Meal Prep Egg Bake Breakfast

May 13, 2018

Being the first meal of the day, breakfast is important because what you eat will influence the way you feel for the entire day. If you don’t eat breakfast, you will likely lack energy. If you’re like me, you are all about sleeping as late as you possibly can without being late to work in the morning, so meal prepping for breakfast is an absolute must. This egg bake is my go-to protein source; it’s so easy to just pop it in the microwave for a minute in the morning and it tastes delicious. I split this recipe into 5 servings so I have one for each day of the work week, but it can be split how ever you'd desire.

 

I recommend pairing this recipe with a complex carbohydrate source, as it’s mostly composed of protein. The body’s main source of energy comes from carbohydrates so it is essential to have a well balanced meal.

 

What You’ll Need:

  • 3 large eggs

  • 1.5 cups egg whites

  • 75g onion, chopped

  • 75g bell pepper, chopped

  • 100g spinach

  • ¼ tsp paprika

  • ¼ tsp crushed red pepper

  • Salt and pepper to taste

  • 40g shredded reduced fat mozzarella cheese

  • Olive oil cooking spray

  • Optional toppings: salsa, fresh cilantro

 

How to Prepare:

  1. Preheat the oven to 375º F. 

  2. In a frying pan coated with olive oil cooking spray over medium heat, sauté the spinach.

  3. In a bowl, scramble the whole eggs. Mix in the egg whites and stir well.

  4. Add the chopped onion and bell pepper to the mixture as well as the cheese and all spices. Mix well.

  5. Spray a 9x13 inch baking dish with cooking spray.

  6. Pour the egg mixture into the baking dish, followed by the spinach. Stir so that everything is evenly distributed.

  7. Bake in the oven for approximately 25 minutes or until the mixture is not liquidy.

  8. If made for meal prep, cut the bake into 5 pieces and individually package. Store in the refrigerator for up to 5 days.

  9. Garnish with salsa and fresh cilantro if desired.

 

Preparation Time: 10 minutes

Cook Time: 25 minutes

Total Time Required: 35 minutes

Number of Servings: 5

 

Calories: 107

Protein: 14.3g

Carbohydrates: 2.6g

Fat: 3.2g

 

*Macronutrients and calories will differ slightly depending on brands of ingredients used. The macronutrients calculated here are for a single serving, excluding the optional toppings.

 

 

Enjoy!

 

Mandi.

 

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