1. Egg White Oatmeal
Can you spare three minutes in the morning to make breakfast? Then you have time to prepare Egg White Oatmeal. Follow Julie from Peanut Butter Fingers’s lead and see how she makes her masterpiece in the microwave. Oatmeal is healthy on its own, but when you add egg whites to the mix, you amp up the nutritional profile of your breakfast, while also making your oats more voluminous and tasty. You won’t even be able to detect an eggy taste in this Egg White Oatmeal, but you may notice how perfectly a protein-packed breakfast can start your day.
½ cup quick cooking oats
1 ripe banana
½ cup milk of your choice
¾ cup liquid egg whites
½ teaspoon cinnamon
Peel and mash banana. Stir banana and remaining ingredients together in a medium-size bowl. Microwave on high for three minutes, stirring after 75 seconds and then again every 30 to 45 seconds until three minutes are up. Top with your favorite toppings.
2. Mushroom and Egg White Omelet
With this breakfast from Real Simple, you can get your protein and keep your cholesterol levels at bay, too. This Mushroom and Egg White Omelet is a nutritional powerhouse and the recipe requires only a handful of ingredients you likely already have in your pantry. Egg whites, mushroom, and scallions cook together with a bit of cheese to yield a morning meal that tastes more decadent than it is, and this is one example of a breakfast that can be enjoyed guiltlessly on a slow weekend or busy work day.
2 tablespoons olive oil
4 button mushrooms, sliced
2 scallions, sliced
4 large egg whites
Kosher salt and black pepper
1 ounce cheddar, shredded
Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the mushrooms and scallions and cook, stirring often, until tender, 2 to 3 minutes; remove from the skillet.
In a medium bowl, beat the egg whites with ¼ teaspoon each salt and pepper. Return the skillet to medium heat, heat the remaining tablespoon of oil, then cook the egg whites until they begin to set, 1 to 2 minutes. Top with the vegetables and cheddar. Fold the egg whites over the filling.
3. Egg White Breakfast Muffins
Have your muffins and get your protein, too, via this recipe from Ambitious Kitchen. Egg Muffins are the best of both worlds, as they are pre-portioned, packed with protein, low carb, and gluten-free. This recipe yields 12 muffins, meaning you can plan ahead and eat these on the go, or leisurely enjoy them at the breakfast table. Grab your eggs, cheese, yogurt, and preheat the oven. Starting your day off on a healthy foot never tasted so good.
2½ cups egg whites
¾ cup reduced-fat shredded cheese of choice
2 tablespoons of skim milk or plain greek yogurt
Salt and pepper
Preheat oven to 350 degrees Fahrenheit. Spray 12-cup muffin tin with nonstick cooking spray, you can also line with muffin tins, just make sure you spray the inside of the muffin tins.
Fill each muffin tin ¼ to ⅓ full with veggies and herbs of choice. Add in 1 tablespoon of cheese to each muffin tin.
In medium bowl whisk together egg whites, eggs, and milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies already in each tin. Bake for 20 to 30 minutes or until risen and slightly golden on top. Let cool for a few minutes, then remove from tin.
4. Herbed Poached Eggs on Wheat
We’re wrapping things up with a wheat bread remix. Instead of eating peanut butter or cinnamon sugar on toast for breakfast, try this recipe featured on BeachBody and go savory with poached egg whites and herbs. Poaching egg whites is easy, and this food formula couldn’t be simpler. Your breakfast can be on the table in 20 minutes or less, and with a hearty and satisfying combination of protein and carbs, you won’t worry about starting work on an empty stomach.
2 cups hot water
1 teaspoon vinegar
3 large egg whites
1 slice low-sodium sprouted whole-grain bread, toasted
3 fresh tarragon sprigs, finely chopped
Bring water to boil in medium saucepan over medium-high heat. Add vinegar; reduce heat to maintain a gentle boil.
Place egg whites into a small bowl. Hold bowl close to the water’s surface and slip the egg whites into the water; cook for about 3 to 4 minutes, or until whites are completely set. Gently lift egg whites out of water. Place egg whites on toast; sprinkle with tarragon.