recipes Archives - Good Food Made Simple

21 Quick & Easy Breakfast Ideas For Busy Mornings

Posted on April 3, 2023August 30, 2023 by Sarah Kesseli

No matter if your day starts slow like a Sunday morning or is go-go-go, breakfast is still the most important meal of the day. The key to making sure you don’t skip it as you’re running out the door? One of these 21 Quick & Easy Breakfast Ideas.

If you are like us, then breakfast has always been a meal we have struggled with. We would rather squeeze in an extra 20 minutes of sleep than get up and make breakfast. And, to be honest, we have never really had much of an appetite in the morning. Unless you count our appetite for coffee and in that case we are definitely breakfast fans!

Over time we came to realize the importance of breakfast. Not only does it help set the tone for our day, but it gives us the energy we need to work at our most optimal level and helps with weight management. Did you know that breakfast eaters have a tendency to weigh less? Yup! Those early morning eats prevent cravings later in the day. Who would have guessed!

That’s why we created easy breakfast foods like burritos, scramble bowls, and oatmeal. All of these are quick and easy breakfast options that can be ready in less than 5 minutes. But, for the days when you want something just a little bit ‘extra’ we have you covered there too!

Almost all 21 of these easy breakfast ideas can be made in less than 5 minutes. Some can be prepped the Sunday or night before, so the only time you’ll spend in the morning is opening the refrigerator door and grabbing your meal.

From meal prepped oatmeal to breakfast sandwiches and bagels, breakfast tacos, nachos and more. We have compiled a roundup of the most delicious easy breakfast ideas that you will want to keep on hand! Whether you decide to start the day sweet or savory, the one thing we can guarantee is that you will be out the door and off to a good start with one of these easy breakfast options in hand.

When you’re looking for a sweet start:

Strawberry Oatmeal Parfait

With a few simple ingredients, this Healthy Strawberry Oatmeal Parfait comes together in minutes making a fast and delicious way to start your day.

Meal Prep Oatmeal – 8 Ways

Oatmeal in a jar is the meal prep recipe that will change your morning routine. All it takes is 5 minutes of prep work the night before to ensure that you have an easy and energizing breakfast as you run out the door. A perfect grab-n-go idea!

Quick & Easy Oatmeal with Fruit

All you need is 3 minutes to cook this nutty bowl of oatmeal. Top it with fresh fruit and a drizzle of maple syrup for a satisfying breakfast in less than 5 minutes.

Pancake Puffs With Fruit & Syrup

You would never believe that you could be enjoying pancakes for breakfast in less than 5 minutes. Tack on an extra minute or two to plate nicely and add some fruit and syrup….you have what feels like a Sunday brunch in no time!

Pancake Puff Yogurt Bowls

Sometimes a simple yogurt bowl is all you need. While your pancake puffs cook, add yogurt, granola, nuts/seeds and fruit to a bowl. You will have a fast breakfast with a balance of carbs, protein and healthy fats in less than 5 minutes.

Sweet & Savory Pancake Puffs

It’s a double date with our pancake puffs and egg white patties. This sweet and savory duo requires less than 5 minutes in the microwave. We added some fresh fruit and avocado for healthy fats and good measure.

PB&J Waffles Sandwiches

PBJ is a staple for both breakfast and lunch. Toast 2 of our frozen waffles and layer with your favorite nut butter and jam. You will be transported back to your childhood in less than 5 minutes.

Apple Walnut Waffles

Feeling something a little more fancy with your waffles? Take 1 minute to top them with your favorite yogurt, sliced apples, walnuts, and a drizzle of maple syrup. If you slice your apple while the waffles toast, then you can be diving into this plate in less than 5 minutes.

Simple Topped Buttermilk Waffles

When everyone in the house wants something different, just pull out all of the stops! All 3 of these topping combinations are ready in less than 5 minutes!

Option 1: Vanilla yogurt + raspberries + pomegranate seeds

Option 2: Nutella + sliced pears + pomegranate seeds

Option 3: Peanut butter + bananas + shredded coconut

When you’re looking for a savory start:

Turkey Sausage Breakfast Potato Boats

This easy to prepare Breakfast Turkey Sausage Potato Boat recipe is made with only 3 ingredients. Made in just minutes, baked potatoes are filled with our hearty Turkey Sausage Egg White Bowl and finished off with feta cheese for a balanced start to your day. Great for meal prep too!

