What this dietitian eats for breakfast
My breakfast box for overnight oats!
As someone who struggles to make breakfast every morning, overnight oats are one of the easiest ways for me to get in a satisfying and delicious meal! I’ve tried many overnight oats recipes, but this is one of my favorites.
Overnight oats is typically made in a mason jar, but I often found it difficult to mix the ingredients together, especially when I used my small mason jar. Once I prepared my overnight oats in my snack box, I never looked back! Not only is it portable, but it’s also easier to mix and saves me time in the morning by allowing me to store toppings in the same container but separately from the oats. *Snack container listed on my Amazon storefront*
Recipe:
- 1/2 cup oats
- 1/4 c plain Greek yogurt
- 1 tbsp chia seeds
- 3/4-1 tbsp maple syrup
- 1/4 tsp vanilla extract
- 1/2 cup almond milk (or whichever milk you prefer!)
- Cinnamon
Topping:
- Diced apples
- Chopped pecans
- Drizzle of maple syrup
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Carnivore AND Keto Flatbread - make it with only 3 INGREDIENTS!
Make this easy keto-friendly Carnivore Flatbread with only 3 ingredients!
FULL RECIPE HERE
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VIDEO CHAPTERS:
0:00 Intro
0:30 Mixing ingredients
1:28 Spreading out batter
2:12 Keto Tip of the Day
2:35 Finished Carnivore Flatbread
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Easy and Healthy Meals That Last The WHOLE Month
Cooking healthy for the week is great, but I figured out a way to make your cooking/meal prep last the whole month.
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Macros may vary depending on the ingredients you use. To be certain, plug your ingredients into a nutrition app before purchasing or cooking.
Recipe/Macros:
EASY CRUSTLESS QUICHE | with broccoli and cauliflower
This easy crustless Quiche made 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. It bakes in the oven for 45 minutes and can be served hot, cold, or at room temperature. Add this recipe to your weekend meal prep and have a healthy breakfast, lunch, or dinner ready to go for a busy week.
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TIME STAMPS:
0:00 Intro
0:29 Getting started | pre-heat the oven and grease the 9 pie plate
0:51 Prepare the broccoli and cauliflower to be steamed
1:47 Steam the broccoli and cauliflower
2:18 Season the steamed broccoli and cauliflower and add to the pie plate
2:46 Prepare and add chopped scallions to
2:57 Shred and add the shredded cheddar cheese over the top
3:31 Prepare the egg mixture using whole eggs and egg whites
5:11 Add the egg mixture to the ingredients in the pie plate and smooth out
5:31 Put the pie plate into the 350-degree ℉ oven for 45 minutes
5:46 Let cool, serve, and enjoy!
6:23 Outro
6:40 Outtakes and bloopers
CRUSTLESS QUICHE RECIPE
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
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!
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
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