Bake Protein-Packed Bacon Omelet Bites

By Amy Rushlow, Men's Health

Bacon Wrapped California Omelet BitesBacon Wrapped California Omelet Bites

It was 11 a.m., and I was starving. I plowed my eager mitts into the trail mix buried in my office drawer. Just a handful, I told myself. Twenty handfuls later, and I tossed the empty bag in the trash. I was still hungry.

Something had to be done.

I've been training for triathlons this summer and fall, and thanks to the pool's hours and the length of my workouts, I've been forced into exercising in the morning. But since I'm already crawling out of bed at 5:30 a.m., the last thing I want to do is wake up even earlier to scramble up some eggs. If I don't, though, I tend to eat everything in sight-no matter how unhealthy the available food may be-later in the day.

As a fan of the inventive protein-packed recipes created by trainer and nutrition coach Jen Comas Keck, C.P.T., I thought Comas Keck might have a solution. (Her blog, Beauty Lies in Strength, posts gems like protein ice cream and almond flour banana bread.) Her task: Create a healthy breakfast with plenty of protein that you can make in 5 minutes or less. (Build lean muscle with more protein. Try these 9 Creative Recipes You Can Make with Protein Powder!)

She suggested these bacon-wrapped California omelet bites-which are delicious as they sound. Wrap a slice of bacon around the inside of a muffin tin and then pour in a mixture of eggs, diced chicken, and vegetables. When baked, the egg fluffs up and holds the bite together. "You don't even need a plate or fork to eat them," Comas Keck says. "Just heat, grab, and go." Make a batch on the weekend and toss them in the fridge to reheat and eat all week. (For more easy breakfast options, click here for 8 Quick New Egg Recipes.)

Experiment with other fillings to suit your taste. I'm trying sausage, onions, mushrooms, and extra red and green pepper in next week's batch. Comas Keck suggests adding ground beef or mushrooms, or topping them with Monterey Jack cheese. (Sprinkle on the cheese at the 28-minute mark.) Want to make it even better? Make your own bacon.

Bacon Wrapped California Omelet Bites
Recipe by Jen Comas Keck

What you'll need:
4 whole eggs
12 egg whites
2 cups diced cooked chicken
12 slices bacon
1/2 red pepper, chopped
1/2 green pepper, chopped
2 cups chopped fresh spinach
1 avocado, cubed (optional)
Salt and pepper
Nonstick cooking spray

How to make it:
1. Preheat the oven to 350°F.
2. Cook the bacon in a pan over medium heat only until it's cooked through, but not crispy, about 5 minutes
3. Spray a muffin tin with non-stick cooking spray and place one piece of the bacon in each tin, wrapping it around the outer edges.
4. In a medium bowl, scramble the whole eggs along with the egg whites. Add a dash of salt and pepper. Add the chopped red and green peppers, spinach, and diced chicken. Combine thoroughly and then pour the mixture into each of the muffin tins lined with bacon. (Tip: A soup ladle will transfer the mixture without spilling.)
5. Bake until the eggs are fluffy and slightly browned on top, 30 to 35 minutes,
6. Top with diced avocado and eat or refrigerate. Makes 12 omelet bites.


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