Bacon & Egg Breakfast Bowl Lettuce Wraps

Have you jumped on the lettuce wrap train yet? If not, this is an easy way to do it! Just cook up one of our Frozen Bacon Breakfast Bowls and wrap it inside crunchy layers of your favorite lettuce! It’s a perfect eat-on-the-go idea!

Turkey Sausage Breakfast Bowl Tacos

Turkey Sausage Scramble Bowl Breakfast Tacos are a quick and nutrient dense way to kick-start your morning! With only 3 ingredients, this gluten-free breakfast can be in your hands in less than 5 minutes!

Bacon Egg Scramble Bowl Breakfast Nachos

That’s right. We said Bacon & Egg Scramble Bowl Breakfast Nachos! Tortilla chips layered with bacon, eggs, avocado, cojita cheese, fresh salsa, jalapeno, and cilantro make these breakfast nachos an epic way to start your day — in less than 5 minutes, of course!

Turkey Sausage Scramble Bowl and Pesto Toast

Are you a fan of toast Tuesday? We thought so! In that case, this combo is sure to satisfy! While toasting your favorite bread, cook your frozen breakfast meal in the microwave. When the toast is done layer it with pesto and your cooked breakfast bowl. The flavors are out of this world!

High Protein Egg White Breakfast Sandwiches

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast!

Make Ahead Egg White Patty Freezer Sandwiches

Easy Make-Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go!

Low Carb Egg White Patty Breakfast Tacos

Low Carb Egg White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice.

Bacon, Egg White Patty & Avocado Breakfast Sandwich

The secret to this epic sandwich? Having prepared bacon on hand and a few egg white patties that can be made in less than 2 minutes. Layer it all between 2 slices of toast with avocado (and cheese, if desired) for a killer start to your day!

Egg White Patty & Guacamole Bagels

Egg White Patty & Guacamole Breakfast Bagels are the way mornings were meant to start! Fresh bagels layered with an easy homemade guacamole, 60-second egg white patties and finished off with fresh cilantro. It doesn’t get any easier!

Southwestern Veggie Breakfast Burrito & Fruit

Who doesn’t love a breakfast burrito?! Warm one up in the microwave in less than 3 minutes and enjoy right away with fruit, or go one extra step and crisp the outside in a skillet to give it that golden color. Either way, this balanced plate can be ready to go in less than 10 minutes.

And when all else fails, just grab a burrito as you’re running out the door!

Some days you just need to grab it and go! Toss one in your freezer bag and heat it at work for a 3 minute, easy, fast and balanced breakfast!

15 Easy Ways To Elevate Your Frozen Meals

Posted on March 20, 2023August 30, 2023 by Sarah Kesseli

Yes, we are big fans of popping a meal into the microwave when you need something fast. I mean, we wouldn’t be in business if we weren’t, right? But sometimes you want something just a little bit more, let’s say, ‘homemade.’ There is no need to make something completely from scratch when you can go the “semi-homemade” route instead. You know, by combining your favorite frozen meal with a few other ingredients and giving it a little bit of flare.

We put together these 15 recipes to elevate your frozen meal into something easy and fun! Oh, and let’s not forget delicious. Your friends and family won’t believe that these recipes started from frozen.

Egg White Patties

Egg White Patty Breakfast Sandwiches

You wouldn’t believe that this high protein breakfast bagel could be made in less than 3 minutes! Plus, egg (whites) and avocado. Pretty much a breakfast requirement, right?

Egg White Patty & Bacon Breakfast Sandwiches

Life is always better when bacon is involved. This breakfast sandwich made with whole grain bread, spinach, cheese, egg white patties and bacon comes together in less than 10 minutes. That’s less time than it takes to order at your local coffee shop.

Egg White Patty B.L.T Salad

We told you life was better with bacon! Skip the bread and add in some fresh greens for a low carb meal made with your favorite BLT ingredients like egg white patties in 5 minutes flat!

Low Carb Egg White Patty Breakfast Tacos

Tacos for breakfast? We think so. The best part? No taco shells are needed. Our high-protein egg white patties do just the trip helping you scoop that bacon, avocado, and salsa straight to your mouth.

