Good news, if you’re a fan of whipping up an omelette for breakfast, you’ll be happy to know that eggs are (practically) the perfect healthy food. Despite the controversy that has at times surrounded them (mainly because of the high cholesterol content in egg yolks), they are indeed one of the most nutritious foods that you can include in your diet regularly.
In fact, most of the egg’s nutrients are actually found in the yolk, says Ashley Nadar, a registered dietician and Wellory nutrition coach, and eggs in general help the body stay in tip-top shape. “Whole eggs provide a variety of health benefits, contain all nine essential amino acids, and are an excellent source of protein. They help to build and repair our muscles, organs, and overall optimize bodily functions.”
And more than that, eggs are a perfect choice for breakfast, as they help start your day with health-promoting vitamins and minerals and a large dose of protein—not to mention they’re affordable and easy to prepare. In fact, there’s only really one problem with eggs: They can get boring fast. After all, you can only come up with so many different ways to season your scrambled eggs before it gets old.
But eating eggs for breakfast doesn’t have to mean major egg fatigue. Really, there’s only one rule that Nadar says you have to keep in mind: “A healthy egg breakfast is one that is balanced with complex carbs and healthy fats.” Despite what you may have heard about just eating egg whites, it’s also important to consume the whole egg so that you really get all of its nutritional value.
So, if you’re looking to spice things up with your morning eggs, check out these 35 (yes, you read that right) egg recipes for breakfast. Not only do they follow Nadar’s guide for what makes a healthy egg breakfast, but they’re sure to keep your taste buds (and body) satisfied all morning long.
Inspired by the beloved Starbucks spinach, feta egg white wrap, this recipe from Eating Bird Food is a delicious and healthy alternative that you can make in the comfort of your own kitchen. Reach for your favorite tortilla wrap, throw in your prepared ingredients, and enjoy this breakfast at home or on the go.
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Per serving: 304 calories, 11 g fat (2 g saturated), 663 mg sodium, 25 g carbs, 5 g sugar, 5 g fiber, 23 g protein
Is there anything better than eggs with a side of crispy potatoes? Answer: yes, eggs scrambled with potatoes! This Papas con Huevos recipe from Muy Delish is as simple to make as it is scrumptious, and it’ll have you instantly hooked.
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Per serving: 351 calories, 24 g fat (5 g saturated), 155 mg sodium, 20 g carbs, 4 g fiber, 16 g protein
Breakfast hash is basically universally loved, and because it’s so versatile, you really can customize it exactly to your needs. Check out this recipe from Fit Men Cook for a straightforward guide on how to make yours—and don’t be afraid to get creative.
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Per serving: 802 calories, 52 g fat, 43 g carbs, 14 g sugar, 19 g fiber, 42 g protein
If you’re looking for an easy and delicious way to add some veggies to your breakfast, look no further than this frittata recipe from Orchids + Sweet Tea. And the best part is, you can eat the leftovers for lunch or dinner!
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Not eating enough veggies? This omelette from Fit Foodie Finds will solve that. Plus, eggs and black beans provide a huge protein boost to start your day.
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Per serving: 330 cals, 26 g fat, 8 g carbs, 3 g fiber, 17 g protein.
These breakfast burritos from The Foodie Physician are stuffed with a spicy-sweet potato hash, scrambled eggs, avocado, and cheddar cheese, making them a hearty (and convenient) breakfast. Prep a batch over the weekend and store the rest in your freezer.
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Per serving: 353 cals, 16 g protein, 32 g carbs, 17 g fat (5 g sat), 6 g fiber, 621 mg sodium.
I’m sorry, but basically everything—including eggs—are better in taco form. (And they’re portable too!)
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Per serving: 460 cal, 22.5 g fat (6.5 g sat fat), 23 g protein, 785 mg protein, 43 g carb, 10 g fiber.
These little fajita egg cups from Fit Foodie Finds are filled with all good things: lean ground turkey, colorful veggies, and fajita spices. Make an extra batch and always have breakfast ready.
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Per egg cup: 102 cals, 9 g protein, 2 g carbs, 1 g sugar, 7 g fat, 1 g fiber.
Upgrade this classic childhood breakfast with gruyère cheese and greens for a totally satisfying meal.
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Per serving: 280 cals, 15 g protein, 15 g carbs, 17 g fat (9 g sat), 1 g fiber, 470 mg sodium.
Move over Taco Tuesdays. Now you can get your taco fix any morning with this southwestern breakfast burrito from Food Faith Fitness.
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Per serving: 300 cals, 19.9 g protein, 38.3 g carbs, 12.1 g fat (2 g sat), 13.9 g fiber, 781 mg sodium.
How freakin’ adorable are these (low-carb!) bell pepper egg molds?
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Per serving: 215 calories, 13 g protein, 3 g carbs, 17 g fat (4 g saturated fat), 1 g fiber, 390 mg sodium.
Hello, pizza for breakfast! And we’re not talking about a cold, leftover slice. This grain-free crust from Cotter Crunch is packed with plant-based protein and fiber.
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Per serving: 354 cals, 21.6 g fat (3.1 g sat), 14.2 g protein, 27.2 g carbs, 3.7 g fiber, 383.3 mg sodium.
Bread pudding isn’t just for dessert. This savory version from The Foodie Physician takes the delicious egg custardy goodness you’re familiar with and combines it with spinach, caramelized onions, and Fontina cheese. It’s great for entertaining, too!
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Per serving: 304 cal, 12.7 g fat (5.3 g sat), 31.7 g carbs, 4.5 g fiber, 627 mg sodium, 14.3 g protein.
