By: Katherine Brooking, MS, RD
WebMD

Are you one of the nearly 31 million Americans who skips breakfast? Or is your idea of a balanced breakfast whatever you can gobble up while on the go? If so, you may be harming your health before your work day even begins.

You’ve probably heard that breakfast is the most important meal of the day – research suggests that it’s true. Here’s why you should make breakfast an essential part of your AM routine:

Breakfast may help you lose weight. According to recent research, eating a high-protein breakfast may actually help you shed pounds. Studies indicate that dieters who eat high-quality protein as part of their first meal are more able to ward off hunger pangs, reduce cravings and lose fat while maintaining lean muscle mass. One study published in the International Journal of Obesity, for example, found that overweight women who ate eggs for breakfast as part of a reduced-calorie diet lost 65 percent more weight and 34 percent more belly fat than women who started their days with a calorie-matched bagel breakfast.

Breakfast may lower your risk of heart disease and diabetes. Skipping out on your first meal may up the odds that you develop heart disease and diabetes. A study published in the journal Circulation followed more than 25,000 men for 16 years, and found that those who did not eat breakfast had nearly a 30% greater risk of developing coronary heart disease.

Other studies show that eating breakfast can help protect against type 2 diabetes.

Breakfast helps you meet your nutrient needs. A balanced morning meal that has several food groups represented including lean proteins, whole grains and a fruit or vegetable packs in nutrients your body needs to be your best. In fact, studies indicate that breakfast eaters are more likely to meet their overall nutritional needs, including higher intakes of fiber, B-vitamins, Vitamins A and C, calcium and much more.

Breakfast can enhance kids’ performance at school. If you want your child to do her best in school, start her day with a balanced breakfast. Without a morning meal, it can be tough to concentrate and kids (and adults!) are more likely to be irritable and tired. What’s more, studies demonstrate the cognitive benefits of eating breakfast, including better test scores, memory time, and even school attendance.

Source: Andrea Gantz, WattAgNet

October 14 is World Egg Day but in many countries observations will span several days

Image Source: POPSUGAR Photography / Lizzie Fuhr

Eggs can either be incredibly boring or really exciting. If you’d rather have the latter but you’re 100 percent tired of your go-to plain scramble or omelet, these chef recipes should help. Breathe some new life into your breakfast or brunch routine with these creative takes on eggs from Giada De Laurentiis, Alton Brown, Chrissy Teigen, and more.

Alton Brown: Benedict From Scratch

If you’ve never attempted homemade eggs benedict for fear of the effort, Alton Brown’s benedict recipe will convince you it’s entirely worth it. While he goes as far as making his own English muffins, you could certainly use store-bought bread but make the hollandaise from scratch.

Mario Batali: Baked With Herbs and Cheese

Mario Batali’s eggs in hell recipe is the Italian chef’s take on the traditional Middle Eastern dish shakshuka, pictured above. While his scrambled egg recipe involves truffles (classic Mario), the flavor in this skillet recipe comes from plenty of garlic, jalapeños, chili flakes, parmesan, and basil.

Ree Drummond: Omelet With a Twist

The Pioneer Woman‘s style of cooking usually involves simple ingredients you probably have in your pantry that are used in creative recipes you hadn’t thought of before. Such is the case with her Sleepin’-In Omelet, which is a casserole-like baked egg dish topped with pieces of onion rolls, cheddar cheese, and chives. This is what you’d want to serve if you’re having a group breakfast or brunch, and the best part is you can make it the day before and keep it in the fridge before popping it in the oven to bake in the morning.

Chrissy Teigen: Nontraditional Shakshuka

Another popular take on shakshuka is Chrissy Teigen’s spicy tomato skillet eggs with prosciutto, which you’ll find on page 24 of her cookbook, Cravings. “I always have the ingredients for this divine, painfully simple crowd-pleaser. Sopping the eggy tomato sauce with focaccia *almost* makes me not regret inviting someone into my home/getting out of bed,” the always-hilarious author wrote in the recipe’s intro. Catch a glimpse of the eggs sizzling in the pan from a video Chrissy shared on Instagram.

