Eggs are a breakfast staple, and for good reason. They are a powerhouse of protein and nutrients, making them an excellent choice for those looking to lose weight. This article explores various egg-based breakfast ideas that are not only delicious but also contribute to a healthy weight loss journey.
Why Eggs are Great for Weight Loss
Eggs are considered beneficial for weight loss due to their high protein content and nutritional profile. They are a great source of protein which can support metabolism and promote fat loss. The protein in eggs also helps in increasing satiety and reducing overall calorie intake. This helps curb hunger and prolongs feelings of fullness.
The number of calories in eggs can vary based on their size and how they are prepared. Here's a general breakdown for different types of eggs:
- Large egg (44g): Raw: about 72 calories; fried: about 90 calories; hard-boiled: about 68 calories.
- Medium egg (38g): Raw: about 63 calories; fried: about 78 calories; hard-boiled: about 59 calories.
- Extra large egg (56g): Raw: about 80 calories; fried: about 100 calories; hard-boiled: about 76 calories.
High-Protein Scrambled Eggs with Cottage Cheese
Looking to get more protein in your breakfast without protein bars or shakes? Try these High-Protein Scrambled Eggs with Cottage Cheese. The eggs come out fluffy and delicious, and it only takes about five minutes to make. Like yogurt, I always have cottage cheese in my fridge since it’s such an easy source of protein. Sometimes I add it to my frittatas or waffles or make it the base of a breakfast bowl . Whisking cottage cheese into my scrambled eggs is almost too simple but definitely worth sharing.
Ingredients:
- Eggs
- Cottage cheese
- Kosher salt and black pepper, to taste
Instructions:
- In a medium bowl, whisk the eggs, cottage cheese, kosher salt and black pepper, to taste with a fork.
- Heat a medium nonstick skillet over medium-low heat and spray with oil.
- When warm, pour the eggs in.
- Using a rubber spatula, slowly scrape sections of eggs to the center of the pan as the bottom starts to set, creating soft folds for about 1 1/2 to 2 minutes total until just set.
Serving Suggestion:
- Make breakfast sliders by putting the eggs in small potato buns.
- Seasoning: Use different spices to change the flavors.
Greek Yogurt Scrambled Eggs
If you’ve never tried Greek Yogurt Scrambled Eggs, you are in for a real treat! They are the best scrambled eggs ever. Not only are they super creamy scrambled eggs but they’re also packed with the right amount of protein for a filling, healthy breakfast that will keep you full for hours! If you’re looking for the BEST scrambled eggs, look no further! These healthy Greek yogurt eggs are the best, creamiest scrambled eggs. Adding yogurt to your morning eggs, is an easy way to increase your protein intake so you can stay fuller, longer throughout the day. These healthy yogurt eggs are made with 4 ingredients in 4 steps. Easy To Make. It takes just 4 ingredients and less than 5 minutes to make this healthy scrambled eggs recipe. Healthy Breakfast Option. Each serving (half the recipe) is just 200 calories - the bare minimum for I recommend for breakfast. It also has the right amount of protein you should be aiming for with the first meal of the day. Versatile. Enjoy them on their own, stuff them into a tortilla, or pile it up on bread for the ultimate breakfast sandwich. You only need four ingredients to make the best, creamiest scrambled eggs with yogurt! You can also add other seasonings, salsa, hot sauce and toppings too.
Read also: Delicious Plant Paradox Breakfasts
Ingredients:
- Eggs: This recipe uses a combination of whole eggs and egg whites in order to boost the protein without adding more calories.
- Greek Yogurt: You want to make sure you are using plain Greek yogurt with no added sugar or flavors. I prefer to use low fat but you can use nonfat or full fat if you prefer.
Substitutions and Additions:
- For a Lactose-Free Option: You can use lactose-free cottage cheese if you tolerate it well.
- Add More Protein: Add some cooked turkey bacon, chicken sausage, or crumbled up tofu. I suggest cooking it separately and stirring it into the eggs after they’re scrambled.
