Who doesn’t love avocado toast? It’s at the top of the list when I want a quick, healthy, and delicious breakfast (my cottage cheese breakfast toast is another fan favorite!). But, if you are like me and trying to add more protein to your breakfast, avocado toast just isn’t enough. This is why I love making my avocado toast topped with hard-boiled eggs!

Of course, you can also top your avocado toast with scrambled, poached, or an over-easy egg, but nothing beats the ease and convenience of hard-boiled eggs. You can make them in advance and adjust the cooking time depending on how hard or soft you like the yolks (you can use my step-by-step guide for easy-to-peel hard-boiled eggs here). Personally, I love a jammy yolk—but that’s just me!

Adding an egg to your avocado toast creates a more balanced breakfast (or grab-and-go snack) packed with protein, healthy fats, and fiber—the perfect meal to support healthy eating habits.

Ingredients you’ll need

You only need a few simple ingredients to create this well-balanced breakfast toast!

• Toasted Bread: I love to use sourdough bread when making avocado toast. It provides a crispy, tangy base with a chewy texture that complements the toppings. I also love sprouted bread as well.
  
• Ripe Avocado: The star of the show! This adds a rich, creamy texture and is packed with healthy fats, fiber, and essential nutrients. A ripe avocado should be slightly soft when gently pressed but not mushy. If your avocado is too firm, let it ripen at room temperature for a day or two.
  
• Fresh Lemon Juice: A small squeeze brightens up the avocado with a hint of acidity while helping prevent browning.
  
• Hard-boiled eggs: A great source of protein and nutrients, making this meal more filling and balanced. If you want even more protein, skip the yolks and add a few extra egg whites.
  
• Everything Bagel Seasoning: A flavorful blend of sesame seeds, garlic, onion, and poppy seeds that adds the most satisfying crispy crunch and depth of flavor.
  
• Sea Salt: Enhances the natural flavors of the avocado and eggs while bringing out the seasoning blend. This is my favorite brand.
  
• Extra-Virgin Olive Oil: While optional, a drizzle over the top adds richness and boosts heart-healthy fats.

How to make avocado toast with hard-boiled egg

Make easy-to-peel hard-boiled eggs. You definitely want to do this in advance! This is the beauty of hard-boiled eggs. They can hang out in the fridge, ready to go when you are. Plus, they are such an easy and convenient source of protein. If you need a reminder on how to do this, follow my no-fail hard-boiled eggs guide (it won’t let you down!).

Mash the Avocado: Scoop the avocado into a small bowl, mash, and season.

Add to Toast: Spread the mashed avocado over the toast and top with egg slices! Add some seasoning and enjoy.

Easy ways to add more protein to avocado toast:

This breakfast, as it stands, delivers 15 grams of protein, which is amazing. However, I try to start my day with a bit more protein, so here are some easy ways to bump the protein in your avocado toast.

1. Add a couple of extra hard-boiled egg whites, but skip the yolks. Egg whites are pure protein, so it is easy to bump up your protein without adding more fat.
2. Sliced turkey is another excellent option. It’s quick, convenient, delicious, and protein-packed.
3. Serve some turkey bacon on the side. Lower in fat and higher in protein than traditional bacon, it’s the perfect pairing for avocado toast.
4. I make my chicken and apple sausage patties with ground chicken. They’re easy to make, delicious, and protein-packed.
5. Sprinkle on some seeds. Hemp, chia, and pumpkin seeds are all excellent plant-based protein options.

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Avocado Toast with Hard Boiled Egg

Topping your avocado toast with a hard-boiled egg is a quick, easy, and delicious way to give this healthy breakfast an extra pop of protein! You could opt for poached or fried eggs, but hard-boiled eggs are just so quick and convenient. Make your eggs in advance and enjoy a simple, nutritious, two-minute, no-cook meal that packs 15 grams of protein without the fuss!

Course BREAKFAST, snack

Cuisine American

Diet Vegetarian

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 412kcal

Author Dani Spies

Ingredients

• 1 slice (38 grams) toasted sourdough bread* see notes
• 1/2 medium (60 grams) ripe avocado
• Small squeeze of fresh lemon juice
• 1 hard-boiled egg** see notes
• Sprinkle of Everything Bagel Seasoning
• Sea salt, to taste
• Optional: Drizzle extra-virgin olive oil

Instructions

• Scoop avocado in a small bowl. Using the back of a fork, mash the avocado until smooth but still a bit chunky—season with sea salt and lemon juice.
  
• Spread the mashed avocado over the top of the toast.
• Cut the hard-boiled eggs into round slices and then layer them on the mashed avocado.
• Finish with a sprinkle of everything bagel seasoning and a drizzle of extra virgin olive oil, if desired. Enjoy!
  

Notes

*I find sourdough and sprouted grain bread to have the best texture for avocado toast as they are nice and hearty. But you can, of course, use any bread you love or prefer.

**Make your hard-boiled eggs in advance if you want to keep this meal quick and convenient. See my fail-proof guide for how to make easy-to-peel hard-boiled eggs here.

Nutrition

Serving: 1serving | Calories: 412kcal | Carbohydrates: 42g | Protein: 15g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 187mg | Sodium: 454mg | Potassium: 625mg | Fiber: 8g | Sugar: 4g | Vitamin A: 407IU | Vitamin C: 10mg | Calcium: 70mg | Iron: 4mg

© Clean & Delicious

The post Super Quick Avocado Toast with Hard Boiled Egg appeared first on Clean & Delicious.

Did you know that eggs and cottage cheese are best friends? It’s true! Not only does this delicious combination pack in protein, but they are also the perfect base for tons of healthy breakfast options. Whether it’s my cottage cheese and spinach egg bake, cottage cheese pancakes, or these easy egg bites with cottage cheese, this protein-packed duo won’t let you down!

I am turning 50 this year, and one of the daily habits I am committed to is starting my day with protein! A healthy, protein-rich breakfast can help support muscle maintenance, keep you feeling full longer, and prevent mid-morning energy crashes. I aim for about 30 grams of protein per meal, but anywhere between 20-35 grams is a great goal.

This approach to breakfast is not just beneficial for athletes; it’s great for anyone looking to maintain a healthy lifestyle and keep their energy levels steady throughout the day.

Why you will love these grab-n-go egg bites:

• Quick and easy: You can make them ahead quickly, making them super convenient for busy mornings. Just grab them and go!
• Good for you: Cottage cheese and eggs provide a protein-packed, nutritious start to the day. Plus, the veggies add nutrients and fiber.
• Customizable: They are so versatile. Switch up the veggies, add some herbs, or chop leftover meat for endless flavor options. Want even more protein? Try my egg white muffins with cottage cheese.
• Meal-prep friendly: Whip them up on the weekend and have them on hand for the week. This makes it much easier to stay aligned with your healthy eating goals.
• Portable: Perfect for on-the-go breakfasts or snacks. There is no need to stop for fast food when you have these delicious egg bites on hand.

Ingredients you’ll need

This egg bite recipe only requires five ingredients plus seasonings! Here’s what you’ll need:

• Eggs: The main ingredient, providing protein and a fluffy texture to the egg bites. I love using pastured eggs as I find they have the best flavor!
• Low-fat cottage cheese: Adds creaminess and extra protein while keeping the recipe light and healthy. Full-fat or non-fat cottage cheese works as well! I love and highly recommend the brand Good Culture. It has the best flavor and texture!
• Sea salt & black pepper: Always!
• Oregano: A fragrant herb that gives the egg bites a savory Mediterranean flavor. Unexpected and so delish.
• Red bell pepper: Adds a touch of sweetness, vibrant color, and nutrient density.
• Spinach: An easy way to work some extra greens into your diet.
• Feta cheese: Salty, tangy, deliciousness!

