We've all heard that breakfast
is the most important meal of the day, right?
Why not make your life easier and meal prep it?
Today I'm sharing five easy grab-and-go breakfast ideas
that are just perfect for busy mornings.
Hey guys, welcome back to my channel,
it's Taylor from The Girl on Bloor.
I'm all about sharing easy meal prep strategies
so that you can save time, money, and stress.
The breakfast recipes I'll be sharing with you today
come together in around 40 minutes or less,
and will help you start your day filled with energy.
We'll be meal prepping
the famous Starbucks spinach feta wrap
along with some five-minute yogurt parfaits,
broccoli cheddar baked eggs,
chocolate avocado overnight oats jars,
and freezer-friendly mini breakfast pizzas.
If you're loving these meal prep breakfasts
and want to learn more about how to prep ahead for the week
and get organized, be sure to join
my free five-day meal prep challenge.
It's got everything you need
to kickstart your new healthy habit.
I've linked to it in the description below
so sign up if you're ready to make a change.
Okay breakfast lovers, let's dive right in.
Up first we're making
the popular Starbucks spinach feta wrap.
I'm talking high protein egg whites
with some sauteed spinach,
sun-dried tomatoes, and feta cheese,
all wrapped up in a toasted whole wheat wrap.
They come together super quickly
and you can even freeze them so that your future self
is covered with delicious breakfasts
to power through super busy days.
Okay first up, you're going to make
the sun-dried tomato cream cheese spread.
Take half a cup of softened cream cheese
and add it to a medium-sized bowl.
You can either let it sit out on the counter
for an hour or two to soften,
or you can microwave it for 20 to 30 seconds to soften it
if it's straight out of the fridge.
You'll also finely mince two tablespoons
of sun-dried tomatoes.
Once your cream cheese is softened,
you'll want to microwave another 20 to 30 seconds
just to make sure it's warmed through and pliable,
then you'll mix in your sun-dried tomatoes,
season with a bit of salt and pepper,
and just like that, you've got your spread.
Once that's made, you're going to spray a large skillet
with a little bit of cooking spray
and then cook the spinach over medium-high heat
for one to two minutes until wilted.
Once that is cooked through,
transfer the spinach to a plate or bowl and set it aside.
Now here's the trickiest part of the whole recipe,
and that's making the egg white omelet.
You can use either egg whites from the carton,
or you can use whole eggs and separate them.
I find the taste is similar
so this is very much a personal choice.
Now I just talked about being lazy most of the time
and I always wanna speed up the cooking process,
so I buy the kind in the carton,
but if you're looking to use whole eggs,
you can use eight eggs
and then separate them by cracking them,
then using a bowl to catch the egg whites
as you strain the whites from the yolk.
Save the yolks for another recipe
or even just for another breakfast.
Now, egg whites are definitely more finicky
and are more likely to stick
to any type of pan you're using,
but we are gonna avoid that today by using extra butter,
like two tablespoons worth.
For whatever reason,
I find that butter helps keep eggs and egg whites
from sticking to a pan a lot better than olive oil alone.
So add your two tablespoons of butter
to the same skillet that you sauteed the spinach in
and then add one cup of egg whites,
seasoning with salt and pepper to taste,
and keeping the heat at a nice medium-low.
We're making an omelet here,
so you want the egg whites to set in the pan
but you don't want the bottom to burn either
so you need to be careful with the heat.
Once it starts to set and firm up, take a spatula
and just run it around the edges of your omelet
to see how it's doing
and make sure it isn't sticking to the bottom.
When it's mostly set but still a bit watery,
which should be after about five minutes or so,
you can fold the omelet up into thirds using the spatula
and then flip it over so it cooks on all sides
and finishes cooking through.
You'll then remove your egg white omelet
and let it rest on a plate
before slicing up into five pieces
for the five wraps you're about to make.
Now you're going to take a whole wheat wrap
and spread just a bit of your cream cheese spread on there.
Top with your wilted spinach,
then add a piece of egg white omelet.
You'll want all of this to be slightly off center
and leaning more towards one side of your wrap
to make it easier to roll up.
Add some feta cheese and sun-dried tomatoes
overtop of the egg white, and now it's time to roll.
Tuck two ends of your wrap in,
and then push your ingredients towards you
as you start to roll away from you.
It's honestly so hard to describe the folding process
but hopefully I'm doing it justice.
Now that everything is rolled up and tucked inside,
you have one last step and that is to toast your wrap
for one to two minutes over medium-high heat
in the same skillet that you've been using all this time.
I like to do all the wraps at once,
so repeat the filling and folding process for all the wraps
and then add them all to the skillet,
toasting on either one side or both sides,
whichever you prefer,
and then you have breakfast set for the week.
At this point, you can store them in the fridge
for up to five or six days,
or you can freeze them for up to three months.
