Mornings can be hectic and crazy when getting ready for school or work. I know many people who skip breakfast because they “don’t have the time.” The time excuse is for the birds who never caught the worm. Many of you have heard that breakfast is the most important meal of the day! By eating a high-fiber and high-protein breakfast, we can help control our blood sugars, feed our brains so we think better during the day, and increase our metabolism. With these important reasons to eat breakfast, why not make time?
Eggs are a great source of protein and choline. Choline helps our brain function and can assist with having an effect on appetite, memory, mood, and muscle control. Choline is also fabulous for healing and preserving our body tissue. So let’s get egged out for breakfast with these 5-minute-and-under breakfast egg ideas.
#1. Eggs On The Go: Eggs & English Muffin: On a weekend, hard boil 6 eggs. During the week, grab a hard-boiled egg, pop an English muffin in the toaster, grab a fruit, and pour a glass of milk. You’ve got a super quick, well-balanced, protein and fiber-filled breakfast in 3 minutes. I like putting salt & pepper on my hard-boiled egg and placing it on top of the English muffin like an open-faced sandwich.
#2. Breakfast Quesadilla: Spray a pan with cooking spray and crack an egg into the pan. Let the egg cook for 2 minutes. Flip it onto the other side and let cook for 1 more minute. Put the egg on a tortilla. Add a slice of cheese. Fold the tortilla over to make a quesadilla. Put in the broiler for 2 minutes. Top with salsa and you’ve got a breakfast quesadilla in 5 minutes.
#3. English Muffin Pizza Breakfast: Toast an English Muffin in the toaster. Spray a pan with cooking spray and cook the egg for about 3 minutes. While the egg is cooking, slice a tomato. When the English muffin is toasted, spread 1 triangle of Laughing Cow cheese on each muffin half. Add 1 slice of tomato and half the cooked egg to each muffin half. Serve with a fruit. You’ve got a well-balanced meal in minutes. (See the photo at the top of the blog).
#4. Breakfast Tacos! Fast & simple. You add a scrambled egg to a corn tortilla and top with whatever toppings you want. Get more taco topping and recipe ideas. Serve with a glass of milk and you’ve got your balanced meal.
#5. Egg-Scramble: Scramble an egg on the stove and add chopped spinach & diced tomato (pre-chop the spinach & dice the tomatoes the night before so you just have to throw it on the stove to cook). Cook the scramble for about 3 minutes. Top with shredded cheese. Eat with a slice of toast & fruit. Delish!!!
Many times we think that these breakfast options will take a long time to make. But the eggs cook quickly. You can substitute 1 egg for 2 egg whites or ¼ egg beaters to reduce calories, cholesterol, and fat. I recommend eating 7 eggs or less per week for heart health and cholesterol control.
What’s your favorite way to cook eggs?
Sarah Koszyk, MA, RDN