One-Egg Breakfast Recipes

jenni Food 8 Comments

I’ve been on a healthy diet for a month now and it’s been amazing. I’ve been losing weight slowly and steadily without going cray. It involves simple and healthy recipes and the meals are portioned.

For breakfast, I eat one egg and 90 grams of vegetables (a choice between tomatoes, red or green bell peppers, onions or assorted greens) everyday. It keeps me full for a few hours and it’s nutritious at the same time. However, eating an egg every morning can be boring. The challenge is to cook creative meals that will satisfy my taste and tummy.

I’m sharing with you some of my one-egg breakfast recipes to jumpstart your mornings and healthy diet too:

Green Egg

Inspired by Dr. Seuss, this dish is one of my favorite egg dishes. It’s simple, flavorful and healthy.

Ingredients: 1 fresh egg; 90 grams of kale (you can use spinach too); 1 tsp olive oil; 1/2 tsp garlic powder; salt & pepper

Easy peasy: Step 1: Using a small, non-stick pan, wilt the kale in olive oil and season with garlic powder, salt & pepper. Step 2: Crack the egg on top of the kale (for a rustic look) and cover the pan for a minute or until the yolk is cooked.

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Shakshuka

Shakshuka (means “a mixture” in Tunisian Arabic) is a popular breakfast meal in Israel. Traditional Shakshuka is made with eggs poached in a sauce of tomatoes, chili peppers, and onions, often spiced with cumin.

For a one-dish egg using only 90 grams of tomatoes, poaching the egg in the tomatoes is not necessary so I tweaked the recipe to make something similar.

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Ingredients: 1 egg; 90 grams tomatoes, chopped; 2 tsps. olive oil; 1/4 cup water (optional); 1 tsp. garlic powder; a pinch of ground cumin; 1/2 tsp. dried basil; 1/ tsp. dried oregano; salt and pepper; fresh basil leaves (for garnish)

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Easy peasy:

Step 1: In a small, hot pan, add the olive oil (you can add 1/4 cup of water if you want the tomatoes extra soft, I did this for this recipe) and stew the tomatoes in low heat until soft. Step 2: Season with ground cumin, dried basil, dried oregano, salt & pepper. Set aside. Step 3: You can crack the egg on top of the cooked tomatoes or fry the egg (using 1 tsp. of olive oil only) separately then serve it on top of the veggies and garnish with fresh basil.

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Egg Salad

I love eating salads in the morning. This recipe is super easy, yummy and you can also prepare it in advance. No need to over season it as the dressing has already enough flavor.

Ingredients: 1 egg; 90 grams of fresh salad greens (I like using romaine lettuce or arugula); 1 tbsp of pesto sauce

Easy peasy: Step 1: Hard boil the egg (for the perfect hard boiled egg, click here). Step 2: Toss the greens in the pesto sauce. Step 3: Add the egg (chopped or sliced)

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Have an egg-ziting day! 😉

Comments 8

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  1. can you please explain to us the rationale of an egg a day with only 90grams of veggies? Parang aatakihin na’ko sa araw-araw na pag-i-itlog haha!

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      Eating eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. The combination of high protein and moderate fat in eggs might make them especially filling, say experts. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans.

      Use very little olive oil when frying eggs. Also, best to poach or boil the egg.

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