You can't go wrong with eggs for breakfast, but you might not know of any interesting ways to take basic up a notch. Eggs are super easy to whip up in many different forms, and if in a sandwich, they can be portable, too. (For when you're running late to work.)
And, the benefits are huge first thing in the morning. Eggs add a great source of protein, and digest slowly so that you can maintain the blood glucose, says Dr. Dani, PhD, RD, MPH. They also have choline in the yolk, which can improve cognitive function, for that major brain boost to get the day going.
Here are a few delicious ways to eat eggs. Feel free to make them your own by swapping ingredients, too.
In a Scramble
Here's a great way to wake up with protein and a kick of spice. Scramble 1 yolk + 2 egg whites with 1/4 tsp garlic powder, 1/8 tsp. pepper, 1/8 tsp. paprika, 1 cup chopped mushroom, 1 cup onions, and 1/2 c zucchini cooked in 2 tsp. grapeseed oil, she says.
As a Muffin
Egg muffins are portable and fun to eat. It makes eating a muffin a protein-packed breakfast, which seems out of the norm, right?
Here's a recipe idea. Use a muffin pan with 6 or 12 little muffin "holes," scramble 3 eggs and 4 egg whites, and put any chopped veggies and 1/4 tsp. cheese in each muffin hole, then fill with scrambled egg mixture, she says. Put in the oven for 350 F for 25 minutes, or 425 F 20 minutes.
Take a hard-boiled egg, peel, and cut in half. Then season with Mrs. Dash garlic and lemon pepper, and a dash of paprika, she says.
Plus, you can carry hard-boiled eggs with you to work for a mid-day snack, too. They are super easy to transport and can last well if put in the fridge. Pair with some nuts or veggies and hummus for a more well-rounded snack.
"Boil water, turn down to low simmer, place cracked egg for 4 minutes, serve with 1/2 avocado, 2 tomatoes," she says.
Poached eggs are smooth and gooey, which make them feel super decadent. Plus, the avocado adds some healthy fats and staying power, to keep you full even longer. The creaminess complements the soft texture of poached eggs beautifully. What's more, you can also try avocado baked eggs.
It's okay to have fried when it comes to eggs. Fried eggs can be made quickly and are easy to throw on meats, sandwiches, and in breakfast burritos, as well as eating them as is on a plate.
"Try 2 fried eggs with olive oil, serve 1 slice of turkey ham (uncured), 1 slice of sprouted grain toast with 1 tsp. of Earth Balance," she says.