Substitutions and variations

This is such a flexible recipe! You can easily make changes based on what you have on hand and what you love. Here are some ideas:

• Cheese swap: Replace feta with shredded cheddar, mozzarella, or goat cheese.
• Veggie variations: Try mushrooms, zucchini, broccoli, or sun-dried tomatoes instead of spinach and red bell peppers. (You can sauté the veggies before adding them to the mix to bring out more flavor and soften them.
• Herb options: Use basil, parsley, dill, or thyme instead of oregano to mix things up.
• Protein boost: Add cooked, crumbled turkey bacon, chicken sausage, or diced ham for extra heartiness.
• Spicy kick: Add diced jalapeños, red pepper flakes, or a dash of hot sauce for a bit of heat.

How to make this recipe

Add water to a 9×13-inch baking pan halfway to the top to start this simple recipe. Place on the bottom rack of the oven. This helps to keep the egg muffins moist and tender while baking.

Preheat the oven to 350℉. Generously grease a 12-cup, non-stick muffin pan with cooking spray and set aside. Alternatively, you can line the muffin pan with silicone muffin liners.

Combine the eggs, cottage cheese, salt, black pepper, and cottage cheese in a blender.

Blend until well combined and smooth.

Evenly divide the peppers, spinach, and feta cheese in each muffin cup. I just eyeball this, trying to make them as even as possible. Each muffin cup will have 2-3 tablespoons of veggies and cheese.

Pour about 1/3 cup of the egg and cottage cheese mixture on top the veggies and cheese in each muffin cup. I like to start with less and then go back to make sure they are fairly even. Each cup should be 3/4 full or a tiny bit more.

Use a toothpick to stir the veggies and cheese a bit. This does not affect the flavor, but it helps to bring them to the top as the egg muffins bake, which makes for a pretty muffin cup.

Bake for 20-25 minutes or until the muffins are set and cooked through the center. They will puff up when cooking and then deflate a bit as they cool.

Cool for 12-15 minutes. Run a knife along the side of each muffin, remove it, and enjoy!

Helpful tips

• Grease the pan well: To prevent sticking, thoroughly grease your muffin tin or use silicone molds for easy removal.
• Don’t overfill: Fill muffin cups only about ¾ full to allow room for the egg mixture to puff up as it bakes.
• Customize portions: You can even use mini muffin tins for bite-sized servings, perfect for snacks or smaller appetites. Just be sure and adjust the cooking time.
• Check doneness: Bake until the egg bites are set and slightly golden on top; they should no longer jiggle in the center.
• Make ahead: Prepare a batch and refrigerate or freeze them for quick, healthy breakfasts throughout the week.

Storage recommendations

• Refrigerate: Store completely cooled egg cups in an airtight container in the fridge for up to 4-5 days.
• Freeze: Yes, you can freeze egg bites! Once completely cooled, place on a baking sheet in a single layer and freeze until solid. Then, transfer them to a freezer-safe container or bag, and store them for up to 2-3 months.
• Reheat from refrigerated: Microwave egg bites on medium power for 30-60 seconds or until warmed through.
• Reheat from frozen: Wrap in a damp paper towel and microwave on low power in 30-second intervals until heated, or let thaw overnight in the fridge before reheating.

More healthy breakfast recipes to try

• Overnight Steel Cut Oats
• Egg and Cottage Cheese Flatbread
• Cottage Cheese Scrambled Eggs
• Cottage Cheese Breakfast Toast

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Grab-N-Go Egg Bites with Cottage Cheese (14g Protein!)

Ditch the Starbucks drive-through and make these quick-baked grab-n-go egg bites with cottage cheese instead! Packed with 14 grams of protein per serving and loaded with veggies, this healthy breakfast idea is made in a muffin tin and is perfect for meal prep.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 125kcal

Author Dani Spies

Ingredients

• 8 eggs
• 1 cup low-fat cottage cheese, I love Good Culture
• 1/4 teaspoon black pepper
• 1/2 teaspoon oregano
• 1/2 cup diced red bell pepper
• 1 cup chopped spinach
• 1 ounce feta cheese

Instructions

• Add water to a 9×13 baking pan halfway to the top. Place on the bottom rack of the oven. This helps to keep the egg muffins moist and tender while baking.
• Preheat the oven to 350℉. Generously grease a 12-cup, non-stick muffin pan with cooking spray, set aside. Alternatively, you can line the muffin pan with silicone muffin liners.
• In a blender, combine the eggs, cottage cheese, black pepper, and oregano. Blend until well combined and smooth.
  
• Evenly divide the peppers, spinach and feta cheese amongst each muffin cup. I just eyeball this, trying to make them as even as possible. Each muffin cup will have 2-3 tablespoons of veggies and cheese.
  
• Pour about 1/3 cup of the egg and cottage cheese mixture on top the veggies and cheese in each muffin cup. I like to start with less and then go back to make sure they are fairly even. Each cup should be 3/4 full or a tiny bit more.
  
• Use a toothpick to stir the veggies and cheese a bit. This does not affect the flavor, but it helps to bring them to them to the top as the egg muffins bake, which makes for a pretty muffin cup.
• Bake for 20-25 minutes or until the muffins are set and cooked through the center. They will puff up when cooking and then deflate bit as they cool.
  
• Cool for 12-15 minutes. Run a knife along the side of each muffin, remove, and enjoy!
  

Notes

Storage tips

• Refrigerate: Store completely cooled egg cups in an airtight container in the fridge for up to 4-5 days.
• Freeze: Yes, you can freeze egg bites! Once completely cooled, place on a baking sheet in a single layer and freeze until solid. Then, transfer them to a freezer-safe container or bag, and store them for up to 2-3 months.
• Reheat from refrigerated: Microwave egg bites on medium power for 30-60 seconds or until warmed through.
• Reheat from frozen: Wrap in a damp paper towel and microwave on low power in 30-second intervals until heated, or let thaw overnight in the fridge before reheating.

Nutrition

Serving: 2egg bites | Calories: 125kcal | Carbohydrates: 2g | Protein: 13g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 224mg | Sodium: 302mg | Potassium: 147mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 824IU | Vitamin C: 1mg | Calcium: 87mg | Iron: 1mg

© Clean & Delicious

The post Grab-N-Go Egg Bites with Cottage Cheese (14g Protein!) appeared first on Clean & Delicious.

Level up your breakfast game with this delicious cottage cheese egg bake! Loaded with vegetables, protein, fiber, and healthy fat – this meal promises to fuel and satisfy your body with each bite.

While eggs are a dependable source of high-quality protein, cottage cheese is the real star of this recipe. Just a half-cup serving of cottage cheese provides 14 grams of protein – this is why I love using cottage cheese to create easy, healthy breakfast recipes like protein pancakes, egg muffins, cottage cheese frittata, cottage cheese bagels, scrambled eggs, breakfast toast, and a cottage cheese fruit bowl! 

Oh! and it’s also great for lunch and dinner, cottage cheese flatbread or creamy cottage cheese Alfredo pasta, anyone?

Not only does it offer an additional boost of protein, but it also adds the most deliciously creamy, fluffy texture – so good! I may need to add cottage cheese to my Broccoli and Cheddar Egg Bake next!

First things first, ingredient list!

This cottage cheese egg bake recipe uses just a handful of fresh, healthy, delicious ingredients. The best part is that everything is easy to find. Heck, you may already have these ingredients in your fridge.