- Spicy Kick: Stir in salsa, hot sauce, sliced jalapenos, a pinch of crushed red pepper, or other dried chilies for a bit of heat.
- More Seasonings: Feel free to add in what ever extra dried herbs and seasonings or even fresh herbs to your scrambled eggs with Greek yogurt.
Instructions:
Making scrambled eggs with yogurt is so easy and it really does make the BEST scrambled eggs.
- Step 1: Combine. Add the eggs, egg whites, yogurt, salt and pepper to a mixing bowl.
- Step 2: Whisk.
- Step 3: Cook. Add the eggs to a nonstick pan over medium-low heat, sprayed with cooking spray.
- Step 4: Serve. Scramble to Your Taste. For softer, creamier eggs, cook the eggs over low to medium heat and stir gently. If you prefer a more firm egg, use a higher heat.
- Make Ahead. In a mixing bowl, whisk together the eggs, egg whites, yogurt, salt and pepper until smooth.Heat a medium nonstick pan over medium-low heat and spray with cooking spray. Scramble to Your Taste. For softer, creamier eggs, cook the eggs over low to medium heat and stir gently.
Other Egg Breakfast Ideas for Weight Loss
Here are some additional egg-based breakfast ideas that are both delicious and conducive to weight loss:
Scrambled Eggs with Spinach
Ingredients: 2 eggs, 1 cup fresh spinach, salt and pepper to taste, cooking spray or a touch of olive oil
Instructions: Heat a non-stick skillet over medium heat and lightly coat with cooking spray or a small amount of olive oil. Add the spinach to the skillet and sauté until wilted. In a bowl, whisk the eggs and sprinkle with salt and pepper. Pour the eggs into the skillet with the spinach and scramble until cooked to your liking.
Veggie Omelet
Ingredients: 2 eggs, 1/4 cup diced bell peppers, 1/4 cup diced tomatoes, 1/4 cup diced onions, salt and pepper to taste, touch of olive oil
Read also: Foods for a Healthy Pregnancy Breakfast
Instructions: In a bowl, whisk the eggs and add salt and pepper. Heat a non-stick skillet over medium heat and coat with cooking spray or a small amount of olive oil. Add the diced vegetables and sauté until they start to soften. Pour the whisked eggs over the vegetables and cook until the edges set. Gently fold the omelet in half and cook until the eggs are fully cooked.
Poached Eggs on Whole Wheat Toast
Ingredients: 2 eggs, 2 slices whole wheat bread (toasted), vinegar, salt and pepper to taste
Instructions: Fill a wide saucepan with water and bring it to a simmer. Add vinegar to the water. Crack each egg into a small bowl. Create a gentle whirlpool in the simmering water and carefully slide the eggs into the whirlpool. Poach the eggs for about 3-4 minutes for a runny yolk or longer for a firmer yolk. Using a slotted spoon, remove the poached eggs and place them on toasted whole wheat bread. Season with salt and pepper.
Egg Bhurji
Ingredients: 4 eggs; 1 onion, finely chopped; 1 tomato, finely chopped; 1 green chili, finely chopped; 1/2 teaspoon turmeric powder; 1/2 teaspoon cumin powder; 1/2 teaspoon red chili powder; salt to taste; fresh coriander leaves for garnish; ghee or oil for cooking
Instructions: Heat ghee or oil in a pan over medium heat. Add chopped onion and sauté until translucent. Add the chopped tomato and green chili. Cook until the tomatoes soften. Add turmeric, cumin powder, red chili powder, and salt. Mix well. Crack the eggs directly into the pan and scramble them while they cook with the spices and vegetables. Cook until the eggs are fully cooked and the mixture comes together. Garnish with fresh coriander leaves before serving.
