1/4 inch flat iron

HEALTHY LOW CARB BREAKFAST BURRITOS (MAKE AHEAD FOR MEAL PREP)

These healthy low-carb breakfast burritos are a simple and convenient make-ahead option for your meal prep. Packed with eggs, bacon, and cheese, they’re both tasty and freezer-friendly!

INGREDIENTS

  • 8 large eggs
  • 1/2 cup heavy whipping cream
  • 2 tbsp butter
  • 1 lb bacon
  • 7 low-carb tortillas (I used La Banderita brand)
  • 1 1/2 cups cheddar cheese, shredded
  • 1/4 cup white cheddar cheese, shredded
  • 1/2 tsp salt
  • 1/2 tsp pepper

INSTRUCTIONS

  • Preheat the oven to 350°F and grease a 9×13 casserole dish.
  • Cook the bacon using your preferred method (pan-fry or bake). Drain and set aside to cool. Once cooled, crumble the bacon into bite-sized pieces.
  • In a medium-sized skillet (I used a 10.25-inch cast iron), melt the butter over medium heat.
  • Crack the eggs into a bowl, then add heavy whipping cream, salt, and pepper. Whisk until fully combined.
  • Pour the egg mixture into the skillet and scramble the eggs. Remove from heat just before they’re fully cooked, as they will continue cooking from residual heat.
  • Lay a low-carb tortilla flat and spoon the scrambled eggs down the center. Add crumbled bacon and freshly shredded cheddar cheese. Roll the tortilla into a burrito shape and place seam-side down in the casserole dish.
  • Reserve 1/4 cup of cheddar cheese and some crumbled bacon to top the burritos in the casserole dish. Repeat the process until the casserole dish is full (I used seven burritos, but left one out for meal prep photos).
  • Sprinkle 1/4 cup white cheddar cheese, 1/4 cup sharp cheddar cheese, and a handful of crumbled bacon on top of the burritos.
  • If you plan to bake them later, cover the dish and store it in the fridge overnight. When ready to bake, cover the dish and bake for 15 minutes, then uncover and bake for an additional 5-7 minutes, or until heated through and the cheese is melted.
  • If baking immediately, bake uncovered for 10-15 minutes, or until heated through.
  • Enjoy your delicious low-carb breakfast burritos!

MEAL PREP TIPS

  • Reheating from the fridge:
    • Microwave: Wrap an individual burrito in a damp paper towel and microwave in 30-second intervals until heated through.
    • Oven: Wrap the burrito in aluminum foil and bake for 9-13 minutes at 350°F until heated through.
  • Reheating from the freezer (after thawing overnight in the fridge):
    • Microwave: Wrap in a damp paper towel and microwave in 30-second intervals until heated through.
    • Oven: Wrap in aluminum foil and bake for 15-20 minutes at 350°F.
  • To bake a breakfast tortilla casserole from the freezer (after thawing overnight in the fridge):
    • Cover the dish with foil and bake for 15-20 minutes at 350°F. Remove the foil and bake an additional 5-7 minutes until heated through and the cheese is melted.

NUTRITION (PER BURRITO)

  • Calories: 405 kcal
  • Carbohydrates: 17g
  • Protein: 22g
  • Fat: 34g
  • Fiber: 11g

HEALTHY BAKED CHICKEN TENDERS

These Healthy Baked Chicken Tenders are a much healthier option compared to the fried version. With no oily fingers, you still get all the satisfying crunch in just 30 minutes!

INGREDIENTS

Honey Mustard Sauce:

  • 1 cup (250 ml) mayonnaise
  • 1/4 cup (60 ml) honey
  • 1/4 cup (60 ml) English mustard or Dijon

Chicken Tenders:

  • 2 cups (200 g) panko breadcrumbs (see notes)
  • Oil spray
  • 1/2 cup (50 g) grated parmesan
  • 2 large chicken breasts (350 g), cut into 3-inch strips
  • 1 egg
  • 1/3 cup (50 g) all-purpose flour
  • 1/2 tsp white pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1 tsp dried parsley
  • 1 tsp salt
  • Chopped chives, to sprinkle
  • Sea salt flakes, to sprinkle

INSTRUCTIONS

Honey Mustard Sauce:

  • Mix mayonnaise, honey, and mustard together. For a quicker and fresher taste, try making homemade mayonnaise in just 2 minutes!

Chicken Tenders:

  • Preheat oven to 180°C / 350°F.
  • Spread panko breadcrumbs evenly on a large baking tray. Lightly spray with cooking oil and bake for 10 minutes or until golden. Set aside to cool. Once cooled, transfer to a bowl and mix in parmesan cheese. Set aside.
  • Cut chicken into 2-inch cubes and place in a large mixing bowl. Add egg, flour, white pepper, garlic powder, onion powder, paprika, parsley, and salt. Mix until well combined and chicken is coated.
  • Using tongs, coat each chicken piece in the panko breadcrumb mixture. Place on a lined baking tray. Repeat with all chicken pieces, using two trays if necessary.
  • Bake for 20 minutes. After baking, sprinkle with chopped chives and sea salt. Serve with your favorite sauce. My recommended pairing is the honey mustard sauce.

NOTES

  • Chicken: This recipe uses chicken breast, but you can also use chicken tenders. Ensure all pieces are cut to the same size for even cooking. The safe internal temperature for chicken is 75°C / 165°F.
  • Storage: Store cooked chicken tenders in an airtight container in the fridge for up to three days. To freeze, lay uncooked tenders flat on a baking tray, freeze, then transfer to a sealed freezer bag. To cook from frozen, bake at 180°C / 350°F for 12-15 minutes or until the internal temperature reaches 75°C / 165°F.
  • Nutrition: Nutritional info is per serving, with the recipe making 4 servings.
  • Measurement Notes: All ingredients are listed with Australian cup and weight measurements. For best results, measure ingredients by weight using kitchen scales.

NUTRITION (PER SERVING)

  • Calories: 626 kcal
  • Carbs: 36 g
  • Protein: 11 g
  • Fat: 48 g
  • Saturated Fat: 9 g
  • Polyunsaturated Fat: 26 g
  • Monounsaturated Fat: 11 g
  • Trans Fat: 0.1 g
  • Cholesterol: 75 mg
  • Sodium: 1398 mg
  • Potassium: 146 mg
  • Fiber: 2 g
  • Sugar: 3 g
  • Vitamin A: 243 IU
  • Vitamin C: 2 mg
  • Calcium: 182 mg
  • Iron: 2 mg