• Olive oil: Just a tiny bit to saute the veggies. Avocado oil, coconut oil and/or butter could also work.
• Onion: Adds depth of flavor and makes the egg bake taste deliciously savory.
• Mushrooms: Sautéed mushrooms give this casserole extra texture and heartiness while adding flavor. I use cremini mushrooms, but white mushrooms work as well.
• Baby spinach: Increases the nutrient density while adding some fresh, bright color.
• Eggs: The base of this breakfast bake is 12 eggs to make six servings.
• Cottage cheese: The star of the show! It is rich in protein and has the best creamy texture.
• Seasonings: I’m keeping things simple by seasoning with salt, pepper, garlic powder, and onion powder. Basic but very delicious!
• Feta cheese: Creamy, salty, tangy, yum!

Here’s how you make this delightful egg bake:

NOTE! You’ll notice this is a very simple recipe. Follow the step-by-step photos below (or scroll down to watch the video or to print the recipe.

Helpful tips to keep in mind:

• Cottage cheese varieties: I like to use low-fat cottage cheese, but fat-free and full-fat would also work. My favorite brand is Good Culture. It has the best taste and consistency.
• For a creamy texture: If you prefer a creamier texture, you can blend the eggs and the cottage cheese in a blender. Personally, I love the texture of the cottage cheese curds but if that’s not your thing, blend!
• Allow to sit: It’s important to give the casserole a resting time of 15-25 minutes before cutting and serving. This allows it to set nicely, so it won’t fall apart when serving.
• Even more protein: The combination of eggs and cottage cheese delivers over 20 grams of protein per serving. Butt because I aim for 30 grams of protein at breakfast, I often serve this egg bake with turkey bacon or chicken sausage to start my day!

Make it your own!

Recipes like this create a great blueprint because they are super versatile and easy to adapt or customize. Feel free to get creative and switch up the ingredients to use what you have on hand. Here are some fun ideas:

• Protein: Bump up the protein even more by sprinkling in some pre-cooked meats like turkey sausage, diced ham, or crumbled bacon.
• Vegetables: Change up the veggies! Sautéed red bell peppers, baby potatoes, asparagus and/or broccoli would all be delicious. Just make sure they are chopped up well and cooked before adding them to the mix.
• Cheese: Feel free to use a dairy-free cheese or swap in a different type of cheese. Shredded mozzarella, cheddar cheese or provolone would all be delicious.

CHECK OUT MY VIDEO ON HOW TO MAKE THIS COTTAGE CHEESE & EGG BAKE:

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Healthy Cottage Cheese & Spinach Egg Bake

Look no further because this creamy, fluffy, Healthy Cottage Cheese Egg Bake is seriously the best! Layered with spinach, mushrooms, and feta cheese – this high-protein egg casserole is the perfect make-ahead breakfast recipe and is also delicious for brunch or a light lunch!

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Servings 6 servings

Calories 218kcal

Author Dani Spies

Ingredients

• 1 teaspoon olive oil
• 1 small onion, chopped (about 1 cup)
• 8 ounces cremini mushrooms, sliced
• 5 cups (150 grams) baby spinach, roughly chopped
• 12 eggs
• 1.5 cups low-fat cottage cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 ounces feta cheese, crumbled

Instructions

• Preheat oven to 350° F. Lightly spray a 9" x 13" pan with nonstick cooking spray.
• Heat olive oil in a large, non-stick saute. Add onions, mushrooms, and a pinch of salt. Cook for 6-8 minutes or until the onions are translucent and the mushrooms are lightly browned.
  
• Toss in the spinach, turn off heat, and toss until combined and spinach is slightly wilted.
  
• Spread the veggie mixture in the bottom of the prepared baking pan. Set aside.
  
• In a large bowl, whisk together eggs, cottage cheese, garlic powder, onion powder, salt, and pepper together.* 
  
• Pour the egg mixture over the veggies. Use a fork to gently pull some of the veggies to the surface. Evenly sprinkle the crumbled feta cheese over the vegetables.
  
• Bake 30 minutes or until the eggs are set through. Rest for 15-25 minutes before cutting and serving.
  

Video

Notes

*If you prefer a creamier texture, you can blend the eggs and the cottage cheese together. Personally I love the little curds in tact – but both options work!

Nutrition

Serving: 1slice | Calories: 218kcal | Carbohydrates: 6g | Protein: 21g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 338mg | Sodium: 675mg | Potassium: 435mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2414IU | Vitamin C: 7mg | Calcium: 156mg | Iron: 2mg

© Clean & Delicious

The post Healthy Cottage Cheese & Spinach Egg Bake appeared first on Clean & Delicious.

If you are looking for an easy, delicious way to add more protein to your breakfast each day, you have to try adding cottage cheese to your scrambled eggs (you can also use cottage cheese to make my grab-n-go egg muffins and my egg white cottage cheese muffins… but I digress!).

Cottage cheese is a fresh cheese curd product with a mild flavor, known for its soft, creamy texture and small curds. It’s a versatile dairy staple, high in protein and low in fat. Just 1/2 cup of cottage cheese can pack in 14 grams of protein, making it a popular choice for those living a clean and delicious lifestyle! Have you ever tried cottage cheese toast, cottage cheese flatbread, or cottage cheese alfredo sauce?! So good!

Not only does cottage cheese pack in the protein, but it also creates the creamiest, fluffiest, most delicious scrambled eggs. Once you try adding cottage cheese to your morning scramble, you may never want to eat your eggs without it again! Sometimes, I’ll serve this high-protein scramble over the top of a baked sweet potato for an easy, delicious, and satisfying breakfast.

Eggs With Cottage Cheese

Mixing cottage cheese with scrambled eggs is a quick and easy way to start your day with a nutritious, high-protein breakfast. This is important because increasing your protein intake at breakfast can help you maintain healthy muscle tissue, support strong bones, maintain energy levels (goodbye cravings and blood sugar crashes!), and keep you feeling fueled and satiated all morning long.

Enjoy your eggs on their own for a super light breakfast or serve with some whole grain toast and fresh berries (or sliced avocado) to round out the meal. Want even more protein (I try to aim for a baseline of 30 grams per meal myself)? Serve your scramble with a side of turkey bacon or chicken sausage.

Healthy Tip: Cottage cheese is super versatile! While it’s delicious in savory dishes like this one, it also pairs well with sweet dishes as well! Try adding it to your pancakes for a high-protein breakfast pancake or simply serving up a bowl of cottage cheese topped with fresh tropical fruits and a drizzle of honey or nut butter. So many options!

Ingredients You’ll Need

The best part of this recipe is that it only requires 3-everyday ingredients and is done in just 5 minutes. Here’s what you’ll need.

• Eggs – Serve as the base of the healthy breakfast recipe, providing a high-quality protein source and creating the structure for the fluffy scrambled eggs. Alternatively, egg whites would also work – or – a combination of them both.
  
• Cottage Cheese – Adds creaminess and an extra 10 grams of protein to the scrambled eggs. You’ll need 2 tablespoons per egg (so for this recipe 1/4 cup). I like to use low-fat cottage cheese, but fat-free and full-fat would both work as well. I am obsessed with the Good Culture brand- I think it’s the most delicious brand of cottage cheese on the market.
  
• Salt & Pepper – It’s all you need to season the eggs. Simple and delicious.
  
• Cooking Oil (butter or coconut oil) – Used to grease the pan, it ensures the eggs don’t stick while adding a hint of flavor, whether it’s the richness of butter or the subtle sweetness of coconut oil.
  

How To Make Cottage Cheese and Scrambled Eggs

Gather your ingredients: cottage cheese, eggs, salt, pepper, and something to grease the pan (butter, coconut oil, and/or non-aerosol cooking spray will all work.

Mix the ingredients: To a small bowl, add the eggs, cottage cheese, salt, and pepper. Whisk until well combined and incorporated. 

