11 Healthy Egg Recipes You Should Try
MICROWAVE EGG & VEGGIE BREAKFAST BOWL
You can make this 5-minute Italian-inspired eggs Florentine in the microwave. In addition to the protein-packed eggs, you’re getting all the nutritional strength of spinach. As a dark leafy green, spinach contains several important phytochemicals, including lutein, which helps prevent age-related macular degeneration.
Spinach also contains lipoic acid, which helps antioxidant vitamins C and E regenerate. Because of its role in energy production, lipoic acid is being investigated for regulating blood sugar levels.
INGREDIENTS: 1 egg, 1 tablespoon water, 2 tbsp thinly sliced baby spinach, 2 tablespoons chopped mushrooms, shredded mozzarella cheese, sliced grape or cherry tomatoes and 1 teaspoon coconut oil.
DIRECTIONS: 1. Coat 8-oz. ramekin or custard cup with coconut oil. 2. Add egg, water, spinach and mushrooms; beat until blended. 3. Microwave on HIGH 30 seconds; stir. Microwave until egg is almost set, 30 to 45 seconds longer. 4. Top with cheese and tomatoes.
TWICE BAKED SWEET POTATO AND EGG
These baked, stuffed sweet potatoes are so easy, healthy, satisfying and flavorful. SERVES: 4. CALORIES: 206. FAT: 12 grams. CARBOHYDRATES: 17 grams. PROTEIN: 7 grams.
INGREDIENTS: 2 medium sweet potatoes, 1 yellow onion (diced), 4 eggs, 4 raw cloves of garlic, 4 teaspoons Greek yogurt, 2 tablespoons olive oil, 1 tablespoon chives (chopped), 1 dash salt and pepper.
DIRECTIONS: 1. Preheat oven to 400°F (200°C). Scrub potatoes, pierce them with a fork and put them on the oven rack for 30-40 minutes until soft. 2. In a large frying pan, heat oil over medium-high heat. Sauté the onion with garlic for about 5 minutes until soft. 3. When the potatoes are cool enough to handle, cut potatoes in half, lengthwise, scoop the interior out of each, leaving about a quarter-inch shell of potato flesh and skin. Add the scooped-out potato flesh, Greek yogurt, salt and pepper into the pan and stir well to combine. 4. Place the potato shells on the baking sheet and fill them with the mixture. Press the mixture with a spoon so a hole is formed to make space for the eggs. Sprinkle chives on top and crack an egg on top of each stuffed potato. 5. Cook at 400°F (200°C) for 10-15 minutes until the egg is set. The whites will be set while the yolks are a bit runny.
RING AROUND AN EGG
These are healthy, easy-to-make and they look pretty, too. SERVES: 2. SERVING SIZE: 2 rings. CALORIES: 305. FAT: 24 grams. CARBOHYDRATES: 10 grams. PROTEIN: 14 grams.
INGREDIENTS: 4 eggs, 1 red bell pepper, 1 medium avocado, 1 teaspoon coconut oil, 1 dash salt and pepper.
DIRECTIONS: 1. Heat 1 teaspoon coconut oil in a skillet over medium heat. 2. Slice a red or green bell pepper, and place four 3/4-inch-thick pepper rings in skillet. 3. Flip the rings a few times so that they cook evenly. 4. Crack an egg into the center of each ring and cook until the white is just firm, 1 to 2 minutes. 5. Serve each with 1/4 avocado, thinly sliced. If you like, you can enjoy with 1 slice whole-grain or gluten-free bread.
MICROWAVE VEGGIE NUT COFFEE CUP SCRAMBLE
Nuts and eggs? This one-cup breakfast scramble combines veggies, eggs and nuts for a quick and delicious breakfast.
INGREDIENTS: 1 egg, 1 tablespoon water, 1/4 cup chopped broccoli, 1/4 cup chopped mushrooms, shredded mozzarella or fontina cheese, chopped, toasted walnuts, coconut oil.
DIRECTIONS: 1. Coat 12-oz. microwave-safe coffee mug with coconut oil. 2. Add egg, water, broccoli and mushrooms; beat until blended. 3. Microwave on HIGH 30 seconds; stir. Microwave until egg is almost set, 30 to 45 seconds longer. 4. Season with salt and pepper, if desired. 5. Top with cheese and walnuts.
