On the Go Breakfasts (Prepping the Night Before)

You’re more of a planner, you set out your gym clothes, shoes, protein shake, and everything you need for your busy day at work the night before. You come home after work and play chef. You are the perfect person to make breakfast for the next morning or two. In this blog post we are going to give examples of 5 recipes that require 5-15 minutes of prep and some 30-40 minutes of cook time. With a warm oven and being around the kitchen already these will be easy ones to make at those times or to pull out the crock-pot or any other slow cooker you want.

 

Hopefully by now you’ve read the first post and you have some ideas for quick breakfasts. This follow up post will allow now provide options for those who want to cook the night before and then have it ready to go when they wake up. This will include potentially using the crock, instant or steam pots.  

 

 

Recipe 1: Breakfast Taco Scramble (4 servings)

 

Serving = ¼ Portion of recipe

Calories: 450

Carbs: 25g

Pro: 46g

Fat: 19g

 

8 large eggs, beaten 592 cal/8g cho/48g pro/40g fat

½ cup reduced fat Mexican blend shredded cheese 180cal/2g cho/16g pro/12g fat

1 lb lean ground turkey 480 cal/0g cho/104g pro/6g fat

2 tablespoon bell peppers 15cal/3g cho/1g pro/0g fat

1 small onion 33 cal/8g cho/1.5g pro/0g fat

4 oz can tomato sauce 70 cal/8g cho/1.5g pro/0g fat

1 bag of potatoes (quartered) 1956 cal/444g cho/ 50g pro/ 8g fat

¼ cup water

 

Directions:

  • In a large bowl beat eggs, season with seasoning salt & add the cheese.
  • Preheat oven to 425F.  Spray a 9 x 12 casserole dish with oil.
  • Add potatoes 1 tablespoon oil, 3/4 teaspoon salt, garlic powder & black pepper & toss.
  • Bake until tender, tossing every 15 minutes, about 45 minutes to 1 hour.
  • Meanwhile, brown turkey in skillet, medium heat, break up as it cooks.
  • Add onion, pepper, tomato sauce, water. Stir & cover, simmer 20 min
  • In another skillet, add eggs, 1/4 teaspoon salt & scramble, cook 2-3 min.
  • Serve as 3/4 cup turkey & 2/3 cup eggs, divide potatoes & top with 1 tablespoon shredded cheese and serve with salsa on the side.

Recipe from: Skinny Taste

 

 

Recipe 2: Powell Performance’s Overnight Oats-Peanut Butter & Jelly

 

Calories: 280, Protein: 13g, Carbs: 43g, Fat: 13g

Overview:

Prep Time: 20 Minutes

Cook Time: 4 hours plus in refrigerator

Total Time: 4 hours 20 minutes

Ingredients:

  • ½ cup of rolled oats
  • 3/8 cup greek yogurt
  • 3/8 cup milk OR almond milk
  • 2 teaspoons of chia seeds
  • ½ teaspoon vanilla extract
  • 3 tablespoons raspberry jam (seedless)
  • 3 teaspoons peanut butter (smooth or crunchy)
  • 1 tablespoon raspberries (optional topping)
  • 1/3 cup of chopped peanuts (optional topping)

Directions:

  • Add oats, milk, yogurt & chia seeds in a mason jar, resealable container, or a bowl
  • Add peanut butter, jam, & vanilla to jar
  • Note-you can also layer the peanut butter and jam separately
  • Shake jar or mix/combine with a spoon. Seal & chill in fridge for at least 4 hours or overnight
  • Optional toppings: raspberries, chopped nuts, or glass of milk on side

 

 

Recipe 3: PP’s Greek Yogurt Muffins-Strawberry

 

Calories: 145, Protein: 5g, Carbs: 20g, Fat: 5g

Overview

Prep Time: 5 minutes

Cook Time: 15-18 minutes

Total Time: 20-30 minutes

Number of Servings: 12 (1 cup = 1 serving)

 

Ingredients:

  • Pre-made muffin mix (see below for recommendations on brands)
  • 2 whole eggs or liquid egg replacement
  • 1 cup milk or almond butter
  • 1/3 cup greek yogurt (plain)
  • 1 cup diced strawberries

Directions:

  • Preheat oven to 375
  • Grease 12-cup muffin tin with non-sitck cooking spray or use silicone liners (NO PAPER LINERS!)
  • In a large bowl, stir mix, milk, eggs, and greek yogurt until blended well
  • Slice the strawberries until you have a cup full
  • Evenly pour batter into all 12 cups that are greased or have silicone liners
  • Evenly distribute the diced strawberries into the 12 muffin cups
  • Bake 15-18 minutes or until a toothpick comes out clean
  • Let muffins cool 5-10 minutes before serving, if extra strawberries, you can use as topping

 

 

Recipe 4: PP’s Egg Muffin-Spinach & Parmesan Cheese

 

Calories: 107, Protein: 9g, Carbs: 1g, Fat: 7g

 

Overview:

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Number of Servings: 12 (1 muffin = 1 serving)

 

Ingredients:

  • 10 large eggs
  • 5 cups spinach (raw & chopped)
  • 5 cups grated parmesan cheese
  • ½ teaspoon dried thyme
  • 1 ½ teaspoon salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper

Directions:

  • Preheat oven to 400F. Line 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  • In a large 4 cup measuring cup or mixing bowl, crack in eggs & whisk together with salt & black pepper.
  • Whisk in garlic powder & thyme until combined. Stir in spinach & parmesan. Divide into muffin tins 2/3 full.
  • Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

 


Recipe 5: Vanilla Chia Seed Pudding

 

3/4 cup almond milk (unsweetened) 35cal/1.5g cho/0g pro/4g fat

2oz Maple syrup to serve on the side (optional) 147 cal/37g cho/0g pro/0g fat

1 tsp pure vanilla extract 12cal/1g cho/0g pro/0g fat

2oz chia seeds 176 cal/24g cho/9g pro/18g fat

Nuts, berries, fruit, coconut flakes for topping (optional) – not included in math

 

Serving = 8oz portion

Calories: 370

Carbs: 49g

Pro: 9g

Fat: 22g

 

Directions:

  • In any glass container with tight seal, add ingredients in the following order: milk, maple syrup, vanilla and chia seeds.
  • Add optional toppings in the morning, use bigger jars
  • Stir well, let sit 1 minute & stir again, preventing lumps.
  • Refrigerate overnight. When ready to eat, stir well add optional toppings.

 

Recipe from: Vanilla Chia Pudding

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