Prepare the pan: Coat a nonstick skillet with a small amount of cooking oil and turn the heat to medium-low. Pour the egg mixture into the pan.

Cook the eggs: Slowly cook the eggs using a rubber spatula to gently scramble them until light, fluffy curds begin to form and the eggs are cooked through with a soft and creamy texture.

Note: The secret to making great scrambled eggs is to cook them low and slow, so take your time and don’t rush the process. If your cottage cheese eggs seem watery, it could be due to the moisture content in the cottage cheese. To avoid this, try draining any excess liquid from the cottage cheese before adding it to the eggs. Alternatively, you may just need to cook the eggs for a bit longer to evaporate extra moisture.

Remove and serve: Remove while hot and serve with your favorite breakfast sides. Whole grain toast and fresh berries are delicious. If you’d like to build a low-carb breakfast, serve it with avocado and a side of breakfast sausage or turkey bacon.

Can I make this recipe ahead of time and reheat it?

Yes, you can prepare these high-protein eggs in advance and reheat them if necessary. However, for the best texture, gently reheat them in a pan over low heat.

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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2 Minute Scrambled Eggs with Cottage Cheese

2-Minute Scrambled Eggs with Cottage Cheese is an easy, healthy, high-protein breakfast recipe that's naturally low-carb and perfect for busy mornings. Adding creamy cottage cheese to your morning scramble creates light, fluffy, that delivers 20 grams of protein per serving!

Course BREAKFAST, low carb + keto

Cuisine American

Diet Gluten Free

Prep Time 1 minute minute

Cook Time 2 minutes minutes

Total Time 3 minutes minutes

Servings 1 serving

Calories 220kcal

Author Dani Spies

Ingredients

• 2 large eggs
• 1/4 cup low-fat cottage cheese
• pinch of salt and black pepper
• 1 teaspoon butter, (coconut oil or cooking spray also works)

Instructions

• In a small bowl, whisk eggs with cottage cheese, salt, and pepper until well combined.
  
• Coat a small nonstick skillet with cooking spray and heat over medium-low heat. Carefully pour the egg mixture into the pan.
  
• Using a rubber spatula, cook and stir scrambling the eggs gently until large fluffy curds form and the eggs are cooked through but still soft and creamy.
  
• Transfer to a plate and serve with your favorite breakfast sides.
  

Notes

• Use 4 egg whites instead of 2 whole eggs for a higher protein, lower fat breakfast.

Nutrition

Serving: 1recpie | Calories: 220kcal | Carbohydrates: 2g | Protein: 20g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 385mg | Sodium: 404mg | Potassium: 188mg | Sugar: 2g | Vitamin A: 688IU | Calcium: 92mg | Iron: 2mg

© Clean & Delicious

The post 2 Minute Scrambled Eggs with Cottage Cheese appeared first on Clean & Delicious.

Did you know that you can blend baby spinach (or baby kale) into your eggs to create beautiful, bright, vibrant green scrambled eggs without using any food coloring or dye? Not only is this a fun (and beautiful) breakfast recipe but it’s also a great way to sneak some veggies into your breakfast. Serve them with a side of ham and you’ve got yourself a Dr. Suess classic!

If you have young kids who hesitate about eating green food, simply call these, “Monster Eggs” or “Slime Eggs”. This little play on words, ALWAYS made my kids excited to eat green foods (specifically, green smoothies!) and is way more fun than calling them spinach eggs.

What are green eggs?

In this case, green eggs are simply whole eggs (or egg whites) that are blended with baby spinach or kale before cooking. This results in bright, vibrant, colorful eggs that happen to also taste delicious – no artificial colors or food dyes needed!

Recipe for green eggs and ham?

This recipe is perfect for making green eggs and ham for breakfast. Pair them with some pan-seared ham steak and enjoy.

Ingredients & Substitutions

This recipe is super simple to make and only requires a handful of ingredients. Here’s what you need:

• Eggs I usually make this recipe with two eggs but if you prefer a higher protein, lower fat meal you can substitute 1/2 cup of egg whites for the whole eggs.
• Baby spinach is loaded with nutrients and gives these eggs their bright vibrant color. If you don’t have any spinach on hand, baby kale would work as well.
• Salt and pepper for a little flavor boost.
• Butter or coconut oil or cooking spray to coat the pan. Just be sure to use a non-aerosol cooking spray on your non-stick pans because aerosol sprays can ruin the finish on the pans.

How To Make Them

You will cook your spinach eggs exactly the same way you would cook traditional scrambled eggs. The only difference is that the eggs are blended with spinach before hitting the pan. Here’s what you do:

1. Start by adding the eggs, spinach, and salt to a blender. I love using something a bit smaller (like the Nutribullet) in this recipe – but really any blender will do.
2. Blend until everything is well-combined and bright green. The eggs may appear to be foamy which is totally normal! This is just due to air and extra water from the spinach. It will not affect the results at all.
3. Coat a small non-stick pan with coconut oil, butter, it non-aerosol cooking spray and heat over low-medium heat.
4. Add the egg mixture and scramble until light, fluffy, and cooked through. Top with a tiny bit of black pepper.
5. Serve with whole grain toast and free fruit, Enjoy!

Pro Tip for Healthy Home Cooks

I love keeping an 8-inch non-stick skillet on hand for making eggs (I actually call it my egg pan!) as I find it to be the PERFECT pan for making eggs.

These are my two favorites:
1. All-Clad Saute Pan, 8-Inch Stainless Steel – a bit pricey but such great quality.
2. GreenPan Hard Anodized Healthy Ceramic Nonstick 8- Inch Skillet – much more affordable and a really dependable option!

More Clean & Delicious Salad Dressing Recipes:

• Lemon Tahini Dressing
• Buttermilk Ranch Dressing
• Classic Vinaigrette
• Greek yogurt Blue Cheese Dressing
• Greek Salad Dressing
  

 If you make these Green Scrambled Eggs, let me know how it turned out! Please share your ★ rating and your feedback in the comments below. Thank you!

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Green Scrambled Eggs (Made with Spinach)

Green Scrambled Eggs made with Spinach are an easy, healthy breakfast recipe that can be made on the stove-top in just minutes. Simply blend your eggs (or egg whites!) with fresh baby spinach and cook over low heat until your bright green eggs are light and fluffy.

Course BREAKFAST

Cuisine American

Diet Gluten Free

Prep Time 2 minutes minutes

Cook Time 3 minutes minutes

Total Time 5 minutes minutes

Servings 1 serving

Calories 146kcal

Author Dani Spies

Ingredients

• 2 large eggs or 1/2 cup egg whites
• 1/2 cup baby spinach
• pinch sea salt
• pinch black pepper

Instructions

• Add eggs, spinach, and salt to a blender.
  
• Blend for 10-20 seconds, until mixed well and smooth (the mixture will be green).
  
• Coat a small non-stick pan with non-aerosol cooking spray and heat over low-medium heat. Add the egg mixture to the pan.
  
• As the eggs are set up, slowly move them around the pan until they are light, fluffy and cooked through.
  
• Serve with whole grain toast and free fruit, Enjoy!

Notes

• Feel free to sub in baby kale for baby spinach.
• If you prefer a higher-protein, lower-fat option – swap in 4 egg whites (1/2 cup) for the 2 whole eggs.
• Green eggs are delicious with a bit of melted mozzarella or cheddar cheese over the top.

Nutrition

Serving: 1g | Calories: 146kcal | Carbohydrates: 1g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 372mg | Sodium: 154mg | Potassium: 222mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 1947IU | Vitamin C: 4mg | Calcium: 71mg | Iron: 2mg

© Clean & Delicious

The post Green Scrambled Eggs (Made with Spinach) appeared first on Clean & Delicious.

