Eggs are considered the “perfect protein” because they contain all the essential amino acids in the amounts your body needs. With six grams a pop, they’ll definitely contribute towards your muscle-building goals while also providing you with healthy fats and other nutrients like vitamin D, riboflavin, and vitamin B12.
In fact, previous dietary guidelines were harsh on eggs, but the latest ones say they’re back on the menu. (Although the FDA isn’t suggesting you go hog wild and eat the whole carton.)
Now, it’s time to get out of the habit of tossing the golden yolk. Besides being a nice source of protein, the yolk contains heart-healthy fat, including omega-3 fatty acids. The yolk also contains lutein, along with choline and selenium. Lutein helps maintain the skin’s elasticity and hydration, plus it’s been shown to help prevent plaque build-up in your arteries. If you’re worried about saturated fat, check out the numbers. With about 1.6 grams of saturated fat per large egg, that’s 8 percent of the recommended daily maximum. In short, no worries—eat up.
SEE ALSO: 5 Ways to Eat Eggs
<p class='slide-count'>1 of 24</p><img width="1109" height="614" src="/uploadfile/2024/1217/20241217153329407.jpg"><p class="photo-credit">DronG / Getty</p>
Shakshuka With Tahini Yogurt
This one pot Middle Eastern delight combines eggs with tomato, vegetables, and herbs. If you’re up for the challenge, add a touch of harissa, a Tunisian hot chili pepper paste. Hot peppers contain a compound call capsaicin, shown to slightly increase your metabolism several hours after eating.
Skill level: Beginner
Serves: 4
Start to Finish: 35 minutes
Prep: 15 minutes
Cook: 20 minutes
Ingredients:
- 2 tablespoons canola oil
- 3 teaspoons harissa (less if you don’t like it spicy)
- 2 teaspoons tomato paste
- 1 small yellow onion, chopped
- 1 large red bell pepper, chopped
- 1 large yellow bell pepper, chopped
- 4-6 cloves garlic, depending on your preference
- 2 teaspoons ground cumin
- 1 teaspoon fresh thyme leaves
- 1 (14-oz) can whole peeled tomatoes
- Salt and pepper to taste
- 4-6 large eggs
- 1/2 cup Greek yogurt
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons parsley, chopped
Instructions:
Nutrition Information (per serving)
Calories: 347
Total Fat: 24 grams
Saturated Fat: 4 grams
Protein: 18 grams
Carbohydrates: 18 grams
Sugar: 8 grams
Fiber: 4 grams
Cholesterol: 282 milligrams
Sodium: 443 milligrams
SEE ALSO: The Danger of Raw Eggs in Smoothies
Burcu Atalay Tankut / Getty
Egg Wraps
Instead of tortillas, use eggs to create high protein wraps. Fill with turkey, avocado, low fat cheese, hummus, or vegetables. It’s a quick and easy way to get a boost of BCAAs (branch chain amino acids) to build muscles.
Skill level: Beginner
Serves: 1
Start to Finish: 4 minutes
Prep: 2 minutes
Cook: 2 minutes
Ingredients:
- Nonstick cooking spray
- 1 Egg
- Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano
Instructions:
Nutrition Information (per egg wrap)
Calories: 72
Total Fat: 5 grams
Saturated Fat: 2 grams
Protein: 6 grams
Carbohydrates: 0 grams
Sugar: 0 grams
Fiber: 0 grams
Cholesterol: 186 milligrams
Sodium: 71 milligrams
SEE ALSO: Fire Up the Grill for Healthy Cookouts this Summer
robynmac / Getty
Mediterranean Style Egg and Cheese
The roasted tomatoes contain lycopene, a powerful antioxidant which has been shown to help reduce the risk of age-related macular degeneration (vision loss as you age).