This quiche from Paleo Running Momma hits all the marks. It’s filled with veggies and sausage for tons of flavor, and sports a butternut squash crust. Plus, it’s paleo and Whole30 compliant.
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Per serving: 296 cal, 20 g fat (10 g sat), 15 g carbs, 3 g sugar, 3 g fiber, 169 mg sodium, 15 g protein.
Yes, breakfast salads are a thing, especially when it’s topped with a fried egg!
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Per serving: 235 cals, 15.3 g fat (4.5 g sat), 18.8 g carbs, 6.5 g sugar, 7 g fiber, 213 mg sodium, 9 g protein.
A healthy breakfast complete with protein, healthy fat, and complex carbs comes in a neat little package with these mini strata egg white muffins from Cardio, Coffee, and Kale. Plus, they can be baked ahead of time. Just pop them in the microwave and you’re good to go.
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Per serving: 163 cal, 4.4 g fat (1.3 g sat), 26 g protein, 11 g carbs, 3 g sugar, 2 g fiber.
What’s better than a waffle? A breakfast sandwich MADE OUT OF WAFFLES. Come on.
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Per serving: 316 cal, 21 G fat (9 G sat fat), 751 mg sodium, 17 g protein, 13 g carbs, 0 g fiber.
Shakshuka is the ultimate one-pan breakfast. This version from Emily Kyle Nutrition is a slight twist on the eggs poached in tomato sauce, and positively bursts with kale and powerful antioxidants from the tomatoes.
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Per serving: 200 cals, 11 g protein, 18 g carbs, 10 g sugar, 8 g fat (1.5 g sat), 4 g fiber, 105 mg sodium.
Crunchy hash browns, runny egg, crispy bacon, gooey cheese, and creamy avocado? Yes, please! These little egg nests from The Cooking Jar aren’t just cute, they hit all the right breakfast flavors.
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Per serving: 408 cals, 13.6 g protein, 23.6 g carbs, 29.5 g fat (8.5 g sat), 1.5 g sugar, 5.1 g fiber, 450 mg sodium.
Wow your brunch crowd with this easy, overnight breakfast casserole from Food Faith Fitness. It’s loaded with eggs and seasonal veggies.
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Per serving: 176 cals, 15.7 g protein, 14.5 g carbs, 2.2 g sugar, 6.9 g fat (1.4 g sat), 2.5 g fiber, 539.4 mg sodium.
You know that the crust is the best part of a quiche, but that buttery, flakey goodness isn’t always the healthiest. Enter the hash brown crust from Joy Food Sunshine. It’s crispy, crunchy, satisfying, and gluten-free!
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Per serving: 143.3 cals, 9.1 g protein, 8.4 g carbs, 2.2 g sugar, 8.1 g fat (3.1 g sat), 1 g fiber, 309 mg sodium.
You don’t have to wait for Sunday brunch to get your eggs benny fix, thanks to this easy overnight casserole from Mama Knows Gluten Free. No egg poaching required.
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Per serving: 255 cals, 11 g protein, 20 g carbs, 13 g fat (6 g sat), 1 g fiber, 597 mg sodium.
Portobello mushrooms are a fun twist on your traditional egg-in-a-hole. The meaty flavor and texture of the mushrooms in this egg breakfast recipe from Healthy Recipes make the meal feel more satisfying, too.
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Per serving: 258.6 cals, 19.7 g protein, 11 g carbs, 4 g sugar, 16 g fat, 3 g fiber, 527 mg sodium.
While you may think that stuffed peppers are just for dinner, think again. These peppers from Bites of Wellness are filled with eggs and veggies, making them a satisfying (and filling!) way to start the day.
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Per serving: 180 cals, 17 g protein, 14 g carbs, 5 g fat (1 g sat), 2 g fiber, 599 mg sodium.
Yes, you can (and should) whip out your sheet pan to cook breakfast. This English breakfast-inspired meal is light on the carbs and loaded up on the protein thanks to the eggs, sausage, and bacon.
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Per serving: 300 cal, 21 g fat (6.5 g sat fat), 17 g protein, 485 mg sodium, 10 g carbs, 2 g fiber.
Good things do come in small packages, like these egg muffins from Living Well Kitchen. Two muffins have at least one serving of vegetables and 18 grams of protein. Talk about a nutritional powerhouse!
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Per serving: 225 cals, 18 g protein, 9 g carbs, 5 g sugar, 12 g fat (6 g sat), 2 g fiber, 421 mg sodium.
These breakfast quesadillas from RecipeTin Eats are anything but #basic, thanks to the whole egg cooked inside. The secret? A ring of avocado holds everything in place.
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Per serving: 437 cals, 22.5 g protein, 16 g carbs, 0.9 g sugar, 32.1 g fat (10.6 g sat), 4.9 g fiber, 856 mg sodium.
The secret to this chilaquiles recipe from Healthy Nibbles and Bites is gochujang—that fiery, sweet Korean red chili paste that makes bibimbaps so yummy. My mouth is watering already.
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Per serving: 407 cals, 12.5 g protein, 44 g carbs, 21 g fat (3.7 g sat), 5.5 g fiber, 1338 mg sodium.
Add some Southern charm to your usual egg scramble with pimento cheese and ham.
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Per serving: 305 cal, 22.5 g fat (8.5 g sat fat), 20 g protein, 810 mg sodium, 4 g carb, 1 g fiber.
If you’re a savory breakfast fan, this fried cauliflower rice recipe from Paleo Running Momma is for you—and it’s paleo-, keto-, and Whole30-friendly. Because is there ever a bad time of day for cauli rice?
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Per serving: 327 cals, 12 g protein, 13 g carbs, 5 g sugar, 25 g fat (13 g sat), 4 g fiber, 375 mg sodium.
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