Are you looking for inspiration for a new healthy, delicious breakfast to enjoy at home? Look no further because I have you covered with this high-protein, nutrient-rich cauliflower eggs recipe. That’s right, scrambled eggs with hidden cauliflower rice are such an easy way to enjoy a satisfying veggie-filled meal! Nutritious, doable and so quick to make, the whole family will enjoy this breakfast recipe. They’ll never even guess there’s cauliflower added to the eggs!

If you’ve tried my blueberry banana cauliflower smoothie or cauliflower oatmeal, then you know that I’m no stranger to adding cauliflower to my morning meal! It’s a great addition to dinner as well – cauliflower taco meat and cauliflower fried rice, are both go-to staples in our home.

Reasons to love this recipe

• Simple to make and cleanup is a breeze! You only need one pan.
• This tasty breakfast is filled with flavor AND nutrients.
• It’s high in protein, so it will keep you satisfied all morning long!
• Super versatile – add in spinach or another veggie and serve with a variety of sides.

Ingredients needed

You probably have everything needed to make these cauliflower eggs already in your kitchen. Here’s the list:

• Cauliflower rice: We’re combing 3/4 cup cauliflower rice with our eggs to really bulk them up and add extra fiber and volume. I like to use frozen cauliflower rice but you can also make your cauliflower rice from scratch.
• Egg whites & egg: I like to use 1/2 cup egg whites and 1 egg when making this, but feel free to use any combination of egg whites and eggs as you’d like.
• Seasonings: A simple blend of garlic powder, turmeric, salt, and pepper adds plenty of flavors. Other spices and even fresh herbs may be added as you see fit.
• Shredded cheddar cheese: Use cheddar or any other type of cheese you would prefer. There are so many tasty options. 

How to make this recipe

This scrambled egg recipe is super simple to whip up and only takes about 10 minutes in total. Here are the simple steps:

1. Prep: Heat a small non-stick skillet over medium-low heat and spray with non-aerosol cooking spray.
2. Sauté cauliflower: Add cauliflower rice and season with salt, pepper, garlic powder, and turmeric.  Toss everything together and cook until the cauliflower is warmed through (just a couple of minutes).
3. Scramble eggs: Whisk together eggs and egg whites, and pour over cauliflower. Cook for 3-4 minutes, stirring periodically to create a scramble.  

4. Add cheese: Once the eggs are just about set through, sprinkle cheese over the top and pop on a lid and cook until the cheese is just melted.
5. Serve: Plate the cauliflower eggs with whole grain toast, and fresh fruit, or enjoy this dish on its own!

Expert tips

• For ease, cost, and convenience, we typically just buy riced cauliflower from the grocery store. However, if you’d like to rice your own cauliflower, here’s a guide on how to make cauliflower rice at home. If you buy frozen cauliflower rice, be sure to thaw it before adding it to this recipe.
• The serving size of this recipe is 1 serving. Feel free to double, triple, or even quadruple the recipe, if you’re serving multiple people. Just be sure to use a large enough skillet.
• Be sure to use a non-stick skillet and grease it well with a non-aerosol cooking spray, so that the eggs don’t stick to the pan.
• For best results, enjoy immediately. Scrambled eggs do not store and reheat very well.

Customize this recipe

There are SO many different ways to customize scrambled eggs. Here are some options:

• Protein: (cook and add any of these in with the eggs or serve on the side) ham, breakfast sausage, chicken, chorizo, ground beef
• Cheese: aside from cheddar, try Monterey Jack, Swiss, mozzarella, fontina, pepper jack, feta
• Veggies: (add extra cooked veggies or serve on the side) mushrooms, bell peppers, onions, kale, spinach, broccoli

Serving suggestions

Here are a few ideas of sides to serve with your scrambled eggs: 

• Fruit: These are great served with any fruit, like sliced oranges, bananas, cantaloupe, grapes, pineapple, strawberries, and/or blueberries. It would also go great with a simple fruit salad.
• Bread: Add a simple piece of toast, a blueberry muffin, a slice of banana bread, or zucchini bread. 
• Salad: If you want to enjoy this dish for lunch or dinner, serve it with a small green salad on the side. For a green salad, simply toss mixed greens with lemon juice, olive oil, salt, and pepper. Feel free to add toppings to your salad such as red onion, cherry tomatoes, avocado, or croutons. This simple kale salad would also be perfect.

Learn how to make 3 of my favorite ‘hidden cauliflower’ rice recipes (including this scramble) in the video below!

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Scrambled Eggs with Cauliflower Rice

Scrambled eggs with hidden cauliflower rice is my new favorite way to eat eggs for breakfast. This easy, healthy recipe comes together in just 5 minutes and I promise, you can't even taste the cauliflower.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 225kcal

Author Dani Spies

Ingredients

• 3/4 cup cauliflower rice
• 1/2 cup liquid egg whites
• 1 egg
• 1/8 tsp garlic powder
• Pinch of turmeric
• Salt and pepper to taste
• 2 tbsp shredded cheddar cheese
• Cooking spray

Instructions

• If using frozen cauliflower, be sure to defrost your rice before cooking. Heat a small non-stick skillet over medium low heat and spray with non-aerosol cooking spray. Add cauliflower rice and season with salt, pepper, garlic powder and turmeric. Toss everything together and cook until the cauliflower is warmed through (just a couple of minutes).
  
• Whisk together eggs and egg whites, pour over cauliflower. Cook for 3-4 minutes, stirring periodically to create a scramble.
  
• Once the eggs are just about set through, sprinkle cheese over the top and pop on a lid and cook until the cheese is just melted.
  
• Serve with whole grain toast, fresh fruit or enjoy on it’s own!
  

Notes

This recipe is for 1 serving. Feel free to double, triple, or even quadruple the recipe, if you’re serving multiple people.

Nutrition

Serving: 1serving | Calories: 225kcal | Carbohydrates: 9g | Protein: 24g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 181mg | Sodium: 431mg | Potassium: 437mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1391IU | Vitamin C: 58mg | Calcium: 172mg | Iron: 3mg

© Clean & Delicious

The post Scrambled Eggs with Hidden Cauliflower Rice appeared first on Clean & Delicious.

This easy-to-make vegetarian crustless quiche recipe is low in carbs, but big on flavor! For the longest time, my Baked Asparagus and Cheese Frittata was my favorite egg dish, but I think this one just moved to first place.

Made with broccoli, cauliflower, eggs, egg whites, Greek yogurt, and cheese; this healthy dish is loaded with protein and so filling and nutritious. It is a great make-ahead recipe that’s family-approved!

Why you should make this recipe

• Perfect make-ahead breakfast: This will keep well in the fridge for up to 5 days, so you can have an easy breakfast on hand all week long. It’s also freezer friendly!
• Healthy: This recipe is super nutritious! It’s packed with veggies and protein for tons of vitamins and minerals. The perfect way to start the day! 
• Delicious! This healthy quiche is one of those keep-forever recipes that you keep coming back to month after month because it’s so good, simple, nutritious, and incredibly tasty.

How to make this recipe

1. Prep: Preheat oven to 350 F and grease a 9-inch pie plate with cooking spray, butter, or coconut oil. Set aside.
2. Steam veggies: Bring a couple of inches of water in a small-medium-sized pot and bring to a boil. Place a steamer basket in the pot and add the broccoli and cauliflower florets and steam for six minutes or until tender but not mushy.
3. Season veggies: Transfer the chopped broccoli and cauliflower to a medium bowl and season with salt, garlic powder, and black pepper. Gently toss so the veggies are coated with the spices.

3. Mix eggs + yogurt: Combine the eggs, egg whites, and Greek yogurt in a separate large bowl and whisk until well combined.
4. Transfer to pie dish: Add the seasoned vegetables to the prepared pie plate. Sprinkle the scallions and shredded cheese over top.