Breakfast Scramble Bowls

Breakfast Turkey Sausage Scramble Bowl Potato Boats

Sail away, sail away….with these turkey breakfast potato boats. Use your leftover potatoes and fill them with our high-protein breakfast scramble bowl for a smooth sailing morning.

Bacon & Egg Scramble Bowl Breakfast Pizza

Just when you thought pizza wasn’t meant for breakfast. In swoops, this recipe made with your favorite store-bought crust and our bacon Egg Scramble bowl.

Open Faced Southwestern Veggie Bowl Omelette

Your Sunday brunch guests will definitely be impressed! Who knew that topping your simple egg omelet with our flavorful Southwestern Veggie Scramble bowl could result in such a simple, yet fancy meal!

Bacon & Egg Scramble Bowl Skillet Breakfast Nachos

This is nacho average breakfast! Grab your favorite tortilla chips and toss them in a skillet and finish them off with our Bacon Egg Scramble bowl, avocado, salsa, cheese, and cilantro!

Entree Meals

Chicken Black Bean Bowl Pizza

It may not be as fun as pizza for breakfast, but it still beats Friday night takeout any day! A simple pizza crust topped with our Chicken Black Bean Bowl not only has more protein and fiber than your local pizzeria pizza but is cheaper, too!

Steak Black Bean Bowl Stuffed Sweet Potatoes

Sweet potatoes are the perfect vessel for everything, don’t you think? Meal prep a few extra sweet potatoes on Sunday and then fill them with our Steak Black Bean bowl for a hearty, satisfying and fiber-rich meal that is ready in less than 5 minutes.

Buffalo Style Chicken Mac & Cheese Sliders

You know when your friends call you last minute to bring something to the weekend BBQ or football party? This is your solution. A few slider rolls, our Buffalo Chicken Style Mac & Cheese and bacon. Enough said.

Chicken Black Bean Bowl Sheet Pan Nachos

Don’t we all have those nights when we just want to eat nachos and watch Netflix? Easy solution? Top your favorite tortillas with our Chicken Black Bean Bowl, cheese, guacamole and you are set for movie night!

Pancake Puffs

Pancake Puff Ice Cream Sundae Bowls

Is it breakfast or is it dessert? Either way, sweetening up your pancake puffs with a few toppings is sure to please any crowd! Or go all out and have a “build your own” pancake puff ice cream sundae bar! We bet everyone will love it.

Waffles

Dark Chocolate Waffle Dippers

Studies show that if you start your day with chocolate you have a tendency to weigh less. That is reason enough for us to dip our waffles into some heart-healthy dark chocolate and enjoy!

Oatmeal

8 Fun Ways To Eat Oatmeal

They say “Variety is the spice of life”, right? And they also say, “Eat The Rainbow.” So, we figure why not knock out 2 birds with one stone and meal prep our organic oatmeal 8 different ways.

Snacks Versus Meals

Posted on February 16, 2022August 31, 2023 by Sarah Kesseli

There is often a split between people when it comes to snacking or eating full meals. We believe that meal time should be stress free and align with your personal preferences. While it often gets a bad rap, it is actually helpful to implement snacks into your lifestyle.

To some, snacking is an easier way to meal prep for the day or a more convenient way to get in daily nutrients. To others, snacking is simply a personal preference. Overall, it is important to break the stigma that all snacking is bad. After all, food freedom allows us to incorporate foods into our personal preferences and lifestyles!

What is snacking?

Typically, snacking is characterized as consuming food/beverage between your regular meal times (breakfast, lunch, dinner). With this board definition, it is obvious that snacking or snack times are different for everyone. As there is no universal definition, it is surprising that there is (more or less) a universal stigma.

Unfortunately, snacking does have a negative connotation. Specifically, that it involves overly processed, packaged and “unhealthy” foods. Further, negative messages are often circulated around the idea that snacking could be to blame for weight gain and health complications. As a result, snacking often leads to guilt and food insecurities.

However, snacking doesn’t have to equate to consuming “junk food.” One of our favourite ways to focus on cleaner snacks is to build a snack plate. The best part of a snack plate is that you can pretty much add whatever you like!

If you are a picky eater, snack plates allow you to fill up with the foods you enjoy most. The variety and options snack plates provide you are literally endless.

If you find yourself craving some chips or sweets, you can totally incorporate them into your balanced snack plate. By mixing in fruits, veggies, protein and carbs, your snack plate is perfect for nourishing your body and listening to your cravings, too!

