Eggs are a nutrient-dense, complete protein and a great addition to any morning meal. From breakfast tacos to make-ahead sandwiches and quiche, these 13 recipes are ideal for busy mornings and clock in under 370 calories per serving.
Discover and log these recipes and more in the MyFitnessPal app!
1. AVOCADO AND EGG BREAKFAST TACOS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 306; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 93mg; Sodium: 203mg; Carbohydrate: 31g; Dietary Fiber: 9g; Sugar: 5g; Protein: 14g
2. QUICK & EASY EGG SANDWICH | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 369; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 3g; Protein: 18g
3. USE-WHAT-YOU-HAVE CRUSTLESS QUICHE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g
4. KALE-EGG WHITE QUICHE WITH SWEET POTATO CRUST | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 207mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 3g; Protein: 13g
5. VEGGIE “PIZZA” OMELET | MYFITNESSPAL’S RECIPES
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
6. FRIED EGG AND AVOCADO BREAKFAST BOWLS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 362; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Cholesterol: 185mg; Sodium: 362mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 1g; Protein: 13g
7. EGG & BACON MINI CASSEROLES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g
8. FREEZER BAGEL BREAKFAST SANDWICHES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 258; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 197mg; Sodium: 432mg; Carbohydrate: 31g; Dietary Fiber: 7g; Sugar: 6g; Protein: 15g
9. SPAGHETTI SQUASH EGG CUPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
10. SAVORY LOW-CARB ZUCCHINI WAFFLES WITH POACHED EGGS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 290; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 375mg; Sodium: 676mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 19g
11. SMASHED AVOCADO TOAST WITH FRIED EGG & SALSA | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 257; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 186mg; Sodium: 360mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 4g; Protein: 12g
12. QUINOA EDAMAME EGG MUFFINS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g
13. BREAKFAST BURRITO BOWLS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 303; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 279mg; Sodium: 408mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 3g; Protein: 17g
Originally published July 2016, updated with new recipes
30 Responses
When are you guys going to stop listing just names and provide actual RECIPES? Where are the step by step instructions on how to make these meals? Or are we just supposed to guess them?
Sweetie, you click on the title and it brings you to a page with the recipe.
Sweetie?
That’s a bit patronising isn’t it, babe.
I agree…I’m sure the intention was good though. I wouldn’t like someone calling me sweetie though.
Some of these sound tasty but seem outrageously high in sodium. The egg and broccoli muffins didn’t seem too bad but not very filling I would think…oh well the search continues.
I was going to say the exact same thing I’m on a low sodium diet
They’re actually incredibly filling. Maybe try them before making assumptions.
planned on it. thanks grumpy gus! 🙂
Its really sad that you can’t even express your personal opinion about something with out some grumpy jerk attacking you.
Roasted turkey. Sandwich
Some of the recipe images are so big that it doesn’t fit into a mobile phone screen.
I have been loving me some egg sandwiches for breakfast lately. I use 1 slice whole grain bread, 1 egg (scrambled or fried. Sometimes i just use the white), a wedge of Laughing Cow spread like butter, and some greens. At less than 300 calories, it is quite filling.
The broccoli & egg muffins are actually great and are low in carbohydrates.
The broccoli & egg muffins are actually great and are low in carbohydrates.
LOL you all sound like me when i am on my diet, oscar the grouch! Lighten up, life’s too short not to laugh at ourselves and others. Call me anything but late for dinner.
I make a delicious coddled egg every morning. In the microwave, I melt ½ tsp butter with a pinch of each: salt, pepper, powdered mushrooms, powdered chipotle, in a custard cup (24 seconds); add one egg, top with the same seasonings, cover with a paper towel and microwave 30 seconds. Serve with a slice of buttered multigrain toast and half an apple, cored and sliced. 260 calories. (Adjust time according to your microwave power.)
Do you scramble the egg or just drop it in? This sounds great! Thanks for sharing.
Just drop it in; the yolk should remain liquid and the white be cooked, that’s why it’s important to test the time in your own microwave.
Just had it for breakfast, sans the mushroom powder (allergy), and it was perfect! Egg cooked faster than the toast. Thanks for sharing with us!!
I never heard of mushroom powder. Health food store?
I am looking forward to pre making some of these recipes and storing them in the freezer.
I’ve got the MyFitnessPal app – but I wonder if they would be interested in creating a MyFitnessPalRecipe app to go with it. I think it would be a money maker. (Or at least, I’d step up to buy it)
Good point, or even adding the recipes to another database within the app so you can cook from the recipe and then log it straight in. As it is, I add the recipes in manually but the calories don’t always come out the same as the ones on the recipe :/
thank you for the recipes. yummy
I’ve never eaten 13 eggs in one meal, but I guess I could try.
It works for Gaston.
Sodium is out of whack for cardio (1500per day) – for me it’s the 1st thing to look for
Are they high in sodium??
i would be interested in seeing those 100 breakfast recipes … how can i find your blog ?
I’m curious about the Slow Cooker Bacon, Egg & Hash Brown Casserole recipe. If this is recommended on your list for “busy mornings” and the recipe takes anywhere from 2-5 hours to make, when do you throw all the ingredients into the cooker to have it ready by morning breakfast? Do you get up early or in the middle of the night to prepare it? Or is this maybe more suitable for a brunch? I realize you’re not “busy” cooking it for that window, but it’s not exactly a quick recipe for your busy morning.