Many of us begin our day with the incredible, edible egg. It’s a tasty and versatile protein that can be stuffed into a sandwich, topped with veggies galore or eaten alone with a drizzle of hot sauce. Spice up your sunny-side up routine with one of these 10 simple morning meals featuring eggs — all under 360 calories.
1. Spaghetti Squash Egg Cups | MyFitnessPal’s Original Recipes
Sneak in a serving of veggies early in the a.m. with these tasty baked eggs nestled in crispy spaghetti squash. Try adding chopped spinach, tomatoes and a sprinkle of feta cheese for Mediterranean flair. For an extra fiber boost, swap out the all-purpose flour for whole-wheat flour. Recipe makes 4 servings at 2 squash cups each.
Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 357mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
2. Baked Egg Stuffed Sweet Potatoes | Running with Spoons
This simple, scrumptious breakfast requires minimal effort and next to no cleanup. What more could you ask for on busy mornings? To cut down on prep time, roast the sweet potatoes the night before. Top with diced avocado, chopped green onion and cracked black pepper. Recipe makes 2 servings at 1 sweet potato + 2 eggs each.
Nutrition (per serving): Calories: 250; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 181mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 10g; Protein: 15g
3.Poached Egg + Crispy Prosciutto Avocado Toast | Elle Penner, MyFitnessPal Registered Dietitian
Let’s face it: Avocado toast is trending. Stay on top of your toast game with this savory twist on the classic! Prosciutto and egg add crispiness, protein and flavor to boot. This low-sugar meal will prevent that midmorning crash that leaves you running for coffee. Recipe makes 1 serving.
Nutrition (per serving): Calories: 273; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 195mg; Sodium: 661mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 4g; Protein: 15g
4. Mediterranean Eggs | The Live-In Kitchen
Loaded with caramelized onions, garlic, feta and sun-dried tomatoes, this energizing breakfast is a flavor and texture powerhouse. Feeling creative? Sandwich these eggs between two slices of toasted seedy bread. Garnish with fresh parsley. Nutrition information calculated with 6 eggs. Recipe makes 4 servings.
Nutrition (per serving): Calories: 265; Total Fat: 20g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 344; Sodium: 347mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 4g; Protein: 14g
5. Sweet Potato Breakfast Burritos | Clean Eating
Skip the drive-thru, and whip up a batch of these hearty breakfast burritos for a healthier alternative. Simply put one in the oven while you’re getting ready for work, and enjoy a warm, protein-packed meal that will keep you full till lunch-time! Try adding a drizzle of Sriracha for added spice. Recipe makes 4 servings.
Nutrition (per serving): Calories: 255; Total Fat:10g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 100mg; Sodium: 465mg; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 5g; Protein: 14g
6. Egg & Quinoa Breakfast Muffins | Sweet Peas and Saffron
These easy, make-ahead quinoa egg muffins are packed to the brim with tasty additions like tangy sun-dried tomatoes, mushrooms and Swiss cheese. An added bonus: They’re totally freezer-friendly. Grab one and go! Recipe makes 12 servings.
Nutrition (per serving): Calories: 101; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 114mg; Sodium: 109mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 1g; Protein: 7g
7. Egg with Bacon + Brussels Sprout Hash | Cook Smarts
Say “goodbye” to processed cereal and “hello” to a healthier hash! Please the Brussels sprouts haters with this scrumptious dish complete with smoky bacon and crunchy pistachios. The egg yolk doubles as a sauce! Recipe makes 1 serving.
Nutrition (per serving): Calories: 359; Total Fat: 5g; Saturated Fat: 5g; Monounsaturated Fat: 17g; Cholesterol: 194mg; Sodium: 651mg; Carbohydrate: 15g; Dietary Fiber: 6g; Sugar: 3g; Protein: 16g
8. Sausage & Vegetable Egg Bake | The Lean Green Bean
Make this easy, protein-packed egg dish the night before, and bake it the morning for a delicious breakfast or brunch all week long! Lean chicken sausage, crusty bread and grated colby Jack makes this dish a true sensation for the taste buds. Feel free to customize with your favorite vegetables. Serve warm with fresh fruit salad for a complete meal. Recipe makes 6 servings.
Nutrition (per serving): Calories: 340; Total Fat: 14g; Saturated Fat:6 g; Monounsaturated Fat: 4g; Cholesterol: 260mg; Sodium: 632mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 17g; Protein: 27g
9. Mexican Breakfast Cups | The Wholesome Dish
Spice up your morning ritual with these zesty grab-and-go egg cups. They’re the ideal breakfast for those that find themselves rushing in the morning (which is pretty much all of us). Avocado adds delightful creaminess, not to mention a hefty dose of heart-healthy fats. Top with fresh salsa and chopped cilantro. Recipe makes 12 servings.
Nutrition (per serving): Calories: 138; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 182mg; Sodium: 377mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 10g
10. Acorn Squash Egg-in-the-Hole | The Roasted Root
This unique, lower-carbohydrate (but just as yummy!) twist on the classic will set you up for success any morning. If you’re a meat lover, top with crispy crumbled bacon. If you prefer veggies, try diced olives or tomatoes. Drizzle with hot sauce to take this to another level of flavor perfection. Recipe makes 4 servings.
Nutrition (per serving): Calories: 157; Total Fat:9 g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 217mg; Sodium: 203mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 0g; Protein: 9g