Food Prep Sunday

Food prep Sunday is something I try to do throughout the school year, so I have healthy homemade snacks around the house for my family. With the school year and fall sports getting started for many, it becomes a very busy time of year. If you don’t have kids at home and are busy with work or other things in life, prepping food to grab and go is a great way to stay on track with your fitness and nutrition goals. Two of my favorite recipes to prepare on Sunday for the week are Egg Bites, and Grilled Asian Chicken.

Kids helping me with food prep

Egg Bites

I can’t keep egg bites in the house for longer than 2 days. With my 12-year-old son growing like he is, he eats everything. He loves these so much he’ll sit down and eat 4-5. Before I know it, I don’t even get to have one. So I started making a double batch, 36!

Egg Bites

Tessa Ludwig
These are such a great item to always have on hand. We eat them regularly for breakfast. And I find the kids having them often for snack time. Which is why I now make about 48 of them at a time.
I used to make them in my muffin tins with parchment cupcake liners, which yields about 18 egg bites. I have switched to using the silicone cupcake pans. I place them on an extra large cookie sheet to be stable in the oven. When using the silicone cupcake pans the recipe yields 16 egg bites.
No ratings yet
Prep Time 15 mins
Cook Time 25 mins
Course Breakfast, Snack
Cuisine American
Servings 18 Egg bites
Calories 73 kcal

Equipment

Muffin pans optional
Parchment cup cake liners optional
Ninja Blender
Silicone cupcake pans optional
Extra large baking sheet optional

Ingredients
 

Blended egg mixture

  • 7 large eggs
  • 1 cup of liquid egg whites
  • 1 cup 4% small curd cottage cheese
  • 1 cup shredded cheese

Optional Ingredients

  • 1 oz diced sauteed sweet onion
  • 1 oz diced sauteed white mushroom
  • 4 slices of high quality diced and cooked bacon I use Hempler’s
  • 1 oz cooked crumbled breakfast sausage
  • 1 oz diced sauteed bell peppers
  • Any other vegetables or breakfast meat you like

Instructions
 

Oven prep

  • Preheat oven to 300 degrees.
  • Place pan filled with water on the bottom rack of the oven, this adds moisture to the oven and egg bites.

Blended egg mixture

  • Place eggs, liquid egg whites, cottage cheese, and shredded cheese in a blender (I use a Ninja blender).
  • Blend egg mixture until you can no longer see cottage cheese chunks.

Cupcake pans with parchment liners

  • Line cupcake pans with parchment cupcake liners.
  • Divide optional ingredients evenly between the lined cups.
  • Pour blended egg mixture over the optional ingredients evenly between cups.
  • Place in the preheated oven and bake for 25 min, or until they are no longer jiggly.
  • Cool and store in an airtight container in the fridge. Reheat in the microwave for 1 min covered.

Silicone cupcake pans on extra large baking sheets

  • Place silicone cupcake pans on a large baking sheet.
  • Divide optional ingredients evenly between the lined cups.
  • Pour blended egg mixture over the optional ingredients evenly between cups.
  • Place in the preheated oven and bake for 30 min, or until they are no longer jiggly.
  • Cool and store in an airtight container in the fridge. Reheat in the microwave for 1 min covered.

Nutrition

Serving: 1egg biteCalories: 73kcalCarbohydrates: 1.2gProtein: 7.6gFat: 4.2gSaturated Fat: 1.9gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.7gCholesterol: 79.8mgSodium: 145mgPotassium: 46.5mgSugar: 0.6g
Tried this recipe?Let us know how it was!

Grilled Asian Chicken

All 3 of my kids love my Grilled Asian Chicken. I make 4 lbs of it for the week. They pack it in their lunches, have cold out of the fridge after school. Another option is to serve it reheated with pork fried cauliflower rice when we have a really busy evening and I don’t have time to prepare a meal.  This recipe is soy free. Rather then soy sauce, I use coconut aminos to marinate the chicken. The particular brand I purchase is Coconut Secrets, which can be purchased on Amazon or found at specialty grocery stores. It has great flavor and is low in carbohydrates and sugar. This marinade is also wonderful on flank steak, drumsticks, pork tenderloin, elk, etc.

Grilled Asian Chicken

Tessa Ludwig
This recipe makes about 10 -6 oz. servings. Servings are variable based of total amount of chicken used.
No ratings yet
Prep Time 15 mins
Cook Time 7 mins
Course Main Course
Cuisine American, Asian
Servings 10 :6 oz servings
Calories 233 kcal

Ingredients
 

  • 4 lbs chicken breast sliced thin (I slice my chicken breast in 3’s)
  • 1/4 cup Coconut Secrets coconut aminos
  • 1/4 cup olive oil I use Kirkland from Costco
  • 1 tsp ginger juice *optional. Could also use fresh grated ginger
  • 1/4 sweet onion diced
  • 4 garlic cloves diced
  • 1/2 tsp stevia *optional
  • red pepper flakes *optional
  • salt and pepper to taste

Instructions
 

Marinade

  • Combine all marinade ingredients in a bowl.
  • Slice chicken breasts thin, place in bowl, and stir in marinade.
  • Let stand in fridge covered for up to 1 hour.
  • Preheat grill to medium to high heat.
  • Place chicken on the grill, grill each side 5-7 minutes, be sure to watch so the chicken does not burn.
  • Serve with favorite side like my Pork Fried Cauliflower Rice or store in an air tight container.

Nutrition

Serving: 6ozCalories: 233kcalCarbohydrates: 2.2gProtein: 40.1gFat: 7.8gSaturated Fat: 1.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4.7gCholesterol: 112mgSodium: 428.9mgPotassium: 700.1mgFiber: 0.1gSugar: 1.5g
Tried this recipe?Let us know how it was!

About Author


Tessa Ludwig

1 Comment

  1. Ok just made these egg bites, and they are so yummy!! I added clove garlic, green onion, bacon, jalapeño and mushroom. They were moist and delicious.

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