Giada De Laurentiis: In a Muffin Tin

If grab-and-go breakfasts are your favorite, you’ll love Giada’s mini frittatas recipe. Made in a muffin tin, the egg muffins are full of sliced ham, fresh parsley, and (of course) parmesan cheese. You can make a batch of them on Sunday and have breakfast ready for the whole week.

Gordon Ramsay: Custard-Like Scramble

There’s really nothing like Gordon Ramsay’s scrambled egg recipe. You’ll forget everything you thought you knew about such a basic breakfast and immediately impress yourself with a chef-quality meal. Nothing about Gordon’s recipe is expected, from the tool (pot instead of pan) to the secret ingredient (spoiler: it’s crème fraiche).

Source: PopSugar

Written by Anna Glover, Olive Magazine

57 (yes, 57!) marvelous ways with the most versatile ingredient we know – eggs. Whether it’s shakshuka, muffins, eggs benedict or a chilli cheese omelette, we’ve got a recipe for everyone.

Breakfast eggs

Despite the obvious fried, poached or scrambled eggs, here are a few other ways we like our eggs in the morning. Whatever you choose, cover it in sriracha (we always do).

1. Breakfast quesadillas

Fry spring onion, pepper, mushrooms and tomatoes in a frying pan, then add beaten egg and scramble. Pile into warmed tortillas with grated cheese, fold over, and fry on both sides until golden and the cheese has melted.

2. Breakfast muffins

Add cooked bacon, peas, ham, cheese… whatever you have lurking in your fridge! These are great for a picnic, too.

Watch our ‘how to make muffin tin frittatas’ video here

3. Eggs Benedict

Usually saved for special occasions, but you can easily make it an ‘everyday’ recipe. Start with a toasted muffin and a poached egg, then add buttered, garlicky greens on top; or ham, mustard and melted cheese. Or even marmite hollandaise! 

4. 3-ingredient pancakes

Eggs play an important part in these 3-ingredient banana pancakes. They set the pancakes, making them flip-able. They’re flourless, too.

5. Baked avocado with eggs

Breakfast or brunch, our baked avocado with smoked salmon and egg hits the mark. If you’re not a fan of smoked salmon, add a small piece of Parma ham in the baked avocado middles instead. For a vegan option, drizzle the baked avocados with harissa, houmous and some coriander.

6. Eggy bread

AKA French toast for the sweet version. Go down the savoury route and serve stuffed with cheese or baked beans. Or add sugar and cinnamon to the mix, and serve with berries, Nutella, ice cream, chopped nuts, maple syrup, squirty cream… we’re just joking about that last one. Maybe.

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10 minute meals with eggs

Eggs are a hero ingredient when it comes to quick dinners. They’re filling and healthy too… so even if you only have 10 minutes to prepare a meal, you can still eat well if you’ve got eggs in the fridge.

7. Avocado egg on toast

This is a go-to 10-minute meal for cookery writer Anna Glover. It’s super quick, there’s minimal washing up, but it still tastes pretty special. Just toast rye bread and mash half a ripe avocado with a fork on top. Add a squeeze of lime or lemon, season, and top with a poached, fried or even boiled egg. Sprinkle with chilli flakes, sriracha or a pinch of sumac.

8. Poached eggs with asparagus  

Classic breakfast eggs, but they make a great dinner too. To take this dish to the next level, wrap blanched asparagus with parma ham and grill for a minute to crisp up while your eggs are poaching. Serve with sourdough for a more filling meal.  

9. Indian scrambled eggs

Raid your store cupboard and spice up your scramble. Lightly toast ground cumin, coriander and garam masala in a tsp of ghee or butter, then add your beaten eggs and swirl in the pan until scrambled. Stir in some chopped coriander and red chilli just before serving. Serve with roti or paratha if you have some in your cupboard.

