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A Healthy 7 Minute Breakfast Meal for Two (and an inside peek into my morning routine)

We are always on the lookout for great recipes.  And recipes that don’t take forever to make.  And recipes that are healthy.  We are excited to share this one with you because it fits our criteria:

  1. Doesn’t have too many ingredients.
  2. Doesn’t take long to make.
  3. Lasts for several meals.
  4. Is healthy.
  5. Tastes delicious!

Recipe: The Egg Bake



5 eggs
1 16 oz container egg whites
A dash of milk (about 1/4 cup)
A dash of salt and pepper (about 1/2 tsp.)
1 medium sized tomato, diced
1/2 bag spinach


1. Preheat the oven to 375 degrees. Spray either a pie dish or a 8 inch square glass dish with Pam. (We prefer not to use metal dishes for this recipe).
2. In a medium-sized bowl, beat together the eggs, egg whites, and milk.  Then, add the salt and pepper and beat again. (We use a fork but a whisk works as well).
3. Dice the tomato. Place the spinach in a bowl and cover it halfway with water. Microwave just the spinach until the leaves have sufficiently wilted. Drain the water.
4. Stir the tomatoes and spinach into the liquid egg mixture. It is important to make sure that the added ingredients (tomatoes and spinach) are fully covered by the egg mixture.  This weighs them down while the egg bake is cooking so not everything is just at the top.
5. Pour the completed mixture into the dish.
6. Place dish into oven and bake for 40 minutes or until the center no longer jiggles.

This recipe is so simple that the prep time is less than 5 minutes. You can put it in the oven and get other things done while it bakes! Another benefit, is that you could substitute ANYTHING for the tomatoes and spinach: mushrooms, Canadian bacon, kale, cheese, sausage, or really anything. If you make the egg bake in a pie dish, you can slice it like pie and in an 8 inch dish you can cut it into squares.  This recipe is perfect for re-heating! See Spencer’s morning routine below to find out how!

Make Your Morning Easier: Prepare Breakfast for the Week

Each week, we make an egg bake.  We do our best to make it on Sunday afternoon or evening, but occasionally, we’ll make it Monday night if we’ve had a busy weekend or were traveling.  On Sunday, Rachael makes 2 small pans of the egg bake and we’ll just cover them up with aluminum foil (or a snap top if they have one) and put them in the fridge.  It works out to 10 pieces (or 5 meals for each of us).  Boom!  Breakfast is done for the week.

My Morning Routine

Because it doesn’t take me as long to get ready in the morning (thank you short hair), we tag team breakfast.  Rachael does all the heavy lifting on Sunday to whip up the egg bakes, and I step up to the plate each morning throughout the week.  After we’re up and showered, I get dressed and head downstairs to start getting the breakfast ready while Rachael finishes getting ready upstairs.

When I get downstairs, I’ll grab one of the egg bakes from the fridge and slice it up into 6 pieces.  I’ll get out 2 places and put a piece on each plate.  Then I’ll take my plate and put it into the microwave for 2 minutes and 10 seconds on power level 7.  After starting the microwave, I’ll re-cover the egg bake, put it back into the fridge and then grab 2 slices of whole wheat bread and put them into the toaster.

Note: I don’t push the toast down yet.

Next, I get out the sugar free jam from the fridge and grab 2 forks and a knife.  The forks go at our places and the knife sits by the jam and the toaster.  At this point, the timer is usually around 1 minute left, so I start filling up a large cup with ice and water for the two of us to share.  Once the water is at our table setting, I push the toaster down with 20 seconds left.  This leaves me just enough time to get the second plate ready for the microwave.

When the timer beeps, I switch the plates and put in Rachael’s for the same time: 2 minutes and 10 seconds on power level 7.  I strategically use these next 2 minutes to grab any washed and clean dishes that were in our drying rack from the night before and put them away.  If there aren’t any dishes, I may end up unloading the dishwasher or clearing some work emails.  When the microwave timer goes off, the toaster pops (yes, I’ve got it down to a science!).  I grab the plate and the toast and spread the jam.  Then both plates get placed at the table and I go upstairs to grab Rachael.

And there you have it!  In just 7 minutes, I can:

  • Prepare the full meal (egg bake + toast w/sugar free jam + water) and
  • Put away dry dishes/load up dishwasher

This routine helps us both get to work on time with a healthy breakfast fueling us for the day!

What do you think?  Would this meal and routine work for you?

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