Dropping in? Click here to register for a class on our calendar.

We are closed for 2 weeks due to COVID-19.


Complete Break Fast To-Go

The Weather is getting warmer. The sun is out longer. And that means we want to spend less time in side. And more time out in the mountains. So preparing ourselves to be properly fueled for these activates is key! These easy Complete Breakfast Cups To-Go are the perfect make ahead food to take along for the adventure.

These muffin sized snacks have lots of protein, carbohydrates and healthy fats. These macronutrients along with the bonus micronutrients will power you through the day. I used a lot of my already on hand prepped vegetables and rice. (if you want to learn more about food prepping click the link below to book a free consultations with me) And it was really very quick. You can use any vegetables you wish. As long as they are consistently chopped it will work.

This recipe makes 12 Breakfast Cups. They last about 5 days in the fridge and 3 months in the freezer so feel free to double up and freeze some for suture use.


What You Will Need

Muffin Pan (12 muffins)

Muffin Liners

1 TBS Olive Oil

1 Chopped White Onion

1 Cup Chopped Broccoli

1 TBS Minced Garlic (or more )

1 Cup Buffalo Cauliflower (Chopped cauliflower, coated in Franks Red Hot, 400 degree, 25 mins.)

2 Cups Spinach

1 Cup Prepared Brown Rice

12 Eggs

1/4 Cup Coconut Milk

1/2 tsp paprika

1/2 tsp dill

1 tsp garlic powder

1 tsp onion powder

pinch of salt and pepper

You can add 2 Cups of any vegetable you please in place of the broccoli and cauliflower. Make sure they are chopped to similar size. Smaller sizes is what you want.



Pre Heat over at 350. Grease and insert liners into muffin tin.

Step 1.) Add oil to large pan. Add onions and sauté for 3 minutes. Add raw broccoli to pan and cook for 5 minutes. (if you are using other vegetables that are raw add now) Cook until vegetables are slightly soft.

Step 2.) Add cauliflower and garlic until fragrant. About 1 minute. Until everything is all the same temperature.

Step 3.) Remove from heat and add spinach. Cover and let sit.

Step 4.) Scoop one spoon full of cold rice into the bottom of prepared muffin tin.

Step 5.) Stir spinach in vegetable mixture. Spoon vegetable mixture on top of rice in the muffin tins.

Step 6.) Beat eggs, milk and all spices together in a bowl with a spout.

Step 7.) Pour the egg mixture over rice and vegetables in muffin tin. Fill till vegetable mixture is covered.

Step 8.) Place in oven and set times for 25 minutes.

Step 9.) When the times goes off. Do a wiggle test. Shake the pan and if they don’t move. They are done!



These are as easy to take with you as they are to make. The combination of the vegetable, rice and egg makes these the perfect meal. I hope you all enjoyed these east to make Complete Breakfast To-Go!

If you want to learn how to prep for your week and make easy meals. Book a complementary consultation with me by emailing me at [email protected] or click the link below.

As always thank you for your time and healthy regards



Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.