Healthy Breakfast Freezer Meals

The upcoming back to school season means we’ll soon be back to the morning rush. Breakfast is widely known to be an important priority, because it fuels your body and mind for the day ahead.

Having a quick bowl of cereal before heading out the door is easy but often laden with added sugars children don’t need. Their school day is full of activity and learning opportunities, so making a healthy choice goes a long way. Make sure to include certain meal components at breakfast to help ensure your child has enough energy and brain power to carry them to their next meal. Foods with a balanced amount of carbohydrates and protein will help them get the nutrition they need.

Start by letting protein take center stage. One large egg provides about 6 grams of high-quality protein and 5 grams of fat, as well as iron, vitamins, and minerals. Prep hard-boiled eggs the night before for a quick and easy option before school. Pair eggs with a fruit selection that is high in vitamin C, such as mangoes, oranges, berries, or pineapple to help aid your body’s iron absorption. 

Looking for more pre-made options? Try one of these freezer-friendly, grab-and-go meals:

Breakfast Burritos (Serves 8)

Ingredients:

1 lb. diced potatoes (hashbrown-style)
1 Tbsp. avocado or olive oil
1 small yellow onion, diced
1 red bell pepper, diced
½ tsp. salt
¼ tsp. pepper
2 cups canned black beans, drained
1 tsp. ground cumin
¼ tsp. smoked paprika
8 large eggs
¼ cup fat-free milk (optional)
2 cups Monterey Jack cheese, shredded
8 large flour tortillas (burrito-size)
½ cup salsa
⅓ cup sour cream or plain Greek yogurt

Directions:

1. Heat the oil in a large skillet over medium-high heat. Cook potatoes until golden brown.
2. Add onion and pepper. Season with ¼ tsp. salt (reserving the rest) and ⅛ tsp. pepper. Cook for 4 to 6 minutes or until onion is slightly caramelized. Transfer to a plate.
3. Add beans, cumin, and smoked paprika to the skillet. Heat until warm.
4. Combine cooked beans with cooled potatoes and vegetables.
5. In a mixing bowl, whisk eggs with remaining salt and pepper. Add an optional splash of milk.
6. Reduce the skillet heat to medium-low. Gradually pour in the eggs and gently scramble until soft set. Remove from heat and cool slightly.
7. Warm tortillas for 10 to 15 seconds per side in a dry skillet or 20 to 30 seconds in the microwave to make them pliable.
8. Assemble each burrito. Place about ¾ cup bean mixture, ¾ cup egg mixture, and ¼ cup shredded cheese. Add a dollop of salsa or sour cream, if using either or both.
9. Fold short sides over the filling, then roll tightly to enclose.
10. Wrap each burrito in plastic wrap and then foil. Label with date. Freeze seam-side down in a single layer until firm (about 2 hours), then transfer to a freezer bag or airtight container. Use within 2 to 3 months.

To reheat from frozen in the microwave: Remove wrapping and cook for 1 ½ minutes, flip, then cook for an additional 1 ½ minutes before serving.

Simple Breakfast Casserole (Serves 6 to 8)

Ingredients:

1 lb. ground breakfast sausage
30 oz. frozen shredded hashbrowns
2 cups cheddar cheese, shredded
1 tsp. garlic powder
½ tsp. paprika
12 large eggs
2 cups reduced-fat milk
1 tsp. salt
½ tsp. black pepper
¼ tsp. ground nutmeg

Directions:

1. Brown the sausage over medium heat in a large skillet until fully cooked and caramelized. Drain the excess grease.
2. Lightly coat the bottom and sides of a 9x13 baking dish with non-stick spray. Spread the hashbrowns evenly along the bottom.
3. Layer the browned sausage and 1 cup of cheddar cheese over the potatoes, then dust with paprika and garlic powder.
4. In a large bowl, whisk the eggs, salt, pepper, and nutmeg to combine.
5. Slowly pour the egg mixture over the sausage and potato layer, ensuring the liquid fills all the gaps then top with the remaining 1 cup of cheese.
6. Cover tightly with a double layer of heavy-duty aluminum foil and freeze for at least 4 hours (or up to 3 months).

Ready to cook it? Preheat the oven to 350 degrees Fahrenheit. Keep the casserole covered with foil. Bake from a frozen state for about 50 to 60 minutes or until fully heated through.