Whether you need a satiating breakfast, post-workout nourishment or an afternoon pick-me-up, eggs are fantastic to incorporate into your diet. Eggs contain choline and lutein, compounds that help support brain development and can help prevent age-related cognitive decline.
Research suggests that both choline and lutein play a crucial role in brain and neurological development during the early days of post-conception — and that lutein is linked to warding off age-related cognitive decline.
And that dose of hearty protein, vitamins and minerals means you’ll feel full longer and energized, whether you’re hitting the yoga studio or the boxing gym. No matter your craving or the time of the day, these healthy egg recipes are sure to hit the spot.
Cloud Eggs:
These fluffy cloud eggs aren’t just pretty to look at (and tasty to eat), but they’re also perfectly portioned for a single serving. Cloud eggs feature a bright yellow yolk that rests in a pillowy bed of egg whites.
It’s a great breakfast dish that provides a whopping 21 grams of protein per serving. Add in chives and other herbs for more flavor or go with spice, like cayenne, for some heat. In addition to adding zest, capsaicin, an active compound found in chili peppers has been tied to preventing and treating obesity.
Ingredients- Serves 2:
- 4 large whole egg
- 1/4 cup grated parmesan cheese
- 1 oz Chives, raw
- 1/2 tsp Kosher Salt
How to:
- Crack and separate egg yolks from egg whites.
- Place all egg whites in a large bowl and each yolk individually in small bowls or ramekins.
- Whisk egg whites with an electric hand mixer until stiff white peaks form (about 2 to 3 minutes).
- Gently fold in grated Parmesan cheese and salt.
- Line a baking sheet with parchment paper and scoop out egg whites into four round molds.
- With a spoon, create a crater in the middle of each round.
- Pre-heat oven at 450˚F degrees and bake for 3 minutes
- .Remove from oven and gently place each yolk into each egg white cloud.
- Bake for another 3 minutes.
- Sprinkle with chives.
California Scrambled Eggs and Avocado:
These scrambled eggs can be ready in 10 minutes, proving to be a quick and easy weekday breakfast solution when you’re short on time. This is another antioxidant-rich recipe that provides lycopene from the tomatoes in the pico de gallo, which can help reduce your risk of cancer and heart diseases.
Plus, you’ll get 14 grams of protein and 26 grams of satiating fat per serving to keep your cravings at bay throughout the morning. You simply can’t go wrong with the combination of eggs and avocado. And breakfast doesn’t get much more satisfying or scrumptious than this.
Ingredients- Serves 1:
- 1 tsp extra-virgin olive oil
- 2 Free-Range Organic Eggs, Large Brown Grade A
- 2 tsp fresh cilantro
- 1/8 tsp Sea Salt, Coarse, Mediterranean
- 1 pinch sea salt
- 1/2 whole Avocado
- 1/4 cup Pico de gallo
How to:
- Heat the oil in a medium (PFOA-free) nonstick skillet over medium heat.
- Whisk together the eggs, cilantro and 1/8 teaspoon of the salt in a liquid measuring cup or small bowl until well combined.
- Pour the egg mixture into the skillet and gently scramble until no longer runny, about 1 minute and 15 seconds.
- Transfer to a plate or bowl and top with the avocado, remaining pinch of salt and pico de gallo.
- Make sure pico de gallo has been drained of excess liquid.
Green Eggs and Kale Salad:
This breakfast salad contains two powerhouse ingredients: Kale and eggs. Consider kale nature’s multivitamin — it packs vitamins A, K, B6 and C, calcium, potassium, copper and manganese. One cup of raw kale has just 33 calories and only 7 grams of carbs, making it diabetes- and weight-management-friendly vegetable.
What’s more, egg proteins found in the whites and beta-carotene concentrated in the yolk have antioxidant properties. This fast and easy-to-make kale-based salad with whole eggs. They add healthy fat via the yolk, which also helps the body absorb fat-soluble nutrients like vitamins A and K found in kale.
Ingredients – Serves 1:
- 2 cups Baby Kale
- 1 cup Mixed Greens
- 2 serving Soft Boiled Eggs
- 2 tbsp Viniagrette & Quick Marinade, Classic Italian
How to:
- Combine baby kale and mixed greens.
- Add two 7-minute eggs (soft-boiled eggs).
- Dress salad with shallot vinaigrette.
Baked Eggs in Pepper Cups:
Red bell peppers are exceptionally high in vitamin C in addition to being a good source of beta-carotene and other antioxidants. The crunchy peppers serve as the “bowl” in this recipe, making it easy to eat and to keep portioned out for quick snacks and breakfasts.