Skill level: Beginner
Serves: 4
Start to Finish: 58 minutes
Prep: 18 minutes
Cook: 40 minutes
Ingredients:
For the Rosemary Garlic Roasted Tomatoes (serves 4)
- 1 pound plum tomatoes, sliced
- 1 tablespoon olive oil
- 3 large garlic cloves, minced
- ½ tablespoon chopped rosemary
- ⅛ teaspoon Kosher salt
- Freshly ground pepper
For Sandwich
- ¾ recipe Rosemary Garlic Roasted Tomatoes (above)
- 1 avocado
- ½ tablespoon lime juice
- 8 ounce package halloumi cheese, cut into 8 slices
- ½ teaspoon olive oil
- 8 pasteurized eggs (I like Davidson’s Safest Choice)
- 8 slices whole grain sourdough bread
- Kosher salt
- Freshly ground pepper
- Microgreens for garnish (optional)
Instructions:
For the Rosemary Garlic Roasted Tomatoes:
For the egg and cheese sandwich:
Nutrition Information (per 2 slices bread, without microgreens)
Calories: 616
Total Fat: 38 grams
Saturated Fat: 16 grams
Protein: 33 grams
Carbohydrates: 37 grams
Sugar: 6 grams
Fiber: 7 grams
Cholesterol: 417 milligrams
Sodium: 904 milligrams
SEE ALSO: Bison vs Beef: Battle of the Red Meat
Aniko Hobel / Getty
Curried Egg Salad
Prepare the egg salad the night or two before and you have a breakfast that’s ready in under 5 minutes. You can even make a quick sandwich or wrap to take to work, which contains all the goodness that eggs have to offer.
Skill level: Beginner
Serves: 4
Start to Finish: 10 minutes
Prep: 10 minutes
Cook: 0 minutes
Ingredients:
- 6 hard cooked eggs, peeled and chopped
- 2-3 tablespoons plain Greek yogurt
- 1 tablespoon mayonnaise
- 1 teaspoon Dijon mustard
- 1½ teaspoons madras curry powder
- ½ teaspoons salt
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper
Instructions:
Nutrition Information (per serving)
Calories: 154
Total Fat: 11 grams
Saturated Fat: 3 grams
Protein: 11 grams
Carbohydrates: 2 grams
Sugar: 1 gram
Fiber: 0 grams
Cholesterol: 283 milligrams
Sodium: 816 milligrams
SEE ALSO: 15-Minute Feast: Chicken Souvlaki
JannHuizenga / Getty
Caramelized Onion, Sweet Potato, and Goat Cheese Frittata
Frittatas take a little more time to prepare, but it’s definitely worth it! This recipe contains love-handle-reducing sweet potatoes and leafy greens packed with the antioxidant beta-carotene.
Skill level: Beginner
Serves: 8
Start to Finish: 55 minutes
Prep: 15 minutes
Cook: 40 minutes
Ingredients:
- 2 cups sweet potato, peeled and cubed
- 2 cups greens of your choice (arugula, kale, spinach)
- 1-2 onions, sliced into half moons
- 8 eggs
- 1/2 cup goat cheese, crumbled
- Dash of salt and pepper
Instructions:
Nutrition Information (per serving)
Calories: 150
Total Fat: 8 grams
Saturated Fat: 4 grams
Protein: 10 grams
Carbohydrates: 10 grams
Sugar: 3 grams
Fiber: 2 grams
Cholesterol: 193 milligrams
Sodium: 194 milligrams
SEE ALSO: The 7% Body-Fat Diet
Electrography / Getty
Egg and Black Bean Quesadilla
This fiesta of egg and black beans provides a whopping 24 grams of protein per serving. Beans also include a healthy dose of fiber, which helps you feel full for longer. Many people don’t get even half the amount of fiber recommended in one day, which is between 38-40 grams. One serving of these quesadillas provides about 35% of the daily amount of fiber.
Skill level: Beginner
Serves: 4
Start to Finish: 30 minutes
Prep: 15 minutes
Cook: 15 minutes
Ingredients:
- 1 (15-oz) can black beans, drained and rinsed
- 1/2 cup fresh prepared salsa, divided
- 1-2 teaspoons taco seasoning
- 8 corn tortillas
- 1 cup shredded cheese (like cheddar or pepper jack), divided
- 4 eggs
- Salt, to taste
- Black pepper, to taste
- 1 avocado, medium diced
Instructions:
Nutrition Information (per 1 quesadilla)
Calories: 477
Total Fat: 24 grams
Saturated Fat: 9 grams
Protein: 24 grams
Carbohydrates: 45 grams
Sugar: 2 grams
Fiber: 13.5 grams
Cholesterol: 238 milligrams
Sodium: 700 milligrams
SEE ALSO: Food of the Month: Peaches
Zoryanchik / Getty
Mug Omelette
This super easy omelette uses the microwave, which means no pan to scrub clean! If you want to cut down on the yolks, you can always substitute 2 egg whites for one of the whole eggs. Remember, you do want at least 1 whole egg to get all the nutritional benefits that eggs have to offer.
