begin to turn translucent. Add eggs, reduce heat to medium and cook another 3–5 minutes, until eggs are set.
Place 1/4 of the egg mixture and a piece of bacon on top of each tortilla. Top with cheese. Enjoy immediately, or wrap tightly in plastic wrap or foil to take on the go.
Per serving: 370 calories, 24 grams fat, 8 grams saturated fat, 716 mg sodium, 24 grams carbohydrates, 13 grams fiber, 4 grams sugar, 28 grams protein
Gluten Free Almond Butter Zucchini Muffins – adapted from My Fitness Pal
Makes 24 mini muffins
- 1 cup zucchini, grated
- 1 cup creamy almond butter
- 2 tablespoons maple syrup
- 2 large eggs
- 1 scoop Designer Whey Natural Vanilla Powder
- 2 tablespoons Swerve
- 1/2 tablespoon chia seeds
- 1 teaspoon apple cider vinegar
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
Pre-heat oven to 375°F and prepare a mini muffin tin by spraying well with cooking spray, or line the tins with paper liners. Set aside.
Add all ingredients into a medium-sized mixing bowl and stir until well combined. Fill each muffin tin about ¾ full with the muffin mixture.
Bake for 7-8 minutes, or until the tops are set and a toothpick inserted into the center comes out clean without any batter. Allow muffins to cool for 5-10 minutes or until they are firm enough and cool enough to handle. Store airtight in the fridge for about 5 days, or in the freezer for up to 4 months.
Per serving: 80 calories, 6 grams fat, 0.6 grams saturated fat, 55 mg sodium, 5 grams carbohydrates (4 grams net carbohydrates), 1 gram fiber, 2 grams sugar, 4 grams protein.
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