(Family Characteristics) The school year can be full of challenges, but fueling kids for a full day of learning is high on the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for the most discerning to an almost limitless lunch menu, eggs keep kids full and energized to conquer every school day.

As one of the only foods that naturally contain vitamin D, eggs provide an essential nutrient for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids found in plant foods, making them an ideal partner for vegetables which can be hard to sell for some children. Plus, they’re one of the best sources of choline, which is essential for brain health and development at all ages and stages.

In addition, between learning and free time, many children spend many hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.

Try these easy recipes that support eye, brain, and nutrient absorption, and are easy to make ahead of time. To learn more about the nutritional benefits of eggs and find more family recipes that contain eggs, search for #ProteinPrepSchool on social media or visit IncredibleEgg.org.

Broccoli and Cauliflower Bites with Cheddar and Quinoa

Preparation time: 20 minutes

Total duration: 40 minutes

Servings: 6

Non-stick cooking spray

10 large eggs

1 cup grated cheddar cheese

1 cup of cooked quinoa

1 cup tomatoes, cut into wedges

1/2 cup finely chopped broccoli florets

1/2 cup finely chopped cauliflower florets

2 tablespoons finely chopped fresh basil (optional)

Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with non-stick cooking spray and set aside.

In a large bowl, break the eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined.

Use a 1/4 cup measuring cup to distribute the mixture evenly among the prepared muffin cups.

Bake for 16-18 minutes until the eggs are set. Let cool slightly before serving.

Refrigerate leftovers for up to 3 days or freeze up to 1 month.

Simple egg salad sandwich

Preparation time: 10 minutes

Total duration: 10 minutes

Servings: 8

6 large hard-boiled eggs, shelled

1/4 cup mayonnaise

1 tablespoon of lemon juice

1 tablespoon of yellow mustard

1/4 teaspoon of salt

1/4 teaspoon pepper

1/2 cup finely chopped celery

1/4 cup thinly sliced ​​green onions

8 slices of rustic wheat bread

4 lettuce leaves

Chop the eggs.

In a medium bowl, combine mayonnaise, lemon juice, mustard, salt and pepper. Add the chopped eggs, celery and green onions; mix well.

Refrigerate, covered, to combine flavors.

Serve on wheat bread with lettuce leaves.

Blueberry, Avocado and Banana Muffins

Preparation time: 10 minutes

Total duration: 35 minutes

Servings: 12

1 1/4 cups all-purpose flour

1 cup of oatmeal

1 teaspoon of baking powder

1/2 teaspoon of baking soda

1/2 teaspoon of salt

1 medium banana (about 1/3 cup), peeled

1 large avocado (about 3/4 cup), peeled and pitted

3/4 cup unsweetened applesauce

1 large egg

1/4 cup milk

1 cup of blueberries

Preheat the oven to 350 F. Prepare a standard muffin pan with paper pans.

In a bowl, whisk together the flour, oatmeal, baking powder, baking soda and salt.

In a separate bowl, mash the banana and avocado together. Add the applesauce, egg and milk. Stir to combine then fold into the flour mixture. Stir in blueberries and divide batter into prepared muffin cups.

Bake 25-30 minutes. Let cool completely. Store leftovers in an airtight container for up to 3 days.

Vegetable and Cheese Frittata Fingers

Preparation time: 10 minutes

Total duration: 40 minutes

Servings: 4

Non-stick cooking spray

1 tablespoon of olive oil

1/2 cup red bell pepper, diced

1/2 cup yellow onion, diced

1/2 cup zucchini, diced

3 garlic cloves, chopped

2 cups baby spinach, coarsely chopped

12 large eggs

1 cup grated cheddar cheese

1 teaspoon of salt

1/2 teaspoon of pepper

Preheat oven to 350 F. Spray 9×9-inch baking dish with non-stick cooking spray.

In a skillet over medium heat, add the olive oil then brown the pepper, onion and zucchini until tender. Add garlic and spinach; cook until softened.

In a bowl, beat the eggs then add the sautéed vegetables, cheese, salt and pepper. Pour the mixture into the prepared baking dish.

Bake 25-30 minutes until completely set. Let cool.

Cut into seven strips and then down the middle to create 14 pieces.

Refrigerate leftovers in an airtight container for up to 4 days.

To freeze, place cooled frittata fingers in a freezer bag and lay flat until frozen. When ready to eat, microwave 60 to 90 seconds or until heated through.


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