Planning meals ahead of a busy week makes all the difference in maintaining a consistent DASH-friendly day at work or on the go. I have come to enjoy my Sunday morning routine of making breakfast to enjoy while batching some simple go-to meals to carry with me through the busy week ahead.
Make-ahead veggie egg bites are filled with DASH-friendly ingredients and will keep in the refrigerator all week long for a breakfast to grab and go. This batch recipe fills your muffin tins with 12 breakfast cups filled with egg whites, veggie sausage, peppers, onions and cheese. Perfect just out of the oven on your way out the door, or reheat at work! Light on calories, but not flavor these egg bites pack lots of protein and potassium to start your day off just right!
Ingredients (this recipe makes 12 egg bites):
2 cups of liquid egg whites
1/2 cup of skim milk (or your favorite substitute)
2 Morningstar Farms veggie sausage patties
1/2 red bell pepper (diced) 1/2 white onion (diced)
1/4 cup shredded Mexican blend cheese
1/4 tsp Mrs. Dash (Southwestern Chipotle seasoning blend)
1/8 tsp black pepper
Muffin pan & (12) paper cupcake liners
(Pictured with a piece of your favorite wheat toast cut into two pieces, and a side of fresh salsa.)
Preparing this recipe:
Preheat oven to 350 degrees and line your muffin pan with 12 paper cupcake liners. Microwave or heat the sausage patties (45 seconds) to partially cook from frozen. Dice onions, red pepper and partially cooked sausage patties into small pieces. Whisk together egg whites, milk, Mrs. Dash and black pepper. Pour egg mixture into the lined muffin cups filling roughly 2/3 full. Drop sausage crumbles, red pepper and onion into each cup in equal amounts. Top each cup with a pinch of cheese. Bake for 20-25 minutes until eggs rise and firm in the oven. Remove from the oven and place cups on a baking race to cool. Remove paper liners and serve immediately or refrigerate. Reheat each bite in the microwave for 1 minute and enjoy for up to 5 days.
Nutritional Facts (Per serving, recipe makes 12 egg bites):
Cal: 53, Total Fat: 1g, Sat Fat: 0g, Sodium: 130mg, Carb: 3g, Sugar: 1g, Fiber: 1g, Cholesterol: 2mg, Protein: 7g, Potassium: 125mg