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Breakfast Egg Muffins

Prep time: 5 minutes

Cook time: 15 minute

Servings: 6 egg muffins

Ingredients:

  • Cooking spray
  • 6 eggs
  • Salt and pepper
  • ½ cup cooked chopped spinach water removed
  • 1/3 shredded cheddar cheese
  • Diced tomato and chopped parsley optional garnish

Instructions:

  1. Preheat oven to 375 degree. Coat 6 cups of muffin tin with cooking spray or lined paper liners
  2. Blend the eggs or whisk and then add cheese and spinach, mix to combine.
  3. Divide the egg mixture evenly among the muffin cups.
  4. Bake for 15-20 minute or until eggs are cooked.
  5. Serve or store in store in the fridge.

1-2 muffins can be served with 1-2 slices of whole grain or whole wheat bread for breakfast  

Cottage Cheese Pancake

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Ingredients

  • ½ cup low-fat cottage cheese
  • ¼ cup oats
  • ⅓ cup egg Whites (2 egg whites)
  • 1 tsp. vanilla extract
  • 1 tbsp Stevia (only if you want the pancakes to be sweet)

Instructions:

  1. Pour the cottage cheese and egg whites into the blender first, then add the oats, vanilla extract, and a little stevia.
    1. Blend the ingredients until you reach a smooth consistency.
    1. Spray a pan with a little cooking spray, then place over medium heat.
    1. Once the pan is heated, add the batter. Batter will yield 1-2 large pancakes or 3 smaller pancakes depending on how much you add.
    1. Fry each pancake until golden on both sides.
    1. Serve with berries, sugar-free jam or peanut butter.

Notes:

This recipe is for 1 serving. Depending on the size of the pancakes, it will yield 1-2 large pancakes or 3-4 smaller pancakes.

Feel free to add any healthy toppings you like! A few of our favorites include sugar-free syrup, sugar-free jam and sliced berries, or a few spoonful of peanut butter.

For thicker pancakes with a little more texture, try chopping the oats by hand and whisking the ingredients instead of blending them.

Leftovers can be stored in an airtight container in the refrigerator for up to 5 days. You can reheat gently in a pan or enjoy them cold.

Avocado Toast and Egg Recipe

Total Time: 10 minutes

Cook Time: 5 minutes

Ingredients:

  • 2 eggs- poached or stir fry
  • 2 slices of multi-grain or whole grain bread
  • 1 small avocado
  • 1 teaspoon lime juice
  • Salt, black pepper to taste
  • Parsley ( optional for topping)

Instructions:

  1. Prepare toast and egg to personal preference
    1. Peel and mash avocado with lime juice
    1. Spread avocado evenly on each side of toast then top with egg and seasonings. Serve immediately

Zucchini Parmesan Waffle

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Ingredients

  • 2 cups shredded zucchini (roughly 2 medium zucchini)
  • 1 large egg
  • 1/4 cup milk
  • 1/2 cup grated Parmesan
  • 1/2 cup all-purpose flour
  • Neutral oil or non-stick cooking spray
  • Salt
  • Black pepper

Instructions

  1. Place the shredded zucchini in a colander and sprinkle with about 1/4 teaspoon salt.
  2. Let the salted zucchini sit for about 30 minutes. Then rinse well with cold water and press out as much of the water as possible. Blot dry with a lint-free towel or paper towels.
  3. Preheat the waffle iron to medium and the oven to its lowest setting.
  4. In a large bowl, whisk together the egg, milk, and 1/4 cup of the grated Parmesan.
  5. In a small bowl, combine the flour with about 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper.
  6. Mix the contents of the small bowl into the large bowl and then add the zucchini and toss until everything is well-combined.
  7. Coat the waffle iron with non-stick spray or brush it with neutral oil.
  8. Place rounded tablespoons of the batter on the waffle iron, leaving room for the fritters to spread slightly. Close the lid and cook until lightly browned, about 3-5 minutes. (You may need to turn your waffle iron up or down slightly, depending on how powerful it is.)
  9. Transfer finished fritters to the oven to keep warm while you cook the remaining fritters.
  10. Serve topped with the remaining 1/4 cup Parmesan.

Shakshuka

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped yellow onion
  • 1 red bell pepper, seeded and diced
  • ¼ teaspoon sea salt, more to taste
  • Freshly ground black pepper
  • 3 medium garlic cloves, minced
  • ½ teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • Pinch of cayenne pepper, optional
  • 1 28-ounce can crushed tomatoes
  • 2 tablespoons harissa paste*, see note
  • 1 cup fresh spinach, chopped
  • 3 to 5 eggs
  •  cup crumbled feta cheese
  • ¼ cup fresh parsley leaves
  • 1 avocado, diced
  • Microgreens for garnish, optional
  • Whole wheat bread, for serving

Instructions

  1. Heat the oil over medium heat in a 12-inch lidded stainless steel or enamel-coated cast-iron skillet. Add the onion, red pepper, salt, and several grinds of fresh pepper and cook until the onion is soft and translucent, 6 to 8 minutes.
    1. Reduce the heat to medium-low and add the garlic, paprika, cumin, and cayenne, if using. Stir and let cook for about 30 seconds, then add the tomatoes and harissa paste. Simmer for 15 minutes until the sauce is thickened.
    1. Add the spinach and stir until wilted. Make 3 to 5 wells in the sauce and crack in the eggs. Cover and cook until the eggs are set, 5 to 8 minutes. The timing will depend on how runny you like your egg yolks.
    1. Season with salt and pepper to taste and sprinkle with the feta, parsley, avocado, and microgreens, if using. Serve with toasted bread for scooping.

Notes

*If you’re sensitive to spice use a mild harissa (like Mina Harissa Mild), for a spicier shakshuka, use hot harissa (like Trader Joe’s Hot Harissa).

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