Are there benefits to snacking?

The short answer is: it depends. As aforementioned, there is no uniform definition of snacking nor is there a right or wrong way to snack. Therefore, the benefits of snacking depend on your personal health, preferences and lifestyle.

As explained by Eliza Martinez, snacking benefits can include increasing your nutrient intake and energy. As a result, your concentration levels may be boosted due to fueling your body between meals.

Martinez says that a balanced snack can “increases your energy levels for a longer period of time than sugary snacks do.” Essentially, by consuming balanced snacks, you are slowly fueling your body throughout the day and keeping your energy levels up.

There are many different opinions and perspectives regarding the effects of snacking. However, conflicting views on snacking shows that there is no right or wrong way to incorporate snacks into your routine!

It’s still important to eat full meals

Snacking is certainly an important factor to integrate into your daily meal routine. However, it is just as important to make sure you are eating enough full meals to fuel your body.

Eating complete, nutritious meals ensures that you are consuming the daily recommended nutritional intake. As such, it is important to note that both meals and snacks are a good way to fuel your body – you don’t need to eliminate one or the other! So, don’t be tricked into thinking you should only be eating one meal a day, or replacing all meals with just snacks!

That being said, meal time doesn’t have to be stressful or overcomplicated. Just like snacks, meals can be pretty easy to make! Some of our favourite simple meals include:

Structuring snacks or meals into your routines

Implementing snacks into your dietary lifestyle is all relative to your personal preferences. Some of these can include your hunger levels, dietary restrictions and daily cravings. Planning to incorporate snacks into your diet is all relative to you! Sometimes the best way is by experimenting what snacks work and don’t work for you. From there, you can decide: are you more of a snack or meal person?

Low Carb Breakfast Recipes: Egg White Patty Breakfast Tacos

Posted on January 3, 2022February 10, 2022 by Sarah Kesseli

When it comes to low carb breakfast recipes, these White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice.

We are all for crabs around here, especially of the burrito and flatbread kind. But, every now and again we have some low carb breakfast recipes that we can’t resist sharing!

Let us introduce you to one recipe, our Low Carb Egg White Patty Breakfast Tacos! We are huge fans of tacos for breakfast. Are you? If not, we highly recommend giving them a try, low carb or not. If you aren’t familiar with breakfast tacos, they are a traditional taco. The shell is typically filled with items such as eggs, bacon, avocado, salsa, etc.! Anything you would put in a regular taco is fair game with breakfast tacos, too.

However, for our low carb breakfast taco, we replaced the traditional taco shell with one of our egg white patties. Not only does this significantly reduce the carb count, but it also adds a nice protein boost, as well. Since the “egg” part of the breakfast taco is incorporated into the ‘shell,’ we didn’t add any to the filling.

We then went all out with our favorite fillings such as guacamole, bacon, salsa, purple onion, and fresh cilantro. These allowed us to keep our breakfast taco low carb, while still having a lot of incredible flavors. If low carb breakfast recipes aren’t your thing (and sometimes they aren’t ours, either), you can take this exact recipe and wrap it with a corn tortilla.

We will take the corn tortilla wrapped version, wrap it in some parchment paper and eat it on-the-go! It’s perfect when we are in a rush.

Egg White Patty Breakfast Tacos Ingredients:

1 package Egg White Patties

1/2 cup guacamole (or freshly mashed avocado)

5 thin slices bacon

1/3 cup salsa

1/4 cup purple onion, diced

fresh cilantro, as desired

1 lime, sliced in half

Print Pin

Low Carb Egg White Patty Breakfast Tacos

Course Breakfast

Keyword Egg White Patties

Prep Time 5

Cook Time 7

Total Time 12

Servings 5 tacos

Ingredients

1 Package egg white patties
1/2 cup guacamole
5 thin slices bacon cooked
1/3 cup salsa
1/4 cup purple onion diced
fresh cilantro optional
1 small lime sliced in half

Instructions

Cook egg white patties according to package directions.
Layer guacamole, bacon, onion, and salsa evenly into each of 5 egg white patties.
Finish off with cilantro and a squeee of fresh lime juice.

Notes

*You can fill the egg white patties with endless combinations! We like to use leftover steak, black beans, potatoes, etc.

