3 Breakfast Meal Prep Recipes To Stock Your Freezer
Recipes in this Video
Overnight oats have become a popular breakfast option in the U.S. due to their convenience and versatility. This dish allows for endless customization, appealing to health-conscious individuals and busy families alike. It reflects a growing trend towards meal prep and easy, nutritious eating.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●chia seeds
- ●honey
- ●vanilla extract
- ●fresh fruit
- ●nuts
- ●cinnamon
Instructions
- 1Combine rolled oats and milk in a mason jar.
- 2Add yogurt and mix until well combined.
- 3Stir in chia seeds, honey, and vanilla extract.
- 4Layer fresh fruit on top of the oat mixture.
- 5Sprinkle with nuts and cinnamon for added flavor.
- 6Seal the mason jar and refrigerate overnight.
- 7In the morning, shake the jar to mix ingredients before eating.
- 8Enjoy directly from the jar or transfer to a bowl.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is a cost-saving option.
yogurt
Healthier: Greek yogurt
Cheaper: sour cream
Greek yogurt adds protein, while sour cream is often less expensive.
honey
Healthier: maple syrup
Cheaper: brown sugar
Maple syrup is a natural sweetener, while brown sugar is a budget-friendly alternative.
fresh fruit
Healthier: frozen fruit
Cheaper: canned fruit
Frozen fruit retains nutrients and canned fruit is often cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup rolled oats
- ●2 cups almond milk
- ●1/2 cup Greek yogurt
- ●2 tbsp chia seeds
- ●2 tbsp maple syrup
- ●1/2 tsp vanilla extract
- ●1/2 cup mixed berries (fresh or frozen)
- ●1/4 tsp cinnamon
Instructions
- 1In a large mixing bowl, combine the rolled oats, almond milk, Greek yogurt, chia seeds, maple syrup, vanilla extract, and cinnamon.
- 2Stir the mixture well until all ingredients are fully combined.
- 3Divide the mixture evenly into four mason jars or airtight containers.
- 4Add mixed berries on top of each jar, distributing them evenly.
- 5Seal the jars or containers with lids and place them in the freezer.
- 6When ready to eat, remove a jar from the freezer and let it thaw in the refrigerator overnight.
- 7In the morning, stir the oats and enjoy cold or heat them in the microwave for 30-60 seconds if preferred warm.
Equipment
Ingredients
- ●1 cup all-purpose flour
- ●1 cup fresh spinach, chopped
- ●1 ripe banana, mashed
- ●1 cup milk (dairy or non-dairy)
- ●1 large egg
- ●2 tbsp sugar
- ●1 tsp baking powder
- ●1/2 tsp baking soda
- ●1/4 tsp salt
- ●1 tbsp vegetable oil or melted butter
Instructions
- 1In a mixing bowl, combine the flour, baking powder, baking soda, and salt.
- 2In another bowl, whisk together the mashed banana, milk, egg, and sugar until well combined.
- 3Add the chopped spinach to the wet ingredients and mix well.
- 4Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix; a few lumps are okay.
- 5Heat a non-stick skillet or griddle over medium heat and lightly grease it with oil or butter.
- 6Pour 1/4 cup of batter onto the skillet for each pancake.
- 7Cook until bubbles form on the surface, about 2-3 minutes, then flip and cook for another 2-3 minutes until golden brown.
- 8Repeat with the remaining batter, greasing the skillet as needed.
- 9Serve warm with your choice of syrup or toppings.
Equipment
Ingredients
- ●4 large eggs
- ●1 cup fresh spinach, chopped
- ●1/2 cup feta cheese, crumbled
- ●1/4 cup milk
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●4 whole grain sandwich rolls
- ●1 tbsp olive oil
- ●1/2 tsp garlic powder
- ●1/4 tsp red pepper flakes (optional)
Instructions
- 1In a bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
- 2Heat olive oil in a skillet over medium heat. Add the chopped spinach and sauté until wilted, about 2-3 minutes.
- 3Add the garlic powder and red pepper flakes (if using) to the spinach and stir to combine.
- 4Pour the egg mixture into the skillet with the spinach and cook, stirring gently, until the eggs are just set, about 4-5 minutes.
- 5Remove the skillet from heat and fold in the crumbled feta cheese until evenly distributed.
- 6Slice the whole grain sandwich rolls in half and toast them lightly if desired.
- 7Spoon the spinach and feta egg mixture onto the bottom half of each sandwich roll.
- 8Top with the other half of the sandwich roll and serve warm.
Equipment
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