Either way, whether you are refrigerating or freezing,
wrap each of them up in saran wrap
just so they don't stick together
and then keep them in a large freezer bag.
If reheating from out of the fridge,
you can microwave for one minute
or reheat in a 350 degree oven for five minutes.
If freezing, just take one out of the freezer one at a time
and microwave for two minutes
or reheat in a 350 degree oven for 10 minutes.
As much as it kills me to have you turn on the oven
and waste hydro for one wrap at a time,
I do recommend the oven method
as it toasts them and gets them crispy again,
but one way around this is to use a toaster oven
for those of you lucky enough to have one,
or try reheating in a skillet for a few minutes.
Phew, that was a lot of instructions,
thanks for bearing with me there.
If you can't be bothered to remember
everything I just fired off, I've got all of the freezing,
storing, and reheating instructions on my blog
and I've linked to that in the description of this video
so head there for all the deets.
When you're ready to wolf down your spinach feta wraps,
you'll slice them in half and enjoy them warm and toasted.
Oh my God, you guys, they are so good.
I could eat them every single day of my life,
I'm so obsessed.
Okay, moving along.
We're going to make my healthy meal prep yogurt parfaits.
I love this recipe
because it makes enough for four servings,
it's easy to make in advance,
and it's the perfect breakfast to enjoy on the go.
What's also great about this recipe
is that while you have your basic parfait components,
you also have the freedom to get creative
and use different ingredients if you'd like.
The options are truly endless with this recipe.
Alright, get started by prepping your ingredients.
Dice up one mango,
and then set aside half a cup of raspberries
and half a cup of blueberries.
Now, grab your mason jars
and layer in about a quarter cup of Greek yogurt
at the bottom of each jar.
You can even use dairy-free yogurt
or even flavored yogurt if you prefer,
but I find you get more than enough sweetness
from the granola and the berries.
Once you've got your yogurt in there,
layer in a quarter cup of granola,
followed by the mixed fruit.
Just divide all the amounts you prepped before
among the jars.
If you're feeling really creative
and have a bit of extra time,
you can make your own homemade granola.
I've linked to my favorite ever recipe for homemade granola
in the description of this video.
It's so addictive and way better than store bought
so head on over to my site to learn how to make it.
And there you have it,
a super easy, delicious breakfast
that you can prepare in advance for the week
in just about five or 10 minutes.
This is my go-to, don't-have-time-to-meal-prep recipe.
These yogurt parfaits will stay fresh in the fridge
for up to five days but you should be warned
that the granola may not stay as crisp as adding it fresh
so you may want to store the granola separately for the week
and just make yogurt and fruit jars
with little containers of granola on the side.
It all depends on how picky you are with your textures.
Alright, on to our next recipe.
Now we're going to make broccoli cheddar baked eggs.
I love this recipe
because it comes together with very little prep
and these little bites are just filled with protein.
Did I also mention that they're freezer-friendly?
Okay, start by preheating your oven to 350 degrees.
While the oven warms up,
chop up one head of broccoli into small pieces
and grate one cup of cheddar cheese.
If you're not a fan of broccoli,
you can add any other veggies you'd like
such as bell peppers, mushrooms, spinach,
asparagus, or carrots.
You can also use any cheese you'd like,
or add a protein such as leftover ham, bacon, or sausage.
While the oven is preheating, grease a muffin tray
with two tablespoons of butter or non-stick spray.
I find the silicone muffin trays to be a real game changer.
Eggs and muffins stick way less
so you can avoid a massive amount of clean up.
I've linked to the trays that I use
in the description below.
Okay, now that you've got your tray greased,
add it to a regular oven tray for some stability.
Trust me, the last thing that you want
is for egg to spill all over your oven.
And then crack an egg into each muffin cup.
Divide the chopped up broccoli and cheddar cheese
among each cup, season with some salt and pepper,
then place your muffin tray in the oven
and let the magic begin.
If you prefer semi-runny yolks,
bake the eggs for 12 to 14 minutes,
but if you prefer your yolks to be hard,
bake the eggs for 18 minutes.
I like to bake these eggs without whisking them up
to keep the dishes to a minimum and reduce your prep,
but you could always whisk the eggs in a large bowl
with some salt and pepper and divide the mixture
for a different version of egg cups.
When the eggs are finished baking,
take the tray out of the oven, serve and enjoy.
What's great about this recipe is the baked eggs
can last in the refrigerator for up to five days
in an air-tight container.
To reheat, simply place the container
with individual servings in the microwave
and cook on high for one to two minutes.
If you want to freeze the baked eggs
and enjoy them later on,
then let them cool to room temperature after cooking
and freeze in glass meal prep bowls or a large freezer bag.
To reheat, simply microwave two of them at a time
for two to three minutes.
Okay, moving on to our second last recipe,
say hello to these chocolate avocado overnight oats jars.
You'll think you're eating dessert for breakfast, trust me.
