Hey everyone, welcome back to YumsJunction! In this post, I thought we could meal prep some breakfast together.
I feel like breakfast is the meal that everyone can eat the exact same thing every single day for weeks on weeks and not get sick of it. So obviously, it’s the perfect thing to meal prep! Because a lot of us are always in a rush in the morning, it is so easy to have things in the fridge or freezer that you can just grab and go.
We are going to do two savory recipes and one sweet one!
If you’re as obsessed with easy breakfasts as I am, you’ll also love my Strawberry Pistachio Overnight Oats and my High Protein Greek Yogurt Parfait—they’re both super meal‑prep friendly too.
For the sweet one, we’re going to do a chia seed pudding because I’ve been trying to up my fiber intake, and it is absolutely delicious. I figured we’d do a banana bread flavor because I am always craving all the cozy flavors.
Moving on to the savory recipes, the first one is tortilla egg muffins. Think of those fancy sous vide egg bites, but we’re going to bake them in a tortilla cup! It’s packed with veggies, and we’re going to serve it with some guacamole and salsa on the side.
And then the third thing on the menu is an Egg White Grill, which is a Chick-fil-A copycat recipe. It’s a toasted English muffin packed with a grilled chicken fillet, baked egg whites, and cheese. We’re going to make it even better by adding a homemade copycat Chick-fil-A sauce inside. Let’s get into it!
Table of Contents
Why You’ll Love This
- It saves you so much time: Having grab-and-go options ready in the fridge makes rushing out the door completely stress-free.
- You get sweet and savory: Whether you’re craving cozy fall flavors or a protein-packed sandwich, this prep has you covered.
- That homemade sauce: The Chick-fil-A copycat sauce takes the egg white grills to the next level. I always keep a batch in the fridge because it’s my absolute favorite!
What You’ll Need (Special Equipment)
- Blender (for the chia pudding base)
- Glass jars or meal prep containers with lids
- Muffin tin (for the tortilla cups)
- Parchment-lined baking dish (for the egg whites)
- Whisk
Recipe 1: Banana Bread Chia Seed Pudding
This makes a thick, gelatinous, and ultra-cozy pudding!
The Ingredients:
- 1 cup Coconut milk (light canned or from a carton)
- 1 Ripe banana (plus extra slices for layering)
- ¼ cup Chia seeds
- 1 tbsp Maple syrup
- ½ tsp Vanilla extract
- ½ tsp Cinnamon (plus extra for sprinkling)
- A pinch of sea salt
- Toppings: Chopped walnuts, chocolate chips
Blend the Base
Put the coconut milk and your ripe banana into a blender and blend it up until completely smooth!
Pro Tip: You definitely want to use overripe bananas with brown spots for this because they give you that natural sweetness and true “baked banana bread” flavor. If you don’t feel like dirtying your blender, just grab a fork and mash your ripe banana until it’s practically a puree, then whisk in your milk.
Mix it Up
In a bowl, add your chia seeds, the blended coconut milk and banana mix, maple syrup, vanilla extract, cinnamon, and a pinch of sea salt. Give it a really good mix!
The “Double Stir” Trick
Chia seeds are notorious for clumping together at the bottom of the bowl! Wait about 10 to 15 minutes, and then stir it one more time before covering the bowl. This guarantees a perfectly even, creamy texture every single time.
Chill
Transfer it to the fridge so the chia seeds can soak up all the liquid. After about 3 hours (or overnight), pull it out of the fridge. The texture should be a lot more thick and almost gelatinous.
(If it’s too runny, add a spoonful of chia seeds and pop it back in. If it’s too thick, add a splash of milk and stir!)
Assemble
Grab your meal prep jars! Layer the bottom with banana slices, spoon in the chia seed pudding, and top with chopped walnuts, chocolate chips, a few more banana slices, and a sprinkle of cinnamon on top. Pop them in the fridge! (Try to eat these within 48 hours before the fresh banana toppings get mushy).
If chia and oats are your thing, you should totally check out my Overnight Oats 3 Ways for even more grab‑and‑go breakfast jars.”