Skill level: Beginner
Serves: 1
Start to Finish: 6 minutes
Prep: 5 minutes
Cook: 1 minute
Ingredients:
- 2 eggs
- Pinch kosher salt and black pepper
- 1 small piece whole grain bread, torn into pieces
- 1/2 cup chopped kale and asparagus
- 1 tablespoon shredded cheese
Instructions:
Nutrition Information (per mug)
Calories: 267
Total Fat: 14 grams
Saturated Fat: 5 grams
Protein: 18 grams
Carbohydrates: 18 grams
Fiber: 2 grams
SEE ALSO: 25 Foods You Shouldn’t Eat
Image Source / Getty
Poached Egg With Raspberry Hollandaise
This creative spin on hollandaise sauce (sans the butter!) uses a raspberry puree for added flavor and texture. Raspberries are also an excellent source of the antioxidant vitamin C and fiber, along with the anti-inflammatory compound anthocyanins, which has been shown to help reduce the risk of heart disease and diabetes.
Skill level: Intermediate
Serves: 2
Start to Finish: 25 minutes
Prep: 10 minutes
Cook: 15 minutes
Ingredients:
- 4 eggs
- 12 asparagus spears
- 1/4 avocado, sliced
For the sauce
- 1 egg yolk
- 1/3 cup plain yogurt
- 2 tablespoons of seedless raspberry puree*
- 1 teaspoon lemon juice
- Salt and pepper
Instructions:
*Chefs Note: Make the raspberry puree by warming frozen raspberries (over the stove or in the microwave) until they soften, stirring to make a consistent texture, and then pushing the raspberries through a strainer to remove the seeds.
Nutrition Information (per serving)
Calories: 260
Total Fat: 16 grams
Saturated Fat: 5 grams
Protein: 17 grams
Carbohydrates: 13 grams
Sugar: 16 grams
Fiber: 4 grams
Cholesterol: 485 milligrams
Sodium: 250 milligrams
SEE ALSO: 6 Reasons to Never Neglect Flax Seed
laurileesmaa / Getty
-Ingredient Pancakes
One of the three ingredients in these killer pancakes are eggs, of course. The other is banana, which provides fiber and a healthy dose of potassium to keep your muscles contracting properly. Although the total sugar is 17 grams, it’s all natural from the fruit. The FDA just passed the new food label (which goes into effect within the next 2 years), where you would see 0 grams of added sugar in this recipe.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Ingredients:
- 1 large banana
- 2 large eggs
- 2 teaspoon coconut or avocado oil
- 1/8 teaspoon baking powder, if desired
Instructions:
Nutrition Information (per serving)
Calories: 334
Total Fat: 19 grams
Saturated Fat: 11 grams
Protein: 14 grams
Carbohydrates: 32 grams
Sugar: 17 grams
Fiber: 4 grams
Cholesterol: 372 milligrams
Sodium: 143 milligrams
SEE ALSO: 20 Foods That Keep You Young
bhofack2 / Getty
Swiss Chard Potato Chive Frittata
If you’ve never had the opportunity to cook with Swiss chard, here’s a great recipe to start. If you’re unfamiliar with its superfood status, one cup of cooked Swiss chard contains 35 calories, 4 grams of fiber, and 3 grams of protein. Plus, it has over 7 times the recommended daily amount of vitamin K and over 2 times the recommended daily amount of the antioxidant vitamin A. Not to mention it’s an excellent source of vitamin C, iron, magnesium, potassium, and manganese.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour, 45 minutes
Prep: 15 minutes
Cook: 1 hour, 30minutes
Ingredients:
- 5 new potatoes, cut into 1/2 inch cubes
- 2 tablespoons olive oil, divided
- 1 teaspoon salt, divided
- 1 teaspoon pepper, divided
- 1 bunch Swiss chard, stems removed, and roughly chopped
- 1 clove garlic, minced
- 12 eggs
- 1/2 cup Greek yogurt
- 1/4 cup chopped chives
- 1 cup shredded Gruyere cheese
Instructions:
Nutrition Information (per serving)
Calories: 408
Total Fat: 20 grams
Saturated Fat: 7 grams
Protein: 25 grams
Carbohydrates: 33 grams
Sugar: 4 grams
Fiber: 4 grams
Cholesterol: 393 milligrams
Sodium: 863 milligrams
SEE ALSO: 15-Minute Feast: All-in-One Breakfast
Brian Macdonald / Getty
Asparagus Omelette Pie
Asparagus is delicious veggie brimming with nutrients like folate and thiamin (both important B-vitamins), and it’s also a good source of iron, fiber, vitamin C, and beta-carotene. Asparagus also contains asparagine, a natural plant compound that gives asparagus its diuretic effect, and it’s also the reason some folks get a funky odor in their urine after eating it.
