Quick, healthy and tasty, low calorie egg ideas for breakfast!
While I’ve been losing weight for my first bodybuilding show, I’ve been eating eggs every single morning for breakfast. Not only are eggs quick and tasty, but the amount of protein I can pack in before 10am makes it worth it. I don’t think I could live without eggs!
So, imagine my surprise when the grocery stores were OUT OF EGGS in Mid-March, when quarantine started! My husband and I decided, in an attempt to become more self-reliant and independent, we would just have to buy our own chickens so we can always get our eggs! ha!
So, we bought 6 chicks, and my husband built a chicken coup! He loves a good woodworking project, and he was able to finish the new chicken coop in just two weekends. It turned out so cute!
Are eggs healthy?
Eggs are a terrific source of protein, healthy fats, plus vitamins and minerals.
Eggs are also a good source of choline, which is not easy to get in your diet. It’s limited to just a few foods. But choline supports metabolism, brain function, and cell protection.
Eggs do contain cholesterol. However, it has now been shown that dietary cholesterol does not contribute to blood cholesterol as we once thought.
How much protein is in an egg?
One large egg contains :
- 7 grams of protein,
- 0 grams of carbohydrates, and
- 5 grams of fat.
How many calories in egg whites?
What I love about egg whites, and the reason so many bodybuilders or people trying to diet love egg whites, is that it’s pure protein. Once you take the yolk away that contains the fat, you are left with a pure protein source.
- 1 large egg white has 3.6 grams of protein, and only 17 calories.
- If you purchase liquid egg whites, you’ll get 25 calories and 5 grams of protein per 46 grams (or 3 tablespoons)
How many calories in an Egg?
Depending on the weight and size of your egg, the calories may vary.. However, a good rule of thumb is about 70 calories. Specifically though,
- 1 small egg, 38 grams has 54 calories
- 1 medium egg, 44 grams has 63 calories
- 1 large egg, 54 grams has 72 calories
- 1 Jumbo egg, 56 grams has 80 calories
What are some other egg products?
There are a few products on the market, sold near the eggs, but marketed as an egg substitute or liquid eggs. Some examples of these are:
- Egg beaters
- Liquid Eggs
- Just eggs
- Vegan egg
- Egg substitute
Ways to make eggs for breakfast
So, although I’m a big fan of classic scrambled eggs, I have been getting a little creative with eggs to see what other ways I like to eat them. I’ve found so many!
NOTE: The calories next to each dish is specific to the description or recipe link!
- Classic scrambled eggs; 150 calories, 19 g protein
You can’t have a list of breakfast foods without classic scrambled eggs. There’s a variety of ways you can make them, but the way I like to make them is 1 medium egg plus 1/2 cup egg whites. Whisk them up and pour them in a skillet.
- Hard boiled egg; 63 calories, 6 grams protein
If you prep these ahead of time, hard boiled eggs are quick, portable, and easy when you need to eat on the go. The best luck I’ve had with cooking eggs to peel, is using this egg maker.
- Deviled Eggs; 47 calories, 4 g protein (half an egg)
My quick recipe for deviled eggs is here. Don’t be fooled into thinking that deviled eggs are just for appetizers or at a party. I eat them for breakfast all the time, and LOVE them any time of day.
- One Eyed Monster 140 calories, 6 grams protein
This was a classic of my childhood! I loved our One Eyed Monsters! If you can find some low calorie bread, (I used the Harpers Homemade Bran Bread), then you can save some calories. But, I cut a hole out of the bread with a cup. Spray a skillet. Add the bread to the skillet, and then break an egg into the hole. Cook on both sides until the egg is no longer runny.
- Microwave eggs; 150 calories, 18 grams of protein
I’ve been on a kick lately with the low calorie microwave eggs. Not just because they only take 2 minutes to make, but because I’m left with virtually no mess! No skillet and spatula to clean. Just the mug I cooked the egg in. I got 150 calories for this one with 1 egg, and 1/2 cup egg whites.
- Cloud Egg; 70 calories, 5 grams protein
While super delicious, this one might be a bigger hassle than it’s worth, but they really are kind of pretty! You whip the egg whites until they are stiff like meringue, and then bake an egg yolk on top. You can see it here on my Instagram.
- Omelette; 100 calories, 6 grams of protein (will vary!)
