One of the questions I’m asked most as a Kurbo coach is what to eat for breakfast. I always answer with eggs and share the following 5 breakfast recipes. 

Eating a nutritious breakfast helps fuel your muscles and brain so you have energy and focus at school or work. Eggs are a great choice for breakfast because the protein and healthy fat in eggs help sustain your energy levels and keep you satisfied longer than if you ate a bowl of cereal or pancakes. Enjoy!

 

Egg Stuffed Peppers

Serves 4

Half a pepper = 1 green, 2 yellow

Ingredients 

2 bell peppers, cut in half lengthwise and seeded.

1/4 cup nonfat mozzarella, shredded

1/4 cup fresh chives, chopped 

1/4 cup lean turkey bacon, cooked and chopped

4 eggs

Salt and freshly ground pepper

 

Directions

Preheat oven to 350 degrees. Spray a sheet pan with nonfat cooking oil. Lay each pepper skin-side down on the baking sheet. Sprinkle with salt and pepper. Bake in the oven for 15 – 10 minutes. Carefully remove from oven and fill with cheese, chives, bacon and 1 egg in each. Bake an additional 15 minutes until the egg is set. Serve immediately.

 

Spinach and Tomato Egg Muffins

Serves 6

1/2 muffin = 1 green, 1 yellow

Ingredients

1 cup spinach

1 small Roma tomato, seeded and diced

2 cups egg whites

Salt and freshly ground pepper

 

Directions

Preheat oven to 350 degrees. Spray a 6 cup muffin pan with nonfat cooking oil. Fill each muffin cup with equal amounts of spinach and tomatoes and a sprinkle of salt and pepper. Pour in egg whites to fill. Bake 15 minutes. Serve immediately or store in an air-tight container in the fridge up to 4 days. 

 

Avocado Baked Eggs

Serves 4

½ avocado = 1 green, 3 yellow, 1 red

Ingredients

2 avocados, halved and pitted

1/4 cup homemade or store-bought pico de gallo 

1/4 cup diced Canadian bacon

Salt and freshly ground pepper

4 eggs

 

Directions

Preheat oven to 425 degrees. Scoop out a well in the middle of each avocado half and place on a sheet pan skin side down. Crack one egg into each well. Top with pico de gallo, Canadian bacon, salt, and pepper. Bake in the oven for 18 minutes. Serve immediately. 

 

Egg in a Cloud

Serves 4

1 closed fist = 1 green, 2 yellow

Ingredients

4 eggs

1/4 cup nonfat mozzarella, shredded

1 red bell pepper, small dice

1/4 cup chives

Salt and freshly ground pepper

 

Directions

Preheat oven to 450 degrees. Line a sheet pan with parchment paper and spray with nonfat cooking oil. Separate egg whites and yolks into separate bowls. Vigorously whisk the egg whites until stiff peaks form. Gently fold in mozzarella, pepper, chives, salt, and pepper. Divide into 4 quarters. Spoon each quarter onto the prepared sheet pan so you have 4 equal-sized egg white clouds on the pan. Make a small well in the middle of each cloud. Bake 3 minutes. Carefully remove from oven, place one yolk in each well and bake another 3 minutes. Serve immediately.

 

Quiche Cups with Cauliflower Crust

Serve 6

1 closed fist = 1 green, 3 yellow

Ingredients

1 head cauliflower

1 tablespoon olive oil

1 teaspoon oregano

1 teaspoon garlic powder

1/2 teaspoon salt and pepper

1/4 cup shredded mozzarella

8 eggs 

2 portobello mushrooms, cut into small dice

1/2 cup spinach

Salt and freshly ground pepper

 

Directions

Preheat oven to 375 degrees. Spray a 6 cup muffin pan with nonfat cooking oil. Grate cauliflower with a box grater into a large bowl. Add a pinch of salt, mix and microwave 5 minutes. Let cool. Using a clean kitchen towel squeeze excess water out of cauliflower. Place back into the bowl. Add olive oil, oregano, garlic powder, salt, pepper, mozzarella, and 2 eggs lightly beaten. Mix well to combine. Press and mold along the bottom and sides of each muffin cup. Bake for 25 minutes. Lightly beat the other 6 eggs. Top each cooked cauliflower crust with spinach and mushrooms or tomato and basil or broccoli and nonfat cheddar or any topping you like best. Pour eggs over top to fill. Season with salt and pepper and bake 15 – 20 minutes until egg is set and the top is golden. Serve immediately or store in an air-tight container in the fridge up to 4 days.