Skill level: Beginner
Serves: 4-6
Start to Finish: 35 minutes
Prep: 10 minutes
Cook: 25 minutes
Ingredients:
- 6 large eggs
- ¾ cup reduced-fat shredded Cheddar cheese, divided
- ½ tablespoon chopped fresh dill, or ½ teaspoon dried dill
- A few pinches of pepper
- 8 ounces asparagus spears (8 to 10 spears) (or use 1 cup cooked, chopped broccoli)
- 4 green onions
- 3 teaspoons canola oil, divided
Instructions:
Nutrition Information (per 1/5th the pie)
Calories: 170
Total Fat: 13 grams
Saturated Fat: 4 grams
Protein: 14 grams
Carbohydrates: 4 grams
Fiber: 1 gram
Sodium: 250 milligrams
SEE ALSO: The Ultimate Guide to Intermittent Fasting
jenifoto / Getty
Mediterranean Sweet Potatoes and Poached Eggs
The super foods found in this recipe are endless. Sweet potatoes have been shown to help reduce belly fat, while eggs are brimming with muscle-building protein. There’s also olives with heart-healthy unsaturated fat and feta cheese with calcium and protein.
Skill level: Beginner
Serves: 4
Start to Finish: 40 minutes
Prep: 20 minutes
Cook: 20 minutes
Ingredients:
- 4 cups sweet potatoes, spiralized or cubed into small pieces
- 8 large eggs
- 1 tablespoon apple cider vinegar
- 4 tablespoons green onion, thinly sliced
- 4 teaspoons kalamata olives, chopped
- 8 tablespoons low-fat feta cheese, crumbled
- 4 teaspoons parsley, minced
Instructions:
Nutrition Information (per serving)
Calories: 375
Total Fat: 12.9 grams
Saturated Fat: 6 grams
Protein: 17.6 grams
Carbohydrates: 44 grams
Sugar: 2 grams
Fiber: 6.4 grams
Cholesterol: 388 milligrams
Sodium: 349 milligrams
SEE ALSO: Keep a Clean Diet By Cooking in Bulk
manyakotic / Getty
Kale and Cauliflower Crustless Quiche
Skill level: Beginner
Serves: 8
Start to Finish: 1 hour, 20 minutes
Prep: 15 minutes
Cook: 1 hour, 5 minutes
Ingredients:
- 2 tablespoons coconut oil
- 1/2 cup chopped de-stemmed kale
- 1 teaspoon minced garlic
- 2 cups diced cauliflower
- 1/2 cup diced ham
- ⅓ cup grated Cheddar cheese
- ⅓ cup grated Swiss cheese
- 6 eggs
- ⅓ cup milk
- 1 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions:
Nutrition Information (per serving)
Calories: 144
Total Fat: 11 grams
Saturated Fat: 6 grams
Protein: 9 grams
Carbohydrates: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Cholesterol: 153 milligrams
Sodium: 462 milligrams
SEE ALSO: The 10 Best Hangover Helpers
Juhari Muhade / Getty
Eggs Piperade
This lighter version of the French dish uses a small amount of EVOO instead of tons of butter. There’s also plenty of vegetables, which means lots of vitamins, minerals, and antioxidants to add to your healthy eating plan.