How To Make A High Protein Egg White Patty Breakfast Sandwich

Posted on November 16, 2021February 10, 2022 by Sarah Kesseli

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast!

How To Make A High Protein Egg White Patty Breakfast Sandwich Ingredients:

2 slices whole grain bread

2 Egg White Patties, cooked

2 tsp mayo

handful spinach

thinly sliced red onion

1 slice pepper jack cheese

1/4 avocado, sliced

Print Pin

How To Make A High Protein Egg White Patty Breakfast Sandwich

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast!

Course Breakfast

Keyword Egg White Patties

Prep Time 5

Cook Time 2

Total Time 7

Servings 1 sandwich

Ingredients

2 slices whole grain bread
2 egg white patties cooked
2 tsp mayo
spinach
red onion thinly sliced
1 slice pepper jack cheese
1/4 avocado sliced
salt & pepper if desired

Instructions

Layer 1 slice of bread with mayo, spinach, egg white patties, red onion, cheese and avocado.
Top with remaining slice of bread.
Slice in half and wrap in parchment paper to eat on-the-go!

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Posted on September 21, 2021October 12, 2021 by Sarah Kesseli

Do you have a tendency to hit that fast food drive-thru on your way to work each day? We admit, that used to be the case around here, too. Until we started making these Make Ahead Egg White Paty Freezer Breakfast Sandwiches; then it was game over! Not only do these taste much better than anything from a drive-thru, but they will save you a lot of money too!

You can meal prep these breakfast sandwiches at the beginning of the week. This will ensure that you have an easy, high-protein breakfast option all week long. These take about 20 minutes to make and will last 5 days in the refrigerator. This is a guaranteed solution for breakfast Monday through Friday.

Our favorite part about these high-protein breakfast sandwiches is that they are customizable. Yes, that’s right! The combinations are endless. We went with Canadian Bacon and cheddar cheese, but regular bacon, veggie bacon, any kind of cheese, etc would be delicious. As long as the item will hold up for 5 days it’s fair game.

Things we wouldn’t recommend are avocado, tomato or a sauce. They will either turn brown or make your English muffin mushy.

Of course, if you’re not one for meal prep, these sandwiches are great for weekend brunch, too. Just set out all of the ingredients and let your guests build their own. Serve with a side of fresh fruit and you have yourself a fast, easy, healthy and delicious meal in minutes.

Make Ahead Egg White Patty Freezer Breakfast Sandwiches Ingredients:

5 whole grain English muffins

1 package Egg White Patties

5 thin slices of lean ham or Canadian bacon

5 slices cheddar cheese

salt and pepper, if desired

Print Pin

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Easy Make Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go!

Course Breakfast

Keyword Egg White Patties

Prep Time 10

Cook Time 10

Total Time 20

Servings 5 sandwiches

Ingredients

5 whole grain English muffins sliced in half
1 package egg white patties
5 slices ham/Canadian bacon
5 slices cheddar cheese
salt & pepper if desired

Instructions

Cook the egg white patties according to package directions.
Place a piece of parchment paper down.
Lay the bottom half of the English muffin into the parchment paper.
Top with ham or Canadian bacon, egg white patty and cheddar cheese.
Finish off with top of English muffin.
Wrap the sandwich in parchment paper.
Repeat until all 5 sandwiches are made.
Place sandwiches into a freezer safe ziplock bag (or an air tight container).
When ready to cook, remove the sandwich from the freezer.
Reheat in a toaster oven or conventional oven. **
Enjoy!

Notes

*Feel free to use any variety of cheese. You can also add in veggies such as spinach, sliced peppers or onions.

**They can also be reheated in the microwave. However, they will be soft.

Egg White Patty & Guacamole Breakfast Bagel

Posted on May 30, 2021October 12, 2021 by Sarah Kesseli

Egg White Patty & Guacamole Breakfast Bagels are the way mornings were meant to start! Fresh bagels layered with easy homemade guacamole, 60-second egg white patties and finished off with fresh cilantro. It doesn’t get any easier!

No matter what time of day it is, breakfast is always a good idea! Don’t you agree? Whether you decide to give this epic breakfast bagel combo a try for breakfast, lunch, or dinner we guarantee that it will be delicious and satisfying.

This combination is always on our mind (hello avocado). It contains everything you need for a wholesome and balanced meal. Egg white patties for protein? Check. Bagel for carbs? Check. Guacamole for hearty-healthy fat? Check. But, it doesn’t stop there.

