1 Eggs with chickpeas recipe 300 calories (1 serving) Ingredients 1/4 medium red onion 1 tsp olive oil 1 garlic 3 oz tomato sauce 2 oz chickpeas 1/4 tsp dried oregano salt and black pepper 1/4 tsp red pepper flakes 3 oz spinach 2eggs 1/2 tbsp permasan cheese 1 tsp parsley Preparation Heat the olive oil in a large skillet over medium-high. Add the onion and garlic and cook, stirring often, about 3 minutes. Stir in the chickpeas, tomato sauce, oregano, salt, and red pepper flakes. Bring to a simmer and let cook until slightly thickened, about 3 minutes. Stir in the spinach, letting it wilt. With the back of a spoon, make 4 indentations in the sauce. Crack oneegg inside of each, then sprinkle the Parmesan cheese over the whole dish. Cover and cook until theegg whites are set but the yolks are still soft, 10 to 12 minutes.
2 spinach & mozzarellaegg 280 calories (4 serving) Ingredients 1 medium green onion 1 tsp olive oil 3 oz spinach 1 oz mozzarella 1egg + 3egg whites salt and black pepper Preparation Preheat oven to 375F/190C. Heat the oil in a large frying pan, add spinach , and stir until wilted and transfer to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and sliced onions on top of the spinach. Beat the eggs with Spike Seasoning and salt and pepper to taste. Pour theegg mixture over the spinach/cheese combination, and then use a fork to gently “stir” so the spinach, and cheese are evenly combined. Bake about 35 minutes.
3 garden frittata 230 calories (1 serving) 1 medium green onion 1 small zucchini 1 tsp olive oil 1egg + 2eggs whites salt and black pepper 4 slices tomato 1/2 tbsp cheddar cheese Preparation In a large bowl, whiskeggs, egg whites, salt and pepper. In a medium skillet coated with spray, heat oil over medium-high heat. Add zucchini and green onions; cook and stir 2 minutes. Reduce heat to medium-low. Pour in mixture. Cook, covered, 4-7 minutes Uncover; top with tomatoes and remaining cheese and cover 2-3 minutes or until are completely set. 4 Easy eggs stuffed peppers 230 calories (1 serving) Ingredients 1 medium red bell pepper 2eggs 1/2 tbsp cheddar cheese Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper and grease lightly. Bake peppers for 15-20 minutes, until softened. Crack anegg on top, then sprinkle lightly with sea salt and black pepper. Bake for 15-20 minutes, untilegg whites are set. top with cheddar cheese 5 lemon blueberry pancakes 410 calories (1 serving) Ingredients 1/2 cup old fashioned oats, grounded 3egg whites 2 oz cottage cheese 1 scoop vanilla protein powder 2 tbsp lemon juice 1/4 tsp lemon zest 1/4 cup water 1 tbsp plain greek yogurt 1 tsp lemon juice 1 tsp honey 8 blueberries Preparation Combine the oats, eggwhites, cottage cheese, vanilla powder, lemon juice, 1/4 tsp. lemon zest, and water in a blender. Blend until the mixture is smooth. pour 1/4 cup of the pancake mixture into the center of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and a spatula can easily slide underneath the pancake. Flip over and cook an additional 2-4 minutes, or until the batter is cooked through. Repeat with remaining pancakes. For topping, combine the yogurt, honey, lemon juice, in a small mixing bowl. Top yogurt over the pancakes along with a few fresh blueberries. 6 Chicken salad 320 calories (1 serving) Ingredients 5 grape tomatoes 3 leaves lettuce 1 hard boiledegg 4 oz boiled chicken breast, shredded 1 tsp olive oil 1 tsp white vinegar salt and black pepper 1 oz avocado 7 Quick omelet rollups 260 calories (1 serving) Ingredients 1 tsp olive oil 1egg 1egg white 1 tbsp milk salt and black pepper 1 whole wheat tortilla 1/2 oz babay spinach 1 tbsp cheddar cheese
8 delicious egg breakfast muffins 70 calories (6 serving) Ingredients 1 ozspinach 1/2 medium red bell pepper 1/2 medium yellow bell pepper 6 cherry tomatoes 3eggs + 2 whites salt and black pepper 1/4 tsp oregano 1/2 oz feta cheese Preparation Preheat the oven to 350 F . Lightly coat 6-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups. whisk together the whites, salt, pepper and oregano. Fill each muffin cup with the mixture. Sprinkle the feta over the tops of the cups. Bake for 25 to 30 minutes (cooking time may vary)