10. Baked egg mushrooms

These look super impressive, but it’s very easy. Grill Portobello mushrooms with a drizzle of oil and sprinkle over some thyme. When they’re just turning soft, crack an egg in the middle and grill again until the white is set. Scatter with some more chopped thyme, serve on toast, or with a salad and a dollop of ricotta or crème fraiche.

11. Broccoli, poached egg and chorizo salad

Warm salads are a great way to transition from summer to winter. You could add whatever greens you like here – kale, broccoli, green beans, chard, or just whatever is in season. Just remove any woody stems, blanch the greens then drain well.

Fry chorizo in a little olive oil until golden and crisp, then add in the wilted greens, some sliced spring onions and a few handfuls of watercress or spinach. Toss in the chorizo oil, a dash of sherry vinegar, tip onto a plate and top with a poached egg. Add a pinch of paprika to serve, if you like.

12. Courgette omelette

A quick and easy way to cook courgettes. Fry crushed garlic and grated courgette in some olive oil before scooping out of the frying pan. Add the beaten eggs with some seasoning, a pinch of chopped dill, or mint, and swirl around the pan to make a thin pancake.

Once it’s set around the edges, add the courgette to the middle and fold the omelette over. Add some cheese in there too, if you’re feeling indulgent.

13. Beetroot and egg salad

Thanks to the convenience of pre-cooked vacuum packed beetroot, this classic salad can be ready in 10 minutes. While the eggs are hard boiling, dice cooked beetroot and toss with a drizzle olive oil, sherry vinegar, finely chopped shallot and dill. Peel and chop the eggs and toss through the beetroot with a handful watercress or spinach. Serve with rye bread.

14. Grilled cheese on toast with egg and ham

More like a no-fuss croque madame, but still tastes so good. Spread crusty bread with Dijon mustard, then top with a slice of ham, and a slice of gruyere or ementhal cheese. Grill until the cheese is bubbling then top with a fried egg.

15. Quick egg fried rice

Fry chopped spring onion and frozen peas or sweetcorn in a drizzle of groundnut oil in a hot wok. Add a pinch chili flakes and crushed garlic if you like. Add a pack of cooked rice and stir through, breaking up any clumps of rice with a wooden spoon. Pour in a couple of beaten eggs and stir-fry to scramble the eggs. Season with soy sauce and sesame oil before serving.

16. Easy egg-in-the-hole

Egg in the hole is one of those meals you cook for kids, but adults secretly love it too. Fry buttered sourdough bread on one side, then flip in the pan. Cut out circles in the toast for the egg to fit into. Crack the eggs in, and keep cooking until the whites have set.

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Healthy recipes using eggs

17. Baked eggs with spinach

Surprisingly filling, and very low cal. You could make individual ones of these, and bake in mini ramekins. Serve with toasted bagels or rye if you’re not on a health kick.

18. Tuna and egg lunch box

Tinned tuna is always a bit of a plain ingredient, but paired with slices of hard boiled egg, a spinach salad and a wholegrain mustard dressing, your lunchbox salad is healthy and tastes great. Add some cooked barley, freekeh or bulgar wheat for a more filling lunch.

19. Frittata

Another filling meal that’s low cal – great for people on the 5:2 diet. Fill your frittata with spring onion, red pepper and long stemmed broccoli, or sweet potato, green beans and feta. You’ll find some great frittata recipes here.

20. Shakshuka

Stewed, subtly spicedtomatoes and roasted red peppers with eggs gently cooked in sauce. It’s a one-pan and a healthy meal that’s ready in 30 minutes. The perfect midweek and meat-free meal. 

21. Boil ‘em

Bit of an obvious one, but so many people get it wrong. Follow our foolproof method to nail the perfect boiled egg, then watch our video of how to peel a hard boiled egg.  

