Category Archives: breakfast

Kale and Feta Breakfast Casserole

I love eggs.  Like I realized during the Ultimate Reset that truly, eggs are probably my favorite food.  So when the man asked for a breakfast egg casserole I was more than happy to oblige.  Enter Kale and Feta Breakfast Casserole (or lunch casserole…which is when I eat it).

This recipe starts with very few ingredients.  Very simple and very easy to find…you probably have most of them at home already.

10-12 oz fresh kale, washed and coarsely chopped
2 tsp olive oil
3/4 cup crumbled feta cheese (about 4 oz)
12 eggs, beaten
1 tsp. spike seasoning
salt and pepper to taste
First things first, preheat the oven to 375F/190C.  Wash and dry the kale, then coarsely chop.  Heat oil over medium-high heat in a large frying pan.  When oil is hot, add the kale and cook until kale is wilted and starting to soften, about 3-5 minutes.  
Spray a 9×12 casserole dish with olive oil and put kale in the bottom of the dish.  Crumble feta cheese over the kale.  Beat eggs with spike seasoning, salt, and fresh ground black pepper; then pour eggs over kale/feta combo.  Take a fork and gently stir so veggies and cheese are well distributed in the eggs.
Bake the casserole 40-45 minutes or until eggs are set are the top is starting to lightly brown.  I cooked mine the full 45 minutes and it was darker brown and still awesome.  Serve hot.   

There is a note that it tastes good with a dollop of sour cream, but I didn’t have any so I didn’t have it like that. I did serve with a little salsa and roasted veggies on the side, which made a fantastic lunch.  This was a great taste.  I don’t know how familiar you are with spike seasoning, but it is awesome for vegetables.  I used it a ton during the reset to steam veggies and fell in love with it.  It’s very much a staple in a healthy kitchen in my opinion!

Let me know what you think of this one if you try it!

Breakfast Woes

Well it’s time to address the breakfast topic.

My nutrition plan requires the following for breakfast:
3/4 C DRY oatmeal (this used to be 1 C dry but I begged for some relief, this is what I got)
8 egg whites (can be subbed out with a scoop of protein powder with similar macros)
1 cup melons (although I do sub in different fruit b/c really, who can eat melon every day??)
These ingredients don’t really seem to go together all that fantastically.  At least to me.  But a quick google search showed me that these ingredients are very common in the bodybuilding and clean eating world.  So I sucked it up, and started working on how to make this work.  Especially considering I’m eating clean – so watching the sugar and sugary toppings for the oatmeal.  
Trial 1 – Cook up the oats and scramble up the eggs.  Verdict? HELL NO.  Not sure if you realize – but 1 cup of oats is MASSIVE when cooked.  That amount is what I normally would cook at home to feed multiple people.  And scrambled egg whites – uh no.  
Trial 2: Oatmeal Pancakes.  Verdict?  Better – but still massive.  I used some maple syrup on top to get through it (and didn’t have the fruit thinking the sugar would cancel…a little).  It’s a better option, but I only ate about 3/4 of this.
Trial 3: Oatmeal Cake.  Verdict? Okay so this chick said it tastes like cake right?  I think she needs to find better cake.    It was dense.  Like I ate 1/4th of the portion I was supposed to eat and was so full.  More choking down of food.  And it wasn’t cake by anybody I know’s definition.  
Trial 4: Give up and eat Subway.  Yeah – see I figured I could just eat a subway egg white flat bread and let the bread sub for the oats.  Pile with veggies.  Verdict?  Delicious of course – but I knew this wasn’t a long term solution.  It got me through some days where the thought of more oats made me want to throw people.
Trial 5: Protein Oats.   Protein powder mixed into the oats.  Verdict?  Not bad with some stevia and a banana mixed in.  But still too much.  The bottom line with oats is that 3/4 cup dry makes a metric ton of oats when cooked.  I still want to try egg white oats, but maybe when I’m down to a much lower amount of oats.  After this, I decided I will never eat oats again…I managed to eat about 3/4 the bowl.
Trial 6: Panera is healthy…right?  Breakfast power sandwich w/ fruit cup.  Verdict?  Of course it tasted delicious.  And again, like the Subway, it’s not sustainable.  But I think it was a good option for when I was desperate and tired and trying to keep myself from eating pizza for breakfast.  And guess what.  No effing oats!
Trial 7 (TODAY!!): Oatmeal Smoothie.  Verdict?  Folks – we may have a winner.  This is by far the BEST option I have found so far with my ingredients.  I made some modifications – used some 0% fat chobani, no honey, added protein powder, used 3/4 cup oats, a mix of strawberries/peaches/bananas b/c that was what was in my freezer, a little extra banana for creaminess, and used plain water.  Oh and a spoonful of chocolate PB2 because what isn’t better when it’s flavored with PB2?  Nothing, that’s the answer.  Anyway – this is the first time since starting this plan that I actually finished an entire serving of protein + oats for breakfast.  Accomplishment for sure.  This is a keeper.
So that is my story of breakfast tried and failed for the last 3 or so weeks of the plan.  Mind you, I’ve only been in town for about 2.5 weeks of the plan – so these 7 breakfasts happened over that time frame.  I really have been experimenting!  I pin a lot of my internet ideas on my Max Muscle Nutrition Plan Board, so follow me over there if you want more ideas or try anything and want to leave a comment.  I leave a comment on all of the pins (on all of my boards) if I use/cook them so if you check out an idea you will see my comments if I have any.  If you make something please share so I can learn from you!
I think my next idea is to run the macros on theese egg bake  and spinach quiche recipes.  I’ve had the egg bake before and LOVE it.  If it fits, it’s a good keeper to rotate.  I also think quiche is a good fit for breakfast and will be very filling in a decent portion size.