Easy to make? Check.
Ready in less than 5 minutes? Check.
Loaded with flavor? Check.
Perfect for on-the-go? Check.
Versatile to make? Check.

You get the idea. It pretty much checks off all of the boxes. You truly can’t get much better than this. We like to keep things simple, as you can see below. However, if you’re looking to give this a little “more” let’s chat about some great options! You can add in any (or none) of the following and this will be just as delicious as the original combination.

Bacon
Ham
Fresh sliced turkey
Roasted red peppers
Caramelized onions
Smoked salmon
Roasted tomatoes
Grilled veggies
Fresh strawberries (this may sound weird, but trust us! Did you see this?)
Cheese

Etc.! The list goes on and on! Let us know if you try this breakfast bagel. If you do, make sure to tag us on Instagram or Facebook, so that we can share your creation!

Egg White Patty & Guacamole Breakfast Bagel Ingredients:

Guacamole

2 medium avocados

2 tbsp. fresh cilantro, chopped

1-2 cloves fresh garlic, minced

juice from half of 1 lime

salt & pepper, to taste

Sandwiches

8 Good Food Made Simple Egg White Patties

4 bagels of choice

more fresh cilantro, if desired

Print Pin

Egg White Patty & Guacamole Breakfast Bagel

Course Breakfast

Keyword Egg White Patties

Prep Time 10

Cook Time 8

Total Time 18

Servings 4 sandwiches

Ingredients

Guacamole

2 medium avocado
2 tbsp fresh cilantro chopped
1 clove garlic minced
1/2 medium lime juiced
salt & pepper to taste

Sandwiches

8 egg white patties
4 bagels use gluten free, if necessary
fresh cilantro if desired

Instructions

Start by making your guacamole. Add all ingredients, except your salt & pepper to a bowl. Mash until desired consistency. Add salt & pepper, as desired.
Set guacamole aside.
Cook egg white patties according to package directions.
Toast bagels, if desired.
When egg white patties are done cooking, begin to layer your bagels.
Place 1/4 of the guacamole on the bottom of each bagel.
Top with 2 egg white patties.
Add fresh cilantro, if desired.
Finish by adding the top half of the bagel.
Enjoy!

Notes

Nutrition for 1 out of 4 bagel sandwiches:

23.5g Protein | 62.5g Carbs | 12.5g Fat | 7g Fiber | 460 Calories

*Please note: nutrition will vary based on the brand of bagel used

Deli-Style Egg White Patty Breakfast Sandwiches

Posted on March 17, 2020April 12, 2021 by Sarah Kesseli

These Deli-Style Egg White Patty Breakfast Sandwiches rival anything you’d find in New York City. High Protein. Gluten-Free.

We love a good egg white patty breakfast sandwich to start the day! They are the perfect balance of protein, carbs and healthy fats to get your day started. Other than maybe our “must-have” cup of coffee, you don’t need anything else. Bagel sandwich in one hand. Coffee in the other. Out the door, we go!

We all know that breakfast is the most important meal of the day. We also know that the morning is the craziest time of day. But breakfast doesn’t need to be complicated. These egg white patty breakfast sandwiches are proof of that! All that’s required is 3 minutes of prep time, and you’re ready to go! You can let the toaster finish them off while you’re grabbing your bag and throwing on your shoes.

These are even easy enough to make at work. Simply toss the ingredients into a container or reuseable bag and prepare them when you arrive at work. We guarantee that your co-workers will have breakfast envy! Heck, they might even ask you to share or make one for them! Sounds like a great way to butter up to the boss, don’t you think? 😉

If you are like us and enjoy a sweet and savory combination at meals, then a side cup of fresh fruit or an apple will do the trick.

For nights when time seems to get away from you, we have been known to make one of these to enjoy before we take a few minutes to relax and read a good book. Breakfast foods aren’t limited to only breakfast time. Brinner anyone?

Deli-Style Egg White Patty Breakfast Sandwiches Ingredients:

3 everything bagels (Gluten free, if needed)
3 Egg White Patties
6 ounces shaved ham
3 slices cheddar cheese

Print Pin

Deli-Style Egg White Patty Breakfast Sandwiches

These Deli-Style Egg White Patty Breakfast Sandwiches rival anything you'd find in New York City. High Protein. Gluten Free.