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Omelettes 

22. Chilli cheese omelette

Chilli? Check. Cheese? Check. What could me more warming and comforting? Gooey melty cheese – eggs are just the carrier of all things delicious here.

23. Soufflé omelette

Whisking the egg whites to peaks and then folding in the egg yolks means you get an even lighter, fluffier omelette. What’s not to love about that?

24. Mushroom omelette

A bit of a posh meal for one, where shitake mushrooms, spring onions and ginger are paired with sticky, sweet ketcap manis for an Asian inspired 20 minute eat-straight-from-the-pan-it’s-so-good dinner.

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Scrambled

25. Colombian eggs

Chef Dan Doherty shares his favorite way to eat scrambled egg, from his book Duck and Waffle. These are brunch eggs if ever we’ve seen them.

26. California scramble

Packed full of good-for-you ingredients like watercress, chilli, tomatoes and avocado – plus it’s ready in 15 minutes.

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Other eggcellent ideas

27. Scotch egg

If in doubt, deep-fry. Always deep-fry. Click here for all our scotch egg recipes

28. Put them in a curry

This is the stuff dreams are made of. Make this Bombay egg and potato curry for friends and everyone will ask for the recipe.

29. Stick them on a crumpet

Egg, bacon, cheese, crumpet. Eat. Then take a nap. Click here for our bacon and egg crumpet melts recipe.

30. Nasi goreng

Similar to fried rice but drizzled with sriracha and packed with veg. This Indonedian recipe comes topped with a runny poached egg for richness.

31. Squash and pancetta squeak with poached eggs

No one will turn their nose up to squash and pancetta squeak – even if you are using up yesterdays leftovers! A poached egg takes this to the next level.

32. Ratatouille with poached eggs

Healthy, but hearty; the way we love good-for-you dishes. Packed with veg and served with crusty bread, it makes the best weekend brunch for friends.

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12 meals that are made so much better by adding an egg

33. Gammon and chips

Who wants tinned pineapple when you can have a fried egg? Exactly. That’s what we thought.

34. Pizza

No thin-crust veg pizza is complete without a runny egg. Try our kale fiorentina pizzas for a slice of heaven.

35. Crack them on top of tarts

Nothing will get people to the table quicker than mentioning brunch tarts. We’ve taken smoked bacon, eggs and cheese, and baked them in puff pastry. You’ll be asking where these has been all your life.

36. Soy sauce eggs on ramen

Hard-boiled eggs with their shells lightly cracked and drowned in a soy sauce pickle to give a marble effect when they’re peeled. Popular in ramen, but we can think of lots more ideas for them.. including canapés.

37. Deviled eggs

Nearly as retro as a prawn cocktail, but deviled eggs are making a comeback and it’s all about the toppings. Sweet pepperdew peppers, pate, chorizo, crayfish tails, caviar… these can be as fancy or as straightforward as you like.

38. Spaghetti carbonara

Any Italian would turn their nose up at carbonara with cream in it. The creaminess is simply from the eggs and cheese, plus that delicious pancetta fat… if you’ve got eggs and pancetta in your fridge, you’re half way there to making carbonara.

39. Rosti

‘Loving your leftovers’ means wanting to eat it again, not avoiding it every time you open the fridge! Rostis are the perfect leftover food, especially when served with an egg. 

40. Pilaf

Any pilaf, any time. Just #putaneggonit. Try our buttery mushroom and spinach pilaf here. 

41. Croque madam

The French are on to a good thing. How to make cheese, ham and bread better? They put an egg on it!

42. Full English

How have we got to number 42 and NOT mentioned the full English breakfast?

43. Egg sandwich

This is a winner, any way you want to serve it. Fried egg with red or brown sauce, egg mayo, boiled egg, cress and celery salt… let the debate commence.

44. Put in a salad

Try our BLT salad with a poached egg, or hard-boiled quails egg salad with sweet and sour dressing – the options are endless.