GLUTEN-FREE 2-MINUTE MICROWAVE BLUEBERRY MUFFIN
Here is a healthier one-serving version of a blueberry muffin that’s easy to make, nutritious, tasty and filling. With just 340 calories and 12 grams of protein, this muffin is grain-free, gluten-free, Paleo-friendly and full of protein. The egg alone boasts 6 grams of protein and 13 essential vitamins and minerals and all 9 essential amino acids. SERVES: 1. CALORIES: 340. FAT: 19 grams. CARBOHYDRATES: 18 grams. PROTEIN: 12 grams.
INGREDIENTS: 1 egg, 3/4 cup frozen blueberries, 2 tablespoons ground flaxseed meal, 1 tablespoon chia seeds, 1 1/2 teaspoons organic raw honey, 1 teaspoon organic coconut oil, 1 teaspoon organic vanilla extract, 1 dash sea salt.
DIRECTIONS: 1. Break egg into large, microwave-safe mug and stir with a fork until lightly beaten. 2. Stir in honey, vanilla extract, salt, flaxseed and chia seed until blended into a “batter.” 3. Gently fold in the blueberries until distributed evenly. 4. Microwave on high for 2 minutes. (Check the muffin’s consistency; if it hasn’t “set,” put it in for 30 more seconds.) 5. Turn the mug upside down over a small plate and gently tap the bottom so that the muffin falls onto the plate. Top it with a few spare blueberries and/or another drizzle of honey. Or, eat it out of the mug on the go.
RAINBOW SANDWICH PINWHEELS
This is a fun-to-eat sandwich that one of our LIVESTRONG team members made for her son to bring to school with him. SERVES: 2. CALORIES: 402. FAT: 29 grams. CARBOHYDRATES: 19 grams. PROTEIN: 26 grams.
INGREDIENTS: 3 whole-wheat wraps, 2 large hard-boiled eggs (sliced), 2 slices of cheddar cheese, 1/4 avocado OR 2 tablespoons pesto sauce, 1 dash salt and pepper.
DIRECTIONS: 1. Take the first wrap and smear with avocado or pesto sauce. Add a slice of cheese on the layer. 2. Take the next bread slice and smear with some ketchup and add the sliced hard-boiled eggs. 3. Take the third slice of bread and layer with the slices of cheese so that the whole layer is covered with cheese. 4. Put the 3 slices on top of each other and then roll up into a roll. 5. Cut in the center and you will see that you have a bottom white, middle layer of red and white, and third green layer. It’s a rainbow roll!
MAGIC GLUTEN-FREE BANANA & EGG PANCAKES
Here’s our magical recipe for gluten-free Paleo pancakes. The eggs provide practically all the protein for these pancakes (12 grams of protein — 6 grams of which are found in the yolks!) SERVES: 1. CALORIES: 285. FAT: 15 grams. CARBOHYDRATES: 27 grams. PROTEIN: 13 grams.
INGREDIENTS: 2 eggs, 1 banana (ripe), 1 teaspoon olive oil.
DIRECTIONS: (Be sure to use a ripe and mushy banana). 1. Peel banana and put it into a mug or small bowl. 2. Mash the banana with a fork until it has achieved a smooth, gooey consistency. 3. Crack and stir in the eggs and make sure the whole mixture is blended and smooth without any large banana chunks — this is your pancake batter! 4. Heat a griddle or non-stick pan on medium heat. 5. Grease griddle with olive oil, coconut oil or nonstick cooking spray. 6. Pour the batter onto the griddle in small pancake circles, the size of silver dollars. After approximately one minute of cooking, flip your pancakes. 7. Enjoy them plain or add a small drizzle of pure maple syrup, honey or agave nectar.
KELLY’S SWEET POTATO-AVOCADO-EGGS
This is an easy, delicious recipe from our nutritionist. SERVES: 1. CALORIES: 466. FAT: 38 grams. CARBOHYDRATES: 22 grams. PROTEIN: 15 grams.
INGREDIENTS: 2 eggs, 1/2 medium sweet potato (cut into one-inch cubes), 1/3 medium avocado (sliced), 1 tablespoon olive oil, 1 teaspoon paprika, 1/4 teaspoon cayenne pepper, 1/4 teaspoon black pepper, 1/4 teaspoon salt, 1 teaspoon coconut oil.
DIRECTIONS: 1. Preheat oven to 350°F. 2. Peel and cut half a sweet potato into 1-inch cubes. 3. Toss with olive oil, paprika, cayenne pepper, salt and pepper. 4. Bake on a roasting pan for approximately 40 minutes at 350°F. 5. Once done, top with 1/3 sliced avocado and 1 or 2 eggs, cooked your favorite way. (Kelly likes hers over easy so the egg soaks into the potato).