Healthy Egg Breakfast Recipes That'll Add Protein to Your Mornings

Tiffany Tse
·7 min read
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fb-quick-easy-egg-recipes.jpg

Photo: Manny Rodriguez/Getty Images

Rich in protein (about 6 grams each) but low in calories, eggs are a smart start to your day. And since they're so versatile, you can get creative and whip them into a dozen different healthy egg breakfast ideas, including savory scrambles, grab-and-go burritos, and more.

So grab a carton and prepare to make your mornings a lot more delicious with some of the best healthy egg breakfast recipes.

Mexican Egg Scramble

Take some south of the border inspiration for this healthy egg breakfast that comes with a fiber-rich boost from beans.

Ingredients

  • 2 eggs

  • 1/4 cup canned black beans

  • 1 ounce cheddar cheese

  • 2 tablespoons salsa

Instructions

  1. Scramble 2 eggs with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese.

  2. Top with 2 tablespoons salsa, or to taste.

Chicken and Potato Hash with Fried Eggs

Hash it out! This hearty yet healthy egg breakfast will use up your leftover chicken from last night's dinner.

Ingredients

  • 2 tablespoons extra virgin olive oil

  • 2 small onions, finely chopped

  • 1/4 teaspoon dried rosemary

  • 2 medium potatoes, peeled and cut into small cubes

  • 1/3 cup water

  • 1 cup chopped rotisserie chicken pieces

  • 1 tablespoon unsalted butter

  • 4 eggs

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground pepper

Instructions

  1. In a large skillet, heat 1 tablespoon oil over medium-high heat.

  2. Saute the onions until soft, about 5 minutes. Add the rosemary and cook 1 minute more.

  3. Add the potatoes and 1/3 cup water; reduce the heat to low and cook, covered, until tender, about 10 minutes.

  4. Add the remaining 1 tablespoon oil, the chicken, and 1/4 teaspoon each of the salt and pepper to the skillet. Cook, turning only occasionally to allow the hash to brown nicely, until very dark golden all over, about 10 minutes. Transfer to a plate.

  5. Heat the butter in the skillet.

  6. Crack the eggs into the pan and season with the remaining salt and pepper. Use a spatula to gently shape and lift the edges of the egg.

  7. Cook until the edges are brown and the egg centers softly set, about 5 minutes. Serve over the hash.

1-Minute Eggs

The fastest way to cook an easy healthy egg breakfast is with your microwave.

Ingredients

Instructions

  1. Beat a raw egg with milk, pour into a microwave-safe mug, and heat for 60 seconds.

  2. Season with herbs or spices, if desired.

WASHINGTON, DC - APRIL 26 : Chickpea Salad Toasts With Poached Egg photographed for the Voraciously newsletter at The Washington Post via Getty Images in Washington DC on April 26, 2019. (Justin Tsucalas for the Washington Post; food styling by Nichole Bryant for the Washington Post)
WASHINGTON, DC - APRIL 26 : Chickpea Salad Toasts With Poached Egg photographed for the Voraciously newsletter at The Washington Post via Getty Images in Washington DC on April 26, 2019. (Justin Tsucalas for the Washington Post; food styling by Nichole Bryant for the Washington Post)

The Washington Post/Getty Images

Poached Eggs

A perfectly-poached egg makes a delicious garnish on a slice of whole-grain toast—topped with avocado, natch. And since it's cooked in water, poaching is a very healthy egg breakfast option. Make sure to use a fresh egg since fresher eggs hold their shapes better. (Mix up your a.m. eats with these egg-free, high-protein breakfast recipes.)

Ingredients

  • 1 egg

  • 1 tablespoon vinegar

Instructions

  1. Crack egg into a dish. Bring a medium saucepan of water to boil; reduce heat to low. Add a tablespoon of vinegar, then stir the water to create a vortex.

  2. Pour the egg into the center of the vortex and cook for three minutes, or until the yolk reaches your desired doneness.

Huevos Rancheros

This healthy egg breakfast brings the heat. If you prefer your peppers more on the tame side, remove the seeds and ribs from your jalapeno.

Ingredients

  • Nonstick spray

  • 2 tablespoons canola oil, divided

  • 1 cup chopped onion

  • 2 garlic cloves, minced

  • 1 jalapeno pepper, minced

  • 1 green bell pepper, diced

  • 1 14.5-ounce can diced tomatoes

  • 2 teaspoons red wine vinegar

  • 1 15-ounce can red kidney beans, drained and rinsed

  • 1/2 teaspoon ground cumin

  • 4 large eggs

  • 1/4 teaspoon salt

  • 4 corn tortillas

  • 1/2 cup shredded cheddar cheese

Instructions

  1. Preheat the broiler. Coat a baking sheet with nonstick spray.

  2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat; add the onion, garlic, jalapeno, and bell pepper; cook 5 minutes. Add the tomatoes, vinegar, beans, and cumin; cook, stirring occasionally, 5 to 6 minutes.

