Skip the snooze button and use those extra 10 minutes to throw together one of these easy breakfasts instead. Simple to cook, inexpensive and high in protein, these single-serve, egg-based dishes are big on taste without sacrificing nutrition.
1. Easy Egg & Bean Breakfast Burrito
Ingredients
2 large eggs
1 tablespoon (15 ml) pepper jack cheese, grated
1 teaspoon (5 ml) cooking oil
1 (10-inch) whole-wheat tortilla
2 tablespoons (30 ml) fresh salsa
2 tablespoons (30 ml) black beans
Salt and pepper, to taste
Hot sauce (optional)
Directions
Whisk together egg and cheese. Heat the cooking oil in a nonstick skillet over medium heat. Add the egg mixture, scrambling until cooked through. Season with salt and pepper.
Spread egg in center of the tortilla. Layer with salsa, black beans and a dash of hot sauce. Roll and enjoy.
Serves: 1
Nutrition (per serving): Calories: 365; Total Fat: 18g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 380mg; Sodium: 457mg; Carbohydrate: 31g; Dietary Fiber: 6g; Sugar: 4g; Protein: 20g
2. Pesto Egg-in-a-Hole with Bacon
Ingredients
1 slice whole-grain bread
2 slices turkey bacon
1 teaspoon (5 ml) cooking oil
1 large egg
1 tablespoon (15 ml) store-bought pesto (or leftover homemade pesto)
Directions
Cut a hole at the center of the bread using a circular 2-inch cookie cutter. Set the bread aside. Cook bacon in a small, nonstick skillet over medium heat until done, about 5 minutes. Remove and set aside.
Add cooking oil to the skillet and heat. Place bread in skillet. Crack egg into hole. Cook for 3–5 minutes then flip; continue cooking until the egg is set.
Spread pesto over the egg and toast. Crumble bacon on top. Sprinkle with salt and pepper and enjoy.
Serves: 1
Nutrition (per serving): Calories: 267; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 206mg; Sodium: 536mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 4g; Protein: 15g
3. Veggie “Pizza” Omelet
Ingredients
1/4 cup (60 ml) bell peppers, chopped
1/4 cup (60 ml) onions, chopped
2 teaspoons (10 ml) olive oil, divided
2 large eggs
1 tablespoon (15 ml) milk
1/4 cup (60 ml) part-skim mozzarella, grated
Directions
Heat one teaspoon olive oil in a small, nonstick skillet over medium-high heat. Saute the onions and peppers for 3–5 minutes. Set aside. Add remaining teaspoon of oil to the empty skillet. Whisk together the milk and eggs and pour into the skillet. Lower the heat to medium.
Using a wooden spoon, gently push cooked portions aside to allow uncooked eggs to reach the skillet bottom. Do this a few times until the bottom of the omelet starts to set. Top with the veggie mixture and mozzarella. When mozzarella melts, sprinkle with salt and pepper if desired.
Serves: 1
Nutrition (per serving): Calories: 276; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 378mg; Sodium: 328mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g
4. Smoked Salmon Scrambled Eggs
Ingredients
2 large eggs
1 1/2 tablespoons (22.5 ml) milk
2 stalks of chives, chopped (green onions work, too)
2 teaspoons (10 ml) olive oil
2 ounces (56 grams) smoked salmon, roughly chopped
Directions
Whisk together the eggs, milk and chopped chives or onion. Heat oil in a small, nonstick skillet over medium heat. Scramble eggs using a wooden spoon. While the eggs are still wet, fold in the smoked salmon. Once cooked through, sprinkle with salt and pepper.
Serves: 1
Nutrition (per serving): Calories: 297; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 386mg; Sodium: 533mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 2g; Protein: 24g
5. Hard-Boiled Egg & Avocado Half Bagel
Ingredients
1/2 whole-grain bagel
1/2 medium avocado, mashed
1/4 teaspoon (1.25 ml) garlic powder
Salt and pepper, to taste
2 slices tomato
1 hard-boiled egg, sliced into quarters
Directions
Toast the whole-grain bagel to desired doneness. Mix garlic powder, salt and pepper with the mashed avocado. Spread the avocado mixture onto the bagel. Top with sliced tomato and egg.
Serves: 1
Nutrition (per serving): Calories: 261; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 239mg; Carbohydrate: 25g; Dietary Fiber: 8g; Sugar: 3g; Protein: 10g
