Meal prep lesson #1: Make everything as easy and simple as possible. Example #1: Prosciutto-wrapped egg bites.
Meal prep has become vital to staying on track with a healthy diet for me. I work long hours at the hospital and if I’m not prepared with healthy meals for the day then my only option for food is the cafeteria or a fast food chain. Of course the cafeteria has “healthy” options, but I’m always skeptical of what ingredients are used and the quality of those ingredients.
For my 10.5 hour shifts, I try to have 2 meals and a snack to get me through the day. I meal prep these prosciutto-wrapped egg bites to take for breakfast often because they’re so easy, only require 4 ingredients, makes a large batch, and they’re perfect to take on-the-go. I love the saltiness of the prosciutto and the creaminess the coconut milk adds to the eggs.
It is no secret that I’m a huge fan of eggs. If you haven’t already read my post about why I love eggs so much, go read this post, then come back and make these delicious egg bites to eat all week for breakfast!
Coconut milk is a great alternative to dairy milk. I always keep a few cans on hand to use for cooking soups or creamy sauces. Coconut milk is a great source of medium chain triglycerides (MCTs), which you might have heard of from the the famous “bulletproof coffee.” I won’t bore you with a science lesson, but here’s a bird’s eye view of MCTs: the short chain structure of MCTs cause the fatty acids to enter a different metabolic pathway making them more readily available for energy production (ketone synthesis) as opposed to long-chain fats. This is why MCT oil is often used as a supplement in ketogenic diets and is believed to have many health benefits.
In addition to the health benefits of coconut milk, it also adds a creaminess to the eggs. If your coconut milk has separated in the can you can remix using an immersion blender or countertop blender.
You could also get creative and add some chopped veggies for extra nutrition.
Prosciutto-Wrapped Egg Bites
- Muffin Pan
- 12 large free-range eggs
- 12 slices prosciutto
- 12 slices roma tomato
- 1/2 cup coconut milk (canned)
- salt & pepper to taste
- Pre-heat oven to 350*F.
- Spray a muffin pan with oil (or use muffin tin liners). Take a slice of prosciutto and place in each muffin well creating a "cup."
- Whisk eggs together with coconut milk, salt and pepper. Pour the egg mixture evenly into the 12 prosciutto cups. Cafefully place a slice of tomato on top of each egg bite so that it sits on top of the egg mixture.
- Bake in the oven for approximately 20 minutes, or just until cooked through.