Eggs are one of those foods we ALWAYS have in our fridge. There are so many ways to eat them.
Eggs are a cheap, nutritious source of food and are a powerhouse of essential nutrients. A natural source of protein, they also contain relatively few calories and are packed full of nutrients, vitamins, minerals, such as Choline and Selenium, healthy fats, and more – making them a perfect addition to any diet, which includes:
• Vitamin D
• Vitamin A
• Vitamin B2
• Vitamin B12
Also read: The Boiled-Egg Diet
Fitness enthusiasts have been preaching for years about their benefits. Whether you’re cooking up a filling breakfast, preparing a light salad, or using them in your cake, there’s nothing quite like them.
They can be cooked in many ways too, as well as combined with other food sources to make delicious and healthy combinations. But what exactly is the healthiest way to eat eggs?
Related: 6 Common Breakfast Mistakes
Here are 10 healthy egg recipes for lasting energy
1. Bean And Egg Salad
Prepare the egg salad the night or two before and you have a breakfast that’s ready in under 5 minutes. You can even make a quick sandwich or wrap to take to work, which contains all the goodness that eggs have to offer.
• 2 large egg
• 100g boiled beans( kidney/ black/ pinto)
• 1 large tomato, sliced
• 75g cucumber, chopped
• 2 tbsp fat-free vinaigrette
• 25g baby spinach leaves
1. Place the eggs in a small pan of cold water. Bring slowly to the boil, then cook for 6 mins. Drain, rinse in cold water, tap the shell all over and remove. Quarter the eggs.
2. Place the beans, tomato, cucumber and dressing in a serving bowl; season with fresh black pepper, and sea salt and toss together. Add the egg and spinach leaves and toss lightly to mix. Serve with a small piece of bread.
2. Indian Masala Omelette
An Indian take on the classic omelette. Made with traditional aromatic ingredients, this fantastic low-calorie main meal is bursting with flavour and is simple to make.
• 2 large eggs
• 2 tablespoons finely chopped onions
• 1 small finely chopped tomatoes
• 1 small finely chopped green bell pepper
• ½ teaspoon finely chopped green chilli peppers
• 1 tablespoon finely chopped cilantro (coriander)
• ⅛ teaspoon turmeric powder
• ¼ teaspoon red chilli powder
• salt to taste
• 1 teaspoon ghee
1. Heat the oil in a non-stick frying pan, add the onion and fry for 4 minutes until soft. Stir in the chilli, the tomatoes and the spices and cook for 1 minute then pour in the beaten eggs.
2. Cook over medium heat pushing the cooked egg towards the centre of the pan until no runny egg remains.
3. Cook for a minute more until the base is golden
4. Fold the omelette into the pan and tip it onto a warm plate. Garnish with chopped coriander.
3. Healthy Pancakes
One of the ingredients in these killer pancakes is eggs, of course. The other is banana, which provides fibre and a healthy dose of potassium to keep your muscles contracting properly.
Here is a fantastic alternative to regular old pancakes filled with all the good stuff and a great easy healthy breakfast. Yum!
4. Buddha Omelette Bowl
This is a perfect meal to make with leftover brown rice and whatever vegetables you have in the refrigerator (if you’re out of spinach or looking to use up leftover vegetables). Kale, tomatoes, peppers, and mushrooms can all be used instead of spinach.
• 1½ cup spinach
• ½ cup cooked brown rice
• 1 large egg
• ½ cup egg whites
• 1 cup chopped mushroom
• 1 tablespoon finely chopped cilantro
1. Sauté spinach, and mushroom for about 60 seconds on medium-high.
2. Meanwhile, whisk one egg and two egg whites in a bowl. Season to taste, then pour the eggs over the spinach, and mushroom and scramble them until the eggs are set.
3. Once the eggs are done cooking, assemble your bowl. Add cooked rice, and top with egg mixture, and cilantro.
5. Egg Wraps
Instead of tortillas, use eggs to create high protein wraps. Fill with tofu, avocado, cottage cheese, hummus, or vegetables. It’s a quick and easy way to get a boost of Amino acids to build muscles.
• Nonstick cooking spray
• 2 Eggs
• Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano
• 1 cup sautéed veggies like tomatoes, spinach
1. Heat a small skillet over medium heat. Coat the skillet with nonstick cooking spray.
2. In a bowl, crack eggs and mix well with a fork.
3. Pour into a hot pan and tilt the pan to spread the egg into a large circle on the bottom of the pan.
4. Let cook for 30 seconds. (Sprinkle with seasonings)
5. Carefully flip with a large spatula and let cook another 30 seconds.
6. Remove from pan.
7. Let egg wraps cool slightly, stuff the egg wrap with sautéed veggies, roll and serve warm.
6. Portobello Mushrooms Florentine
Want to eat mushrooms at breakfast? You’re not alone. Stuffed mushrooms have long been a favourite of vegetarians. These mushrooms are stuffed with eggs as well as fresh vegetables.
