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Breakfast on the Go: Egg Souffles

Lana Hawk

Experts say breakfast is the most important meal of the day. It jumpstarts the day, gives you the nutrients you need to be on it from the start, and helps keep energy levels up. The question is, do experts know that mornings are the busiest time of the day? I don’t have kids and getting out of the door on time each morning is a struggle making breakfast a tough problem to solve. The easiest breakfast option? Cereal. The problem? Cereal is full of sugar usually and if it isn’t, it usually falls in the “near cardboard” category. A balanced breakfast is what these experts are calling for, but I need something convenient too.

During Whole30, I got back on the egg wagon and started having 2 fried eggs every morning with a side of Canadian Bacon. The problem is that can get boring and even something that simple requires substantial time. So my husband and I devised a solution to our breakfast “problem”. A yummy and healthy breakfast option to go! The best part about it is with about 30 minutes of prep on the weekend, you can have breakfast for the week done. All you need for your morning is 30-40 seconds to spare and a microwave. Done. Pretty great right?

These are also great because you can adjust the ingredients as you see fit to cater them to your taste. We have had them a couple different ways and they are great either way! Here you will find our latest version and below are some options to get you started on customizing your breakfast soufflé.


Prep time: 30 minutes // Cook time: 20 minutes

Serving size: 12 muffin size soufflés or 6 large + 3 small

8-10 oz cooked brown rice

10 organic, cage-free eggs (yes I mean all of that)

3 slices Canadian Bacon

1/2 of 8 oz jar of sun-ripened dried tomatoes or roasted red peppers, chopped

1/4-1/2 C cheese (I used Parmesan, Romano, Asiago mix)

1 tsp salt

1 tsp pepper

1 tsp garlic powder

handful of spinach


  1. Preheat oven to 350 degrees
  2. Cut the Canadian bacon slices into small squares. Saute in pan over medium heat to add flavor. Once browned, remove from heat.
  3. Chop your sun-dried tomatoes and pat dry to soak up any excess oil. If you haven’t cooked your rice, do that now. We use the frozen, microwave ready packs from Trader Joe’s. They are great to have on hand and make this process much faster.
  4. In a medium sized bowl, mix up your 10 eggs.
  5. To your eggs, add your sun-dried tomatoes, cheese, cooked rice, Canadian bacon, salt, pepper, garlic powder, and spinach. Mix to combine.
  6. Prep your muffin tins by spraying with a cooking spray. These soufflés tend to stick a bit, so feel free to be generous with the spray.
  7. Pour your mixture evenly into the muffin tins. Be sure to watch the spinach to make sure it is evenly distributed. You may also choose to put spinach in your muffin tin first before pouring the egg mixture in. Get crazy! We have done both large soufflés and smaller ones. This solely depends on your appetite in the morning and what kind of pan you have! Both are equally appetizing.
  8.  Place your soufflés in the oven and cook for approximately 20 minutes. When they begin to brown on top (and are cooked through) they are done!
  9. Let your soufflés cool before taking them out of the pan. This will help keep your pan as clean as possible.
  10. Store in airtight container for the rest of the work week. Grab one to go each morning and cook in the microwave for 30-40 seconds. Enjoy! Feel the energy for the day!

Modifications: We have made several versions of these soufflés. One version included only the eggs, rice, cheese, and spices. Another included those ingredients plus Canadian bacon. Lastly, we have tried it with all of those ingredients, plus Canadian bacon and our Coconut Oil pan-fried sweet potatoes. The basic building blocks are simply eggs, rice, cheese, and spices. The rest is up to you! The recipe above is my favorite because of the tomatoes. I’m a sucker for those tomatoes.

Make it your own and enjoy breakfast a go-go!