Fast Break

Make-ahead morning bites that you can grab quick and enjoy on the go for a good start to the day ahead

By Melissa Tate



Easy Ham & Spinach Egg Bites

Makes: 6 egg bites | Time: 30 minutes


6 eggs
salt & pepper
2 cups spinach, torn into pieces
4 slices of deli ham, chopped
½ of a red bell pepper, chopped
¼ cup grated Parmesan cheese


Preheat oven to 350˚F.   Prepare a 6-cup muffin tin with non-stick baking spray and set aside.   Whisk eggs in a medium sized bowl and sprinkle in salt and pepper. Add spinach to muffin tins. Top with ham, bell pepper, then Parmesan cheese.   Pour egg mixture into each cup, filling almost all the way.   Bake for 20 to 24 minutes or until golden brown. Use a thin utensil to pop each egg bite out of the tin.

Tips & Tricks:

These egg bites can be made at the beginning of the week and kept refrigerated for up to 5 days. Microwave each one for 20 to 25 seconds for a quick breakfast or low carb snack.




Healthy Green Smoothie

Makes: 1 smoothie | Time: 5 minutes


1 cup cashew milk
1 cup spinach
½ of an avocado
1 cup pineapple chunks, frozen
1 cup mango chunks, frozen
1 Tbsp. chia seeds
1 Tbsp. honey


Place cashew milk and spinach in blender and blend until smooth, 1 to 2 minutes. Add avocado, pineapple, mango, chia seeds, and honey, and blend again until smooth. Pour into a large glass and top with fresh fruit. Enjoy while cold!

Tips & Tricks:

Place all ingredients except cashew milk into a zip-top bag and freeze for up to one month. When ready to use, empty the frozen bag into the blender with one cup of cashew milk and blend until smooth—super convenient!




Homemade Granola Bars

Makes: 8 bars | Time: 15 minutes + 1 hour cool


(for the bars) 2/3 cup peanut or almond butter
½ cup honey
1 Tbsp. coconut oil
¼ tsp. salt | ½ tsp. cinnamon 
2 cups quick oats 
½ cup almond
1/3 cup unsweetened shredded coconut (toppings)
1 Tbsp. mini chocolate chips
1 Tbsp. pepitas 
2 Tbsp. dried cranberries
2 Tbsp. whole almonds


In a large pot, melt peanut butter, honey, and coconut oil over medium heat until smooth and beginning to boil. Remove from heat and add salt and cinnamon. Fold in oats, coconut, and almond slivers. Transfer mixture to an 8”x8” pan lined with parchment paper. Press mixture into pan evenly.  Sprinkle toppings onto mixture and use a metal spatula to press into mixture and pack firmly. Place in refrigerator until set, approximately one hour.  Remove from refrigerator, pull mixture out of pan with parchment paper and cut into bars.  Keep at room temperature for up to 10 days and in refrigerator for up to 14 days.

Tips & Tricks:

Cut into small squares for kid sized bars. Keep in small baggies for a quick and easy snack to go.



Melissa Tate - Food Bloggerabout our chef

Melissa is a freelance food writer with a passion for hospitality and home cooked meals. Along with writing, she helps her husband run their working ranch and event venue in Rockwall, Texas. To follow her cooking and ranching adventures visit or find her on Instagram at @melissatatetx

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