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Use leftover egg whites or yolks

Watch our ‘how to separate an egg’ video here

45. Mousse

That classic dessert we still can’t get enough of. There are loads of ways with mousse here. Most of them involving lots of chocolate.

46. Hollandaise

Asparagus just feels naked without lashings of hollandaise. Unless you cover them up in Parma ham clothes, of course.

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A sweet note

47. Custard tart 

Portuguese custard tarts, English egg custard – any set custard will make us happy. We dare you to try and eat just one…

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A few more favourite egg recipes

48. Bacon and egg picnic tart

49. Baked mushroom, potato and cheese hash

50. Huevos rancheros

51. Egg and ham baked in croissant cups

52. Poached egg on green beans with ravigote

53. Classic tortilla

54. Omelette with chorizo and parsley

55. Tenderstem broccoli, chorizo with poached eggs

56. Chargrilled asparagus and fennel salad

57. Ham egg and asparagus tart

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Written by: Kristin Yovino

Add some excitement to your morning meals by preparing flavorful breakfast flat breads. Flat bread is a versatile bread that can be sweet or savory, and pairs well with a myriad of breakfast toppings, including cheese, bacon, fruit, tomatoes, and eggs. Whether you’re craving a hearty flat bread breakfast pizza or simply want a slice of cinnamon flatbread, these 6 recipes will appease any morning appetite. Say sayonara to boring breakfasts; your morning meal’s about to get a mouth-watering makeover!

1. Breakfast Flatbread with Prosciutto and Tomato

Williams-Sonoma’s breakfast flatbread with prosciutto and tomato is a simple, yet stunning, dish that features tomatoes, eggs, prosciutto, and cheese. Feel free to personalize this morning meal using ingredients you have on hand; the more fresh veggies and zesty spices you add, the better this dish will taste! If you don’t want to grill the dough rounds, you can pre-bake them, one at a time, in a preheated 500 degree oven for about 4 minutes.

Ingredients:

Flatbread Dough:

• 1 tablespoon packed fresh yeast or 1¾ teaspoons quick-rise yeast
• 1½ teaspoons sugar
• 2 cups bread flour
• 1½ teaspoons fine sea salt
• 2 teaspoons olive oil
• 1 cup unbleached all-purpose flour, or as needed

Toppings:

• ¼ cup olive oil
• 2 cloves garlic, crushed
• 1½ cups shredded fresh mozzarella cheese
• 2 ripe heirloom tomatoes, thinly sliced, drained on paper towels
• ¾ cup ricotta cheese
• 12 thin slices prosciutto
• 6 fried eggs
• Freshly ground pepper

Directions: To make flatbread dough, in the bowl of a stand mixer, combine 1 cup warm water and the yeast. Let stand for 5 minutes, then stir to dissolve. Add the sugar, bread flour, and salt. Fit the stand mixer with the paddle attachment and mix on low speed until a batter forms. Add the 2 teaspoons oil. Gradually add enough of the all-purpose flour to make a soft dough that does not stick to the bowl. Remove the paddle attachment and attach the dough hook. Knead the dough on medium-low speed, adding more flour if needed, until smooth, 5 to 7 minutes. Lightly oil a large rimmed baking sheet. Turn the dough out onto a floured work surface. Divide the dough into 6 equal portions and form each into a taut ball. Place on the baking sheet, smooth side up, and loosely cover with plastic wrap.

Let stand in a warm spot until the dough doubles in bulk, about 1 hour. Prepare an outdoor grill for medium-high heat. Line another baking sheet with parchment paper. Oil the parchment paper, then dust with flour. Lightly oil both sides of an additional 6 sheets of parchment paper. On a lightly floured work surface, shape 1 ball of dough into a flat disk. Using a rolling pin, roll out the dough into a very thin round about 10 inches in diameter. Transfer to the baking sheet, dust with flour, and top with a sheet of oiled parchment. Repeat with the remaining dough. Have a rimmed baking sheet ready. Brush and oil the grill grates. In batches, slide the dough rounds onto the grill. Grill until brown grill marks appear on the undersides of the ground, 15 to 30 seconds. Flip the dough and grill the other sides until marked. Transfer to the baking sheet. 