  3. In a nonstick skillet, scramble the eggs with 1 tablespoon of water and the salt.

  4. Place the tortillas on the baking sheet, brush both sides with remaining oil, and place under the broiler until lightly browned.

  5. Remove from oven and flip. Top with the tomato mixture and eggs; sprinkle with the cheese.

  6. Place under the broiler until cheese melts; serve immediately.

Steamed Eggs

Steaming eggs is a cinch if you're seeking a low-calorie, healthy egg breakfast idea (and is much easier to clean than scraping dried yolk off a frying pan). Plus, the results are super-silky.

Ingredients

  • 2–3 eggs

  • 1 cup low-sodium chicken broth (optional)

Instructions

  1. Fill steamer pot with steamer attachment with water. Bring to a boil.

  2. While water is coming to a boil, whisk eggs together with water or low-sodium chicken broth. Add the mixture to a large bowl or individual cups. Reduce heat to a simmer, and place the bowl or cups on the steamer. Cover and cook for 12 minutes, or until eggs reach desired doneness.

two fried eggs sunny side up, sprinkled with smoked paprika and black pepper, toast alongside
two fried eggs sunny side up, sprinkled with smoked paprika and black pepper, toast alongside

nebari/Getty Images

Sunny Side-Up

A delicious sunny-side up egg takes only minutes to cook. While you're at it, chop up some potatoes and veggies to toss into the pan and whip up a wok stir-fry to accompany your protein-packed healthy egg breakfast.

Ingredients

  • 1-5 eggs

  • Nonstick cooking spray or splash of oil

Instructions

  1. Spray a skillet with nonstick spray or add oil.

  2. Bring skillet to medium heat, crack an egg into the skillet, and cook until the whites are set, about 3 minutes.

Frittata Italiana

Choose your own adventure with this healthy egg breakfast. Opt for whole eggs or just whites. Then, to make them uber creamy as they bake, stir in Greek yogurt or cream cheese.

Ingredients

  • 1 1/2 cups egg whites (or 6 whole eggs)

  • 1/4 cup cream cheese, softened (or plain Greek yogurt)

  • 1 cups finely chopped sun-dried tomatoes

  • 4 leaves fresh basil, finely chopped

  • 4 slices whole-grain bread, toasted

  • Salt and cracked black pepper to taste

  • Cooking oil spray

Instructions

  1. Whisk together the eggs, cream cheese (or yogurt), salt, and pepper.

  2. Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set.

  3. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.

  4. To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.

Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

For a healthy egg breakfast you can devour at your desk, tote the ingredients for this sandwich individually and assemble them when you get to the office.

Ingredients

  • 1 tablespoon mayonnaise

  • 1 1/2 teaspoons basil pesto

  • 2 slices whole-grain bread

  • 1 hard-boiled egg, thinly sliced

  • 1 small tomato, cored and thinly sliced

  • Kosher or coarse salt and freshly ground black pepper

Instructions

  1. In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste.

  2. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread.

Egg Sandwich

A BLT is good, but you know what's even better? A BET (bacon, egg, tomato). Skip the drive-through and try this homemade, healthy egg breakfast instead.

Ingredients

  • 2 strips turkey bacon (or plant-based bacon)

  • 1 1/4 cups egg whites (or 6 whole eggs)

  • 4 slices whole-grain bread, toasted

  • 1/2 cup shredded cheddar cheese

  • 1 1/4 cups diced, seeded plum tomatoes

  • Salt and cracked black pepper to taste

  • Cooking oil spray

Instructions

  1. Microwave the bacon strips for 3 minutes or until crisp. Set aside.

  2. Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.

  3. To serve: Spoon the eggs onto the toast. Top with cheese, turkey bacon, and diced tomatoes.

Egg-White Muffin Melt

We're all about that yolk, but if you want to maximize the protein in your healthy egg breakfast, try an all-whites option like this sandwich.

Ingredients

  • 3 egg whites

  • Whole-grain English muffin

  • 1/2 cup spinach

  • 1 slice cheddar cheese

  • 1 slice tomato

Instructions

  1. Scramble 3 egg whites.

  2. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice cheddar cheese; toast until cheese is melted.

  3. Add eggs and 1 slice tomato.

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