5. Add eggs: Pour the egg mixture over the cheese making sure all the veggies and cheese are covered with the egg mixture.
6. Bake: Cook for 45 minutes or until set and the top is lightly browned. Cool, slice, and enjoy!

Expert tips

• Pre-cook veggies: It’s important to steam the vegetables before adding them to the quiche. If they cook in the egg mixture, they’ll leach water and make the quiche watery.
• Grate your own cheese: If you have time, skip the bagged pre-shredded cheese from the grocery store. The store-bought shredded cheese is often coated in anti-caking agents and preservatives, and will not melt smoothly.
• Chopping the veggies: For best results, we recommend chopping the broccoli and cauliflower into small bite-sized pieces. The vegetables will be better dispersed through the quiche and it will be easier to eat.
• Garnishing the quiche: You can use any fresh herbs you have on hand to garnish your quiche. We used green onions (scallions), but other options include basil, parsley, chives or dill.

Storage recommendations

• Storing leftovers: Store leftovers in an airtight container in the fridge for up to 4 to 5 days. You can eat the leftovers cold or reheat them.
• Make ahead: Make this quiche a day ahead of time, store it in the fridge (covered with a lid or plastic wrap), and then bake it just before you’re ready to eat!
• Reheat in the microwave or oven until heated through. If you’re heating it in the oven, you can also cover it with aluminum foil to retain the moisture.

Freezing tips

• To freeze: Let it completely cool, then transfer individual slices to freezer-safe bags or containers for up to 3 months. You can also freeze the entire quiche at once if you have a large enough freezer-safe bag or container.
• To reheat frozen: Either let the slices thaw in the refrigerator before reheating them in the microwave, or you can simply place them straight into the microwave and heat them for about 1 minute. To reheat an entire frozen quiche, place it back in the oven at 350 degrees F for 30-35 minutes or until warm in the middle.

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Crustless Quiche with Broccoli and Cauliflower

Crustless quiche with broccoli and cauliflower is an easy, healthy recipe that is loaded with steamed veggies and high in protein thanks to a combination of eggs, egg whites, and Greek yogurt. 

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 6 servings

Calories 219kcal

Author Dani Spies

Ingredients

• 2.5 – 3 cups broccoli florets 8 ounces*
• 2.5 – 3 cups cauliflower florets 8 ounces*
• 1/2 tsp sea salt
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 6 eggs
• 6 egg whites 1.25 cups
• 1/2 cup 2% Greek yogurt
• 1/4 cup scallions chopped
• 1 cup shredded cheddar cheese

Instructions

• Preheat oven to 350 F and grease a 9-inch pie plate with cooking spray, butter, or coconut oil. Set aside. Bring a couple inches of water in a small-medium sized pot and bring to a boil. Place a steamer basket in the pot and add the broccoli and cauliflower florets and steam for six minutes or until tender but not mushy.
  
• Transfer the chopped broccoli and cauliflower to a medium bowl and season with salt, garlic powder and black pepper. Gently toss so the veggies are coated with the spices.
  
• Combine the eggs, egg whites and Greek yogurt in a separate large bowl and whisk until well combined.
  
• Add the seasoned vegetables to the prepared pie plate. Sprinkle the scallions and shredded cheese over top. Pour the egg mixture over the cheese making sure all the veggies and cheese are covered with the egg mixture.
  
• Cook for 45 minutes or until set and the top is lightly browned. Cool, slice and enjoy!
  

Notes

*I recommend cutting the broccoli and cauliflower into small bite-sized florets.

Nutrition

Serving: 1slice | Calories: 219kcal | Carbohydrates: 12g | Protein: 19g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 183mg | Sodium: 491mg | Potassium: 701mg | Fiber: 4g | Sugar: 4g | Vitamin A: 989IU | Vitamin C: 119mg | Calcium: 241mg | Iron: 2mg

© Clean & Delicious

The post Crustless Quiche with Broccoli and Cauliflower appeared first on Clean & Delicious.

my favorite frittata recipe

You can never go wrong with a tasty egg bake to start off your day, and this frittata recipe made with spinach, baby bell peppers, and feta cheese is one of my favorites (it may be tied with my roasted vegetable frittata)! It’s quick to put together, flavorful, and can satisfy even the heartiest of appetites.

I’m always looking for easy breakfast recipes that my whole family will eat, and I’ve found that crustless quiche and healthy frittata recipes are always a big hit! You can even easily customize frittata recipes to everyone’s tastes, and it’s not too complicated to whip up. In fact, I’ve made this spinach frittata recipe three times in the past month. It’s that good.

what is a frittata?

Frittatas are egg-based dishes and very similar to quiche, but frittatas are crustless and they typically have less milk. This makes them perfect for people following a low calorie, gluten free, Paleo or even a Keto diet. They are low carb, high protein and packed with nutrients! It’s also like an omelet, but can be easily scaled to serve more people.

ingredients needed

This delicious spinach frittata is made with simple, good-for-you ingredients that will keep you fueled right up until lunch. Here’s what you’ll need:

• Coconut oil – for cooking the veggies and eggs.
• Eggs + egg whites – you’ll need 8 eggs and 8 egg whites for this recipe. However, if you prefer, you can omit the egg whites and use 12 whole eggs.
• Milk – to make the frittata nice and fluffy! Feel free to use any milk you’d like.
• Vegetables – I used spinach, shallots and baby bell peppers in this recipe, but feel free to mix in your favorites.
• Feta cheese – Feta cheese is so wonderful in frittata recipes, but you can also use a different cheese or omit to keep this frittata dairy-free.
• Salt + pepper – to bring out all the flavors.

how to make this spinach frittata

Frittatas are super easy to make! The cooking starts on the stovetop and then they are finished in the oven. Here’s how to make a spinach frittata:

1. Make the egg mixture. Start this recipe by preheating the oven and whisking together eggs, egg whites, milk, and a pinch of salt. Set aside.
2. Cook veggies. Heat coconut oil in an oven-safe skillet over a medium-high heat. Sauté sliced shallot and sliced baby bell peppers until soft and fragrant. Add in chopped spinach. Stir together and cook until the spinach is just wilted.
3. Combine egg mixture with veggies. Give the egg mixture another stir and pour into the skillet, covering the veggies. Sprinkle crumbled feta cheese over the top of the frittata.
4. Bake. Place the skillet in the oven and bake for 10-12 minutes or until the frittata is cooked through.
5. Enjoy! Once the frittata is cool enough to eat, slice and enjoy!

customize your healthy spinach frittata

• Feel free to mix and match veggies depending on what you like and have available. It’s okay to leave some out, or add some different ones into the mix.
• Change up the cheese for a different flavor: try out sharp cheddar, pepper jack or a spicy cheese or even parmesan cheese.
• Add a boost of protein with your favorite breakfast meats like ham, bacon or crumbled sausage.

Any way you make this spinach frittata recipe, it’s going to be incredible and perfect for any meal of the day – breakfast, lunch or dinner. Or meal prep this on Sunday and enjoy leftovers throughout the week!

how to store this spinach frittata

This spinach frittata recipe will keep in the fridge for up to one week, so you can enjoy a healthy, easy breakfast or lunch all week long. It’s also great for prepping ahead of time for weekend brunches! Simply place the completely-cooled frittata into an airtight container (or completely cover the pan) and store it in the fridge.

