As kids get ready to start a new school year, moms are also getting back into the swing of a morning routine. One thing that can’t be missed? A complete breakfast! Research shows eating breakfast helps kids concentrate and focus at school, giving moms a good reason to serve up balanced nutrition before that first-morning bell.
It’s not unusual to miss breakfast occasionally. But if it becomes the norm, your child is missing out on multiple benefits for their health, well-being, and even their school performance.
This back-to-school season, start the day off strong and pair your little one’s breakfast with a glass of milk. An 8-ounce glass of milk gives kids 8 grams of high-quality protein plus other essential nutrients like calcium and vitamin D to the morning meal.
Most days, finding time for a balanced breakfast may be easier said than done. One way to help alleviate the morning rush is to make breakfast ahead of time, so it’s ready to go before sending kids off to school. These make-ahead Protein-Packed Eggs in a Nest are simple and fun to make. Served with an 8-ounce glass of milk, they make for a delicious breakfast to help start everyone’s school day off right.
Find more nutritious recipes to pair with milk at milklife.com.
Protein-Packed Eggs in a Nest
- Nonstick olive oil spray
- 4 cups frozen shredded potatoes, defrosted
- 3 large eggs
- 3 large egg whites
- 1/4 cup fat-free milk
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/3 cup cooked, lean ground turkey sausage, crumbled
- 1/3 cup green bell pepper, diced
- 1/3 cup tomatoes, chopped
- 1/3 cup part-skim mozzarella cheese, shredded
- Heat oven to 400 F and spray 12-well muffin tin with nonstick olive oil spray.
- Place a scoop of shredded potatoes into each muffin hole, pressing around the edges to create a “nest”. Bake for 15-20 minutes or until lightly golden. Remove the pan from the oven and using a spoon, gently press any fallen potatoes back up against the sides of each muffin hole. Turn oven down to 350 F.
- In a bowl, add eggs, egg whites, 1/4 cup milk, salt and pepper. Whisk to combine and place in the fridge while preparing green pepper, tomatoes, or additional vegetables.
- Stir cooked meat and vegetables into the bowl with egg mixture and pour equally between all “nests.” Sprinkle a pinch of cheese over each nest. Bake for 15-20 minutes or until egg is set.
- Remove from oven and serve with remaining 8-ounce glass of milk.
Note: Nests can also be stored in airtight bags in the fridge once cool for 3-4 days, and be reheated for an on-the-go breakfast.
Nutritional information per serving: 200 calories; 4.5 g fat; 1.5 g saturated fat; 105 mg cholesterol; 17 g protein; 23 g carbohydrates; 1 g fiber; 510 mg sodium; 381 mg calcium (40% of daily value). Nutrition figures are based on using fat-free milk, and include an 8-ounce glass of fat-free milk.
Savory Muffins With Cheese & Vegetables
- 1 cup plain flour
- 1 cup wholemeal flour
- 3 teaspoon baking powder
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- 2 eggs
- 1 cup milk
- ⅓ cup olive oil
VEGETABLES AND CHEESE
- 1 medium carrot
- 1 medium zucchini
- ½ medium onion
- 1 ¼ cup grated cheese
- Heat your oven to 180 degrees C or 360 F
- Prepare a 12 cup muffin tray (greased or lined with muffin cups)
- Grate the onion, zucchini and carrot
- Squeeze out the excess juices from the grated vegetables, I do this by holding the grated veggies in my hand over a sink and squeezing. The volume of the veggies will reduce after squeezing
- Grate the cheese
- In a large mixing bowl combine the dry ingredients (flour, spices and baking powder, and salt) I use a whisk or fork to combine them evenly.
- In A second bowl whisk the wet ingredients (oil, milk, and eggs)
- Combine the wet and dry ingredients
- Stir through the grated vegetables and 1 cup of grated cheese
- Portion the batter into the muffin tin
- I sprinkle the extra ¼ cup of cheese on top of each muffin
- Bake for 20-25 minutes until cooked and the center of the muffin springs back when pushed
- Cool for 5-10 minutes in the tray
- Remove from the tray and cool on a cooling rack, before storing them in an airtight container.
YIELD: 12 SERVING SIZE: 1
Amount Per Serving: CALORIES: 202TOTAL FAT: 12gSATURATED FAT: 4gTRANS FAT: 0gUNSATURATED FAT: 7gCHOLESTEROL: 44mgSODIUM: 322mgCARBOHYDRATES: 18gFIBER: 2gSUGAR: 1gPROTEIN: 7g