Blueberry French Toast Wraps

Ingredients

• 1 Medium (45g) Whole-Wheat Tortilla (approx. 90 calories, no added sugar. I used Ole brand, Xtreme Wellness, High Fiber, Low Carb tortilla wraps.  I’ve also used Arnold’s Sandwhich Thins and made a french toast sandwich instead of a wrap – just as good, but not as pretty)
• 2 Eggs
• 1 tsp Cinnamon
• 1/2 tsp Vanilla extract
• scant 1/8 tsp salt or to taste
• 2 tablespoons Blueberries
• 1 tablespoon Peanut Butter

Optional Ingredients (not included in calorie count) – Maple Syrup, Shredded Coconut (unsweetened), ⅓ medium diced banana, diced Strawberries

Directions

1. Heat a large skillet over medium-high heat and prepare it with an all-natural cooking spray or coconut oil.
2. Whisk eggs, cinnamon, salt and vanilla together in a shallow bowl. Dip wrap in shallow bowl, making sure to cover the entire wrap with the egg mixture. There will be leftover egg mixture.
3. Lay the wrap flat on the skillet and cook for about 2-4 minutes on each side.
4. Transfer wrap to a plate and use the same heated skillet (you may need more cooking spray or oil) to cook up the leftover egg mixture sprinkled with blue berries, omelet style. Cooking your egg omelet or pancake style makes the egg easier to transfer to your wrap and it also will stay put in the wrap better.
5. Spread peanut butter on the wrap or thin.  Add the cooked egg and blueberry omelet.
6. Roll up your Cinnamon French Toast Wrap. You can add a drizzle of maple syrup and a sprinkle of shredded unsweetened coconut over the top if desired.

Notes:

Yields 1 serving

Nutrition information:  335 calories per serving, 20.6 grams of protein (prepared as above with no optional ingredients).

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Baked Egg Cups

Ingredients:

• Cooking spray
• 12 thin slices of sandwich ham (smoked ham adds a nice flavor)
• 12 Medium Eggs
• Salt
• Pepper
• Paprika

Directions:

1. Preheat oven to 375 degrees
2. Spray muffin tins with cooking spray
3. Line each tin with a piece of ham
4. Crack an egg into each tin lined with ham
5. Sprinkle with salt, pepper and paprika
6. Bake for 20 minutes or until yolk is set and thoroughly cooked

Notes:

The texture is similar to a boiled egg that you don’t have to peel and is already seasoned.   They are good warm or straight from the fridge.  They make a great protein snack or can be a part of a cook-ahead-grab-and-go-breakfast.  I usually pack them by twos in snack bags and eat as my mid morning snack at work.  —very filling!!

Serving:

2 egg cups = 168 calories, 14 grams of protein

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Quinoa Breakfast Hash

Ingredients:

• 1/2 TBS olive oil
• Handful (1/2 cup) fresh spinach
• 2-3 TBS chopped onion
• 2-3 TBS chopped fresh mushrooms
• Garlic salt to taste
• 1/3 of a medium small tomato, cubed
• 1/3 cup of cooked quinoa (leftovers)
• 2 eggs

Directions:

1. Sauté onion, spinach, and mushrooms in the olive oil over medium heat.  Sprinkle with garlic salt while cooking.
2. When spinach begins to wilt and onions start to become clear, add in the tomatoes and quinoa.  Sauté until quinoa is warm. Transfer to plate.
3. Fry the eggs over easy and serve over the quinoa mixture.

Notes:

Makes 1 serving – 298 calories, 18.2g carbs,  18g fat, 16.1g protein, 3g fiber

Optional ingredients could include: low fat sausage or turkey sausage crumbles, cubed ham, leftover steak strips, celery, garlic, or any other veggies you have on hand.

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Baked Spinach, Feta, & Eggs

Ingredients

• 1 TBS olive oil*
• 1 small chopped onion*, chopped (about 1/2 cup chopped)
• 3 oz mushrooms*, chopped (1/3 of a 8oz package – about a cup before chopping)
• 6 oz fresh spinach**, chopped (about 1/2 pkg of Taylor farms large container, 3 cups)
• 6 eggs
• 3 oz reduced fat feta cheese, crumbled (1/2 pkg of Athenos, about 1/2 cup crumbled)
• salt, pepper and/or garlic salt to taste

*optional ingredients

**frozen chopped spinach also works well (1/2 of a 12oz bag) – thaw, drain and squeeze out any excess water

Directions

1. Preheat oven to 350 degrees and spray a 8″x11″ (2 quart casserole dish) with cooking spray.
2. Sauté onions and mushrooms until they start to tender.  I sprinkle the veggies with garlic salt as they cook.
3. Add spinach and continue stirring until wilted.  Add a few more sprinkles of garlic salt if desired.
4. Set off heat and set aside.
5. Whisk eggs together and add desired salt/pepper to taste and the crumbled cheese.
6. Stir the spinach mixture into the whisked eggs.
7. Pour all into the prepared baking dish and bake for approximately 30-40 minutes or until middle is set.
8. Cut into 6 servings.

Serve warm between 100 calorie Bagel thins or Arnold’s Sandwich Thins for a great snack or part of a healthy breakfast.

Stores well in an air tight container in the fridge for an easy cook-now-heat-&-eat-later option.

Notes:

To make chopping easier, I used my handy dandy oxo salad chopper.  It just happens to be one of my favorite kitchen gadgets!!

Nutrition information: 127 calories per serving, 9.5 grams of protein (prepared as above with all optional ingredients).  Arnold Sandwich Thin or Bagel adds 100-110 calories and 4 grams protein.

Recipe Credit

Adapted from organizeyourselfskinny.com: Spinach and Feta Oven Omelet Breakfast Bagel Sandwich

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Turkey Sausage & Egg Burrito

Ingredients:

• 1-lb lean ground turkey breast (at least 93% lean)
• 1/2 TBS sage
• 1 tsp salt
• 1/4 tsp pepper (I use cayenne pepper to make it spicy)
• 1 tsp crushed red pepper
• one dozen eggs
• salt and pepper to taste
• 3 cups spinach (optional, but adds flavor and moisture – if omitting, you may want to add a low fat cheese)
• garlic salt
• 8 slices of Joseph’s multi-grain flat bread or other whole grain tortillas

Directions:

1. Combine the first five ingredients (to taste) in a large bowl squeezing and kneading to work the spices into the meat. Brown in a skillet until done.  Set aside.  This makes a spicy sausage mixture.  For mild, use black pepper instead of cayenne and omit the crushed red pepper.
2. Whisk eggs together in a medium bowl with salt and pepper. Scramble in a nonstick skillet coated in cooking spray over medium heat until done.  Set aside.
3. Place spinach in a nonstick skillet coated with cooking spray or olive oil, sprinkle with garlic salt (to taste) and wilt.  Set aside.
4. Divide sausage, eggs and spinach between the 8 slices of flat bread.  Roll into burritos.
5. Use Ziploc bags to package and store in fridge or freezer until ready to eat. (to serve now, skip this step 🙂
6. When ready, warm thawed burritos in the microwave and then brown on a George Foreman grill or in a skillet before serving.

Notes:

Very filling!  Great for breakfast or lunch!!

285 calories, 27 grams protein, 14 grams carbs, 14 grams fat per serving

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