Is it just me or is getting out the door for work challenging no matter how hard you try to prepare? I swear… I always have the intention of waking up, showering, getting ready, making coffee, running a marathon, knitting a quilt, and feeding my pet unicorn all before 6:00 am, but when that alarm goes off at 5:00 am, I angrily and groggily reach for my phone, snooze the alarm, and fall back asleep, all without a single flicker of my eyelids. This cycle repeats itself until I have about 4 minutes to run out the door. Ugh.
Clearly, this habit of mine makes it impossible to complete any sort of task in the morning, especially preparing and packing breakfast. I can barely manage to find my purse yet alone cook a meal. One day I’ll get it together…
Easy Meal Prep for Breakfast
In the meantime, I prioritize preparing meals for the week on Sunday nights. Meal prepping is the only thing that keeps me from eating ALL. OF. THE. THINGS. throughout the workday. If I didn’t pack pre-made breakfast, I would be diving head first into all of the vending machine food that I could find quarters for.
When it comes to meal prepping, keep it simple. The less dishes, the better, amirite? Plus, I treat this time as an enjoyable task rather than a chore. I turn on a podcast and spend an hour or so getting food ready for the week. It has become a time that I really look forward to.
The meals I prep need to all fit within specific guidelines:
a) does it taste good?
b) will it store well in the fridge?
c) can I quickly grab it and run out the door?
d) is it quick to whip together?
e) if I won’t have access to a microwave, will it be palatable eaten cold?
f) does it taste good?
g) how good does it taste?
h) it needs to taste good.
You get the picture. Tasty = essential.
Breakfast Meal Prep COMPLETE!
These 3-Ingredient Bacon & Egg Breakfast Muffins fit all of the above criteria, and more. Not only are they super simple to make, store perfectly the whole week, and taste DELICIOUS, they are also compliant for basically every diet out there. That fact right there is a major win in my book.
A quick run-down of the diets this recipe will work with:
A diet for those suffering from GI distress. A low-FODMAP diet excludes fermentable carbohydrates, which are carbs that are especially difficult for our bodies to digest. This diet can be helpful for those diagnosed with IBS, SIBO, candida, etc. For more details on FODMAPs, check out this post I wrote on the topic here.
You may have heard of this one, especially since a majority of my recipes are considered “paleo-compliant.” The paleolithic (“paleo”) diet is one that focuses on whole, real food. Paleo-followers eat a diet that is high in vegetables, protein, healthy fats with some fruit, nuts, and seeds thrown in here and there. The diet is light on grains and sugar. Basically, saying you follow a paleo diet is a quick way of describing your emphasis on eating whole, unprocessed food.
A keto, or “ketogenic,” diet is one that is really high in fat, moderate in protein, and very low in carbs (generally accepted as about 25g net carbs per day). When eating a ketogenic diet, your body transitions from burning glucose (carbs) to burning ketones (fat) as fuel. Nutritional ketosis is being researched more regularly and studies are showing that this diet approach and nutritional ketosis can be greatly beneficial in a myriad of capacities. I think Dr. Dom D’Agostino describes it best on Tom Ferriss’ podcast.
Whole30 is a popular diet plan that can be considered a stricter form of the paleo diet. Whole30 emphasizes consumption of vegetables, protein, and healthy fats, as well as some fruits, nuts, and seeds. Whole30 completely eliminates all grains, dairy, legumes, and all forms of sugar for, you guessed it, 30 days. The Whole30 diet can be extremely beneficial for those who want to determine if they have any food sensitivities as a comprehensive food reintroduction period after the 30 days have passed to determine what foods may not work well for you on an individual basis.
Another one you’re likely familiar with. This is a diet that restricts all forms of gluten: wheat, barley, and rye. Those that follow a gluten-free diet may do so for many different reasons. Those diagnosed with celiac disease must strictly eliminate gluten as its consumption leads to serious damage of the small intestine.
A grain-free diet eliminates all forms of grains: wheat, barley, rye, corn, oats, bran, etc. Those who follow a grain-free diet may do so if they experience trouble when digesting grains or, more seriously, they suffer from an autoimmune disease such as Crohn’s, colitis, or rheumatoid arthritis. A grain-free diet can alleviate symptoms of those with autoimmune diseases as grains can lead to inflammation thereby causing an autoimmune response. Dr. Amy Myers describes this point in much more detail here.
A diet free of dairy is a diet free of lactose. As we age, the body has a more challenging time breaking down lactose, the sugar found in dairy products.Dairy is found in milk, yogurt, and cream. More than 65 percent of people suffer from the inability to digest lactose. Yikes!
Sugar. Sugar, sugar, sugar. The stuff is in just about everything and it’s just not great for our health. Following a diet low in sugar can do a lot of good for our bodies as sugar can create addictive side effects in some people, can lead to chronic inflammation, and is nothing more than empty calories that are void of any nutritional benefit.
Each breakfast muffin is only 0.4g net carbs! So you can enjoy a few for breakfast, remain in ketosis, and stay satiated throughout your day!
Diets This Recipe Is Compliant With
This recipe is low-FODMAP, paleo, keto, Whole30 compliant, low-carb, gluten-free, grain-free, dairy-free, and sugar-free.
3-Ingredient Bacon & Egg Breakfast Muffins are a perfect low-carb, paleo breakfast option for those mornings when you’re on the go! This recipe is low-FODMAP, paleo, keto, Whole30 compliant, low-carb, vegetarian, gluten-free, grain-free, dairy-free, and sugar-free!
- 8-10 bacon slices
- 2/3 cup chopped green onion, green stem only for low-FODMAP
- 8 large eggs
- Avocado oil cooking spray
- Preheat oven to 350 degrees.
- Spray muffin tin with avocado oil cooking spray.
- Cook bacon until crisp. Remove from heat and place on paper towel to remove excess grease.
- Chop bacon (or break apart with your hands) into small pieces.
- In a medium bowl, whisk eggs together.
- Fold bacon and green onion into whisked eggs until well-combined.
- Pour or ladle egg mixture into muffin tin until tin is about halfway full (do not exceed this as the eggs in the muffins will expand as they bake and will overflow).
- Bake muffins for 20-25 minutes. The edges should look browned and crispy.
- Remove from oven, allow to cool, eat up!
The muffins store very well in an airtight container in the refrigerator. Pop one out in the morning and reheat in the microwave for 20-30 seconds.