Skill level: Beginner
Serves: 2
Start to Finish: 30 minutes
Prep: 15 minutes
Cook: 15 minutes
Ingredients:
- 2 teaspoons extra-virgin olive oil
- 1 white onion, coarsely chopped, (about 1¼ cups)
- 1 cup mix of red, yellow, and orange bell peppers, coarsely chopped
- 1 clove garlic, minced
- 3 large plum tomatoes, seeded and coarsely chopped
- 4 large eggs
- 1/4 cup crumbled feta cheese
- Ground Espelette pepper of hot paprika to taste
Instructions:
Nutrition Information (per serving)
Calories: 334
Total Fat: 19.3 grams
Protein: 19.6 grams
Carbohydrates: 23.7 grams
Fiber: 5.1 grams
Sodium: 387 milligrams
SEE ALSO: 5 Ways to Eat Parmesan Cheese
twomeows / Getty
-Minute Omelette Bowl
This is a perfect meal to make with leftover brown rice and whatever vegetables you have in the refrigerator (if you’re out of spinach or looking to use up leftover vegetables). Kale, tomatoes, peppers, and mushrooms can all be used instead of spinach.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Ingredients:
- 1½ cup spinach
- ½ cup cooked brown rice
- 1 large egg
- ½ cup egg whites
- ¼ cup light shredded Mexican cheese
- Salsa, to taste (optional)
Instructions:
Nutrition Information (per serving)
Calories: 370
Total Fat: 9.3 grams
Saturated Fat: 4.4 grams
Protein: 33.5 grams
Carbohydrates: 34.4 grams
Sugar: 1.5 grams
Fiber: 3.3 grams
Cholesterol: 179 milligrams
Sodium: 486 milligrams
SEE ALSO: Healthy Food: The 10 Best Sources of Carbs
freeskyline / Getty
Make Ahead Egg and Beef Strata
Eggs and beef can make the perfect breakfast, any time of day. With a whopping 41 grams per serving of protein you can easily meet your muscle-building protein goals in no time. If the strata is too much for one sitting, then cut in half, and wrap and store the other half in the freezer to use at a later date.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour, 50 minutes
Prep: 15 minutes
Cook: 1 hour 35 minutes
Ingredients:
- 1-1/2 pounds ground beef
- 1 teaspoon salt, divided
- 1/2 teaspoon pepper, divided
- 1 tablespoon olive oil
- 4 ounces button mushrooms, sliced
- 1 cup chopped onion
- 1 teaspoon dried thyme leaves
- 2 cups milk
- 5 large eggs
- Nonstick cooking spray
- 8 cups crustless bread cubes (3/4-inch)
- 2 cups shredded Asiago or fontina cheese
- 1 cup cherry or grape tomatoes, cut in half
- Thinly sliced fresh basil
Instructions:
Nutrition Information (per serving)
Calories: 604
Total Fat: 35 grams
Saturated Fat: 14 grams
Protein: 41 grams
Carbohydrates: 30 grams
Fiber: 2.7 grams
Cholesterol: 285 milligrams
Sodium: 1,205 milligrams
SEE ALSO: 8 Power Fruits for Better Health
miaaa / Getty
Egg, Cheese, and Avocado Sandwich
The latest version of the dietary guidelines stressed the importance of choosing the right type of fat. Avocado contains monounsaturated fat, which takes the body longer to digest (then, let’s say, processed carbs), and helps keep you full and satisfied. They also contain over 20 vitamins, minerals, and phytonutrients, which is a great way to take in many of the nutrients your body needs in one shot.
Skill level: Beginner
Serves: 1
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Ingredients:
- 1 egg, fried
- 1 slice Canadian bacon, fried
- 1 English muffin, toasted
- 1 slice pepper Colby-jack cheese
- 1/4 avocado, mashed
- 1 slice ripe tomato
- 1/4 cup leftover caramelized onions, warmed through (optional, but recommended)
- Salt and pepper to taste
- Pat of butter
Instructions:
Nutrition Information (per sandwich, without caramelized onions)
Calories: 398
Total Fat: 21 grams
Saturated Fat: 7 grams
Protein: 21 grams
Carbohydrates: 32 grams
Sugar: 3 grams
Fiber: 6 grams
Cholesterol: 209 milligrams
Sodium: 984 milligrams
zi3000 / Getty
Tomato and Asparagus Quiche
Sometimes you just need a delicious quiche—lightened, of course! Using low fat milk, low fat cheese, and piling on the vegetables and lean meat helps jack up the protein to 18 grams per serving while keeping the calories and saturated fat within reasonable limits.