Place a baking stone in the oven and preheat to 500 degrees Fahrenheit. In a small saucepan, heat the ¼ cup oil and the garlic just until small bubbles form around the garlic. Strain the oil into a bowl and let cool. Discard the garlic. Brush each flatbread with some of the garlic oil. Place on a pizza peel or rimless baking sheet. Sprinkle with ¼ cup mozzarella cheese and top with a few tomato slices. Dot with about 2 tablespoons ricotta. Slide the flatbread onto the baking stone and bake until the mozzarella is melted and bubbling, about 4 minutes. Depending on the size of the baking stone, you should be able to bake 2 flatbreads at a time. Transfer each flatbread to a plate. Drape 2 prosciutto slices over each flatbread, and top with a fried egg. Using a pizza wheel, cut into wedges. Grind pepper over each flatbread, drizzle with garlic oil, and serve.

2. Apple Bacon Breakfast Flatbread

Containing three cheeses, bacon, raspberry preserves, and apples, Pillsbury’s recipe creates a sweet and salty breakfast dish that will please your palate and wake up your tastebuds. The recipe for apple bacon breakfast flatbread yields 12 servings.

Ingredients:

• 1 can refrigerated seamless dough sheet
• 12 slices bacon, chopped
• 4 ounces cream cheese, softened
• ¼ cup red raspberry preserves
• 1 cup shredded pepper jack cheese
• 1 large apple, peeled, chopped
• 1 cup shredded sharp cheddar cheese

Directions: Heat oven to 375 degrees Fahrenheit. Spray 15-by-10-inch nonstick pan with sides with nonstick cooking spray. Unroll dough in pan; press dough to edges of pan. Bake 8 to 12 minutes or until golden brown. Meanwhile, in a 10-inch skillet, cook bacon over medium-high heat 5 minutes or until crisp. Drain on paper towels; set aside. Spread cream cheese over partially baked crust to within ½ inch of edges. Spread preserves over cream cheese. Top with pepper jack cheese, bacon, apple, and cheddar cheese. Bake 5 to 10 minutes longer or until thoroughly heated and cheese is melted.

3. Breakfast Turkey and Egg Flatbread

Get your day off to a healthy start by preparing Butterball’s breakfast turkey and egg flatbread. Protein-packed eggs and turkey bacon pair well with nutrient-rich avocado, creating a nutritious breakfast dish that will keep you feeling full all morning. If you’d like to make this dish even healthier, skip the store-bought flatbread and make The Lean Green Bean’s whole-wheat flatbread instead.

Ingredients:

• 2 slices turkey bacon
• 1 light version of store-bought flatbread
• 2 tablespoons white cheddar and sage spreadable cheese
• 2 eggs, scrambled
• 8 thin slices ripe pitted peeled avocado

Directions: Cook turkey bacon according to package directions. Cool slightly and crumble; set aside. Spread flatbread evenly with cheese. Top with scrambled eggs, bacon, and avocado slices. Serve.

4. No-Bake Fruit Pizzas

For a breakfast dish that’s filled with sweet flavors and healthy ingredients, make Two Healthy Kitchens’ no-bake fruit pizzas. Whole-wheat flatbread is covered in the sauce of your choice, fresh fruit, almonds, granola, and sweet spices. Rather than cutting your pizza into wedges, feel free to fold it like a quesadilla or roll it like a burrito for a great grab-and-go breakfast.

