Fast & Healthy Egg Recipes You Must Try

As someone who’s always on the go, mornings can be a battle against the snooze button. But a healthy breakfast is essential to kick-starting your day. Enter the mighty egg: a versatile, protein-packed ingredient perfect for whipping up quick and delicious low-calorie meals. Here are egg breakfast options that will give you energy without breaking the calorie bank, all under 200 calories per serving.

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Tools you will need

• Non-stick frying pan
• Mixing bowl
• Whisk
• Spatula
• Measuring spoons
• Cutting board
• Knife

Healthy Egg Recipes

Scrambled Eggs with Spinach and Tomatoes (150 kcal)

Ingredients:

• 1 whole egg
• 2 egg whites
• ½ cup chopped spinach
• ¼ cup chopped tomatoes
• Salt and pepper to taste
• 1 tsp olive oil

Instructions:

1. Whisk together the egg and egg whites in a bowl.
2. Heat olive oil in a pan over medium heat. Add the spinach and cook until wilted.
3. Push the spinach to one side of the pan and pour in the egg mixture.
4. As the egg begins to set, gently fold in the spinach and tomatoes with a spatula.
5. Season with salt and pepper, and cook until the eggs are scrambled to your desired consistency.

Poached Egg on Whole-Wheat Toast with Avocado (180 kcal)

Ingredients:

• 1 whole egg
• 1 slice whole-wheat toast
• ½ avocado, mashed
• Pinch of red pepper flakes (optional)
• Lemon juice (optional)

Instructions:

1. Bring a pot of water to a simmer. Crack the egg into a small bowl.
2. Create a vortex in the simmering water by swirling it with a spoon. Gently slip the egg into the center.
3. Poach for 3-4 minutes for a runny yolk, or longer for a firmer yolk.
4. Toast the whole-wheat bread. Spread with mashed avocado.
5. Carefully remove the poached egg with a slotted spoon and place it on top of the avocado toast.
6. Season with a pinch of red pepper flakes and a squeeze of lemon juice for an extra kick (optional).

Egg Muffins with Bell Peppers and Cheese (130 kcal per muffin)

Ingredients:

• 6 whole eggs
• ½ cup chopped bell peppers (any color)
• ¼ cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a muffin tin or use silicone muffin cups.
2. Whisk together the eggs in a bowl. Add in chopped bell peppers and shredded cheese. Season with salt and pepper.
3. Divide the egg mixture evenly among the muffin cups.
4. Bake for 15-20 minutes, or until the eggs are set and the tops are golden brown.
5. Let cool slightly before enjoying. These muffins can be stored in the refrigerator for a grab-and-go breakfast throughout the week.

Spicy Scrambled Eggs with Black Beans and Salsa (190 kcal)

Ingredients:

• 2 whole eggs
• ½ cup chopped black beans (rinsed and drained)
• ¼ cup chopped red onion
• 2 tbsp salsa (choose your favorite variety)
• ¼ tsp chili powder
• Salt and pepper to taste
• 1 tsp olive oil

Instructions:

1. In a bowl, whisk together the eggs. Season with salt and pepper.
2. Heat olive oil in a pan over medium heat. Add the chopped onion and cook until softened, about 2 minutes.
3. Stir in the black beans and chili powder, cook for an additional minute.
4. Pour in the egg mixture and scramble until cooked through.
5. Remove from heat and top with salsa before serving.

Smoked Salmon Frittata with Dill (180 kcal)

Ingredients:

• 2 whole eggs
• 1 egg white
• 2 tbsp crumbled smoked salmon
• 1 tbsp chopped fresh dill
• 1 tbsp grated Parmesan cheese
• Salt and pepper to taste
• 1 tsp olive oil

Instructions:

1. Preheat oven to 375°F (190°C). Heat olive oil in a small oven-safe pan over medium heat.
2. Whisk together the eggs and egg white in a bowl. Season with salt and pepper.
3. Pour the egg mixture into the pan. Sprinkle with crumbled smoked salmon, chopped dill, and grated Parmesan cheese.
4. Bake for 10-12 minutes, or until the eggs are set and the top is golden brown.
5. Let cool slightly before serving.

Sweet Potato Breakfast Bowl with Hard-Boiled Egg (170 kcal)

Ingredients:

• 1 small sweet potato, roasted and diced
• 1 hard-boiled egg, sliced
• ¼ cup chopped spinach
• 1 tbsp crumbled feta cheese
• 1 tsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Roast a small sweet potato until tender. Once cool, dice it into bite-sized pieces.
2. Hard-boil an egg. Peel and slice it.
3. In a bowl, combine the diced sweet potato, sliced hard-boiled egg, chopped spinach, and crumbled feta cheese.
4. Drizzle with balsamic glaze and season with salt and pepper to taste.

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