Have you ever faced a morning where time slipped away faster than your coffee brewed? You’re not alone, research shows that 60% of us skip breakfast during those chaotic weekday mornings. But what if I told you that in just 35 minutes, you can whip up a batch of Easy High Protein Egg Broccoli Breakfast Bars that you can grab on your way out the door? Packed with flavors and a delightful cheesy finish, these bars are not only a lifesaver for hectic mornings but also a powerhouse of protein, providing about 14 grams per serving. Let’s dive into how to make this breakfast game-changer!
Easy High Protein Egg Broccoli Breakfast Bars
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Diet: High Protein
Description
Quick and nutritious breakfast bars packed with protein and veggies, perfect for busy mornings.
Ingredients
- 2 teaspoons Olive Oil
- 1 ½ cups Spinach, chopped
- 8 Chicken Sausage Breakfast Links, pre-cooked and sliced into coins
- 1 cup Broccoli Florets, fresh or frozen
- 2 teaspoons Oregano
- 1 teaspoon Onion Powder
- ½ teaspoon Crushed Red Pepper Flakes
- 8 Eggs
- 1 cup Shredded Cheese of choice
- 1 tablespoon Oat Flour (optional)
Instructions
- Heat olive oil in a pan over medium heat.
- Add chopped sausage, spinach, broccoli, oregano, onion powder, crushed red pepper flakes, sea salt, and black pepper. Cook until spinach wilts and broccoli softens, then remove from heat.
- In a large bowl, whisk together eggs, half of the cheese, and oat flour (if using).
- Combine the sausage-spinach-broccoli mixture with the egg mixture.
- Transfer to a greased 8×8 or 9×11 dish and top with remaining cheese.
- Bake at 350°F for 35 minutes or until eggs are set and cheese is melted.
- Cool, slice into 8 bars, serve, and enjoy!
Notes
Store leftovers in an airtight container in the fridge for up to one week or freeze for one month.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bar
- Calories: 220
- Sugar: 2g
- Sodium: 500mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 14g
- Cholesterol: 280mg
Why This Easy High Protein Egg Broccoli Breakfast Bars Never Fails
When it comes to breakfast, simplicity and nutrition should be the champions, and that’s exactly what these bars deliver. With a tantalizing blend of colorful vegetables and protein-loaded ingredients, they cater to both adults and kids alike—making breakfast an appealing meal for every member of the family. The beauty of these bars lies in their versatility; you can enjoy them fresh out of the oven or prepare them ahead of time for those busy mornings. Trust me, once you’ve tasted these delightful morsels, you’ll be making them weekly!
Ingredient Highlight
What You’ll Need
- 2 Teaspoons Olive Oil
- 1 ½ Cups Spinach, chopped
- 8 Chicken Sausage Breakfast Links, pre-cooked and sliced into coins
- 1 Cup Broccoli Florets, fresh or frozen
- 2 Teaspoons Oregano
- 1 Teaspoon Onion Powder
- ½ Teaspoon Crushed Red Pepper Flakes
- 8 Eggs
- 1 Cup Shredded Cheese of choice
- 1 Tablespoon Oat Flour (optional)
These ingredients come together to create a harmonious breakfast that is not only delicious but also packed with nutrients. Consider using different types of cheese or incorporating seasonal vegetables based on what you have on hand!
Cooking Method
Step-by-Step Method
- Heat olive oil in a pan over medium heat.
- Add chopped sausage, spinach, broccoli, oregano, onion powder, crushed red pepper flakes, sea salt, and black pepper. Cook until spinach wilts and broccoli softens, then remove from heat. Expert Tip: Make sure to stir occasionally to avoid burning your veggies.
- In a large bowl, whisk together eggs, half of the cheese, and oat flour (if using).
- Combine the sausage-spinach-broccoli mixture with the egg mixture.
- Transfer to a greased 8×8 or 9×11 dish and top with remaining cheese.
- Bake at 350F for 35 minutes or until eggs are set and cheese is melted. Expert Tip: To check if they’re done, gently shake the dish; the center should be firm.
- Cool, slice into 8 bars, serve, and enjoy! Store leftovers in an airtight container in the fridge for up to one week or freeze for one month.
And voilà ! You’ve created a hearty breakfast that’s as beautiful as it is nutritious.
Nutrition Focus
Healthy Reasons to Love This
Each serving (1 bar) contains approximately:
- Calories: 220
- Protein: 14g
- Carbohydrates: 7g
- Fat: 14g
- Fiber: 2g
This balance makes these bars a solid choice. High protein not only helps build and repair muscles; it also keeps you feeling full longer, which is essential on those busy days!
Serving & Pairing Guide
Perfect Pairings
These Easy High Protein Egg Broccoli Breakfast Bars are scrumptious on their own but can be enhanced with a light, tangy side of fresh fruit or a dollop of Greek yogurt. For a drink, consider a refreshing green smoothie or a cup of herbal tea to complement the richness of the bars. These are perfect for breakfast but can easily transition into a brunch platter or a satisfying afternoon snack, giving you maximum flexibility! Enjoy during a cozy weekend brunch or as a spirited kick-off to a busy workweek.
Storage & Reheat Section
How to Store It Right
To keep your breakfast bars fresh, store them in an airtight container in the fridge for up to one week. You can also freeze individual bars in labeled bags; they’ll last for up to a month. When you’re ready to enjoy, simply pop them in the microwave for about 30-45 seconds or until warmed through. Freshness Tip: To maintain taste and texture, avoid reheating more than once.
Pro Tips Section
Expert Tips
- For a fluffier texture, beat the eggs until they’re frothy before adding them to the mixture.
- Experiment with different herbs like basil or thyme for a surprising flavor kick.
- If you prefer a crispy top, broil on low for the last 2–3 minutes but watch closely to avoid burning!
Flavor Twists Section
Easy Variations
- Seasonal Twist: Add fresh zucchini or bell peppers during peak summer months for a colorful, vibrant bar.
- Gourmet Variation: Swap chicken sausage for turkey or add in crumbled feta cheese for a Mediterranean touch.
- Playful Option: Mix in your favorite salsa or hot sauce for a zesty finish that will wake up your taste buds.
Learning From Mistakes
Mistakes to Avoid
- Too Wet: If the mixture is overly wet, reduce the number of eggs or increase the oat flour to help bind it together.
- Overcooked Bars: Keep a close eye during the last few minutes of baking; overcooked eggs can lead to a rubbery texture.
- Insufficient Flavor: Don’t skip on seasoning! Without adequate salt and pepper, your bars may lack depth. Always taste the mixture before baking to adjust.
Leftover Solutions
Creative Second-Day Ideas
- Crumble the bars over a fresh garden salad for a protein-packed lunch.
- Serve with a side of avocado toast for a heartier brunch.
- Slice them into smaller pieces and make mini breakfast sandwiches with your favorite toppings.
Quick Questions
What are Easy High Protein Egg Broccoli Breakfast Bars?
These bars are a nutritious breakfast option made with eggs, veggies, and optional meat, baked to create a portable, protein-rich meal perfect for busy mornings.
Can I make these breakfast bars vegetarian?
Absolutely! Simply omit the sausage and add more veggies or even some beans for an extra protein boost.
How long do they last in the fridge?
When stored properly in an airtight container, these bars can last up to one week in the refrigerator.
Can I freeze them?
Yes! They freeze well for up to a month, making it easy to prepare ahead for busy mornings. Simply thaw and reheat when you’re ready to enjoy!
