I know so many people who skip breakfast. When you are rushing to get to work or school in the morning, it can be tough to take time to eat a healthy meal. My strategy is to cook breakfast for the week on Saturday or Sunday. Some of you many think, “I don’t have anytime to meal prep on weekends!” The truth is that there are many make-ahead breakfasts available that do not take long to make. The three breakfast ideas in this post include:

• Breakfast Crumpetwhich
• Slow-Cooked Protein Oatmeal
• Breakfast Burrito

All three of these recipes will keep you full until lunch without making you feel sluggish. They all happen to be vegetarian. They can easily be made vegan. The oatmeal is gluten free and the other two recipes can be modified to be gluten free.

Breakfast Crumpetwhich

If you haven’t had the pleasure of eating a crumpet, a crumpet can best be described as a hybrid pancake English Muffin.  Take the softness and shape of a pancake and combine that with the sourness of an English Muffin. Crumpets are not very caloric compared to other breakfast carbs. The below recipe is per crumpetwhich which is a perfect size for breakfast. Feel free to make a couple of weeks worth and freeze them.

Ingredients (per crumpetwhich)

• 1 crumpet (I buy mine at Trader Joes)
• 3 Veggie Sausage Link/ 1 Sausage Patty
• 1 slice of smoked gouda
• 1 egg

Feel free to make substitutions

Directions

1. Preheat your oven to 400 degrees Fahrenheit

2. Slice each crumpet in half and place them on a foil line baking sheet.

3. Crack your eggs into a silicone molds. They can be silicon cupcake molds. In this case I used silicone egg tart molds which are a bit wider and shallower.

4. Bake until the eggs are firmed and the crumpets are golden, about 15 minutes. Let cool.

5. On top of a piece of foil, put a bottom of a crumpet followed by half a slice of cheese, an egg, the breakfast sausage, the other half of cheese, ending with the top of the crumpet.

6. Enclose the crumpetwhich with foil and freeze. When you are ready to enjoy, microwave the crumpetwhich for 3 minutes (without the foil). If you tightly enclose the crumpetwhich, it will hold its shape while microwaving.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 382
% Daily Value *
Total Fat 17 g	27 %
Saturated Fat 7 g	37 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 201 mg	67 %
Sodium 1071 mg	45 %
Potassium 144 mg	4 %
Total Carbohydrate 30 g	10 %
Dietary Fiber 5 g	20 %
Sugars 0 g
Protein 30 g	60 %
Vitamin A	9 %
Vitamin C	0 %
Calcium	23 %
Iron	20 %

Slow-Cooked Protein Oatmeal

Set it and forget it. This recipe may take a while to slow cook, but all you have to do is combine all the ingredients, press a button, then scoop out delicious oatmeal 8 hours later. The original recipe calls for rolled-oats, but I use steel-cut oats for a more solid texture. Nutritionally steel-cut and rolled oats are the same.

Original recipe: https://dashingdish.com/recipe/crockpot-apple-pie-protein-oatmeal/

Ingredients

• 2 Granny Smith apples chopped into bite size pieces (leave the skin on!)
• 3 cups of milk (I used unsweetened almond milk)
• 1 cup of steel-cut oats
• 0.5 cups of vanilla protein powder
• 1/2 teaspoon of pumpkin spice
• 1 teaspoon of cinnamon
• 1/2 teaspoon of salt
• 2 tablespoons of maple syrup
• 1/4 cup of sugar substitute (I used stevia, but used a lesser amount since it is more concentrated)
• 1/2 a cup of unsweetened applesauce

Directions

1. Pam a slower-cooker
2. Put all the ingredients in the slow-cooker and combine.
   

   

   3. Set the slowcooker to low for 8 hours. The part of the oatmeal touching the slowcooker will get brown and crisp, it is the best part! Pack it up and enjoy.

Nutrition Facts
Servings 5.0
Amount Per Serving
calories 239
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 3 mg	1 %
Sodium 149 mg	6 %
Potassium 266 mg	8 %
Total Carbohydrate 41 g	14 %
Dietary Fiber 9 g	37 %
Sugars 14 g
Protein 8 g	17 %
Vitamin A	11 %
Vitamin C	11 %
Calcium	45 %
Iron	15 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Breakfast Burrito

Most breakfast burritos you buy in restaurants or frozen at the grocery store are usually way too big and will make you feel sick a few hours later. These homemade breakfast burritos are assembled and frozen on one day, and microwaved and enjoyed on many other days. A key enabler to making this recipe healthy is low calorie tortillas. Regular tortillas can be more than 200 calories. Why spend all your calories on the tortilla? Ole Mexican Foods Xtreme Wellness! High Fiber Tortillas are only 50 calories each. They are big and sturdy enough for breakfast burritos and taste great.

Ingredients

• 5 low calorie tortilla
• 16 ounce bag of spinach (wilt in a hot pan and press out all the liquid)
• 1.25 cups of reduced fat shredded cheese
• 5 eggs (scrambled)
• 2 Vegetarian Sausage (Field Roast, cut up and brown)

Directions

1.Cut 5 squares of aluminum foils and place a piece of paper towel on top.

2. Place a tortilla on top of each paper towel and a quarter cup of shredded cheese on top of each tortilla in the center.

3. Place the remaining ingredients in a large bowl and crush them together with a spoon.

4. Divide the mixture among all five tortillas.

5. If you’ve ever been to Chipotle, you’ve seen how they wrap burritos. Wrap the burritos that way and then wrap the burritos with the paper towel, then the foil.

6. Freeze. To enjoy, unwrap the foil, but keep the paper towel on the burrito. Microwave for 3 minutes. Enjoy!

Nutrition Facts
Servings 5.0
Amount Per Serving
calories 310
% Daily Value *
Total Fat 27 g	41 %
Saturated Fat 5 g	24 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 201 mg	67 %
Sodium 700 mg	29 %
Potassium 89 mg	3 %
Total Carbohydrate 18 g	6 %
Dietary Fiber 13 g	50 %
Sugars 2 g
Protein 32 g	64 %
Vitamin A	109 %
Vitamin C	20 %
Calcium	38 %
Iron	27 %