HH Fitness

eggs

Meal-Prep Breakfast Burritos (freezer-friendly!)

Haley HansenComment

WHAT’S INSIDE:

  • eggs - one of the highest quality sources, eggs can definitely be deemed a “superfood”, if that’s your thing. they’re full of high-quality protein, healthy omega-3 fats (if you buy organic + pasture-raised), choline, and more.

  • cottage cheese - if you’ve never scrambled your eggs with cottage cheese, NOW is the time! they turn out so fluffy and smooth, and are packed with a whopping 15 more grams of high-quality protein!

  • cheddar cheese - well, of course. is a breakfast burrito complete without at least a little bit of cheese? pick any kind you like, but I love sharp cheddar.

  • spinach / peppers / onions - fiber and flavor! adding low-starch vegetables to breakfast is a great way to boost fiber intake right away. quickly saute these for a juicy crunch and a bit of sweetness!

  • tortillas - pick your favorite! any tortilla large enough to wrap will work here. my favorite is the Siete Grain-Free Burrito Size Tortilla, but feel free to use any tortilla you like.

RECIPE:

8 large eggs
2/3 cup low-fat cottage cheese
1/4 cup shredded cheddar cheese
2-3 cups of spinach
2 bell peppers, thinly sliced lengthwise
1/2 yellow onion, thinly sliced
1 whole avocado, thinly sliced
Salt and pepper, to taste
4 burrito-size flour tortillas (I love Siete Grain-Free Burrito Size Tortillas)
For serving (optional):
Salsa
Sour cream or Greek yogurt
Hot sauce

  1. Heat a large nonstick skillet over medium heat, add about 1/2 tablespoon oil and swirl to coat.

  2. Add the sliced peppers and onions, season with salt and pepper, and saute until just charred on the edges. Reduce the heat to low and stir in the spinach until wilted. Transfer to a plate to cool.

  3. Whisk the eggs egg whites, and about 1/2 of the shredded cheese until combined, and season with salt and pepper. Add just a dash more oil to the skillet and swirl. Pour in the whisked eggs and use a rubber spatula to gently scramble the eggs as they cook. Once cooked, transfer to a plate to cool.

  4. Assemble the burritos. Lay 4 tortillas flat on your counter top and sprinkle a handful of the remaining shredded cheese onto the center of each tortilla, slightly offset to one side. Next, add the scrambled eggs, followed by the veggies, and finally, the avocado slices.

  5. Fold the shorter side over the filling, then fold sides over the top and roll tightly into a burrito.

  6. Heat the skillet once again over medium heat and add the burritos seam side down into the skillet. Cook for about 2 minutes, then flip and cook for another 2 minutes.

  7. Remove from the skillet and wrap tightly in plastic wrap, then store in the fridge or freezer until ready to eat. Reheat in the microwave or toaster oven until desired temperature is reached. Enjoy!

Healthier Classic Egg Bake (seriously, so good!)

BreakfastHaley HansenComment

There’s nothing like a homemade egg-bake. This Healthier Classic Egg Bake uses organic pasture-raised eggs to bump up the nutrient density! Your crowd will love this recipe for holidays and special occasions, or a weekly meal-prep staple.

WHAT’S INSIDE:

  • organic pasture-raised eggs: I buy a dozen local organic pasture-raised eggs from my Whole Foods market - here’s why. research shows pasture-raised hens produce eggs with more omega-3 fats, vitamin D, vitamin E, and beta-carotene than even free-range or cage-free eggs!

  • full-fat Greek yogurt: yes, full-fat! emerging research shows an inverse relationship (1) or no association (2) between full-fat dairy consumption and metabolic diseases or cardiovascular disease. additionally, plain full-fat dairy products typically have no added sugars or sugar alcohols, while the low- or reduced-fat counterparts do. fat = flavor, so use it!

  • cheddar cheese: is it really an egg bake without cheddar cheese? my favorite is Tillamook Extra Sharp Cheddar, or a local sharp cheddar if I can find one. whatever you do, just don’t buy it already shredded. take a few extra minutes (and upper body exercises) to shred your own and you will thank me for it!

  • peppers, shallot, garlic: more flavor and a few veggies!

  • chicken or turkey sausage: an essential egg-bake component, sausage adds a smokey, umami flavor and a meaty richness. look for a brand that doesn’t use meats from animals fed antibiotics, nitrates or nitrites, or sugar in the sausage.

RECIPE

12 organic pasture-raised eggs
About 1 cup cooked chicken or turkey sausage
½ cup full-fat Greek yogurt (plain)
½ cup shredded cheddar cheese
1 red bell pepper, diced
1 medium shallot, diced
2-3 garlic cloves, minced
Salt and pepper, to taste
For serving (optional):
Salsa
Extra cheddar cheese
Avocado
Sliced green onion
Hot sauce

  1. Preheat the oven to 350F and lightly grease an 8x8 baking pan with oil.

  2. To the baking pan, add the diced bell pepper, shallot, and minced garlic. Toss to coat lightly in the oil and bake for about 8 minutes, or until the shallot appears opaque and the garlic is fragrant. Remove from the oven and temporarily set aside.

  3. In a large mixing bowl, whisk together the eggs and Greek yogurt until smooth. Small bubbles should appear at the surface and the mixture should look completely homogenous.

  4. Next, stir in the shredded cheese and sausage, and season with salt and pepper.

  5. Carefully pour the egg mixture into the baking pan and stir gently to pick up the bell pepper, shallot, and garlic from the bottom and incorporate.

  6. Bake for about 26-28 minutes, or until the edges are golden brown and the center is set (it doesn’t wiggle when you gently shake the pan).

  7. Remove from the oven and cool completely before slicing. Serve with desired additions and enjoy!

  8. Store leftovers in an airtight container in the fridge for up to 4 days, or in the freezer for up to 2 months.