To begin, grab a large bowl
and cut one ripe avocado in half.
Remove the pit, then scoop the avocado into the bowl,
and mash until smooth.
You can even use frozen avocado that has been defrosted
for this recipe.
I always keep a bag on hand in the freezer
because it comes in handy for recipes like this.
Once you've got your avocado mashed,
mix in two cups of rolled oats
and two cups of your favorite kind of milk.
You can go with dairy or non-dairy here.
I love using coconut milk for this recipe.
Next, add in one cup of Greek yogurt.
If you're looking for a vegan option,
don't use any yogurt and just add
an extra three-quarters of a cup of non-dairy milk,
or you can try to find a vegan yogurt instead.
Now, mix in half a cup of cocoa powder,
a quarter cup of honey just for a touch of sweetness,
and two tablespoons of chia seeds
for some extra protein and fiber.
Hemp hearts or ground flax are another good option here.
Once the ingredients are mixed together,
divide everything evenly among four mason jars
and top with chopped up pistachios, shredded coconut,
and chocolate chips.
You can add as much
or as little of the garnishes as you'd like.
You can also customize your oats
and try some other fillings like pumpkin seeds,
fresh or dried fruit, nut butter,
or even a scoop of protein powder.
Once you've added all of your desired toppings,
let your oats sit
for at least two to three hours before enjoying.
Or, let the oats sit overnight for the best results.
When you're ready to enjoy your oats,
just take your mason jar out of the fridge
and enjoy it cold.
I don't recommend reheating this recipe.
Okay, four meal prep breakfasts down, one more to go.
Our last breakfast idea
are these freezer-friendly mini breakfast pizzas.
This is the perfect grab and go breakfast,
simply pop one in the microwave
and enjoy it on your way out the door.
Okay, to start, preheat your oven to 375 degrees.
While the oven is heating up, prep your pizza ingredients.
Dice half of a red and yellow pepper,
and then slice up two green onions.
If you're not a fan of green onions,
chives would also work nicely.
You'll also grate one cup of shredded cheese.
You can use your favorite variety, but cheddar,
mozzarella, and provolone are all great choices.
To save time, you can also buy pre-shredded cheese.
I find that it just doesn't melt as nicely,
so you'll wanna make a decision about that.
Now, in a large skillet,
heat up one teaspoon of olive oil over medium-high heat,
then add one package of breakfast sausages.
I prefer to use turkey breakfast sausages for this recipe.
The Lilydale brand is becoming more common
where I live in Toronto,
and I love my local grocery store's maple version.
I get them at Longo's,
which is a grocery store in southern Ontario.
Cook the sausages for about eight to 10 minutes
or until fully cooked, then remove from the heat.
Now, slice six English muffins in half
and add some pizza sauce and shredded cheese.
Finish off with your diced peppers.
By now, your sausages should have cooled down,
so slice them into small pieces
and add to the English muffins.
Place your mini pizzas
on a baking sheet lined with parchment paper
and bake in the oven for ten minutes.
While everything cooks, you can mix together three eggs
and season with salt and pepper in a medium sized bowl.
Now, add one teaspoon
of either olive oil or butter to the skillet
and scramble the eggs for a minute or so until fully cooked.
Immediately transfer them to a plate so they stop cooking.
At this point your pizzas should be coming out of the oven,
so all you need to do is top with the scrambled eggs
and green onions, then serve and enjoy.
If you plan to eat your pizzas within three to four days,
you can store them in an airtight container in your fridge.
But if you wanna keep them for longer, you can freeze them.
Be sure to wrap each pizza individually in plastic wrap,
then store the wrapped pizzas together
in a large freezer bag.
Just make sure that the breakfast pizzas are cool
before you wrap them.
Reheating is simple; you can reheat the pizzas
in either the microwave or a toaster oven
for a couple minutes or until everything is heated through.
Or, you can place the pizzas onto a baking sheet
and reheat in the oven at 350 degrees for 10 minutes or so.
Alright guys, now you know five new healthy breakfast ideas
that I hope you can prepare in advance
so that you can enjoy a super chill work week.
Just grab a serving, then head out the door.
Whether you work from home or head into the office,
these ideas will save you during your busiest weeks.
If you are loving these easy breakfast meal prep ideas
and you want to learn more
about how to prep ahead for the week,
be sure to join my free five-day meal prep challenge
that is linked to in the description below.
It'll help you get organized
so you're never scrambling for work week meals ever again.
Now that you know how to make
these quick and easy breakfast ideas,
I need to know which one of these recipes
you're going to try first.
Be sure to comment below with your favorite
and tag me on Instagram @thegirlonbloor
if you end up trying any of them.
And if you've been finding my videos helpful,
please send my channel to a friend or a family member
who needs meal prep in their life.
Alright guys, thanks for hanging out in my kitchen today,
I will see you in my next video.