It’s important for most people to eat breakfast, particularly for weight loss. In fact, curiously, it’s one of the best predictors of longevity. People who eat breakfast live longer.
Breakfast has to be fast and easy, though, or it’s sometimes going to get skipped. Unfortunately, most of the commercial, packaged breakfast bars just won’t do the job. So let’s make a plan for painless and fast breakfasts, even when you’re on the go.
The key to a good diet breakfast is protein, and the best way to get that fast and in a healthy manner for dieting is eggs, one of the most nutritious foods available.
You don’t need a big breakfast, or even a sit-down one. In fact, just grabbing a hard-boiled egg might be enough for some people, but let’s look at ways of making that a bit more palatable with some recipes for fast and healthy egg breakfasts.
How to Make a Frittata
A frittata is a tasty, healthy breakfast that you can prepare in advance. Start by preheating your oven to 400 f. Your frittata begins with a mixture of chopped vegetables that are cooked together in an ovenproof pan on top of the stove (use a very small amount of coconut oil to prevent sticking).
You can use peppers, mushrooms, zucchini, kale, sweet potato, celery, garlic, asparagus, spinach, onion, tomato… whatever you have in the fridge, pretty much. Avoid potatoes, they are too starchy and turn to sugar too quickly when digested. You can also add a handful of pre-cooked crumbled bacon, sausage, or even sandwich meat such as smoked turkey. Fresh or dried herbs such as basil add flavor.
You want a pretty full pan of this mixture, enough to feed a small crowd. When the veggies are slightly softened, add a mixture of half a dozen eggs with a bit of milk or almond milk, as if you’re making an omelet… with a special ingredient. Mix a couple of handfuls of grated cheese into the liquid (Parmesan or cheddar work well) before you pour it into the pan.
Cook over medium heat until the edges set, which will take about 5-8 minutes, then move the whole pan to the oven and switch the oven to broil. Cook until lightly browned, which will take about 3 minutes. You can sprinkle a little more cheese to brown on top for the last minute if you like. Watch it carefully so it doesn’t burn. Slice it like pie and enjoy a piece for breakfast.
The additional slices can be frozen or refrigerated and are ready to eat cold, or reheated in the microwave when you’re in a rush. So one frittata can provide a week’s worth of really fast and healthy egg breakfasts, including vegetables! If you like more specific recipes or are looking for ideas, you can Google “frittata recipe”.
Three More Ways To Cook Eggs
If you’re really too rushed to cook (or in a hotel room), you can even cook eggs in the microwave. Here’s three ways:
- Beat a couple in a cup with a little water or milk, microwave, and you have scrambled eggs.
- Break them into a cup of water and microwave, and you have poached eggs.
- You can even cook a sunny-side up egg in a microwave – break it on to a plate, just barely pierce the yolk so it won’t burst, and microwave.
You’ve just created a high protein instant breakfast to go, which can be put on a gluten-free corn tortilla to make a breakfast burrito if you need to run out the door. A little salsa and it will be both tasty and healthy.
While I don’t recommend microwave cooking as the healthiest alternative, it definitely beats skipping breakfast and letting your blood sugar get out of control.
If you want to see a video version of the three ways to cook eggs in a microwave, check out the crazy Russian Hacker:
What about Eggs and Cholesterol?
There’s not a lot of need to panic about eggs and cholesterol, as long as you are cooking only with healthy fats. While there were initial concerns about the amount of cholesterol in eggs (especially egg yolks), it turns out that your body produces less when you get more in your diet.
Healthy people can safely eat up to three eggs per day. Try to avoid toast with your eggs, however. Eating bread definitely raises your blood sugar quickly, and needs to be limited or avoided, which is why I recommend gluten-free tortillas.
You may also want to read our previous article for more healthy breakfast ideas for weight loss.