All Posts tagged freezer friendly

Mini ham and egg cups

Mini Breakfast Quiches/ Baked Ham and Egg Cups
Recipe by Our Best Bites (edited slightly by Kyra Fowler)
Over the past 3+ years of working solely with wellness patients, I have found one of the biggest challenges individuals face is fitting in a healthy breakfast! They report either not being hungry for breakfast or the most common barrier, lack of time! ! Those who are already eating breakfast often complain of feeling hungry within an hour of eating and a lack of energy to start their day! If you are not hungry for breakfast it is because you have trained yourself not to be hungry, but you CAN and NEED to retrain your body! It truly is the most important meal of the day and gets that metabolism started! Mini egg cups are simple, filling, and very QUICK to grab and go in the morning. We should gradually start working towards making breakfast our biggest meal of the day and dinner our smallest!!! ( I know it’s hard, but it is truly how our bodies were designed to function most optimally!!!) These mini egg cups are a great place to start!!!
8 eggs
3/4 C shredded sharp cheddar cheese
1/4 C shredded Parmesan cheese
1/4 C cottage cheese
5 oz frozen spinach, defrosted, water squeezed out and roughly chopped
(that’s half a standard frozen box of spinach)
1/3 C roasted red peppers, diced (jarred, or make your own)
1 oz finely diced ham, canadian bacon, crumbled bacon (about 1/4-1/3 C), or turkey bacon- choose the nitrite free (I use Hormel)
1/4 C sliced green onions
1/4 t kosher salt
1/8 t black pepper 1/2 t hot sauce
foil muffin tin liners OR 12 slices ham
Preheat oven to 350
In a bowl, combine all ingredients (except ham slices) and stir well.
If using ham slices, spray muffin tin with non cook spray and place one piece of ham in each well to form a bowl.
If using foil muffin liners, spray the insides of the liners with non-stick spray.
Evenly divide egg mixture between the 12 muffin wells (about 1/4 C each), being careful to keep ingredients well dispersed.  You want them to fill right up to the top.
Place in the oven and bake for 15-20 minutes. The tops should be puffed and just barely set on top. Eggs will sink after cooling.
Store them in an airtight container in the fridge, or freeze them. When reheating in the microwave, make sure to take off the foil liner! And if you’re reheating from frozen, I try to take them out the night before so they can thaw in the fridge. Then when you microwave them, set them on a folded paper towel to drain excess moisture
baked egg cups
These mini egg cups are WONDERFUL! and the ENTIRE family will love them, kids included! I took them to a Mothers’s of Preschoolers (MOPs) presentation and they raved about them (and it was NOT b/c of the cook!! I can promise you that!) They are wonderful for preparing in advance and freezing for a quick option in the morning when you are headed out to work or trying to get the kids off to school. It is a GREAT combination of healthy fats and protein to get the day started off on the right foot! Heat up 2-3 for yourself in the morning depending on your hunger and health recommendations, or serve up hot out of the oven for the entire family in the morning, Saturday brunch, or Sunday morning at sunday school when its your turn to bring breakfast!!! This is a simple way to sneak in spinach on your kids as well! They won’t even taste it!
Be sure NOT to forget to spray non-stick cooking spray to the muffin liners, I failed to do this the first time, and it was quite the challenge to pry them out! :) Be careful not to undercook, mine were a little too “runny” for my liking the first time, so I just popped it in the microwave for a few extra seconds when I thawed it out. I left out the red pepper and green onions b/c my husband is not a fan, and also the hot sauce, b/c I am not very brave when it comes to hot stuff. I would imagine it gives a good little “kick” to the egg cup, and I would recommend it if you like a little excitement to your morning meal!

Chicken Enchiladas


Chicken Enchiladas
These chicken enchiladas are SUPER simple, cheap, and great for feeding the multitudes or just a small family. One recipe can make between 20-24 enchiladas so they are wonderful for freezing and pulling out later on a night when time is limited or you just don't feel like cooking :) I definitely have those nights!! They have been a hit at "potlucks" we have done at church and with friends, and are my "go to" meal when taking dinner to folks who have recently had a life event such as surgery or a new baby and don't have the time or abilty to be on their feet cooking. New moms oftern worry about spicy foods if they are breastfeeding, but these enchiladas are not spicy at all, yet folks can feel free to add additional seasoning if they desire. Every time I make them for friends, I double the recipe and make some for my family and put the leftovers in the freezer. We have a freezer full as we speak!! They are wonderful served over a bed of lettuce and topped with sour cream, guacamole, salsa, and maybe even a little queso. We like to "build our own" here at the Fowler household and get creative with the "toppings"!
  • 1 rotisserie chicken (feel free to cook your own chicken, but this is GREAT for a night when time is limited!!)
  • 1 bag of shredded cheese
  • 16 oz of sourcream
  • 1 can of cream of chicken soup
  • low carb tortillas (any flavor or brand as long as they are low carb) 2-3 packs
  1. Pull chicken off rotisserie and shred
  2. Mix all ingredients in a large bowl (chicken, cheese, sour cream, cream of chicken soup)
  3. Spoon mix evenly onto low carb wraps (avoid putting too much mix in wraps because they will over flow and spill out of the tortilla into the oven- still yummy to spoon out of the baking dish though :)) I typically get approx 20-24 enchiladas. I spread the mix in a straight line on the far left side of the wrap so it is easy to keep all ingredients inside as I roll them up before baking. If choosing larger tortillas you may get 10-12, just depends on how full you want them!
  4. Place wraps in a 13x9 dish
  5. Bake 25-30 minutes on 350, last 5 minutes sprinkle cheese on top
  6. May freeze leftovers and reheat OR freeze before cooking (you do not have to cook them before freezing so this is something you could prepare in advance)
My favorite low carb wraps are the Ole' Extreme Wellness Wraps and they can be found at almost ANY local grocery store typically in the taco section or ethnic isle. However, if you are avoiding ALL wheat including low carb products, you can take the enchilada mix and spread in a greased 13x9 pan, top with cheese and bake as a casserole. Super yummy! These enchiladas are a GREAT hit in our family, EVEN with those that are NOT health conscious! They have no idea they are getting a low carb dish, yet they love every bite! Don't forget to add your favorite low carb toppings such as sour cream, salsa, or guacamole. And by serving over a bed of lettuce you add bulk and fiber to your meal! Also a great way to get our mexican food kick without the added carbs from flour tortillas, rice, and chips. What are your favorite mexican dishes? What creative ways have you been able to make them healthier? Please share below, I love new ideas!! More recipes to come using these low carb wraps including ways to make homemade chips and appetizers! Feel free to use any low carb wrap you desire, but make sure it is low carb, check the label and don't choose one above 5-7 net carbs (total carbs- fiber= net carbs)