Breakfast is often called the most important meal of the day, and for good reason. A well-balanced breakfast provides essential nutrients and energy to kickstart your day. However, mornings can be hectic, making it challenging to prepare a nutritious breakfast. Meal prepping savory breakfasts can be a game-changer, ensuring you have a healthy and delicious option ready to go, even on the busiest days.
The Importance of a Savory Breakfast
Many people tend to lean towards sweet breakfasts, but savory options offer a delightful change and can be packed with nutrients. Savory breakfasts often include ingredients like vegetables, lean proteins, and healthy fats, providing a balanced start to the day.
Benefits of Meal Prepping Breakfast
- Saves Time: Preparing breakfasts in advance saves valuable time during busy mornings.
- Healthier Choices: Meal prepping allows you to control ingredients and portion sizes, promoting healthier eating habits.
- Reduces Stress: Knowing your breakfast is ready eliminates the stress of deciding what to eat each morning.
- Variety: Meal prepping encourages trying new recipes and incorporating a variety of nutrients into your diet.
Savory Breakfast Meal Prep Ideas
Breakfast Sandwiches
These sandwiches are a simple magic. Real food meets convenience food meets YUMMY. These can be prepped ahead of time and stored in the freezer for the week. The eggs are baked to barely-set perfection in a sheet pan with crisped bacon and spinach, and they get tucked in under a blanket of melted white cheddar cheese and sandwiched between two crispy English muffin slices. Wrapping them up with foil and stashing them away in the fridge or freezer makes it easy to toast them up on short / hungry notice. Load them with a smashed avocado and a squeeze of sriracha.
Recipe:
- Preheat oven to 300 degrees.
- Cut the bacon into small pieces and fry in a heavy skillet until crispy.
- Add the spinach and stir until wilted.
- Pour the egg mixture into the oiled half sheet pan (13″ x 18″).
- Remove, cool, and cut into rounds using a wide mason jar lid or round cookie cutter.
- Spread English muffins with butter (optional) and place an egg round on each one.
- Refrigerate (4-5 days) or freeze (no limit, lol).
- To reheat, you can use the oven, microwave, toaster oven, or some combination of all!
Reheating From the Fridge:
- You can use a toaster oven, regular oven, toaster, or microwave.
- You can put the sandwiches open face or leave them wrapped in foil.
- The preferred method is wrapped in foil in the oven. Set the oven to 425 and toss that breakfast sandwich right on in. Bake it for 8-10 minutes if the oven is already hot, but if not, put it in while it’s preheating and leave it in a little longer - about 10-15 minutes.
Breakfast Burrito Bowls
These make-ahead bowls are wholesome, filling and endlessly customizable. Any and all meal-prep tips and grocery store shortcuts are welcome.
- Preheat the oven to 425℉, and lightly grease or spray a large, rimmed baking sheet (or line with parchment paper or greased foil for easy cleanup).
- Add the potatoes, peppers, and onions to a large bowl, drizzle with 2 tablespoons olive oil, and sprinkle with salt and pepper. (We use about 1 teaspoon kosher salt and ½ teaspoon of black pepper at this point. Optionally, you may add everything to a clean produce bag and give it a good shake.)
- Transfer the vegetables to the prepared sheet pan, spreading them out evenly, and then roast for 30-40 minutes, or until the potatoes are lightly golden and tender, stirring after about 20 minutes.
- Meanwhile, crack the eggs into a large bowl, season with salt and pepper (we use about ½ teaspoon kosher salt and ¼ teaspoon pepper here), and whisk until smooth.
- Spray or oil a large skillet set over medium-low heat and then add the eggs. Scramble until the eggs are just barely cooked through and still slightly glossy, and then remove from the heat. (Tip: Slightly undercooking the eggs helps, as the residual heat of the pan continues to cook them, and it avoids overcooking when warming later.)
- Divide the potato mixture and then the eggs evenly among the containers, and then set aside to cool. (Anywhere between 15-30 minutes is good.) Once cool, sprinkle with cheese and green onions, and then cover and refrigerate. Freeze any portions that aren’t eaten within three days.
- To reheat from frozen: microwave at 50% power for 1½ minutes, and then stir and continue microwaving at 50% power until the bowls are reheated, stopping to stir and check heat in regular intervals to avoid overcooking the eggs.
Savory Oatmeal
Move over, sweet oatmeal! Savory oatmeal is a versatile and nutritious breakfast option. Cook rolled oats with broth instead of water and top with roasted vegetables, sautéed mushrooms, or a fried egg. Add a sprinkle of cheese or a drizzle of hot sauce for extra flavor.
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Breakfast Hash
A breakfast hash is a mix of diced vegetables, potatoes, and protein, all cooked together in a skillet. It's a great way to use up leftover ingredients and create a hearty and satisfying breakfast.
Frittatas and Quiches
Frittatas and quiches are egg-based dishes that can be loaded with vegetables, cheese, and protein. They are perfect for meal prepping because they can be made ahead of time and reheated easily.
Breakfast Burritos
Breakfast burritos are portable and customizable, making them a great option for busy mornings. Fill tortillas with scrambled eggs, beans, cheese, salsa, and your favorite protein. Wrap them tightly and store them in the refrigerator or freezer.
Savory Muffins
Savory muffins are a great way to pack vegetables and protein into a convenient breakfast. These muffins are a little more like cornbread than it is like an egg muffin.
Tofu Scramble
For a vegan option, try a tofu scramble. Crumble tofu and sauté it with vegetables and spices like turmeric and cumin to mimic the flavor and appearance of scrambled eggs.
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Tips for Successful Breakfast Meal Prep
- Plan Ahead: Choose recipes and create a shopping list before you start prepping.
- Cook in Batches: Prepare large quantities of ingredients like roasted vegetables or cooked grains to use in multiple recipes.
- Use Proper Storage: Store breakfast meals in airtight containers in the refrigerator or freezer.
- Label Everything: Label containers with the date and contents to keep track of what you have.
- Reheat Properly: Follow reheating instructions to ensure your breakfast is heated thoroughly and tastes its best.
Frequently Asked Questions
How do I prepare a week’s worth of breakfasts on Sunday?
To prepare a week’s worth of breakfasts for a family of four, it’s a good idea to prep three to four breakfast recipes. For example, a breakfast casserole, a baked oatmeal, and a batch of breakfast cookies would provide enough for 29 servings, which would feed four people for breakfast for every weekday morning, plus more.
Can you freeze overnight oats?
Yes, you can freeze fully baked and cooled overnight oats. You can freeze an entire batch or divide into individual servings to freeze for individual grab-and-go breakfasts. Store in freezer-safe containers or bags for up to 3 months. Enjoy servings thawed at room temperature or reheated in the microwave.
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