By: Meghan Sheen
Breakfast is the single most important meal of the day. It replenishes your glucose, breaks your overnight fast, and helps to keep your energy up for the remainder of the day. Yet, so many of us choose to skip this meal. Maybe we aren’t hungry or maybe we don’t have the time - either way, we are doing ourselves a disservice by skipping it.
I neglected my relationship with breakfast* for a very long time. When I first began training I had to be at the gym around 5 AM. 20 extra minutes of sleep began to weigh far more important than a meal. I can relate to anyone who does not have the time to prepare a well balanced meal at the beginning of their day. I can also relate to the convenience of the breakfast sandwiches that grab our attention as we wait in line for our coffee. I get it. It’s not really fair - that the most important meal of the day has such awful timing.
Well, what if you could prepare something on Sunday that would take care of your weekday breakfast plan?
Packed full of protein, easily exchanged flavor profiles, and a whole lot of volume. Egg bakes easily win the Breakfast Babe title. Easily* prepared and portioned, these servings will give you the sustenance you need to power through your morning commute. Not only is this recipe guilt-free, but starting your day on a healthy note will lead to less impulsive eating.
The vegetables are all interchangeable, just make sure that you chop them into relatively similar pieces so that the cooking time is consistent. For those of you who are looking for something lower in fat, leave out the whole egg. And for those of you who want something higher fat , trade 1/2 of the egg whites for 2 whole eggs.
-1/4 Red and Green Pepper
-1/2 Small Yellow Onion
-1/2 Cup Kale
-1 Hawaiian Roll
*You can use 1 slice of your choice bread
Ingredients listed above chopped into half inch cubes
- 1 Cup Applegate Chicken Sausage Cubed
- 1 Carton of Egg Whites
-1 Whole Egg
-1 Rosemary Spring
-1 tbsp Coconut Oil
-Salt / Pepper
-Preheat the oven to 350
-Add the Coconut Oil, chicken sausage and chopped vegetables into a skillet and saute until the onions are slightly transparent and kale has wilted. Combine with chopped rosemary and pour into a 8 inch diameter cast iron skillet (Can use 9x13 baking dish that has been sprayed with cooking spray)
- Pour your egg whites into a large bowl with salt and pepper to taste. Add in chopped bread of choice and gently stir. Pour the egg mixture over the vegetables. Pat everything down with the back side of a large spoon.
-Place in oven for 45 minutes. At 45 minutes, crack whole egg in center of the skillet and return to oven for the remaining 15 minutes of cook time. The center should be set and the edges will be a nice golden brown.
Based on 5 servings: Calories: (150.6) Fat(g): 5.8 Saturated Fat(g) 3.4Carbohydrates(g): 7.5Protein(g): 21