These egg recipes are perfect to serve for your family, or to make on Sunday to have a delicious serving awaiting you each morning for the week ahead. Prepare the recipe once and the breakfast will keep in your fridge for up to a week. No matter which recipe you choose, you always have the option to select different veggies, spices, and toppings to customize your own flavor adventure.
Mushroom & Asparagus Cups
Makes 6 servings
Prep: 10 min Cook: 27 min
Ingredients
Nonstick cooking spray
1 cup chopped asparagus
1 cup chopped mushrooms caps
6 eggs
4 egg whites
½ cup shredded low-fat Swiss cheese
¼ tsp salt
¼ tsp freshly ground pepper
Preparation
Preheat the oven to 350°F. Coat 6 cups in muffin tin with cooking spray.
Place asparagus and mushrooms in a microwave-safe bowl. Cover and steam in the microwave for about 90 seconds, or until veggies are tender. Set it aside.
In a medium-size bowl, whisk together eggs and egg whites. Mix in asparagus, mushrooms, Swiss cheese, salt, and pepper. Pour mixture into prepared muffin cups. Bake for 20-25 minutes, until eggs are set. Let cool, then store in the fridge in an airtight container until ready to eat.
Nutrition Information
Serving size: 1 muffin
Per serving
Calories: 121; Total fat: 7 g; Saturated fat: 3 g; Sodium: 221 mg; Cholesterol: 194 mg; Total carbs: 2 g; Fibre: 1 g; Sugars: 1 g; Protein: 13 g; Potassium: 213 mg
Broccoli Frittata
Makes 4 servings
Prep: 10 min Cook: 25 min
Ingredients
Nonstick cooking spray
2 cups fresh grated potato
2 cups small broccoli florets, rinsed and drained
4 whole eggs
4 egg whites
¼ cup nonfat milk
¼ tsp black pepper
¼ tsp salt
Preparation
Preheat the oven to 400°F.
Lightly spray a medium ovenproof skillet with cooking spray and place over medium heat. Add the potatoes to the skillet. Lightly spray potatoes with cooking spray. Cook for 4-5 minutes, or until the potatoes are golden brown, stirring occasionally.
While potatoes are cooking, put the broccoli in a microwaveable bowl. Cover and microwave for 4-5 minutes, or until tender, stirring halfway. Drain any excess water. Mix the broccoli into the potatoes.
In a medium bowl, whisk together the eggs and egg whites. Whisk in the milk, pepper, and salt. Pour the mixture over the potatoes and broccoli, stirring well.
Bake for 15-18 minutes, or until the eggs are set. Let cool for at least 10 minutes, then cut into 4 equal slices.
Nutrition Information
Serving size: ¼ of frittata
Per serving
Calories: 190; Total fat: 5 g; Saturated fat: 2 g; Sodium: 296 mg; Cholesterol: 186 mg; Total carbs: 22 g; Fibre: 3 g; Sugars: 3 g; Protein: 13 g; Potassium: 555 mg
Overnight Egg & Potato Casserole
Makes 6 servings
Prep: 35 min Cook: 30 min + overnight + 30 min (9 hours total)
Ingredients
Nonstick cooking spray
1½ cups chopped onion
225 g sliced mushroom caps
3 garlic cloves, minced
2 cups frozen shredded hash brown potatoes, defrosted
5 cups fresh baby spinach
2 Tbsp fresh basil, chopped, or 1 Tbsp dried
¼ tsp salt
½ tsp freshly ground black pepper, divided
85 g reduced-fat Swiss cheese, finely chopped
½ cup nonfat milk
6 large eggs, lightly beaten
Preparation
Spray a large nonstick skillet with cooking spray and place over medium-high heat. Add onions, mushrooms, and garlic to the pan. Sauté for 6 minutes.
Add potatoes and continue to cook for 6 minutes, stirring frequently. Add spinach, basil, salt, and ¼ teaspoon pepper and cook for 2 minutes or until spinach wilts. Remove from heat; let stand for 10 minutes. Stir in cheese. Place mushroom mixture in a 28 x 18 cm (about 11 x 7-inches) broiler-safe glass or ceramic baking dish coated with cooking spray. Cover and refrigerate overnight.
Preheat the oven to 350°F. Uncover dish. Combine remaining ¼ teaspoon pepper, milk, and eggs in a medium bowl. Pour egg mixture over mushroom mixture. Bake for 25-30 minutes. Remove from the oven.
Preheat broiler to high. Place casserole under broiler, uncovered. Broil for 3 minutes, or until top is browned and just set. Let stand for 5 minutes before slicing into 6 pieces. Serve or refrigerate pieces.
Nutrition Information
Serving size: ⅙ casserole
Per serving
Calories: 198; Total fat: 8 g; Saturated fat: 3 g; Sodium: 293 mg; Cholesterol: 196 mg; Total carbs: 18 g; Fibre: 3 g; Sugars: 4 g; Protein: 14 g; Potassium: 382 mg
Baked Eggs, Your Way
Makes 6 servings
Prep: 5 min Cook: 25 min
Ingredients
Nonstick cooking spray
6 large eggs
1 tsp freshly ground black pepper
¼ tsp salt
2 Tbsp light whipping cream
Optional toppings: salsa, nonfat Greek yogurt, hot sauce
Preparation
Preheat the oven to 350°F.
Coat six small (about 6-ounce) ramekins or custard cups with cooking spray. Break 1 egg into each prepared ramekin. Sprinkle eggs evenly with pepper and salt. Spoon 1 teaspoon cream over each egg.
Place ramekins in a 33 x 23 cm (about 13 x 9-inches) baking dish. Add hot water to the pan, filling to a depth of 3 cm. Bake for 25 minutes, or until eggs are set. Add your favorite toppings.
Nutrition Information
Serving size: 1 ramekin
Per serving
Calories: 87; Total fat: 6 g; Saturated fat: 3 g; Sodium: 170 mg; Cholesterol: 192 mg; Total carbs: 1 g; Fibre: 0 g; Sugars: 0 g; Protein: 6 g; Potassium: 74 mg
Veggie & Turkey Bacon Egg Muffins
Makes 6 servings (12 muffins)
Prep: 10 min Cook: 55 min
Ingredients
Nonstick cooking spray
3 slices low-sodium, low-fat turkey bacon
1 small yellow onion, chopped
1 red bell pepper, washed, seeded, and chopped
2 cups kale, chopped into small pieces, stems removed
6 large eggs
3 Tbsp nonfat milk
¼ tsp paprika
½ tsp garlic powder
Freshly ground black pepper
½ cup shredded low-fat mozzarella cheese
Preparation
Preheat the oven to 350°F. Spray a 12-cup muffin tin with cooking spray.
Place a large nonstick skillet over medium heat. Add turkey bacon and cook until crispy, about 6-8 minutes. Drain on a paper towel-lined plate, then crumble. Add onion and bell pepper to skillet and cook until soft, about 5 minutes. Add kale and cook until softened.
In a small bowl, whisk eggs, milk, paprika, garlic powder, and black pepper. Fold in cooked vegetable mixture, turkey bacon, and mozzarella. Pour mixture into the prepared muffin tin.
Bake for 30-35 minutes, until set. Let cool, then store in the fridge in an airtight container until ready to eat.
Nutrition Information
Serving size: 2 muffins
Per serving
Calories: 138; Total fat: 8 g; Saturated fat: 3 g; Sodium: 241 mg; Cholesterol: 204 mg; Total carbs: 5 g; Fibre: 1 g; Sugars: 2 g; Protein: 13 g; Potassium: 205 mg