When you’re ready to eat it, just reheat individual slices in the microwave for 30-60 seconds. You can also reheat slices in the oven at 350 degrees F for about 10-15 minutes or reheat the entire pan for 20-30 minutes.

more delicious breakfast options

• Sheet Pan Pancakes
• Green Breakfast Smoothie
• Healthy Vegetable Frittata
• Healthy Banana Bread Muffins
• Banana Oatmeal Pancakes

If you make this spinach frittata recipe, be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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Spinach Frittata

This spinach, pepper and feta frittata recipe is an easy breakfast, lunch or dinner! It's also great for meal prep and delicious eaten hot, cold or room temperature. Recipe yields 4-6 servings.

Course BREAKFAST, DIET, eggs, gluten free, low carb + keto, meal prep

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 244kcal

Author Dani Spies

Ingredients

• 1 tablespoon coconut oil
• 8 eggs
• 8 egg whites* (1 cup)
• 3 tablespoons organic 2% milk, or any milk you prefer
• 1 shallot, peeled and sliced into thin rings
• 1 cup baby bell peppers, thinly sliced into rings
• 5 ounces baby spinach, roughly chopped
• 3 ounces feta cheese, crumbled
• salt and pepper to taste

Instructions

• Pre-heat the oven to 400ºF.
• In a large bowl, combine eggs, egg whites, milk, and a pinch of salt. Whisk and set aside.
• Heat a 12-inch cast-iron pan or sauté pan over a medium high heat. Add coconut oil.
• Once the coconut oil has melted, stir in the sliced shallot and sliced peppers. Season with a bit of salt and pepper. Cook for five minutes or until fragrant.
• Add in chopped spinach. Stir together and cook until the spinach is just wilted.
• Give the egg mixture one last whisk and pour into the pan, covering the veggies. Sprinkle crumbled feta cheese over the top of the frittata.
• Place in the oven and cook for 10-12 minutes or until the frittata is cooked through. You may notice your frittata puff up in the oven (that's from the air the gets whisked into the eggs) it will deflate as it cools.
• Once the frittata is cool enough to handle, slice and enjoy!

Video

Notes

• If you prefer, you can omit the egg whites and use 12 whole eggs for this recipe.  
• I always look for my feta in block form (instead of pre-crumbled).  This is a great way to know you are getting good quality feta with no anticaking agents.
• This is a very flexible recipe, feel free to swap in other seasonal veggies, leftovers from the fridge, or whatever sounds good to you!
• I love making frittatas in my cast iron skillet but any large sauté pan that is oven-proof will work.

Nutrition

Serving: 1slice | Calories: 244kcal | Carbohydrates: 7g | Protein: 23g | Fat: 13g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 347mg | Sodium: 496mg | Potassium: 545mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5055IU | Vitamin C: 58mg | Calcium: 211mg | Iron: 3mg

© Clean & Delicious

The post Spinach Frittata appeared first on Clean & Delicious.

Today, I’m sharing a recipe using some pantry staples that’s flavorful, healthy, and should keep you satisfied for hours. This sweet potato quinoa power bowl is packed with roasted sweet potatoes, quinoa, fresh arugula, chickpeas and topped with perfectly, creamy Happy Egg Organic Free Range Eggs.  A meal that tastes like it’s from your farmer’s market but can really be created using some easy ingredients. Plus, any of the ingredients can easily be swapped out for what’s in your pantry and fridge today!

It’s times like these that make us all thankful for what we have – whether that be shelter, family, food or companionship. I hope my channels can be a source of inspiration for you and your family – a place to come together, share ideas, advice and ways to continue making positive choices, even when it can seem overwhelming.

That said, I recently posted a video on YouTube, sharing 5 simple tips that helped me create a happier + healthier kitchen (and life!) and one of my 5 tips is to ‘eat and repeat’.

As you experiment and discover new foods and dishes that work for you and that you really enjoy eating and making, put them in your back pocket and let them become go-to staples that you can work into your daily and weekly rotation. This keeps mealtime super simple (and incredibly delicious).

A few of my favorite family staples that you can always find in my home include; sweet potatoes, dark leafy greens, beans, whole grains and eggs. When you have high-quality, healthy ingredients you really enjoy, creating a nutrient-packed, tasty sweet potato power bowl is super easy and simple.

How To Make A Power Bowl?

Power bowls are great because they are so flexible. You can take any combination of vegetables and whole grains to create a delicious power bowl. So be sure to use this sweet potato quinoa power bowl as a blueprint and not a strict set of rules.

I like to start by roasting my sweet potatoes and cooking up some quinoa. Try cooking your quinoa with broth instead of water to infuse a little extra flavor.

Next, I whip up a couple of simple salads. Simple being the keyword! First, I combine a can of chickpeas with diced peppers and onions, and season with olive oil, lemon salt and pepper. Then, I toss baby arugula with lemon, olive oil and kosher salt. Easy, peasy.

Divide all of the ingredients amongst four wide bowls and top each one with a vibrant, creamy Happy Egg for added protein that has exceptional flavor you’ll love.

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Pinterest, Instagram and FaceBook for more healthy food inspiration!

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Sweet Potato and Quinoa Power Bowl

Simple and nutritious this sweet potato power bowl is loaded with roasted sweet potatoes, chickpea salad, quinoa, arugula and eggs! A healthy and satisfying, family-friendly meal.

Course LUNCH

Cuisine American

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 4 people

Calories 406kcal

Author Dani Spies

Ingredients

Sweet Potatoes

• 1 pound purple sweet potatoes or any color you have or love
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon curry powder

Quinoa

• 1 cup quinoa, rinsed
• 2 cups low sodium veggie broth, or water

Chickpea Salad

• 1 15-ounce can of chickpeas, drained and rinsed
• 3/4 cup bell peppers, diced (mix and match colors)
• 1/4 cup red onion, diced
• 1 tablespoon lemon juice
• 2 teaspoons olive oil

Arugula Salad

• 6 ounces arugula
• 2 teaspoons olive oil
• 2 teaspoons lemon juice

Happy Egg Organic Free Range Eggs

• 2 teaspoons ghee or butter
• 4 organic eggs, Happy Eggs

US Customary – Metric

Instructions

• Pre-heat oven to 425 Fahrenheit. Rinse and dry the sweet potatoes, before cutting into bite sized chunks. I like to keep the skin on my sweet potatoes, but you can peel them if preferred.
• Transfer the sweet potatoes to a rimmed baking sheet and season with olive oil, salt, pepper and curry powder. Gently toss so all the sweet potatoes are coated with the oil and spices. Bake for 20 minutes or until fork tender.
• Place quinoa in a small pot with the veggie broth (or water). Bring to a boil, reduce to a simmer, pop on a lid and cook for about 15 minutes or until the liquid has absorbed and the quinoa is nice and fluffy.
• Place chickpeas in a medium sized bowl along with peppers, onion, lemon and oil. Season with salt and pepper and mix well.
• Season arugula with olive oil, lemon, salt and pepper; gently toss to coat.
• Divide all four ingredients amongst 4 medium wide bowls.
• Heat a small non-stick saute pan over low heat. Add in ghee.
• Add 1-2 Happy Egg Organic Free Range eggs to the pan and cook for 30 seconds and then place a lid over the top. Cook for 2-3 minutes or until the whites are set through and the yolks a bright and runny.
• Place on top of power bowl and repeat with the remaining eggs. Enjoy!

Notes

• If you wanted to meal prep this recipe, prepare the sweet potatoes, quinoa and chickpea salad ahead of time and then store in the fridge for up to 5 days.  Once ready to assemble, dress your greens and cook up your eggs.  Super fast and easy!

Nutrition

Serving: 1bowl | Calories: 406kcal | Carbohydrates: 57g | Protein: 12g | Fat: 15g | Saturated Fat: 4g | Cholesterol: 88mg | Sodium: 870mg | Potassium: 882mg | Fiber: 8g | Sugar: 8g | Vitamin A: 18341IU | Vitamin C: 48mg | Calcium: 134mg | Iron: 4mg

© Clean & Delicious

The post Sweet Potato and Quinoa Power Bowl appeared first on Clean & Delicious.

