Healthy Egg Breakfast Recipes + One Hash Dish You Need To Try
They’re versatile, budget-friendly and an egg-cellent source of protein to start your day with – also, we at 8fit HQ can’t get enough of them. Maybe that’s why eggs are such a hit in breakfasts all over the world!
If you love eggs as much as we do, you’ll be happy to hear that aside from our featured Egg, Chickpea & Kale Hash, we have some more healthy egg breakfast recipes for you. Plus, a collection of recipe teasers including the exotic Egg Masala Toast and Breakfast Quesadilla. If you’re searching for something a bit more classic, look no further than our Spinach & Cheese Omelette as well as our ever popular Egg & Veggie Muffins. Now you’ll have everything you need to upgrade your morning so you can ‘eat breakfast like a king.’
To yolk or not to yolk?
Eggs are considered a ‘complete’ source of protein thanks to their nine essential amino acids, packed with nutritional benefits that earn them the reputation as a nearly perfect food. They’re also one of the few natural vitamin D food sources and contain heart-healthy fats as well as the essential nutrient choline, key in brain development. That’s one hard-working food.
Though both the yolk and the white of an egg are rich in protein, vitamins, and minerals, yolks have generated controversy for many years. So let’s take a look at the merits of both the whites and yolks in more detail.
Egg whites
Most of an egg’s protein is concentrated in the egg whites, which also serves up a good dose of folate, selenium, magnesium, and potassium. To top all of this off, they’re low-calorie and fat-free. This probably explains why the white seems more attractive than the yolk to those trying to eat healthily.
Egg yolks
Yes, yolks do contain all of the cholesterol and fat of an egg – but also come with a load of rich nutrients too. The yolk comes packed with potent fat-soluble vitamins and essential fatty acids.
The knock on effect of the egg yolk’s unwarranted bad reputation as a source of dietary cholesterol, egg-white omelettes, and baked goods were all the rage amongst health-conscious eaters.
How egg yolks got a bad rap
We can all agree that eggs are nutritional dynamos. Though, for a while, people avoided eating the yolks like the plague, as accusations abounded that they increased blood cholesterol. So, is this really true? It’s time to set the story straight.
Years ago, when scientists made the initial association between high blood cholesterol and heart disease, foods high in dietary cholesterol were thought to be the leading cause of the condition, and subsequently got blacklisted — egg yolks happened to be one of the prime suspects.
Why it’s ok to eat egg yolks after all?
Don’t get us wrong, we’re all about the egg whites – but you’ll see that there’s plenty of room for the entire egg in your everyday diet, meaning you don’t need to stick to egg whites for breakfast.
In the past, confusion was rife when it came to the causes of high cholesterol — did it arise from trans fats? Added sugars? Dietary cholesterol? Fast-forward 25 years, scientists now acknowledge that your body benefits from the cholesterol in eggs to produce testosterone, which helps increase energy and build muscle. In addition to all this, it’s recently come to light that egg yolks actually help increase HDL (the “good” cholesterol).
In short, eating whole eggs in moderation is good for you. So why encourage food waste, when you can enjoy a full, balanced diet with both the white and yolk?
How much should you eat?
As we touched on the topic of moderation, let’s discuss what this actually means. How many eggs should you be eating? Even though there isn’t a one-size-fits-all answer, it’s been found that having one egg daily is safe. As a general rule of thumb, eating a healthy egg breakfast that contains more than one egg is fine if you’re not eating it every day.
Our favorite healthy egg breakfast
If you’re not already in the mood for some healthy egg breakfast recipes, let’s see if we change your mind! We’re featuring this Egg, Chard & Chickpea Hash, rich in fibrous chickpeas, antioxidant-packed lemon juice, and detoxifying parsley. Who wouldn’t want to start their day off with this appealing colorful hash?
Egg, chard & chickpea hash
Ingredients
- 2 tsp fresh parsley (chopped)
- 2 whole eggs (~3 ½ oz)
- 2 tsp olive oil (extra virgin)
- 1 cup chard (~2 oz)
- 1 lemon (~2 oz)
- 1 garlic clove (~⅛ oz)
- ½ onion (medium sized) (~2 oz)
- 1 cup chickpeas/garbanzo beans (canned and drained) (~5 oz)
- a pinch of black pepper
- a pinch of salt
Method
- Peel and chop the onion and garlic. Wash and chop the chard., Add half of the oil in a large cast iron skillet or pan over medium heat.
- Add the drained chickpeas and onion, cook 2-3 minutes or until the onion begins to soften.
- Add the minced garlic, lemon juice, salt and pepper, and then chard.
- When the chard starts to wilt, remove the ingredients from the pan and serve on a plate., Heat the rest of the oil and decrease the temperature to medium-low.
- Crack the eggs into a pan and slowly cook until sunny side up, or until the whites are cooked through, but the yolks are still runny.
- Plate the egg on top of the chickpea mixture, top with parsley, and enjoy!
Five more healthy egg breakfast recipes
Breakfast egg muffins
Well, isn’t this the perfect egg breakfast to grab-n-go! It’s our favorite food portioned into little muffins. If you feel like getting creative with this recipe, then why not mix in lots of different veggies– as they say, variety is the spice of life. This particular egg muffin recipe is loaded with mushrooms and onions.
Breakfast quesadilla with salsa
Bursting at the seams with salsa and scrambled eggs, these quesadillas are a weekend treat. To get the eggs nice and fluffy, whisk them in a bowl, then cook them over medium heat until half-set. Gently scramble and remove from the pan before thoroughly cooked.
Egg masala toast
Try a spin on the regular French toast with this Indian-inspired egg breakfast. Dipped in a savory egg mixture spiced with garlic, cilantro, tomato, and green chili, the wholegrain bread slices teem with flavor as you shallow-fry them until golden brown. The smell is simply scintillating.
Spinach & cheese omelette with bread
This omelette is ideal if you’re in a rush but still in the mood for a filling, savory egg breakfast. Our secret omelette tip: Once the egg mixture starts to set, use a spatula to create crevices and let the liquid eggs seep into them. It’ll ensure that the egg mixture cooks evenly, with no burnt bottoms!
Sweet omelette
Transform a classic breakfast recipe into a sweet one with this delicious fruit omelette. It’s chock-full of banana and raspberries, so you get just the right balance of sweetness and tartness. You can try it with any berry you fancy or even tropical fruits. Go on, egg-speriment!
Want to discover and try-out even more healthy egg breakfasts? Then make sure to sign up for 8fit for more recipes!