Read also: Busy Morning Breakfast Solutions
Egg Curry
Ingredients: 4 boiled eggs, peeled and halved; 1 onion, finely chopped; 2 tomatoes, pureed; 1 teaspoon ginger-garlic paste; 1/2 teaspoon turmeric powder; 1 teaspoon cumin powder; 1 teaspoon coriander powder; 1/2 teaspoon red chili powder; 1/2 teaspoon garam masala; salt to taste; fresh coriander leaves for garnish; ghee or oil for cooking
Instructions: Heat ghee or oil in a pan. Add chopped onion and sauté until golden brown. Now, add ginger-garlic paste and sauté for a minute. Add tomato puree and cook until the mixture thickens and the oil starts to separate. Next, add turmeric, cumin powder, coriander powder, red chili powder, and salt. Mix well. Add water to achieve the desired consistency. Add the boiled egg halves and simmer for a few minutes. Sprinkle garam masala and garnish with fresh coriander leaves. Serve hot.
Egg Salad Lettuce Wraps
Ingredients: 3 hard-boiled eggs, chopped; 1/4 cup diced celery; 1/4 cup diced red onion; 2 tablespoons plain Greek yogurt or light mayo; mustard; lettuce leaves
Instructions: In a bowl, combine the chopped hard-boiled eggs, diced celery, diced red onion, Greek yogurt or mayo, and a small amount of mustard if desired. Mix the ingredients until well combined. Spoon the egg salad on lettuce leaves and wrap them up to create lettuce wraps.
Baked Avocado and Egg
Ingredients: 1 avocado; 2 eggs; salt and pepper to taste
Instructions: Preheat the oven to 190°C. Scoop out a bit of flesh from each avocado half to create a larger well for the egg. Place the avocado halves in a baking dish. Crack an egg into each avocado half. Season with salt and pepper. Bake in the preheated oven for about 15 minutes. Serve hot!
Breakfast Burrito
To make a breakfast burrito, fill a whole wheat or other low carb tortilla with any combination of vegetables, meat, eggs, and low-fat cheese. Some favorite healthy breakfast burrito ingredients include mushrooms, red peppers, onions, turkey sausage, eggs, and shredded low-fat mozzarella cheese. Breakfast burritos can be prepared and frozen for up to a week. 1 burrito: 258 calories, 10g fat (2g saturated fat), 134mg cholesterol, 596mg sodium, 24g carbohydrate (1g sugars, 4g fiber), 20g protein.
Veggie Scramble
Get those daily veggie servings in early with a morning veggie scramble! Simply select, dice, and sauté your favorite vegetables before pouring into scrambled eggs, egg whites, or egg replacement. If you need a little more flavor, consider adding herbs and spices before reaching for the salt.
Additional Recipes and Ideas
The provided data includes a variety of other egg-based recipes that can be adapted for weight loss by adjusting ingredients and portion sizes. Here are a few examples:
- Hash Brown Quiches: Use a smaller portion of hash browns and load up on vegetables to keep the calorie count down.
- Mushroom and Egg Dish: Focus on using plenty of mushrooms and minimizing added fats.
- Italian Omelet: Use egg whites and plenty of vegetables to create a filling and low-calorie meal.
- Frittatas: These are versatile and can be packed with vegetables and lean protein sources.
- Shakshuka: This dish of poached eggs with tomatoes, onion, and cumin is already relatively healthy and can be further enhanced with more vegetables.
Important Considerations for Weight Loss
While some people find passing up breakfast as a form of intermittent fasting works for them, skipping breakfast by itself does not definitively lead to long-term weight loss. Making healthier food choices over time can help you lose weight and maintain it. Any breakfast that leaves you feeling deprived is not a healthy breakfast choice for weight loss.
If you’re aiming for weight loss, breakfast should be varied and colorful (yes, that means vegetables for breakfast!). Choosing a breakfast that is high in nutrients and low in caloric density-typically foods with lots of fruits, veggies, or water in them-can help you feel full and stay full longer.
Aside from incorporating these healthy breakfast ideas for your weight loss journey, you can continue to eat well-balanced meals and incorporate physical activity into your routine. Weight loss, including the psychology around what we eat, when we eat, and why we eat, is incredibly complicated. Visit with your doctor to discuss adding prescription weight loss pills that can help support weight loss, especially if you continue to struggle to lose weight or have a weight-related medical condition.