• 2 large portobello mushrooms, stems removed
• Cooking spray
• 1/8 teaspoon garlic salt
• 1/8 teaspoon pepper
• 1/2 teaspoon olive oil
• 1 small onion, chopped
• 1 cup fresh baby spinach
• 2 large eggs
• 1/8 teaspoon salt
• 1/4 cup crumbled low-fat cheese
• Minced fresh basil
1. Preheat the oven to 425°. Spritz mushrooms with cooking spray; place in a 15x10x1-in. pan, stem side up. Sprinkle with garlic salt and pepper. Bake, uncovered, until tender, about 10 minutes.
2. Meanwhile, in a nonstick skillet, heat oil over medium-high heat; saute onion until tender. Stir in spinach until wilted.
3. Whisk together eggs and salt; add to skillet. Cook and stir until eggs are thickened and no liquid egg remains; spoon onto mushrooms. Sprinkle with cheese and basil.
7. Breakfast Vegetable Scramble
Eating more veggies to start the day is great. Let’s infuse veggies into the first meal of the day, too! Try this Breakfast Vegetable Scramble: it’s loaded with quick-cooking veggies to infuse nutrients into the start of your day.
• 2 tablespoons olive oil
• 1/2 red onion
• 1 red bell pepper (or 1/2 red and 1/2 yellow)
• 4 cups of baby spinach
• 1 tablespoon chopped chives or other fresh herbs
• 4 eggs
• ¼ cup shredded low-fat cheese
• ¼ teaspoon pink salt
• Fresh ground black pepper
• Avocado slices, for serving
1. Thinly slice the red onion and bell pepper.
2. In a medium bowl, crack the eggs and whisk them together until well-beaten. Stir in the fresh herbs, pink salt and plenty of fresh ground pepper.
3. Heat the olive oil in a large skillet over medium-high heat. When hot, add the onion and peppers. Cook 3 to 4 minutes until tender and just starting to brown, stirring occasionally. Reduce heat to low. Add a pinch of salt and the baby spinach. Cook for 30 seconds until wilted. Remove and set aside.
4. Keep the heat on low. Pour in the eggs. Cook for 20 to 30 seconds. When the eggs just start to set, use a flat spatula to scrape sections of eggs, gently stirring constantly until cooked but still soft, about 1 minute.
5. Add the veggies back to the pan with the eggs. Stir for a few seconds until combined and warmed. Serve immediately.
8. Chickpea Spinach Egg Bhurji
A popular and healthy breakfast dish can also be served as an appetizer. Tossed with vegetables and chickpeas, it provides you with ample fibre, protein and other health benefits too.
• 2 whole eggs
• 4 egg white
• 100 gms boiled chickpeas
• 100 gms spinach
• 1 finely chopped onion
• 1 coarsely chopped tomato
• 2 green chillies chopped
• Rock salt
• 1/4 tbsp black pepper powder
• 1/4 tbsp turmeric
1. Combine egg whites and whole eggs in a bowl, and beat eggs with salt, pepper, and turmeric.
2. Make egg Bhurji.
3. Add green chilli, garlic cloves, onion, and tomato. Mix.
4. Add spinach and cook.
5. Add boiled chickpeas. Mix.
6. Add lemon juice. Mix cook for 2 min & switch off the flame
9. French Toast Sticks
Cinnamon French toast sticks are most decadent breakfast (or dessert) recipe that entire family will agree upon! It’s quick, easy to make and absolutely finger-licking-good! Kids would love it and adults won’t stop eating!Made with just four simple ingredients, these healthy.
• 4 slices of whole-grain bread or gluten-free bread
• 1 teaspoon ghee or coconut oil
• 3 large eggs
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
1. Gently cut each slice of bread into 4 ‘sticks’. Set aside.
2. Preheat a griddle over medium heat. Coat with ghee or coconut oil.
3. In a shallow bowl, whisk together the eggs and cinnamon.
4. Gently dip each strip of bread into the egg mixture, flipping once to coat evenly. Place on the hot griddle.
5. Cook each french toast stick for 2-3 minutes before flipping.
6. Cook an additional 2-3 minutes on the other side until the french toast sticks are golden brown.
7. Remove from heat and enjoy! Dip in honey or nut butter.
10. Healthier Deviled Eggs
This healthier Deviled Eggs recipe is made using Greek yoghurt, mustard, and lemon juice. They’re tangy, delicious, and contain a fraction of the calories and fat as compared to traditional deviled eggs!
• 6 large eggs
• 3 Tbsp thick Greek yoghurt
• 1 tsp dijon mustard
• 1 tsp lemon juice
• Optional flavourings: a dash of hot sauce, ¼ tsp garlic powder
• Optional garnishes: paprika, chives
1. Place the eggs in a small pan of cold water. Bring slowly to the boil, then cook for 6 mins. Drain, rinse in cold water, tap the shell all over and remove.
2. Cut eggs in half, lengthwise, then use a small spoon to gently scoop out the yolk.
3. Mash yolks with a fork, then stir in yoghurt, mustard, lemon juice, and optional flavourings. If the filling doesn’t seem creamy or silky smooth, add a spoonful more of yoghurt.
4. Spoon yolk filling into a pastry bag fitted with a large star tip (alternatively, use a Ziploc bag with a corner cut off or simply spoon it into the egg whites). Pipe filling into each egg white, garnishing with paprika and chives.
5. Serve immediately, or store for up to 8 hours in the fridge.
Not inspired yet? We’ve got more ideas too. Here are a few more recipes for breakfast to try: