5 Eggs-cellent Recipes for Breakfast

Eggs are one of the healthiest and most versatile foods you can eat for breakfast. Studies show that consuming whole eggs in the morning not only enhances satiety but also reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.[1] [2] [3] Aside from being a great source of high-quality protein and choline (an important nutrient for brain and liver function), eggs contain lutein and zeaxanthin (antioxidants that help prevent eye disorders). Furthermore, the dietary cholesterol in eggs doesn’t raise cholesterol levels in most people—it may actually reduce the risk of heart disease.4

While eating hard-boiled eggs every morning for breakfast may be convenient, it can get boring after a while—especially when there are so many tasty ways to prepare this much-loved protein. Whether you are cooking for one, two, or a crew, here are five delicious and easy egg recipes that are sure to satisfy.

1. Loaded Scrambled Eggs

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Total Time: 20 minutes

Serves: 4

Ingredients

• 1 red onion, chopped
• 1 bell pepper, chopped
• 2 tablespoon olive oil, plus more for serving
• kosher salt and black pepper
• 8 large eggs, beaten
• 3 ounces Cheddar, grated (about 3/4 cup)
• 1 cup halved cherry tomatoes
• 1/3 cup finely chopped flat-leaf parsley leaves
• crusty bread, for serving

Directions

• Step 1: Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, 1 teaspoon salt, and ½ teaspoon pepper. Cook, stirring occasionally, until very tender, 12 to 14 minutes.
• Step 2: Add the eggs and cook, stirring frequently, until the eggs are just set, 1 to 2 minutes. Add the Cheddar and cook, stirring until just melted, 1 to 2 minutes more.
• Step 3: Remove from heat and stir in the tomatoes and parsley.
• Step 4: Drizzle the bread with oil and serve alongside the eggs.

Nutritional Information (per serving)

Calories 315; Fat 24g; Saturated Fat 9g; Cholesterol 445mg; Sodium 759mg; Protein 19g; Carbohydrates 7g; Sugar 4g; Fiber 2g; Iron 3mg; Calcium 227mg

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2. Oven-Baked Vegetable Omelettes

Total Time: 35 minutes

Serves: 2

Ingredients

• 4 eggs
• 4 eggs whites
• 1 cup baby spinach
• ¼ cup coconut milk
• ½ cup tomato, diced
• ½ cup mushrooms, sliced
• 2 green onions, sliced
• 2 tablespoon fresh basil, minced
• Sea salt and freshly ground black pepper

Directions

• Step 1: Preheat oven to 375 F.
• Step 2: Whisk the eggs, egg whites, and coconut milk until well mixed.
• Step 3: Add the remaining ingredients and season to taste.
• Step 4: Divide the egg mixture into two individual oven-proof dishes (mini cocottes work well).
• Step 5: Place the dishes in the oven and cook until no longer runny, 20 to 25 minutes.

Nutrition Information (per serving)

Fat 11g; Carbohydrates 6g; Protein 21g

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3. Spinach Tomato Frittata

Total Time: 35 minutes

Serves: 4

Ingredients

• 10 to 12 eggs
• 4 ounces baby spinach leaves
• 2 tomatoes, sliced
• 1 small onion, diced
• 5 bacon slices, cooked and chopped
• 2 garlic cloves, minced
• 2 tablespoon ghee
• Sea salt and freshly ground black pepper to taste

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Directions

• Step 1: Preheat oven to 375 degrees F.
• Step 2: In a bowl, whisk the eggs, and season to taste.
• Step 3: Melt the ghee in an oven-safe skillet over medium heat.
• Step 4: Add the garlic and onion, and cook until soft, 2 to 3 minutes.
• Step 5: Add half of the sliced tomatoes, all of the bacon and spinach; cook for another 2 to 3 minutes, or until the tomato is soft.
• Step 6: Pour the eggs into the skillet. Cook until it starts to set just a little, then place the remaining tomatoes on top.
• Step 7: Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the frittata is fully set.

Nutrition Information (per serving)

Fat 25g; Carbohydrates 9g; Protein 26g 

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4. Smoked Sausage and Kale Quiche with Broccoli Crust

Total Time:  1 hour 30 minutes

Serves: 6

Ingredients

Crust

• 2 medium broccoli crowns, cut into florets
• 1 large egg, lightly beaten
• 2 tablespoon grated Parmesan cheese
• ½ teaspoon salt
• ⅛ teaspoon ground pepper

Filling

• 1 tablespoon extra-virgin olive oil
• 6 ounces smoked sausage, chopped
• ½ large shallot, chopped
• 2 cups chopped green kale
• 4 large eggs
• 1 tablespoon sour cream
• 1 cup low-fat milk
• 2 tablespoons grated Parmesan cheese
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper

Directions

Crust

• Step 1: Pulse the broccoli in a food processor until it has the consistency of course crumbs (you should have about 4 cups).
• Step 2: Transfer to a microwave-safe dish, cover, and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.
• Step 3: Meanwhile, preheat the oven to 400 degrees F. Coat a 9-inch deep-dish pie pan with cooking spray.
• Step 4: Wrap the broccoli in a tea towel or cheesecloth and squeeze to remove as much liquid as possible. In a medium bowl, stir together the broccoli, 1 egg, 2 tablespoons Parmesan, ¼ teaspoon salt, and ⅛ teaspoon pepper.
• Step 5: Transfer the broccoli mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.

Filling

• Step 6: Heat oil in a medium skillet over medium heat. Add sausage and cook until it begins to brown, about 3 to 4 minutes. Add shallot and cook until softened, about 2 minutes more. Add kale and cook until wilted, about 2 minutes. Transfer to a small bowl and let cool slightly. Evenly scatter the sausage mixture over the crust.
• Step 7: In a small bowl, whisk eggs and sour cream until smooth. Whisk milk, Parmesan, salt, and pepper. Pour the egg mixture over the other filling ingredients.
• Step 8: Reduce oven temperature to 350 degrees F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving

Nutritional Information (per serving, 1 slice)

Calories 227; Fat 15.2g; Saturated Fat 5.7g; Cholesterol 178mg; Sodium 680mg; Carbohydrates 8.8g; Fiber 2.4g; Sugar 4g; Protein 13.6g 

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5. Healthy Breakfast Casserole with Sweet Potato Hash Browns

Total Time: 50 minutes

Serves: 6

Ingredients

• 1 large sweet potato, grated (~3 cups)
  
• ½ medium white onion, diced
• 1 large green pepper, diced
• 2 cloves garlic, mashed and minced
• 6 strips of bacon, cooked and chopped
• 12 large eggs, beaten
• ½ cup unsweetened almond milk
• 1 teaspoon dried mustard
• 1 teaspoon paprika
• 1 tablespoon hot sauce
• ¼ – ½ cup shredded gouda cheese

Directions

• Step 1: Preheat oven to 350 degrees F, and spray a 9x13-inch casserole dish with cooking spray. Set aside.
• Step 2: Grate the sweet potato with skin on and place into the casserole dish. Add the white onion, green pepper, garlic, and cooked bacon. Mix all vegetables and bacon together. Set aside.
• Step 3: In a large bowl, whisk eggs together until combined. Add milk to the eggs and whisk again. Add mustard, paprika, salt, and hot sauce to egg mixture and whisk one final time.
• Step 4: Pour egg mixture into the casserole dish, making sure all vegetables and bacon are covered.
• Step 5: Place the casserole dish into the oven and back for 30 minutes. Add the cheese and bake for an additional 5 minutes.

Nutrition Information (per serving)

Calories 281; Fat 19g; Carbohydrates 10g; Fiber 2 g; Sugar 4g; Protein 17g