Dubbed one of nature’s most complete foods, it’s no wonder eggs are such a popular staple for what’s commonly known as the most important meal of the day: breakfast.
Eggs are high in protein and have tons of valuable vitamins and minerals, including selenium and riboflavin. They are also gluten free and free of carbs and sugar. They even help reduce appetite and assist with weight loss during well-balanced, healthy eating.
Eggs yolks used to have a bad reputation for being high in cholesterol. Not only does research prove eggs being lower in cholesterol than previously thought, it also reveals that the choline in egg yolk may help fight belly fat and promote liver function, cell activity, and nutrient distribution.
You know all the standard ways to serve eggs: boiled eggs, scrambled eggs, sunny-side-up eggs, etc. Change up your breakfast game with these easy healthy egg breakfast recipes:
1. Healthy Egg and Avocado Breakfast Tacos
Serves 4, Serving size: 1 taco, Calories: 240
These simple breakfast tacos are easily thrown together any day of the week. The recipe includes scrambled eggs (minus the milk) and delicious avocado slices with that healthy fat your body craves. These tacos are a low carb, gluten free, and low calorie option that puts a new spin on the traditional healthy egg breakfast.
- 4 corn tortillas
- 4 medium eggs
- 1-2 pads of real butter (unsalted) or 1 tablespoon of olive oil
- 1 jalapeño, minced
- 2 scallions, sliced thin (green & white parts)
- 2 radishes, sliced thin and then cut in half
- 1 avocado, sliced
- 1 handful cilantro, chopped
- Hot sauce for serving
- 1 lime, quartered
- ¼ teaspoon ground cumin
- Sea salt and freshly ground pepper to taste
- Heat a skillet over medium low heat. Whisk together 4 eggs with jalapeno, sea salt, ground pepper, ground cumin, and sliced scallion. Add oil or butter to heated pan. Add in your eggs and let them cook for a minute or so before stirring lightly to a custardy scrambled egg consistency.
- Reduce to low heat and carefully fold over eggs to prevent browning on either side. Remove them from heat.
- Clear the pan of egg residue with spatula and heat tortillas until lightly browned.
- Divide eggs evenly over the four corn tortillas. Top with radishes, sliced avocado, a sprinkle of fresh cilantro, a bit of hot sauce. Squeeze one piece of lime over each taco.
- Serve and enjoy.
2. Healthy Egg Breakfast Vegetable Muffin Cups
Serves 12, Serving size: 1 egg muffin cup, Calories: 50
Enjoy these delectable little 50 calorie egg muffins on-the-go or at the breakfast table with a piece of toast or home fries. With these healthy breakfast egg muffins you’re getting your servings of veggies and protein to energize you at the very start of your day. Egg muffins are easily reheatable in the microwave and last you for a few days. Make endless varieties of egg muffins by experimenting with different veggies and seasonings. This is an easy healthy egg breakfast option that never gets boring.
- 1 tablespoon olive oil
- 1 cup diced red bell pepper
- 1 cup diced green bell pepper
- 1 cup diced yellow or white onion
- 2 cups baby spinach then roughly chopped
- 1 cup chopped mushrooms
- 2 cloves of garlic minced
- ½ teaspoon of dried dill
- Sea salt to taste
- 4 whole large eggs
- 4 large egg whites
- hot sauce
- Preheat oven to 350 degrees
- Grease a 12 slot muffin pan with cooking spray and set aside.
- Heat a large skillet over medium heat until hot.
- Add in chopped oil, pepper, and onion.
- Saute until onion becomes semi-translucent and peppers are tender (3 minutes).
- Add in spinach and mushrooms and saute for an additional 2 minutes.
- Add minced garlic and season with sea salt.
- Turn off heat.
- Crack the whole eggs and the additional separate egg whites into a large, 4-cup measuring cup. Add dill and whisk together.
- Stir the cooked veggies into the measuring cup.
- Pour the egg and veggie mix into prepared muffin cups.
- Bake for 15-20 minutes, until the tops are firm.
- Cool slightly and serve.
- Store leftovers in an airtight container in the fridge for about 4 days or freeze for up to two weeks for reheating in the microwave.
3. Healthy Baked Eggs, Denver Omelette Style
Serves 6, Serving size: 1/6, Calories: 194
This healthy egg bake recipe is great for sharing. Throw it together for the whole family or store leftovers in the fridge to save yourself the trouble of cooking a few mornings in a row. This hearty baked egg dish provides you with the nutrients and the serving size you need to feel energized and start your day off right.
- 8 large eggs
- 1/4 cup plain Greek yogurt
- 1 diced green pepper
- 1 cup quartered broccoli florets
- 1 carrot, shredded
- 1/2 large white onion, finely diced
- 1 cup finely diced cooked ham (chopped chicken, ground turkey, or plant-based meat substitute can be substituted here)
- 2 cloves of minced garlic
- Sea salt and ground pepper to taste
- 1 cup shredded white sharp cheddar cheese
- Preheat oven to 350 degrees and spray a casserole dish with cooking spray. Set aside for later.
- In a medium bowl combine eggs, yogurt, garlic, salt, and pepper with a whisk. Add in the shredded carrot and stir until evenly combined.
- Evenly place the diced peppers, broccoli, onion, and ham into the casserole dish. Pour egg mixture over the veggies and ham (or substitute). Very lightly salt and pepper.
- Place the casserole dish in the oven and bake for 30 minutes.
- Remove the casserole dish from the oven, sprinkle cheese over the top, and bake again for an additional 5-10 minutes or until eggs are fully cooked.
Like any mindful shift in diet, healthy egg breakfast weight loss is only effective when incorporated into a weight loss plan that is right for your body and particular lifestyle circumstances. With Noom’s fully integrative, customizable weight loss approach, all your bases are covered! Unlock more tools so you can lose weight now, and keep it off forever.