Ingredients:

Crust:

• Whole-wheat flatbread (or pita bread or tortillas)

Sauce Options:

• Natural peanut butter or nut butter
• 100% fruit jelly or jam
• Reduced-fat cream cheese
• Non-fat Greek yogurt

Toppings:

• Fresh fruit
• Dried fruit
• Sliced or slivered almonds
• Granola
• Mini chocolate chips
• Cinnamon

5. Cinnamon Flatbread

Looking for a sweet grab-and-go breakfast? Prepare Food.com’s cinnamon flatbread, which is light, warm, and nutty. We suggest topping your flat bread with a cream cheese spread, your favorite jam, or the National Honey Board’s honey cinnamon peanut butter.

Ingredients:

Dough:

• 2 cups spelt flour
• 1 teaspoon baking powder
• ½ teaspoon salt
• 2 tablespoons sugar
• ¾ cup milk

Brushing:

• 1 egg yolk
• 1 tablespoon milk

Topping:

• 2 tablespoons packed brown sugar
• ½ teaspoon cinnamon
• ⅛ teaspoon cayenne pepper

Directions: Preheat oven to 480 degrees Fahrenheit, and place a baking tray inside. Mix all dry ingredients for the dough in a bowl and add the milk. Mix with slightly floured hands until dough is formed. Knead dough for 5 minutes with slightly floured hands. Let rest dough for about 10 minutes. On a slightly floured working platform roll out the dough with a rolling pin. It should be thin. Place the dough on baking paper.

Mix egg yolk and milk. Brush the dough with this mixture. Mix brown sugar, cinnamon, and cayenne pepper. Sprinkle the dough with this mixture. Put dough on the baking tray in the oven and bake for about 5 to 10 minutes. The bread should be done within 5 minutes and will be soft. For crispier flatbread, let it bake for up to 10 minutes. During baking, the bread will develop several bubbles. Take the cinnamon flat bread out of the oven and let cool on a cooling rack. Cut into pieces and serve.

6. Microwave Flatbread Breakfast Pizza

Reinvent your morning routine with a genius kitchen hack: the muffin pan. This plus a couple of eggs and tasty ingredients are all you need for easy breakfast egg muffins. And, get this: You can freeze these pre-portioned bites, so all you have to do is thaw, and pop in the microwave to reheat. Try out these low-carb recipes at 300 calories and 15 grams carbohydrates or less per serving.

1. Spaghetti Squash Egg Cups | MyFitnessPal’s Original Recipe
Spaghetti squash is a yummy way to fit veggies in for breakfast. Green onion gives these egg cups their flavor, but you can personalize this dish with your favorite spices instead. Serve with a side of sauteed spinach to increase the fiber, vitamins and minerals content of your meal. Recipe makes 4 servings at 2 squash cups each.

Nutrition (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g

2. Easy Cheesy Crustless Quiche | MyFitnessPal’s Original Recipe
Crustless quiche is the more manageable cousin of a full-on quiche recipe. This easy version packs plenty of breakfast veggies (think: onion, bell peppers, tomatoes, spinach) and cheese into a portable egg cup. Recipe makes 6 servings at 2 quiches each.

Nutrition (per serving): Calories: 237; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 367mg; Sodium: 413mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g

3. Spicy Spinach & Mushroom Egg Cups | Show Me the Yummy
Spicy and savory spinach and mushroom are perfect in these delightful egg cups. Awaken your senses by drizzling hot sauce on top! Recipe makes 6 servings at 2 cups each.

Nutrition (per serving): Calories: 125; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 124mg; Sodium: 131mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 3g; Protein: 13g

4. Mini Ham & Cheese Quinoa Cups | Iowa Girl Eats
Ditch your fork and knife, and enjoy this bite-sized meal instead! These quinoa cups combine ham, zucchini and sharp cheddar cheese for a convenient breakfast or snack. Recipe makes 7 servings at 4 mini cups each.

