Eggs and veggies in the morning are a delicious way to jump-start your metabolism and fuel your whole day. Check out this roundup of nutritious breakfast ideas!
April 29, 2013
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Kick-start your day
Forget low-fat versus low-carb; protein is the nutrient most of us need more of to stay healthy, slim, and energized—especially at breakfast. That's why eggs are our favorite way to start the day. They're loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory. Here are delicious, easy egg recipes, all packed with protein and low in calories and carbs.
2 of 13Andrew McCaul
Cheesy Cast-Iron Skillet Scrambled Eggs
Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs. This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes!
Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fiber. Don't skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavor.
These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chiles are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.
This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it's so much better for you! Our version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein turkey bacon makes it hearty enough to keep you full and satisfied all day.
Instead of your usual omelet, try this antioxidant-packed baked frittata that uses kale and tomatoes (both of which fight cancer!). This delicious recipe is a good source of iron as well as protein, with only 7 grams of carbs.
Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?
Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it's light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you'll have plenty of energy for the rest of the day.
Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce
Eggs Benedict get a makeover! Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavorful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fiber.
Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese
This yummy wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fiber and cholesterol-lowering plant sterols, and you have one amazing breakfast dish!