A balanced, grab-and-go breakfast option for busy mornings. Only six ingredients needed, gluten-free, high-protein.

Whether you are a student or working professional, we all know what it’s like to have that on-the-go lifestyle. As a dietitian, I am in constant search of easy breakfast options that I can recommend to clients and television viewers. However, they have to meet a few of my criteria: balanced, satiating and grab-and-go friendly.

These toast cups are perfect because they check all the boxes for a healthy breakfast: protein, fiber and good fats.

Sometimes our best-laid breakfast plans go awry. Mornings can be hectic and rushed, so make it easy on yourself by prepping a batch of savory breakfast cups in advance. I like to set aside time on the weekend to prep healthy breakfast options that will set me up to make good choices throughout the busy work week.

Eggs are a breakfast mainstay for good reason.

They’re low in calories, but loaded with vitamins, minerals and protein. Choline found in eggs feeds your nervous system, while lutein and zeaxanthin are antioxidants that help maintain healthy vision.

These toast cups were made using Udi’s Gluten Free Whole Grain Bread, but Udi’s Gluten Free Millet-Chia Bread would work equally well.

Udi’s Gluten Free Whole Grain Bread is made with brown rice and teff flours. Brown rice flour is a whole grain source of B vitamins, potassium, fiber and magnesium. Teff flour, is a high protein flour alternative that offers a nutty taste and plenty of fiber. 

My personal favorite is Udi’s Gluten Free Millet-Chia Bread for its nutty, chewy taste.

Chia can help you power through your morning. These tiny seeds swell in the stomach and can help promote fullness. Additionally, chia seeds are packed with fiber, protein and omega-3 fatty acids, which are important for the nervous system and cardiovascular health. Millet, another gluten free ancient grain, is also a good source of minerals, like copper, phosphorus, manganese and magnesium. 

They should keep, refrigerated, for three to five days to help make breakfast work for you even on your craziest mornings!

Be sure to tag me on Instagram with your creations!

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Savory Toast Cups
Serves 6
A balanced, grab-and-go breakfast option for busy mornings. Only six ingredients needed, gluten-free, high-protein.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 6 eggs
  2. 6 pieces Udi's Gluten Free Whole Grain Bread
  3. 2 tbsp avocado oil
  4. 1 strip of bacon, diced
  5. 1/4 cup green onion, diced
  6. Optional: 1/2 avocado, diced
Instructions
  1. Preheat oven to 375 F.
  2. In a medium pan, saute bacon bits in avocado oil and set aside.
  3. Trim crusts off the Udi's Gluten Free Millet-Chia Bread or Udi's Gluten Free Whole Grain Bread and cut bread in half, lengthwise.
  4. Brush both sides of the bread slices with avocado oil.
  5. Using a nonstick 3.5 oz muffin pan, Place two bread halves in 6 muffin cups, making a small whole in the center for the egg.
  6. Crack an egg in the center of each bread halves.
  7. Bake for 20-25 minutes.
  8. Top with diced green onion, bacon bits and diced avocado.
Nutrition By Mia http://nutritionbymia.com/

Thank you Udi’s for sponsoring this recipe. As always, all opinions are my own.

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Nutrition By Mia