I am often asked for quick and easy breakfast ideas for busy families on the go. Something small, nutritive and portable for adults and children alike.
The two most common morning time challenges are lack of time and lack of appetite.
With this in mind, I have fashioned a nutrient dense, super simple recipe that can be made ahead of time and simply warmed up (or eaten cold, as desired).
These muffin sized egg & veggie bakes work well for breakfast, lunch or snack and can be easily transported to work, school or the sports field.
I used the vegetables that I happened to have in the fridge for this recipe but you can custom make whatever mixture suits you and your family best. You could also add sliced meat to the egg mixture, as desired.
You can use regular sized muffin cups or mini muffin cups (as pictured above).
For some children, the optics of size makes a big difference. If your child is a discerning eater, she/he may feel less overwhelmed or intimidated by a small bite sized portion than a larger portion. You could also invite your child to choose the ingredients in these egg bites as a way of empowering them. The more involved your child is in the process and preparation, the more likely they will be to eat their wonderful creations. You will find that their interest and excitement for food increases with their participation.
Egg & Veggie Bakes to Go
1/3 cup milk
1/4 cup plain Greek yogurt, optional but it adds quality protein
1/2 cup shredded cheddar cheese
1 – 1 1/2 cups fresh chopped vegetables of choice (I tossed in zucchini, orange bell pepper, onion, Swiss chard and cherry tomatoes)
Sea salt and pepper to taste
Preheat oven to 350 F.
This recipe will make 6-8 regular sized muffin bakes or 20-24 mini muffin bakes.
In a medium size bowl, combine eggs, milk and yogurt if using, whisking to combine. Add cheese and veggies and mix to combine.
Pour egg and vegetable mixture, about 3/4 full, into paper lined muffin cups that have been lightly sprayed with Canola/Olive oil.
Bake mini muffins for approximately 12-15 minutes or until puffed and just firm to the touch. Regular sized muffin cups will take approximately
Studies continue to support the idea that both children and adults who regularly eat breakfast outperform those who do not in cognitive function, memory, productivity, mood and physical performance.