10 Rounds For Time:
5 Strict Pull-ups
10 Dumbbell Movements* (50/35#)
10 Rounds For Time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements* (70/50#)
15 GHD Sit-ups
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Push Ups
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch (1 hand)
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
Spinach, Ricotta, and Caramelized Onion, and Ricotta Egg Bakes
by Coach Courtney, RD www.vitalitynutrition.ca
Recently I have seen a crustless Burnbrae Farms "Egg Bakes" sold in the freezer section of Costco and several other grocery stores. The Egg Bakes make for a convenient breakfast as they are higher in protein than most other quick grabs like cereal, instant oats, commercial muffins, or pastries. Like any convenience item, the Egg Bakes are fairly expensive and have a lengthy ingredient list. I wanted to see if I could recreate them at home for fewer ingredients!
There are five flavors of the Burnbrae Egg Bakes:
Spinach, Ricotta, and Caramelized Onion
Sausage, Red Pepper, and Caramelized Onion
Cheddar, Mushroom, and Bacon
4 Cheese & Ham
The Spinach, Ricotta, and Caramelized Onion Egg Bakes are lower in total fat and calories because they are made with egg whites. I decided to recreate that version as I had most of the ingredients on hand! I used Blue Menu Light Ricotta Cheese but you could easily swap out the ricotta for a cheese of your preference (or omit the cheese for a dairy free version!). I am eager to recreate the other versions of the Egg Bakes and include whole eggs combined with egg whites for a richer egg bake!
I think the homemade version is way better than the Burnbrae version. You'd have to have two of the homemade egg bakes to compare to the amount of protein found in the purchased variety. I recommend having 2-4 egg bakes as a high protein breakfast option (each egg bake has 6g of protein).
To compare, two of the homemade egg bakes have 12g of protein and 80 calories while having one of the purchased egg bakes has 11g of protein, 100 calories, and far more ingredients! It was also cheaper to make the egg bakes at home but still more time consuming. The Burnbrae Egg Bakes would definitely be more convenient if you wanted to save time over money!
I packed the homemade egg bakes on a camping trip for a ready made protein option. Some of us enjoyed the egg bakes microwaved and others added the egg bakes to an English muffin as the "egg patty" for a breakfast sandwich. We even enjoyed them as a late night snack!
1/2 tablespoon (7g) butter
1-2 cloves garlic, minced
1/2 medium yellow onion (150g)
2 cups spinach, chopped
1/2 cup (110g) light ricotta cheese
2 cups egg whites (500g)
Salt and pepper
Melt the butter in a medium sauce pan. Add the garlic and onion and saute until the onions are translucent.
Stir in the chopped spinach and cook until wilted.
Add the onion and spinach mixture to a large bowl and let it cool for 5 minutes.
Mix in 1/2 cup of ricotta cheese.
Add the 2 cups of egg whites and stir to combine.
Season with salt and pepper.
Spray a muffin tin with non-stick spray.
Evenly spread the mixture between the 12 muffin tins
Cook on 350F for 15 minutes.
Search "Vitality Nutrition Spinach, Ricotta, and Caramelized Onion Egg Bakes" in MyFitnessPal to add the macros to your diary.