Healthy Recipe: My Favorite Balanced Macro Breakfast

I have always loved breakfast. But over the years, I’ve come to love a hearty, healthy savory breakfast rather than a sugary sweet start to the day.

Lately I’m loving combos that I can make most of during weekly meal prep, and just heat up each morning for a filling, healthy meal.

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Baked Eggs and Veggies with Savory Oats and Sautéed Kale
Serves 5
Prep Time: 20 minutes
Cook Time: 45 minutes
Calories: 360 kCal
Fat: 11g
Carbs: 34g
Dietary Fiber: 8g
Protein: 31g

Ingredients
3 cups liquid egg whites
5 large eggs
1 1/4 cup rolled oats
2 cups vegetable broth
50g diced red pepper
100g cauliflower flowerets, cut into small pieces
100g broccoli flowerets, cut into small pieces
100g asparagus spears, cut into 1 inch pieces
Fresh kale leaves, ripped and removed from stalk
Salt
Pepper
Cholula Chiptole Sauce (or other hot sauce)
Avocado
Pecorino Romano (can substitute Parmesan or nutritional yeast)

Directions

Egg Bake (Weekly Meal Prep)
– Heat oven to 400 degrees. Coat square or rectangular baking dish with cooking spray.
– Pour egg whites into dish. Break eggs into separate areas of baking dish. Do not whisk or mix. Top with salt & pepper.
– Put into oven and cook for 30-40 minutes or until fully cooked, and browning around edges.

Roasted Veggies (Weekly Meal Prep)
– Add vegetables to baking sheet coated with cooking spray. Sprinkle with salt.
– Add to oven, and cook for 20-30 minutes or until veggies start to brown.

Savory Oats (Weekly Meal Prep
– Heat vegetable broth until boiling. Add rolled oats.
– Cook for 5-7 minutes or until softened. Should be al dente, not soft and soupy like oatmeal.

Sautéed Kale (Make to eat)
– Spray medium sauté pan with cooking spray. Add ripped 30-40g of kale leaves to pan, and spray lightly with cooking spray, and sprinkle with salt.
– Cook over medium-high heat until leaves are wilted and starting to brown.

To serve, simply serve out a serving of egg, veggies and oats. Heat in microwave for 1:30-2:00 minutes. Serve eggs over sautéed kale. Top with ~35g of diced avocado, 1 tbsp of pecorino, and doused with hot sauce, as desired.

Enjoy!!

One thought on “Healthy Recipe: My Favorite Balanced Macro Breakfast

  1. Pingback: Healthy Breakfast Recipes To Go « Recipes for Health

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