Oh man.. if I could have a penny for the number of omelettes I’ve eaten in my life, I’d be a millionaire. Literally, I’ve eaten a million. For my omelettes, I use 1 egg with 1 cup of egg whites. I get my pan dancing hot! Meaning, if I sprinkled water on the pan, it would dance. I spray it with cooking spray and pour the eggs into it. Then, making sure the egg is cooked all the way through, I add cheese, and fold in half.
- Poached Eggs; 63 calories, 6 grams protein
A poached egg is an egg where the egg white is cooked, but the yolk is still runny. This requires some skill and practice, and I haven’t been patient enough, or interested enough to work on it. Here’s a great tutorial for you though if you want to try it out!
- Egg Frittata 53 calories, 11 grams of protein (for this recipe)
A Frittata is eggs slowly cooked, usually by baking. I make a quick frittata in my toaster oven with just egg whites, in order to get the calories low and the protein high! But, there are many recipes where you can add a variety of veggies and cheese to your frittata to really please anyone.
- Egg Pizza; 205 calories, 19 g protein
You’ve got to be careful with calories on this one. Most will be high. But, many low carb egg pizza is going to be a little lighter in the calories. But for this one, by Big Man’s World you can eat a whole pizza for 200 calories!
- Fried Egg; 63 calories, 6 grams protein
Assuming you don’t need to cook your egg in butter, you can get away with just the amount of calories in the egg. I invested recently in some new non-stick skillets from Costco, and I rarely even need cooking spray. With no butter or spray, my eggs have been sliding out of the pan!
A fried egg is made by cooking an egg over high heat. Flipping till both sides are cooked, and maybe even a little crispy around the edges. Then season with salt and pepper! Delicious!
- Egg muffin cups; 129 calories, 10 g protein
Egg muffins are so easy, portable, and you can make these ahead. I used to make them, but I actually like cooking fresh lately, and not reheating things. But, if you want to make and eat them the same day, you just whisk eggs with some veggies. Pour them in a muffin tin, and bake until set! Here’s a recipe that is 129 calories and 10 grams of protein per muffin.
- Cottage cheese eggs; 298 calories, 37 grams protein
My husband started making this for breakfast one day when we ran out of cheese, and he prefers it now! It’s basically a fried egg, or cooked egg with cottage cheese on top. I shared it on Instagram here. This is definitely a manly meal with 37 grams of protein and 300 calories!
- Breakfast burrito; 220 calories, 24 grams protein
For breakfast burritos, I use one, low calorie tortilla (90 calories), 1 cup egg whites, and 1 laughing cow cheese wedge, or mozzarella. I cook the eggs first, add the cheese, and then wrap it up in a low cal tortilla. This is great for a portable option!
- Egg casserole; 266 calories, 17 grams protein
Egg casserole is another way to bake your eggs instead of cook them on a stovetop. It does take longer, but you can pack all sorts of ingredients inside a casserole like veggies, cheese, an other proteins. This egg casserole is delicious and would give you 266 calories per serving.
- Mountain man egg and potatoes; 143 calories, 9 grams protein.
We call it mountain man breakfast, but we basically cook some eggs over some hashbrowns and add cheese! SO FILLING!! When we make it we add bell peppers and mushrooms as well. I still need to take pictures of this, but since I don’t have one yet, enjoy this one from weigh watchers, which I ran through a calorie calculator to get 143 calories per serving, if you split it in four.
- Egg sandwich; 223 calories, 10 grams protein
With 1 egg, and two slices of 80 calorie bread, you can get 223 calories and 10 grams protein. I would eat an egg sandwich EVERY DAY when I was pregnant with my first child. I toast two slices of bread. Fry one egg on a skillet, and slide the egg between the cooked toast. I craved this big time when I was pregnant, until the day I ate a slice of bread not noticing it had mold on it. I quickly threw it up, and the rest of the pregnancy, I couldn’t eat the egg sandwich any more!
- Quiche; 110 calories, 9 grams of protein
Quiche is like pie, but with egg filling the inside of a flaky, and delicious crust! Recently, many people have been making crustless quiche in order to cut back on the carbs and calories, and I still like them! This low calorie quiche from Sally’s baking Addiction has me drooling! Only 110 calories and 9 grams of protein.
- Eggs Benedict; 282 calories, 16 grams protein
Eggs Benedict is a poached egg (with the runny yolk) on top of a biscuit or English muffin with ham and hollandaise sauce on top. This lighter version replaces the English muffin with a tomato, and uses Greek yogurt in the sauce, making it only 282 calories for the meal.
And that’s it!! I’d love to know what your favorite, low calorie way to eat eggs are!
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