Skill level: Beginner
Serves: 6
Start to Finish: 1 hour
Prep: 15 minutes
Cook: 45 minutes
Ingredients:
- 1 pre-made pie shell, frozen
- 5 eggs
- 3/4 cup low fat milk
- 1 cup low fat shredded cheese
- 3/4 cup low sodium deli ham or turkey
- 1/4 cup cooked asparagus, chopped (I microwaved a few spears for a minute or two)
- 1/4 cup chopped cherry tomatoes
- Salt and pepper to taste
Instructions:
Nutrition Information (per serving)
Calories: 293
Total Fat: 16 grams
Saturated Fat: 5 grams
Protein: 18 grams
Carbohydrates: 18 grams
Sugar: 3 grams
Fiber: 1 gram
Cholesterol: 175 milligrams
Sodium: 871 milligrams
SEE ALSO: 5 Ways an Unhealthy Diet Can Ruin Your Sex Life
PeteerS / Getty
Spinach, Cheese and Ham Omelette
Omelettes are easy to make and you can fill it with just about any healthy combo of ingredients. In this version, you have lean protein, green vegetables, and dairy to help create a well-balanced dish. Add sliced fruit on the side for a boost of fiber.
Skill level: Beginner
Serves: 1-2
Start to Finish: 10 minutes
Prep: 5 minutes
Cook: 5 minutes
Ingredients:
- 2 eggs
- 2 tablespoons water
- 1 teaspoon butter
- Salt and pepper
- 1/4 cup shredded Italian cheese blend (1 oz.)
- 1/4 cup baby spinach
- 1/4 cup finely chopped ham
Instructions:
Nutrition Information (per serving)
Calories: 299
Total Fat: 20 grams
Saturated Fat: 9 grams
Carbohydrates: 2 grams
Fiber: 0 grams
Cholesterol: 418 milligrams
Sodium: 642 milligrams
SEE ALSO: 12 Ridiculously Good Protein Shakes
nata_vkusidey / Getty
Baked Eggs With Kale and Fresh Herbs
When purchasing eggs, you can find large, extra-large, and even jumbo on store shelves. There is no reason to spend the extra money, large eggs work well in most any recipe (unless otherwise specified).
Skill level: Beginner
Serves: 1
Start to Finish: 23 minutes
Prep: 8 minutes
Cook: 15 minutes
Ingredients:
- ½ teaspoon butter or extra virgin olive oil
- 1 kale leaf, tear bite sized pieces away from the stem
- ¼ teaspoon fresh rosemary, chopped
- ¼ teaspoon fresh thyme, chopped
- Salt to taste
- 1 egg
Instructions:
Nutrition Information (per ramekin)
Calories: 103
Total Fat: 7 grams
Saturated Fat: 3 grams
Protein: 8 grams
Carbohydrates: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Cholesterol: 191 milligrams
Sodium: 377 milligrams
bhofack2 / Getty
Egg and Potato Hash
Potatoes have a bad reputation, but for really unsubstantiated reasons. Yes, potatoes contain starch, but they also contain a ton of nutrients. One medium potato contains 110 calories, 2 grams of fiber, 3 grams of protein, and is a good source of potassium (which helps with water balance and muscle contractions). Potatoes are one of the top sources of potassium, providing more potassium per serving that a banana or orange.
Skill level: Beginner
Serves: 2
Start to Finish: 27 minutes
Prep: 10 minutes
Cook: 17 minutes
Ingredients:
- 2 cups frozen shredded potatoes
- ¼ cup red onion
- ¼ cup diced orange bell pepper
- 4 baby bella mushrooms, sliced
- 3 pieces Canadian bacon, diced
- 1 teaspoon olive oil
- 4 eggs
- ⅓ cup shredded gouda cheese
Instructions:
Nutrition Information (per serving)
Calories: 383
Total Fat: 23 grams
Saturated Fat: 8 grams
Protein: 21 grams
Carbohydrates: 22 grams
Sugar: 4 grams
Fiber: 3 grams
Cholesterol: 393 milligrams
Sodium: 339 milligrams
SEE ALSO: 3 Tips for Your Post-Workout Snack
asab974 / Getty
Farmers’ Market Open-Faced Sandwich
Are you curious about the difference between brown and white shelled eggs? Nutritionally, there is no difference. The color of the eggs shell is determined by the earlobe color of the chicken (so strange, right?). White ear lobed chicken lay white eggs, while red ear lobed chicken lay brown eggs.
