A Healthy Breakfast for You Depends on Your Nutritional Needs

My most popular recipe BY FAR is my recipe for Mini Egg Frittatas. These little guys, better known as "egg muffins" are my breakfast go-to Monday through Friday. Healthy protein, fats, and fresh veggies, all combine in an easy-to-make and even easier to eat package and take on the go!

While I definitely love these quick little bundles of nutrition, “variety is the spice of life” and I love changing them up now and then to keep my taste buds interested.

So, here are 5 healthy breakfast recipes that let you shake up your morning routine while sticking to your meal prep game plan. 

5 Ways to Change Up Your Breakfast Meal Prep 

I wanted to give you guys different ways to change up my mini frittatas to fit your needs and your tastebuds. 

Reminder: a healthy breakfast might look a little different for different individuals based on their goals and nutritional needs BUT for the most part you're looking for a good ratio of protein, carbs, and fats. Your activity level and when that activity takes place really has a big impact on what you should be eating and when. Here's are a few simple guidelines to help you figure out what YOU need. 

Guidelines For Nutrient Timing ( WHEN to eat WHAT throughout your day!)

Breakfast Recipe Upgrade!

These mini frittatas are easy to manipulate by adding some extra protein sources, or changing up the veggies. You can also add a side dish to make your breakfast more complete for you. I recommend you make these ahead of time (I make mine every Sunday!) and depending on how many mouths you’re feedin,g they might last you all week.

So, in about 30 minutes you can make breakfast for all of your busy weekday mornings! Time savings, and staying on track for your goals. Total win!

The Original Mini Frittata Egg Muffin Recipe

Ingredients:

Olive oil cooking spray

Roasted Red Peppers

Cherry Tomatoes

Greens - arugula, baby spinach, or baby kale work well

Eggs (1 Egg per Muffin Cup)

Instructions:

1. Preheat your oven to 350 degrees.

2. Grease or in some way prepare your muffin tin(s). I use an olive oil spray.

3. Cut the tomatoes in half and dice up your peppers, distribute them among your muffin tins. I use two tomatoes and about 1 tablespoon of peppers for each muffin cup.

4. Throw a little bunch of greens on top of the tomatoes and peppers in each muffin cup.

5. Crack an egg and plop it right on top of the other ingredients already in your muffin cups. One egg per cup. (You could also scramble your eggs first.. but that means more work. So I skip it!)

6. Bake these in the oven for 23-25 minutes. The yolks won’t LOOK cooked, they’ll be very yellow, but they’re probably solid. The whites should be completely set.

7. Let cool and slide a utensil around the edges to loosen the frittatas. They can be placed into individual containers to take to work or one big one to pull from through the week, depending on your lifestyle. They’ll make it to Friday in the fridge, but after that I’d probably throw them out. Better safe than sorry!

Nutrition Information:

Serving Size: 1 Frittata 

Protein: 6g

Carbs: 2g

Fat: 5g

Total Calories: 80 cals

5 Healthy Breakfast Recipes for Your Activity Levels

Check out these awesome variations of my original egg muffin recipe, and figure out which works best for you, depending on your day, and workout!

1. The Morning Workout:

You need more carbs before and after you workout! Starchy veggies are a GREAT way to get them. 

Revamp: Sweet Potato and Sausage Mini Frittatas

What's in the muffin cup? 

Applegate Farms Chicken and Maple Breakfast Sausage (1 link per cup, cut up into pieces) 

Shredded Sweet Potato

Optional: For more flavor, throw in a little bit of minced fresh sage. 

2. The Evening Workout:

You'll want to save your carbs for later in the day, so focus on healthy fats in the morning for long lasting energy with that protein intake! 

Revamp: Quiche Lorraine Mini Frittatas 

What's in the muffin cup?

Cooked, Crumbled Bacon, 1 strip per cup (try to get the best quality your budget can tolerate here as fatty cuts of meat tend to retain the most chemical additives)

Diced Green Scallions 

Diced Yellow Onion

Optional: Add a touch of nutmeg and a light dusting of parmesan cheese. 

3. The Bored Tastebuds:

You just need a little more flavor to dress up this healthy meal. Kick it up a notch, BAM! with some roasted veggies (my best Emeril impression) 

Revamp: Roasted Veggie Mini Fritattas

What's in the muffin cup? 

Roasted Red Onion

Roasted Zucchini 

Roasted Red Peppers 

Optional: Add some garlic and/or scallions to your roasted veggies.

*Hint: You can roast all of your veggies on one sheet pan ahead of time at 400 degrees for 20 minutes. Just make sure to give them a little olive oil first so they stay moist. 

4. The Cheese Lover:

This is great if you're looking to boost your protein intake. Goat cheese is a lower fat cheese with a lot of protein, plus it tastes great and makes your frittatas extra creamy. If it's a rest day for you, the extra fat will help you meet your calorie goals without the added carbs!

Revamp: Goat Cheese and Herb Mini Frittatas 

What's in the muffin cup? 

Arugula

Diced Scallions 

Goat Cheese 

Optional: Use a goat cheese with herbs or pepper coating the outside. You could also add some fresh dill for a bigger flavor punch!  

5. The Veggie Lover:

Focusing on squeezing more veggies, fiber, and nutrients into your healthy breakfast? You'll be extra full after including these fibers veggies in your meal plan. 

Revamp: Broccoli and Mushroom Mini Frittatas 

What's in the muffin cup?

Arugula

Broccoli Florets

Mushrooms (sliced baby bellas are my favorite!) 

Optional: Add more fresh herbs to completely overhaul the flavor. A dusting of parmesan cheese wouldn't hurt here either! 

Nothing like an easy, healthy breakfast

I hope you LOVE these healthy breakfast ideas as much as I do! And feel free to mix and match these recipes to eat what’s right for your nutritional needs.

Remember, you can always add a side dish to manipulate the overall nutritional content of a meal. Don't be afraid to add a little fruit, or breakfast protein on the side. Avocados or fresh salsa are also a great addition over top of the frittatas themselves.

The sky is the limit! If you try a new version of the recipe, please share it with me! I'd love to hear about it. Just tag me @ashleybrownfitnessnutrition on Instagram or Ashley Brown Fitness Nutrition on Facebook! And, if you have any questions about what your nutritional needs should look like, and what make work best for you, email me, or contact me through my site, and we can talk about it!

About Ashley:

Ashley is a Pilates instructor and entrepreneur in NYC who specializes in biomechanics and exercise nutrition for women. She uses the science behind exercise physiology to empower her clients to lead healthy, happy lives. Her passion project is writing “The LEAN Life Newsletter” which focuses on Lifestyle, Exercise, Active recovery, and Nutrition and serves as the backbone for her online health and fitness programs. She aims to get this information into the hands of as many women as possible so they can feel stronger and more confident in their bodies. Follow her Instagram page for daily fitness and nutrition tips!