Course Breakfast

Cuisine American

Keyword Egg White Patties

Prep Time 3

Cook Time 5

Total Time 8

Servings 3 sandwiches

Ingredients

3 medium Everything Seasoned Bagels can sub with favorite bagel
3 egg white patties
6 ounces shaved ham can sub with shaved turkey
3 slices cheddar cheese

Instructions

Cook the egg white patties according to package directions.
Cut your bagels in half and layer the shaved ham, cheddar cheese and egg white patty on the bottom half of each of your bagels.
Place the top of the bagel on the egg white patty.
Place in the toaster oven or a pre-heat oven and cook until cheese is melted and bagel is slightly toasted.
Enjoy immediately.

Notes

Nutrition for 1 out of 3 sandwiches:

26.5g Protein | 52g Carbs | 15.4g Fat | 3g Fiber | 460 Calories

Honoring Your Body Without Giving Into Diet Culture

Posted on January 13, 2020August 31, 2023 by Sarah Kesseli

With a new year fresh upon us, it is no secret that articles about dieting, working out and creating a “new you” are circulating all over the Internet. Sometimes, it is difficult to avoid these articles and you can fall into a slump. Articles that focus on dieting, overworking and transforming yourself can often lead to negative feelings of self-comparison and self-worth. Adopting healthy habits can make you feel good but that doesn’t mean you need to give into diet culture. In fact, honoring your body can be accomplished in a number of ways without giving into diet culture!

First, let’s define diet culture. According to Ragen Chastain from the National Eating Disorder Association, diet culture includes “weight stigma [that] is so firmly entrenched in our culture.” This can include implementing “food rules and restriction to manipulate body size” or suggesting “people are more or less worthy based on their body size.” Diet culture is toxic and should not, by any means, be promoted during a new year or otherwise.

Some of our favourite ways to honor our bodies without giving into diet culture are listening to hunger signs, working out at our own pace, taking time for ourselves and focusing on our mental health.

Honoring your body by listening to your hunger signs

Hunger signs – we all get them, have them and should know how to recognize them. As explained by Monica Smith from Michigan State University Extension, some physical hunger cutes include an “empty stomach, stomach growling, headache, light-headed feeling, grumpiness, lack of energy and shakiness or weakness.”

When you don’t listen to your body’s hunger signs, you risk feelings of distraction, stress and irritability. As diet culture promotes ignoring these hunger signs, it is important to adopt habits that honor them instead. By doing so, you can honor your body through food and nourishment.

One way this can be done is by equating your hunger signals with cooking/eating something delicious! Some of our favourite meals include yummy ingredients and easy recipes like these Chicken Black Bean Stuffed Sweet Potatoes.

Listening to your hunger cues also includes cooking what you’re craving. Honoring your body also means honoring your cravings! To ensure you’re getting in those vitamins and nutrients, learning to build a balanced plate is a skill that will help you enjoy your meals while feeling good. Don’t worry – there are many ways to build a balanced plate and can work for your lifestyle and preferences!

Working out at your own pace

Speaking about lifestyle, it is no secret that working out can definitely be a part of your lifestyle. You may be familiar with the new year’s joke about the gyms being crowded due to new year’s resolutions. Whether you are returning to the gym or joining a new one, getting exercise into your day is a great way to honor your body without giving into diet culture.

There are many different ways to get moving, which allows you to modify your exercise to best fit you! It can be overwhelming to see other people at the gym working out at a different pace or level than you. However, it is also harmful to intensity your workouts if your body is not ready. Comparing your workouts to others’ can be extremely detrimental.

Listen to your body and exercise at your own pace! Physical results are not linear and don’t look the same for everyone. Going at your own pace and listening to your body’s limits is very important when working out. By mixing healthy eating habits with safe exercise routines, you are one step closer to honoring your body without giving into diet culture.

Take time for yourself

Burn-out is real and can have serious mental and physical effects. The World Health Organization defines burn-out as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The WHO outline three symptoms of burn-out:

feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
reduced professional efficacy

Some physical symptoms include headaches, stomachaches, exhaustion and, muscle pain and fatigue. As such, taking a break from work or stepping away from the office is a must when you are facing severe impacts from burn-out.