You can play around with different flavors inside the pepper cups, too. You can add orange and pepper, as done in this recipe — or you can add in cayenne and paprika for heat, or go with some fresh herbs (like chives) for a more savory flavor. These pretty pepper cups provide a lovely way to enjoy eggs.
Ingredients – Serves 1:
- 2 large Green Bell Pepper
- 1 tsp extra-virgin olive oil
- 1/8 tsp sea salt
- 2 serving Free range Large Brown Egg
- 1 pinch ground black pepper
- 2 tsp Basil, Fresh
- 1/4 tsp grated lemon zest
- 1 Orange
How to:
- Preheat the oven to 425°F.
- Cut the peppers in half crosswise, creating 1 1/2-inch tall bell pepper cups. (TIP: Use both green and red bell peppers.)
- Remove any seeds and carefully trim ribs, if necessary.
- Rub or brush the inside of the pepper cups with the oil and sprinkle with a pinch of the salt.
- (Note: Reserve the bell pepper tops for later use, such as chopped into Lemony White Bean and Baby Arugula Salad.)
- Place the pepper cups on a small baking pan.
- Crack 1 egg into each pepper cup.
- Sprinkle with the pepper and remaining salt.
- Bake until egg whites are just firm, about 22 minutes.
- Sprinkle with the basil and lemon zest.
- Enjoy with an orange — peeled and sectioned or freshly juiced.
Savory Oatmeal With Shiitake Mushrooms, Spinach and Poached Eggs:
This savory oatmeal is high in fiber and protein, thanks to filling mushrooms, spinach and eggs. It’s a nice break from the sweet oatmeal recipes we often opt for at breakfast. Oatmeal contains beta-glucan, a dietary fiber known for its countless health benefits. Those potential benefits include lowered cholesterol levels, reduced inflammation, weight loss and immunity support.
Feel free to add in spices or herbs for a punch of flavor, too. Oatmeal is basically the base of a grain bowl and can be topped with anything you want — including all the delicious savory things that typically go on a regular grain bowl. You can top your bowl with whatever else your heart desires, including spinach, caramelized onions or mushrooms.
Ingredients – Serves 2:
- 1/2 cup Steel Cut Oats
- 1 1/2 cups Stock, Vegetable
- 1/4 tsp Kosher Salt
- 2 Large Grade AA Eggs
- 1/4 cup Onion, Diced White
- 1/4 cup raw brown mushrooms
- 1/2 cup cooked spinach
- 1 tbsp Extra Virgin Olive Oil
How to:
- Put steel-cut oats and vegetable stock or water in a pot and bring to a boil on the stovetop.
- Reduce heat to simmer and cook, stirring frequently, until oats are cooked through and soft and most of the liquid has been absorbed about 12 minutes.
- If liquid oats become too thick or dry in the pot, add more vegetable stock or water, a few tablespoons at a time.
- Season with kosher salt and distribute cooked oats to serving bowls.
- While oats are cooking, poach 2 large eggs.
- Top each bowl of oats with caramelized onions, sauteed mushrooms, and fresh baby spinach. Add any other suggested toppings.
- Nestle a poached egg into the center of the toppings in each bowl.
- Drizzle eggs with olive oil, add flaky sea salt and fresh cracked pepper.
- Suggested optional toppings: pickled onions, sliced scallions, other fresh greens like julienned kale, roasted vegetables, pesto, avocado.
Pesto Zucchini Noodle Pasta With Avocado and Soft-Boiled Eggs:
Zucchini noodles (aka zoodles) are awesome for a quick and easy lunch or dinner — and you can even enjoy them for a savory breakfast when they’re topped with avocado and a runny, soft-boiled egg. People at risk for type 2 diabetes can benefit from choosing low-carb zoodles over refined white pasta.
Try whipping this up for a post-workout meal or for a filling breakfast that won’t result in a mid-afternoon slump. Pesto pasta gets a healthy shot of fat with the addition of both avocado and egg. Use spiralized zucchini in place of noodles for a low-carb, high-protein take on the flavorful dish.
Ingredients – Serves 2:
- 1/2 package Zucchini Spirals
- 2 serving Soft Boiled Eggs
- 1/2 cup Pesto
- 1/2 cup avocado
- 1 oz Cheese, Parmesan
How to:
- Bring a pot of water to a boil.
- Drop spiralized zucchini noodles into the water, then as soon as the water starts to bubble, remove the zucchini noodles with a pair of tongs to a colander to drain.
- If your eggs aren’t cooked yet, use the boiling water that is already in the post to poach (5 min), or soft boil (6.5 minutes).
- Stir 1/4 cup of pesto into each bowl of zucchini noodles.
- Top the noodles with sliced avocado and egg.
- Garnish with fresh cracked black pepper and shredded parmesan cheese or nutritional yeast (if using).