Nutrition (per serving): Calories: 197; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 76mg; Sodium: 433mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 2g; Protein: 18g

5. Broccoli & Cheese Mini Egg Omelets | Skinnytaste
Every bite into these mini egg omelets fills your tastebuds with cheesy broccoli goodness. Shredded cheddar and grated aged cheese give this dish it’s salty, nutty flair. Pair with yogurt, fruit and a cup of coffee or tea for a nutrient-dense morning meal. Recipe makes 4 servings at 2 omelets each.

Nutrition (per serving): Calories: 180; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 196mg; Sodium: 337mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g

6. Freezer-Friendly Vegetable Egg Cups | Averie Cooks
Soft, yet dense and chewy, these portable egg muffins are a great way to sneak in veggies and protein for even the pickiest eaters. Frozen peas and frozen corn provide crunch to each bite and require less prep time. Recipe makes 6 servings at 2 cups each.

Nutrition (per serving): Calories: 172; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 258mg; Sodium: 266mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 13g

7. Egg & Toast Cups | Cooking Light
Whether you’re making a fancy brunch appetizer or a no-hassle, one-pan breakfast, egg & toast cups are a tasty option. These adorable cups are sprinkled with flavorful bacon and chives, but you can also substitute shredded cheese, sliced mushrooms or chopped onions — the possibilities are endless! You can easily double this recipe in the same amount of time by switching to a 12-cup muffin pan. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 183; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 195mg; Sodium: 344mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 6g; Protein: 12g

8. Egg & Bacon Mini Casseroles | MyFitnessPal’s Original Recipe
Make a grab-and-go breakfast using egg, spinach, bacon, cheddar cheese and leftover bread. These mini casseroles bake up as complete meals that you can quickly reheat for breakfast. Recipe makes 6 servings at 2 mini casseroles each.

Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g

9. Sausage Egg Breakfast Muffins | Healthy Recipes
Make an egg muffin meal out of a classic breakfast combo: sausage and eggs. These meaty muffins are easy to make and easy to eat. Pop one in before a workout, after a workout, with dinner, for breakfast or at work; these bites can be conveniently eaten anywhere, anytime. Recipe makes 8 servings at 1 breakfast muffin each.

Nutrition (per serving): Calories: 207; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 225mg; Sodium: 398mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 17g

(Image credits: Kimberley Hasselbrink; Kelli Foster)
Source: thekitchn.com

I’ll skip the thick, flat, dense eggs, thank you very much. Instead my favorite scrambled eggs involve a plate piled high with large, soft yellow curds that spring back with the lightest touch and practically melt in my mouth; the kind of eggs that are fluffy and almost cloud-like.

A quick splash of milk or cream certainly makes for tender eggs, and might even give them some fluff, but there’s another ingredient that does the job even better.

The scrambled eggs in front are made with a splash of seltzer. They have larger curds that are lighter and airier than the eggs in back (made with a splash of milk).

It’s All About the Bubbles

It’s seltzer! Yes, carbonated water. It’s my regular drink of choice throughout the day, and as it turns out, a surprisingly useful ingredient when it comes to making scrambled eggs. Just a splash of seltzer makes for the fluffiest scrambled eggs you’ve ever tasted.

You know those tiny bubbles that fizz and pop — the ones that dance on your tongue and make seltzer such a fun drink? Well those bubbles are also what make seltzer such a smart ingredient to cook with. Seltzer’s power is all in its bubbles. When used in cooking, these bubbles create pockets of trapped air that expand when heated, which ultimately result in the eggs tasting lighter and airier.

When adding seltzer to your eggs, about one tablespoon of the fizzy stuff for every two eggs is enough to get the job done. It’s enough to give your eggs a giant cloud-like lift without making them watery or runny. If you typically use milk or cream to give your scrambled eggs a boost, try swapping them for a spoonful of seltzer next time.

When it comes time to eat, you won’t actually even taste the seltzer; the eggs don’t pick up any of the effervescence that comes with carbonation. I recommend sticking with plain seltzer and saving the fruity flavors for drinking. The biggest difference you’ll notice is where it counts