Savory Homemade Breakfast Patties
Let me see if you’ve heard this one before: breakfast is the most important meal of the day. Yeah, yeah. We KNOW! But what exactly is it about breakfast that makes it so special? Well, what we eat in the morning sets the tone for the rest of the day. Skipping breakfast altogether, or making imbalanced choices, causes drops in energy, intense cravings for less than stellar foods, and throws a wrench into any attempt at maintaining a healthy weight. In fact, studies show those who skip breakfast tend to consume more calories overall than those who had included this important meal!
For many of us, finding a quick, inexpensive, satisfying option that isn’t found in a wrapper or the drive-thru can be hard. That’s where homemade breakfast patties save the day. Savory, filling, make-ahead patties to eat on their own or to transform into your very own deluxe breakfast sandwich. You really can have it your way 😉
On any given weekend, you can find the Compstons in the kitchen meal prepping for the week ahead. Why is this so important? Well, when we don’t plan we leave ourselves open to poor food choices, wasted time and money!
The way we look at it, a short time spent prepping food on the weekend literally saves HOURS in the week ahead. And that friends, is a no brainer.
Let’s get back to building a balanced breakfast. Most of us get one part right: the carbs. And rightly so! Whole grains, fruit, starchy vegetables, and milk are all great sources of nutritious carbohydrates. Not only do we as human gravitate towards carbs, we in fact NEED carbohydrates to give us fuel for our brain, muscles, blood cells, and just about every energy system in our body! What we tend to struggle with is getting enough protein. Protein is that important nutrient (along with fat) that provides satiety, aka fullness, and helps stabilize our blood sugar so we don’t jump on board that rocky energy roller coaster. Just like peanut butter and jelly or Jim and Pam Halpert, carbohydrates + protein are a perfect match. Toss in a touch of fat and you have yourself a well rounded breakfast!
Nutriton Notes: These patties are rich (23 grams rich) in lean, filling, complete protein. Herbs and spices amplify flavor and replace preservatives and fat traditionally found in store bought patties.
1 lb. lean ground chicken or turkey
1 ½ tbsp extra virgin olive oil
1 tablespoon liquid aminos (rec. Bragg’s Liquid Aminos)
2 tsp ground paprika
2 tsp smoked paprika
1 tsp Italian seasoning
1 tbsp onion powder
2 tbsp garlic powder
1 tbsp ground pepper
Combine all ingredients in a medium mixing bowl and mix by hand until well incorporated. Form into patties the size of the palm of the hand; should make 6-8 patties (If you have a scale, patties should weigh between 2-3 oz. each)
Heat a skillet on medium high heat. Cook patties for 2-3 minutes each side until internal temperature reads 160. Remove from skillet, cover, and let rest for 10 minutes before refrigerating.
Best served in a whole wheat English muffin with a slice of cheese as a breakfast sandwich.
Nutrition Facts (per patty)
Calories – 147 Fat – 4g Carbohydrates -3g Protein – 23g