Breakfast is often called the most important meal of the day. In celebration of National Egg Month, scramble up your breakfast routine with these delicious egg recipes.
Do you like green eggs and ham?
Adding a little extra green to your eggs like spinach provides a good source of iron and protein to help kickstart your day. The best thing about this recipe is it’s easy, convenient, and can be eaten on the go for those busy mornings. See how you can customize your own green eggs and ham bagel breakfast sandwich below:
Ingredients
● 1 whole-wheat bagel, halved
● 1 slice low-sodium Swiss cheese
● 1 slice Canadian bacon
● 1 teaspoon extra-virgin olive oil
● 1 large egg
● ½ cup baby spinach, coarsely chopped
● Pinch of freshly ground pepper
Directions:
1. Toast bagel then place cheese and Canadian bacon on the bottom half.
2. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach and pepper and cook, stirring, until set, about 1 minute.
3. Place the egg mixture on the cheese and bacon.
4. Top with the remaining bagel half.
5. Cut in half to serve, if desired.
Makes: 1 serving
Total Time: 5 minutes
Spice Up Your Morning
Liven up your breakfast routine with this flavorful, savory Southwestern quinoa bowl. It’s protein packed and can be customized to your liking. Feel free to add in black beans, jalapenos, green chilies, radishes, and more. Not only can you customize the ingredients, but also how you prepare the eggs as well – over-easy, scrambled, or poached. Get started now with the basic recipe:
Ingredients:
● ¼ cup raw quinoa
● ½ avocado, pitted and diced
● 2 medium tomatoes, chopped (about 2 cups)
● 1 cup no-salt-added, frozen corn (thawed)
● ¼ cup chopped green onions
● ½ cup cilantro (optional)
● 4 eggs
● ⅛ teaspoon salt
● ¼ teaspoon ground black pepper
● hot sauce (optional)
Directions:
1. Cook quinoa according to the package directions. Remove from heat and let sit.
2. Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
3. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
4. Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny side egg into each bowl. Garnish with hot sause and serve.
To help save time, you can substitute hard boiled eggs that you can make in advance. Also, if you are watching your sodium intake, be sure to check the labels of the hot sauce that you are buying as it varies across products.
Makes: 4 servings
Total Time: 30 minutes
A Healthier Option
Kick start your morning with these egg muffin cups that can be made ahead of time, so all you have to do is grab and go. Meal prep is key so this recipe allows you to make them in advance so you can refrigerate or even freeze the leftovers. This recipe also allows you to customize them. You can create different sizes or make a few varieties. With so many options, you are sure to find one that everyone likes. See the recipe below to get started:
Ingredients:
● ½ Tbsp canola oil
● 1 yellow onion (finely chopped)
● 1, (8-ounce) package sliced white mushrooms
● 1 (6.4 ounces) package of frozen cooked turkey sausage links, thawed and chopped
● 1 ¾ cup of liquid egg substitute
● ¼ cup skim milk
● ¼ teaspoon ground black pepper
● 1 cup shredded, fat free cheddar cheese
Directions:
1. Preheat oven to 350 degrees F. Spray a 12-cup muffin pan with cooking spray
2. In a medium nonstick pan, warm oil over medium-high heat. Add onions and mushrooms, stirring occasionally and sauteing until soft, about 10 minutes.
3. Meanwhile, warm the turkey sausage according to package directions. Chop into small pieces. When onion and mushroom mixture is cooked, remove from heat and stir in sausage. Using a spoon, divide mixture evenly between each muffin cup.
4. In a small bowl, add egg substitute, skim milk, and pepper. Whisk together with a fork. Pour egg mixture into the muffin pan, again evenly dividing mixture into each muffin cup. Top each cup with cheddar cheese.
5. Bake in the preheated oven until eggs are set, about 25 minutes. Remove from oven and let cook slightly. Use a knife to go around the edges of each egg muffin and remove it from pan. Serve.
To make this recipe even healthier, use egg whites instead of an egg substitute.
These healthy egg breakfast recipes provide you the nutrition needed to start the mornings. Customize them and enjoy them on the go. What recipe do you want to try?
Resources:
- https://recipes.aarp.org/recipes/green-eggs-ham-bagel-breakfast-sandwich.html
- https://recipes.heart.org/recipes/2008/southwestern-quinoa-and-egg-breakfast-bowl
- https://recipes.heart.org/recipes/2057/egg-muffin-cups-with-turkey-sausage-and-mushrooms