Healthy Breakfast on the Go

I am always on the go (aka running late to work) and if you don't plan, it is really hard to eat healthy. That is why I make time each week to prepare some "eggies".  It's like a mini quiche without the crust! 

I have this for breakfast EVERYDAY so I change the ingredients weekly. We all know that you can make something that is healthy but if don't like or are tired of the ingredients, it will not get eaten and you will be more likely to make bad choices. Which is why this recipe is so fabulous: you are able to change this recipe to what YOU like, when you like!


Basic Recipe:
4 ounces meat 
1/2 veggie #1 
1/2 veggie #2 
1/4 veggie #3
6 large eggs 
1/2 cup sliced or shredded low-fat cheese (optional)

This weeks Recipe:
4 ounces Turkey Sausage
1/2 c Onions
1/2 c Chopped Spinach
1/4 c Sundried Tomatoes
6 large eggs 


Meat options: Choose a meat that is tasty like Canadian bacon, turkey sausage or crumbled bacon. 
Veggie options: green pepper, mushrooms, onion, spinach, asparagus, zucchini, broccoli, sun-dried tomatoes, green onions, roasted red pepper, poblano, kale.

Directions: Preheat oven to 350°F.  Coat a 6 cup non-stick muffin pan with cooking spray or line with foil baking cups + cooking spray . (I like to use a silicone muffin pan since I make these so often plus it makes super fast clean up.) In a medium non-stick skillet, cook the sausage, peppers, onions and mushrooms for 5 minutes, or until sausage is no longer pink. Salt & pepper veggie mixture and then evenly divide into 6 muffin cups, cool slightly. Whisk eggs and add one egg per muffin cup. (I like to stick ,my fork in each cup and mix up all of the ingredients) Sprinkle with cheese, if desired. Bake for 20-25 minutes, or until egg is set in the middle.

Chicky Chick Peas

Its hard to have great snacks around the house that are not only finger food but figure friendly. Chickpeas are in the legume family. They are high in protein and fiber plus they can be used in salads, stews, hummus.... Why can't they be roasted?

beans, beans good for your heart...

I suggest having this snack when you would usually have popcorn, potato chips or the like. 

Simple Roasted Chickpeas

• 1 15-ounce can chickpeas (garbanzo beans), drained
• 1/2 teaspoon olive oil
• 1/4 – 1/2 teaspoon sea salt (or other coarse salt like kosher salt)

Preheat oven to 400˚ F. Drain and rinse chickpeas. Spread the chickpeas on paper towels and soak up the water until thoroughly dry. Place the dried chickpeas in a medium bowl. Drizzle in the olive oil and toss gently with a large spoon. Sprinkle with sea salt. Toss again. Spread chickpeas on baking sheet in a single layer. Bake 30 – 40 minutes, stirring halfway through, until golden brown and crunchy. Add additional sea salt if needed. Serve.

Usually I make one batch, split it into two snack sized Ziploc bags and eat this as an afternoon snack instead of chips from the vending machine or leftover bagels in the break room. The best part is that you can never get bored because you can flavor them different each time.

Suggested Roasted Chickpea flavors:

Cilantro & Lime

Rosemary & Roasted Garlic

Your Favorite Cajun Seasoning

Lemon Pepper

Cinnamon & Sugar

Curry & Red pepper 

Jalapeno & Cumin 

Old Bay...

Rosemary & Sea Salt

 Get creative and experiment!