Egg white muffins are delicious, nutritious, and the perfect addition to your healthy breakfast meal prep.

I love taking time to meal prep on the weekends, and egg muffins and/or cottage cheese egg bakes almost always make it onto the menu.  They’re easy to make and convenient, with endless flavor possibilities (

This recipe for egg muffins packs in protein, too! The egg whites are blended with cottage cheese to create a light, fluffy breakfast cup that can be stuffed with just about any filling you would add to an omelet or frittata.

I kept my egg cups vegetarian and stirred in some of my favorite veggies – spinach, peppers, and tomatoes, but any vegetables would be delicious! And if you wanted to add some even bigger flavors (and some more protein) try chopping up some ham, chicken sausage, bacon or Canadian bacon.

Ingredients in Egg White Muffins:

Not only are these egg cups delicious, but they’re also made with super simple ingredients and are easy to customize. Here’s what you’ll need to make them:

• Veggies – Because I want this recipe to be filling and nutritious, I like to add plenty of fresh vegetables like spinach, bell peppers, and cherry tomatoes. Feel free to use any favorite veggies or what you have available in your kitchen. Just be sure to keep the ratio of add-ins about the same.
• Egg whites – You will need 2 cups of egg whites for this recipe. I like to buy mine pre-separated in a carton. If you plan to separate the eggs yourself, you will need somewhere between 8 to 10 eggs per cup of egg whites, so about 18 eggs total for this recipe.
• Cottage cheese – The addition of cottage cheese makes these egg muffins super fluffy and really boosts the protein.
• Salt, pepper, garlic powder – For delicious flavor!

How to Make Egg Muffins

This recipe is so simple to whip up and only takes about 15 minutes of hands-on time. Here’s the simple process:

For full, printable instructions, reference the recipe card at the bottom of the post.

1. Prep. It is SUPER important to generously coat your muffin pan with nonstick cooking spray. Egg white muffins really love to stick to the pan, so you have to add a thick layer of the spray between the eggs and the pan. Preheat the oven to 300ºF.
2. Mix-ins. Chop and combine your mix-ins in a medium to large bowl, and then divide them among the muffin cavities.
3. Blend egg whites. Combine the egg whites, cottage cheese, salt, pepper and garlic powder in a blender until light and frothy. Pour this mixture over the veggies in the muffin cups.
4. Bake. Place the pan in the oven and bake for about 25 minutes and until the egg muffins have fluffed up and are cooked through.
5. Serve. Allow the egg cups to cool and then you can pop them out of the pan and enjoy immediately or refrigerate or freeze for later. If you want to be extra fancy, try topping them with some diced tomato and avocado (guacamole is also delish!). So easy and so good!

Should I Eat Whole Eggs or Egg Whites?

Let’s start by saying there is no right or wrong decision here. Eggs are not better than egg whites, and egg whites are not better than eggs. They offer different nutrients and macronutrients.

Egg whites are high in protein while being super low in fat, cholesterol, and calories. Mixing them with veggies is a great way to pack a protein-rich breakfast while sneaking in some super nutrient-dense vegetables. I personally love the egg white and cottage cheese muffins when I am coming back from a big workout. This allows me to bump up my protein but keep dietary fat on the lower side.

Whole eggs, on the other hand, offer protein and healthy fats while packing in plenty of other nutrients. Vitamin A, D, E, K, a range of B vitamins, and folate, are just a handful of the goodness found in a whole egg. Many believe that whole eggs are one of the most nutritious foods on the planet.

If you can get your hands on pastured eggs, they are even better (and more delicious!).

If you want to use whole eggs for this recipe, you would substitute six whole eggs for one cup of egg whites. Or you can try my recipe for grab-n-go egg bites with cottage cheese. A 50/50 split of eggs and egg whites is also a delicious option.

Customize These Egg Muffins

Feel free to mix and match veggies and add other ingredients in these healthy egg cups. Here are some options we suggest:

• Add meat – Try mixing in cooked bacon, Canadian bacon, ham, breakfast sausage, chicken or chorizo.
• Make it cheesy – Feel free to add some shredded Monterey Jack, Swiss, mozzarella, parmesan, cheddar, pepper jack, crumbled goat cheese or feta.
• Different veggies – Swap out the veggies in the recipe for whatever vegetables you love or have in the fridge. Mushrooms, onions, kale, broccoli, artichokes, sun-dried tomatoes and/or sweet potato are all great choices.

How to Store & Reheat Egg White Muffins

To store:

• In the fridge. These egg muffins keep in the fridge for up to 5 days. Simply allow them to cool completely to room temperature, then transfer to an airtight container and place them in the refrigerator.
• In the freezer. If you want to freeze your egg cups, simply place them in a freezer-safe bag or container after they’ve cooled completely. They should stay good frozen for up to 3 months.

To reheat:

These are easy to reheat in the microwave! They are also delicious cold and at room temperature, so you have options.

• From the fridge. To reheat from the refrigerator, place the egg cups on a microwave-safe plate and microwave for 20-30 seconds.
• From frozen. If they are frozen, I recommend reheating them for 45-60 seconds.

More Healthy Breakfast Meal Prep Ideas

• DIY Freezer Family Egg Sandwiches
• Scrambled Egg with Cottage Cheese
• Banana Oatmeal Muffin Cups
• Western Egg Muffins
• Healthy Breakfast Cookies

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Pinterest, Instagram and FaceBook for more healthy food inspiration!

Print

Baked Egg White Muffins with Cottage Cheese

Delicious low carb Egg White Muffins are packed with protein and get a boost of veggies from spinach, bell pepper and tomatoes. You’ll love that these healthy, make-ahead egg muffins are an easy, tasty grab-and-go option for busy mornings. 

Course BREAKFAST, eggs, KITCHEN BASICS, meal prep

Cuisine American, gluten free, low carb + keto, Mediterranean, nut free, vegetarian

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 12 muffins

Calories 34kcal

Author Dani Spies

Ingredients

• 1 cup baby spinach chopped
• 1/2 cup diced bell peppers
• 1/2 cup baby tomatoes diced
• 2 cups egg whites
• 1/2 cup cottage cheese
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder

US Customary – Metric

Instructions

• Pre-heat oven to 300ºF. Coat a 12-cup muffin tray with cooking spray. Combine all prepared veggies in a medium mixing bowl and then evenly divide the veggie mixture among the 12 muffin cups.
  
• Combine egg whites, cottage cheese, salt, pepper and garlic powder in a blender and blend until light and frothy.
  
• Pour the egg mixture over the veggies, again, doing your best to divide the eggs as evenly as possible among all 12 muffin cups.
  
• Place tray in the oven and bake for 25 minutes or until the eggs have fluffed up and are cooked through.
  
• Cool before removing from the pan. They should pop out easily if you greased your pan really well. Serve immediately or pop into the fridge or freezer. To re-heat, microwave the muffins for 45-60 seconds or until thawed. Enjoy!
  

Video

Notes

*You can replace the egg whites with 12 whole eggs, if you prefer. Or try 6 whole eggs and one cup of egg whites.

**Try topping your muffins with some tomato and avocado. If you like spicy, try a bit of Sriracha mixed with Greek yogurt.

Nutrition

Serving: 1muffin | Calories: 34kcal | Carbohydrates: 1g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 199mg | Potassium: 117mg | Fiber: 1g | Sugar: 1g | Vitamin A: 493IU | Vitamin C: 9mg | Calcium: 13mg | Iron: 1mg

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