Breakfast of Champions: Egg Bites

Eating breakfast in the morning as part of your 3 daily meals is a very important part of achieving your weight loss goals and maintaining your weight. After bariatric surgery, the new challenge is eating enough calories each day, and skipping breakfast contributes to undereating.

Remember, even after bariatric surgery, the goal is to still work towards consuming 800-1200 calories each day! This is nearly impossible when breakfast is skipped. 

But I Don’t Have the Time!

One of the most common reasons people believe they cannot eat breakfast in the morning is that they simply do not have the time. Maybe you’re already waking up early for work, trying to get the kids ready for school (or both), or have a long commute to work. Maybe you simply aren’t a morning person.

Regardless of the reason, it is important to try to make the time to eat something in the morning. Ideally, a breakfast that is high in protein. 

Why should I incorporate protein with breakfast?

Protein is one of the key nutrients in helping you maintain your lean muscle mass and give you lasting energy until lunch. When muscle is lost from not getting enough protein or calories in the day, your metabolism slows down. 

A slower metabolism means slower weight loss and ultimately a much higher chance of experiencing weight gain.

What are some tips for incorporating breakfast more consistently?

Plan. Plan. Plan.

Having a plan for the week on breakfasts you intend to incorporate is very helpful. If you don’t know  what you’re going to eat in the morning, I wouldn’t expect your 5AM or 6AM self to have an idea either! Knowing in advance what you’re going to eat for breakfast will help increase your success with being consistent at breakfast. 

Have you ever made youre breakfasts in advance as well? There are so many great recipes that you can use to your advantage. Eggs are incredibly high in protein and are very versatile. You can pair them with a variety of vegetables and keep well in the refrigerator. 

Let's check out a recipe to help keep breakfast interesting and quick in the morning!

Egg Muffins 3 Ways: Recipe Highlight from Earth, Food and Fire Blog

These egg muffins will keep in the fridge for 4 days, and make for an easy microwavable breakfast in the morning. Simply make these on a Sunday night, and pull 1-2 out each morning for a hearty, protein filled breakfast.

I love this particular recipe, because of the variety. When you make these egg bites, there are 3 options that cook at the same time! Now, you aren’t stuck eating the same flavor of egg bites for the next several days.

Additionally, these are very low in carbohydrates and incorporate a variety of vegetables, protein sources and flavors to keep them interesting. Take a look at the recipe below and give them a try!

Breakfast Egg Muffins Recipe from Earth, Food and Fire

Makes 12 Muffins

Egg Muffin Base

• 12 whole eggs
• 1 pinch salt
• 1 pinch black pepper
• 1 tablespoon chopped chive or parsley Optional

Country Style Breakfast Egg Muffins (Per Muffin: 145 calories, Total Carb 2g, Total sugar 2g, Protein 10g )

• 4 whole strips bacon fully cooked ahead of time
• 1 whole vine ripe tomato diced
• ¼ each red onion brunoise cut
• ½ cup cheddar cheese shredded

Gourmet Ham Breakfast Egg Muffins  (Per Muffin: 110 calories, Total Carb 2g, Total sugar 1g, Protein 10g )

• 2 each button or cremini mushrooms sliced
• 1 slice Ham diced
• 2 tablespoon goat cheese crumbled
• ½ cup spinach roughly chopped

Veggie Loaded Breakfast Egg Muffins  (Per Muffin: 85 calories, Total Carb 3g, Total sugar 2g, Protein 7g )

• ½ cup raw broccoli florets
• ½ cup tomato diced
• ¼ cup red pepper diced
• ¼ cup red onion brunoise cut

INSTRUCTIONS

1. Preheating your oven to 350 F
2. Crack 12 eggs into a large mixing bowl. Whisk the eggs, and then season with salt, pepper and optional herbs.
3. Prepare various filling ingredients as per the flavor recommendations listed.
4. Spray a 12 cup muffin pan with non-stick spray
5. Evenly distribute the filling ingredients among the muffin cups, and then pour the egg filling over top, filling each cup about ¾ full. It's ok if you have leftover filling.
6. Bake the egg muffins at 350 F for 20-25 minutes until set and just starting to brown on top.
7. Remove from the oven and let cool for 5 minutes before removing from the pan. Use a knife to cut around the sides and loosen the egg muffins if need be.
8. Enjoy the breakfast egg muffins while hot, or cool and refrigerate for meal prep!

These are a delicious breakfast option that can be customized to your preference! I love that there are 3 different flavor combinations to help keep your options open during the week. Eating the same thing every day can become a bit boring. Having 3 flavor options as part of this recipe is a huge bonus in my book.