Recipe 2: Veggie Tortilla Egg Muffins
The Ingredients:
- 8 Eggs
- A splash of milk (or cottage cheese for more protein, or egg whites for a creamier texture)
- ¼ cup Cherry tomatoes, chopped
- ¼ cup Red onion, chopped
- ¼ cup Bell pepper, chopped
- 2 tbsp Fresh cilantro, chopped
- Black pepper, chili powder, and garlic powder (to taste)
- Small, thin tortillas (cut them if needed so they don’t tear)
- Optional: Shredded cheese
- For serving: Guacamole and salsa
Let’s Make It:
- Prep: Preheat your oven to 350°F (175°C) and grease a muffin tin.
- Whisk the Eggs: Crack 8 eggs into a bowl, add a splash of milk, and whisk.
- Add Veggies & Flavor: Throw in your chopped cherry tomatoes, red onion, cilantro, and bell pepper. Season with black pepper, chili powder, and garlic powder, and whisk everything until well combined.
- Form the Cups: Carefully press your small tortillas into each muffin cup, shaping them like little cups.
- Fill & Bake: Pour the egg mixture into each tortilla cup (add shredded cheese here if you want!). Bake until the eggs are set and slightly golden.
- Pack: Let them cool, then pack them into meal prep containers with little side cups of salsa and guacamole!
Recipe 3: Copycat Chick-fil-A Egg White Grills
The Ingredients:
- 2 cups Liquid egg whites (from a carton)
- English muffins
- Chicken breasts (thinly sliced or pounded thin)
- American cheese slices
- Olive oil spray
- Salt, black pepper, onion powder, and garlic powder
- For the Copycat Sauce: ¼ cup mayonnaise, 1 tbsp BBQ sauce, 1 tsp mustard, 1 tbsp honey
Bake the Eggs
Preheat your oven to 350°F (175°C). Pour your egg whites into a parchment-lined baking dish and pop it into the oven to bake until fully set.
Make the Sauce
While the eggs bake, quickly mix up the sauce: In a bowl, combine mayonnaise, BBQ sauce, mustard, and a drizzle of honey. Mix until perfectly combined!
Toast the Bread
Cut your English muffins in half, drizzle with olive oil spray, and pop them in the oven to toast until nicely golden.
Grill the Chicken
Season your thinly sliced chicken breasts with salt, black pepper, onion powder, and garlic powder. Heat some olive oil in a pan and grill the chicken until cooked through with a beautiful char.
Cut the Eggs
Once the egg whites are baked, carefully remove them and cut them into squares that will fit your English muffins.
Assemble
Take the bottom half of an English muffin, spread a generous amount of your homemade copycat sauce, add a square of egg white, your grilled chicken fillet, a slice of cheese, and the top half of the muffin.
Store
Wrap each sandwich in parchment paper and label them for the fridge or freezer!
FAQs
How long can banana bread chia pudding be stored in the fridge?
You can safely keep this in an airtight jar in the fridge for up to two or three days! I usually try to eat mine within the first 48 hours because the fresh banana slices on top can start to brown and get a little mushy if they sit for too long.
What if my chia pudding is too runny or too thick?
Don’t panic, it’s super easy to fix! If you pull it out of the fridge and it’s too runny, just add another spoonful of chia seeds, give it a really good mix, and pop it back in the fridge for a bit. If it’s way too thick, just add a splash of milk and stir until you get that perfect pudding texture!
Can I make banana bread chia pudding without a blender?
Yes, absolutely! Blending the banana and coconut milk just gives it a super smooth, creamy base. But if you don’t feel like dirtying your blender, just grab a fork and mash your ripe banana until it’s practically a puree, then whisk in your milk and other ingredients.
Why do I need to stir the chia pudding again after mixing it?
Chia seeds are notorious for clumping together at the bottom of the bowl! If you give it a good mix, wait about 10 to 15 minutes, and then stir it one more time before leaving it in the fridge, you’ll get a perfectly even, creamy texture every single time.
Can I use any ripeness of banana for this recipe?
You definitely want to use overripe bananas for this! The ones with all the brown spots are the absolute best because they have so much natural sweetness and actually give you that cozy “baked banana bread” flavor. Green or yellow bananas won’t be nearly as sweet!
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