Skill level: Beginner
Serves: 2
Start to Finish: 20 minutes
Prep: 15 minutes
Cook: 5 minutes
Ingredients:
For the vinaigrette
- 1 teaspoon whole grain mustard
- 1 teaspoon Dijon mustard
- Zest and juice of one lemon
- 4 tablespoons olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon fresh mint, finely chopped
- 2 tablespoons fresh basil, finely chopped
For the sandwiches
- 2 slices whole wheat or multigrain bread
- 4 cups torn baby lettuces, such as frisee, escarole, arugula, spring mix, Bibb
- 4 ounces thinly sliced smoked salmon
- 1 ripe tomato, sliced
- 1/2 ripe Haas avocado, sliced
- 3 tablespoons olive oil
- 2 eggs
Optional garnishes
- Sunflower sprouts
- Pea sprouts
- Other sprouts
Instructions:
Meanwhile assemble the sandwich
Lay a piece of toast on each plate and mound 1/4 of the dressed greens onto the toast. Layer 2-3 slices of ripe tomato, followed by the smoked salmon and avocado slices. Mound the rest of the salad greens and top each plate with a frizzled egg. Garnish with sprouts if desired. This is a knife and fork “sandwich”.
Nutrition Information (per serving, without optional garnishes)
Calories: 625
Total Fat: 47 grams
Saturated Fat: 7 grams
Protein: 25 grams
Carbohydrates: 29 grams
Sugar: 7 grams
Fiber: 8 grams
Cholesterol: 199 milligrams
Sodium: 896 milligrams
SEE ALSO: 9 Unique Muscle-Building Meals
GMVozd / Getty
Eggs Benedict With Lighter Hollandaise
Greek yogurt can be used in order to lighten up traditional hollandaise sauce, plus it can help up the total protein. In this version, the butter is cut drastically and only two egg yolks are used keeping the total calories of the dish down to less than 250 per serving.
Skill level: Beginner
Serves: 4
Start to Finish: 39 minutes
Prep: 15 minutes
Cook: 24 minutes
Ingredients:
- 2 teaspoons unseasoned rice vinegar
- 4 large eggs
- 2 whole wheat English muffins
- Cooking spray
- 4 slices turkey bacon (about 1/4 pound)
- 2 tablespoons unsalted butter at room temperature
- 2 cloves garlic, minced
- 12 medium asparagus spears, tough ends snapped off
- 1/2 cup nonfat plain Greek yogurt
- 2 large egg yolks
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon Dijon mustard
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon kosher salt
Instructions:
Nutrition Information (per muffin half)
Calories: 241
Total Fat: 13 grams
Saturated Fat: 6 grams
Protein: 15 grams
Carbohydrates: 16 grams
Sugar: 3 grams
Fiber: 3 grams
Cholesterol: 295 milligrams
Sodium: 301 milligrams
DarioGaona / Getty
Healthy Huevos Rancheros Tostadas
Tostadas are a great meal to whip up any time of day. You can also play with the toppings—for more protein, add cheese and Greek yogurt. If you’re looking for more filling healthy fat, top with slices of avocado.
Skill level: Beginner
Serves: 4
Start to Finish: 35 minutes
Prep: 10 minutes
Cook: 25 minutes
Ingredients:
- 4 corn tortillas
- ½ cup black beans
- 4 eggs
- ½ cup enchilada sauce
For garnish
- Cilantro leaves
- Queso fresco or feta cheese
- Sliced avocado
Instructions:
Nutrition Information (per tostada)
Calories: 172
Total Fat: 6 gram
Protein: 10 grams
Carbohydrates: 17 grams
SEE ALSO: Snack Smart with this Protein-Packed Salad