Breakfast and Snack Recipes

Clean Eating Egg Quiche Muffins

This recipe has to be one of my favorites! Make it once and you have 12 delicious mini-quiche egg muffins that are not only clean but filled with goodness! Better yet, at around 50-60 calories a piece, you can afford to stuff yourself full of muffins with lack of sacrifice and feeling like you are starving yourself!Vegetables are full of essential vitamins that we need for our bodies to perform optimally.  The richer the color – the richer the goodness! Color your morning and try this recipe – it’s fabulous!

Clean eating egg quiche muffins


Olive Oil Spray (Pure Olive Oil)

Now here is where you get creative….you add anything you want/love

roasted veggies and eggs in muffin pan

ingredients:   veggies, meat, cheese, more veggies, avocado, even whole grain bread cubes if you need the carbohydrates

chop all of the ingredients up and fill the muffin cups about 1/2 full

whisk: 14 egg whites and 4 whole eggs & Dash of sea salt and pepper


1. Preheat oven to 375 degrees  Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking. 

2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with your ingredients

3.  Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve.


These are a fabulous easy to take, ready to eat breakfast or snack idea for you and your kids!  

egg quiche muffins

Baked Oatmeal Breakfast Recipe

This is my very favorite recipe to prepare on Sunday to have all week for a fast breakfast packed with grains, protein and fruit!


Baked Oatmeal

  • 2 cups uncooked Oats  (I used steel cut oats- you can add any grain- quinoa & amaranth are excellent!)
  • 1/2 cup walnuts ( use your favorite nut)
  • 1 tsp Baking Powder
  • 1 1/2 tsp Cinnamon
  • 1 tbsp Brown Sugar  (optional if you want a recipe with no sugar but my hubby loves brown sugar in his oatmeal so I added just a tad )
  • 1/4 tsp Sea Salt
  • 2 cups liquid ( I used almond milk ) * if not serving all on one day reheating throughout the week you could increase liquid to 2.5 cups as it dries out over a few days or you can add milk each day as you warm up
  • 1 egg ( optional- I omitted it as the banana puree is a great egg replacer )
  • 1/4 cup Real Maple Syrup
  • 2 tsp Pure Vanilla Extract
  • 2 medium Bananas ( ripened mashed/pureed)
  • 1 1/2 cups Blueberries ( or any fruit/mixed berries )

** optional add ground flax ( I mixed ground flax in with our dry ingredients)

** if you want to increase protein then you can mix 1 cup greek yogurt & 1 cup of liquid


In one bowl mix together dry ingredients: dry oats, chopped walnuts, baking powder, cinnamon, brown sugar and salt

In another bowl whisk/mix together wet ingredients: milk, egg, vanilla, maple syrup, pureed banana ( I freeze my ripened bananas and take them out the night before- when they defrost it makes banana mush- this is perfect to whisk into batter and fyi pureed banana is a great vegetarian egg replacer for baked goods)

spray baking dish with nonstick spray or butter and pour in dry ingredients, pour milk mixture over the ingredients – tap the dish on the counter a few times to make sure milk soaks thru all of the oats. then sprinkle your berries throughout the top- you can also add a few extra nuts etc.

** you can use any berries, or peaches, raisins, can substitute pureed bananas with pumpkin or applesauce ( with chunks is good) whatever you prefer…get creative!

Bake at 350 for 30-45 min depending on your oven ( I have a convection oven and it took 35 minutes)  as soon as it sets remove from oven and let cool on counter- Beware:if you over bake it will be dry

Great to heat up the next few days! you can also omit the syrup from the recipe  and drizzle warm syrup on top when serving instead

Nutrition Facts  Servings: 8-10

Amount per Serving

Calories 190 , Total Fat 5g , Saturated Fat 0.5g , Cholesterol 22.5mg , Sodium 146.6mg

Total Carbohydrate 32.g , Dietary Fiber 4g , Sugars 12g , Protein 6g




Cinnamon Chocolate Chip Protein Bars
(Makes 15 bars)


2 cups oats – roasted in the oven without oil for 10-15  minutes
1 cup peanut butter (no sugar added)
1/2 cup honey or agave
1/2 cup apple sauce (unsweetened)
2 tbsp. grain sweetened chocolate chips
1 cup protein powder
1 tbsp. cinnamon
2 tbsp. chia seeds
1/2 cup chopped nuts
1/2 cup raw coconut ( optional )
can add other raisins, nuts, seeds of your choice
Step 1 – Combine all ingredients in a large mixing bowl.
Step 2 – Spread out the batter on a cookie sheet or other baking dish
Step 3 – Bake at 350 for 15-20 minutes, or until the bars are a nice golden brown color.
Step 4 – Cut and allow to cool. Store in a Ziploc bag or Tupperware container.



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