7 Egg Breakfasts Nutritionists Love

April 20, 2017
egg breakfasts
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What would breakfast be without eggs? They're tasty, chock-full of key nutrients, low in calories, and easy to whip up. Plus, perhaps most importantly, they keep you feeling full all morning—that's because one egg packs about 7 g of protein. "Eating protein at breakfast helps prevent that famished feeling midway through the morning that sends many looking for the office doughnuts," says Lisa Cimperman, MS, RDN, LD, and spokesperson for the Academy of Nutrition and Dietetics. 

So it's no surprise that nutritionists are major fans. Here, registered dietitians share their favorite healthy, easy, and filling egg breakfasts. 

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Related: 14 Things You Didn't Know You Could Do With Eggs

Breakfast Salad
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Breakfast Salad

A salad for breakfast? Though it sounds unusual, this savory idea is a great way to start your day off on the right note. Angela Ginn-Meadow, RD, LDN, CDE, and spokesperson for the Academy of Nutrition and Dietetics likes to make a chopped salad with hard boiled eggs, spinach, cucumbers, red peppers, tomatoes, and a honey mustard champagne vinaigrette. Bonus: Adding eggs to a salad boosts your body's absorption of vitamin A, which is found in spinach. 

Related: 7 Mistakes You're Making With Scrambled Eggs

Veggie Scramble
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Veggie Scramble

Streamline your morning routine and prepare this tasty dish the night before. "I often make a big batch of veggie-loaded egg scramble that can be stuffed into whole grain tortillas and enjoyed as breakfast burritos over a few days," says Vandana Sheth, RDN, CDE and spokesperson for the Academy of Nutrition and Dietetics. Sheth recommends sautéing onions, peppers, spinach, and mushrooms in olive oil, then adding shredded cheese and seasoning with salt and pepper. When it's done cooking, store the scramble in the fridge in individual portions. (Don't make these 7 scrambled egg mistakes.)

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breakfast flatbread
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Flatbread

It's not just for dinner. "Making a breakfast flatbread can be as simple as topping pita bread with scrambled eggs, grape tomatoes, and a sprinkle of Parmesan," says Ginn-Meadow. Or try a whole wheat flatbread topped with spinach, poached eggs, and cheddar. 

Mini Frittatas
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Mini Frittatas

It's a Pinterest-worthy breakfast that's surprisingly easy to make. "Mini egg frittatas can be made in muffin tins—just scramble some eggs, mix with cheese and shredded vegetables, pour into muffin tins, and bake at 350 degrees for about 20 minutes," says Cimperman. 

Related: Why Your Organic Milk And Eggs May Not Be Organic

Scrambled Eggs In The Microwave
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Scrambled Eggs In The Microwave

Seriously short on time? It doesn't get easier than this. To prepare: beat eggs, milk, and salt and pepper in a microwave-safe container or coffee mug. Microwave for 45 seconds. Stir, and microwave for another 45 seconds, or until the eggs have almost set. "As long as you avoid overcooking them and stir about halfway through the cooking, they'll come out light and fluffy," says Cimperman. (Here are 10 more easy egg recipes made with just 5 ingredients.)

 
 
Eggs Buenodict
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Eggs Buenodict

Try a Tex-Mex inspired breakfast. "Instead of Eggs Benedict, make Eggs 'Buenodict'— place a poached or over-easy egg on top of a whole grain English muffin or tortilla lined with steamed spinach, and top with salsa," says Jennifer McDaniel, MS, RDN, CSSD, LD, and spokesperson for the Academy of Nutrition and Dietetics. 

Idaho Sunrise
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Idaho Sunrise

McDaniel swears by this spud-based crowd-pleaser, which is ideal for weekend brunches. Bake a potato in the microwave or oven, slice the top layer off and scrape out the insides (which you can save for mashed potatoes or soup). While the potato is warm, coat with a little butter and fill with Swiss cheese, spinach, egg, and salt and pepper until it's about ¾ full. Bake your sunrise for about 20 to 25 minutes at 400 degrees. 

Related: Is Sweet Potato Toast Really All It's Cracked Up To Be?

The article 7 Egg Breakfasts Nutritionists Love originally appeared on Prevention.