Taking time for yourself can take many shapes and forms. Whether that be working from home for a change of scenery, taking a few days off completely or getting moving and away from your desk during the day – focus on yourself.

Honoring your body means focusing on mental health

That being said, it is just as important to pay attention to your body both physically and mentally. Further, physically working on your body should be treated as important as working on yourself mentally. For example, sometimes you just need to step away and do something you enjoy. Some ways we like to take a break include reading, spending time with family, watching our favourite show or meditation.

Don’t forget that being a student can take a toll on your physical and mental health, too. Whether you’re a student, parent or employee, it is critical to know when you need to take a break. Focusing on enjoying yourself, decreasing stress and overall unwinding will keep you feeling great while completely honoring your body without giving into diet culture!

Dieting and promoting diet culture is in no way the only method to adopt healthy habits. In fact, there are endless amount of ways to honor your body without giving into diet culture. By focusing on physical activity at your own pace, feeding your body and focusing on your mental health, you are sure to find ways of honoring yourself that fit your lifestyle.

Egg White Patty Croissant Breakfast Sandwiches

Posted on December 4, 2019April 12, 2021 by Sarah Kesseli

This Egg White Patty Croissant Breakfast Sandwich is a must-have to start your day! A buttery croissant layered with 2 high-protein egg white patties, a slice of bacon, cheese, and guacamole. All ready in less than 5 minutes!

Mom always said that breakfast was the most important meal of the day. Well, we wholeheartedly agree! This 5 minute Egg White Patty Croissant Breakfast Sandwich is the perfect balance of protein, carbs, and healthy fats. It is guaranteed to keep you both satiated and energized all morning.

Just check out those layers! Our high-protein egg white patties (only 35 calories each, mind you!), crunchy bacon, melted cheese, and smooth guacamole. This sandwich is done up so right.

You can prepare and enjoy them right away. Or, make several ahead of time to take with you to the office in the morning. Wrap the croissant in tin foil and just pop it in the toaster at work to warm it through. Long gone are the days when you need to spend $12.00 at a high-end coffee shop for a sandwich like this. Instead, save yourself time, money, and unnecessary calories by making your own at home.

Make it fit your goals!

If you are following a lower calorie diet, you can remove either the bacon or the cheese (or both) to save fat calories and add on salsa for extra flavor! Made as is, this breakfast sandwich has only 526 calories. But, if you remove the bacon and cheese and add in an extra egg white patty and some salsa, you have a sandwich with less than 400 calories!

Also, if you are looking for an easy and tasty brunch idea for guests, this is it! Just prepare all of the ingredients and serve them buffet style, allowing your guests to create their own sandwich. We would recommend adding fruit salad and coffee/tea to the mix!

https://www.instagram.com/p/B52qYo_hFGk/

Egg White Patty Croissant Breakfast Sandwiches Ingredients:

2 croissants of choice
4 Egg White Patties
2 slices of bacon
2 ounces cheddar cheese
2 tbsp. store-bought (or homemade) guacamole

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Egg White Patty Croissant Breakfast Sandwiches

This Egg White Paty Croissant Breakfast Sandwich is a must-have to start your day! A buttery croissant layered with 2 high-protein egg white patties, a slice of bacon, cheese, and guacamole. All ready in less than 5 minutes!

Course Breakfast

Cuisine American

Keyword Egg White Patties

Prep Time 5

Cook Time 3

Total Time 8

Servings 2 sandwiches

Ingredients

2 croissants
4 egg white patties cooked according to package directions
2 slices bacon cooked
2 ounces cheese any kind would work
2 tbsp guacamole homemade or store-bought

Instructions

Slice your croissants in half.
Layer each with 1 egg white patty, half a slice of cheese, the second egg white patty, the second half of cheese, 1 piece of bacon (we broke ours into 3 pieces), and 1 tbsp. guacamole.
Eat immediately OR pop into the toaster oven for about 5 minutes to melt the cheese and make the croissant a but crunchy.

Notes

Nutrition for 1 out of 2 sandwiches (made as is)

27.8g Protein | 34.1g Carbs | 30.4g Fat | 2g Fiber | 526 Calories

Nutrition for 1 out of 2 sandwiches (the lighter version - no bacon and cheese, add 1 extra egg white patty and salsa)

23.3g Protein | 37.2g Carbs | 16.5g Fat | 2g Fiber | 396 Calories