A lot of the recipes I make come from the Beachbody blog, which is a great resource for a plethora of healthy recipes, most of which are quick and easy to make--my favorite kind of recipes! If you are planning on freezing these meals, make sure that they cool completely first, then wrap them individually per serving (so if the serving is 2 pancakes, wrap 2 together) in saran wrap and then in aluminum foil. I like to then put them in a large freezer bag and label and date them.
8 Breakfasts to make and freeze:
Simple Healthy Pancakes
(Serves 8, 2 pancakes each)
1 1/2 c white whole-wheat flour
3 1/2 t baking powder
dash of salt
1 t vanilla extract
3 T unsweetened applesauce OR half of a ripe banana
1 1/4 c skim milk
2 egg whites or 1 whole egg
Mix all ingredients together until combined. Using a 1/4 c measure, pour batter onto heated griddle (or pan) and cook until done on each side (about 2 minutes on the first side and 1 on the second side). Top 2 pancakes with 1 t maple syrup and 1/2 c fruit, if desired.
2. Egg Cups: This recipe honestly couldn't be much easier. It's on both the Beachbody blog and in Autumn's Fixate cookbook. I made these for the first time this weekend and they are simple and tasty! You can really use whatever vegetable combinations you like. If you don't want to use quite so many eggs, you could divide the recipe in half.
Vegetable Egg Cups
(6 servings, 2 eggs each)
12 eggs
1 c shredded carrot
1 c broccoli florets
salt and pepper, to taste (optional)
Add eggs to a large bowl and whisk to break up the yolks. Add carrot, broccoli, and salt and pepper (if using) and mix together well. Spray a muffin tin with non-stick cooking spray and fill each cup evenly with mixture. Bake at 375° for 15 to 20 minutes, or until eggs come out clean with a pick.
3. French toast: I love French toast and usually this treat is reserved for meals when I am not "eating clean." However, I have found a way around that (yippee!) and it is so super simple.
Very Easy and Healthy French Toast
(2 servings)
2 slices whole-wheat bread
1/2 c skim or unsweetened almond milk
3/4 t vanilla extract
1 egg
1 T maple syrup
dash salt
Mix almond milk, extract, egg, maple syrup, and salt together. Add bread one slice at a time, coating each side. Cook each slice in a pan over medium-high heat (spray pan with non-stick cooking spray or melt 1/2 t coconut oil) for 2-3 minutes on each side. Top with maple syrup and fruit, such as strawberries, if desired.
4. Egg Sandwich or Egg Burrito: Eggs are very popular for breakfast because they are filling, have lots of protein, are low in fat, and cook up pretty quickly. Here are two egg recipes that can easily be wrapped up and frozen for a quick breakfast anytime!
Breakfast Sandwich
(1 serving)
1 whole-wheat English muffin
2 slices turkey bacon, cooked
2 eggs, scrambled
2 T shredded cheddar cheese
Lay turkey bacon, eggs, and cheese on one side of the English muffin and then top with the other side. When ready to eat, warm up in the toaster oven.
Breakfast Burrito
(1 serving)
1 whole-wheat tortilla
1/4 c green bell pepper, chopped
1/4 c onion, chopped
1/2 t olive oil
salt and pepper
2 eggs
1 turkey sausage patty
Add olive oil to a pan over medium-high heat and cook peppers and onions. Whisk the eggs and add salt and pepper to taste (if desired). Once peppers and onions are cooked (about 6 minutes), add eggs to scramble. Meanwhile, cook the turkey sausage patty and crumble it. Add sausage to pan and mix all ingredients together. Put egg mixture into the tortilla, top with cheese, and wrap. When you are ready to eat, you can serve with 1 T salsa and 1 t sour cream.
5. Muffins: Muffins come in so many different flavors that it would be near impossible to list them all. I love blueberry muffins so that is the recipe that I will share with you, but you can find a bunch more here.
Healthy Blueberry Muffins
(12 servings, 1 muffin each)
2 c whole wheat flour
2 t baking powder
1/4 t salt
1/2 c unsweetened applesauce
1 egg or 2 egg whites
1 T vanilla extract
1 c unsweetened almond or skim milk
1 1/2 c blueberries
Preheat oven to 350°. Spray muffin tin with nonstick cooking spray or use liners. Mix all ingredients through almond milk together in a large bowl. Divide mixture into the tin and then plop the blueberries into the tins evenly (if you want to mix the blueberries into the mixture, that's fine, just coat them with some flour so they don't all sink to the bottom). Cook for about 20 minutes or until muffins come clean with a pick.
6. Waffles: I love to make waffles when I have some extra time on the weekends, but with this recipe, you can easily make them and store them in the freezer.
Waffles
(5 servings, 1 waffle each)
2 eggs
2 cups skim milk
2 c whole wheat flour
1 T baking powder
1/2 t salt
1/3 c unsweetened applesauce
Combine ingredients and pour about 3/4 c of the batter into the waffle maker for each waffle. Cook until done, which should take about 5 minutes, depending on the waffle maker you have. When you are ready to eat, top with 1 t maple syrup and some fruit.
7. Oatmeal Bake: I had actually never heard of this until I found a website the other morning. I never though to freeze oatmeal like this! The recipe I originally found was this one for strawberry baked oatmeal, but the more researching I did, I found some others. I tweaked this one slightly and it looks delicious. I cannot wait to try it!
Banana Creme Brulee Baked Oatmeal
(4 servings)
1 c light coconut milk (in a can)
1/4 c maple syrup
1 egg
2 t vanilla extract
1 t cinnamon
dash salt
1 c rolled oats (not quick-cook)
2 ripe bananas, sliced
Preheat oven to 375° and coat baking dish with nonstick spray. Mix ingredients through salt together. Fold in oats and one banana. Lay the remaining bananas over the top of the mixture in the pan. Bake for 30 minutes, or until set in the middle. Cut into four squares and enjoy or freeze to enjoy later!
8. Frittata: Since quiche is something that is not typically on a "clean eating" meal plan, I have decided to share with you a recipe for the next best thing, a frittata! I love frittatas and they are very simple to make. There are a lot of recipes out there, but this one is my favorite!
Spinach and Feta Frittata
(4 servings)
2 cups spinach, chopped and wilted
1 T olive oil
1 c red onion, diced
dash salt
1 Russet potato, cut into small cubes
1/2 c bell pepper, diced
4 eggs
1/2 c feta cheese
1/4 t dried oregano
1/4 t black pepper
Heat olive oil over medium heat in a cast iron skillet or non stick pan that can go in the oven. Cook onion and salt for about 2 minutes, then add the potato and bell pepper until cooked, about 8 minutes. Whisk the eggs and stir in the spinach, feta, oregano, and pepper and then add egg mixture to the pan and cook until set, about 10 minutes. Broil in the oven for about 2 minutes for a nice crispy, brown top. Cut into 4 wedges and serve immediately or wrap up, when cool, to put in the freezer.
I hope you have enjoyed reading about recipes that can be frozen and defrosted when you're ready for a quick, healthy meal but don't have a lot of time. If you have any questions, let me know! Happy cooking and eating!
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