I have a friend who recently went to see a functional doctor, with a specific purpose. This doctor prescribed her a high protein meal plan. Among other recommendations, my friend has to eat eggs for breakfast several times a week, accompanied by a small portion of vegetables and fat.
A month after the consultation my friend was desperate, completely fed up with plain scrambled eggs, fried eggs, and boiled eggs …
Chatting with her, I started to brainstorm on how she could cook her eggs without detracting from the food plan, that is, without unbalancing the intended distribution between protein, carbohydrates and fats but still be tasty and exciting.
Eggs: Perfect For Every Meal!
This post is the outcome of that chat: many ways to cook eggs for breakfast. Of course, you can also do them for lunch and dinner – I often do!
The portions are sized for two whole eggs, for one person. Multiply the quantities if you’re feeding others.
Scrambled Eggs
- Classic seasoning: salt and pepper (s & p).
- The Mediterranean seasoning I: s & p + fresh oregano (1 teaspoon) or dried oregano (1/4 teaspoon); add the herbs while whisking the eggs, before placing them in the frying pan.
- The Mediterranean seasoning II: s & p + 1/2 teaspoon chopped fresh basil; proceed as described above.
- The Mediterranean seasoning III: s & p + 1 teaspoon of pesto mixed when whisking the eggs, before placing them in the frying pan.
- French seasoning: s & p + 1 teaspoon chopped chives; you can add the herbs when you whisk the eggs or already on the plate, it works well in both ways.
- Fast-food seasoning: s & p + 1 teaspoon unsweetened ketchup (or passata).
Frittatas & Omelets
A frittata is an open omelet. These recipe suggestions work for both formats.
You can prepare your omelet two different ways:
- The usual way: whisk the eggs with a fork and add the seasonings; place in the skillet and let the bottom layer of the eggs cook gently before folding with the help of two spoons or spatulas.
- The fluffy way: separate the egg yolks from whites; whisk the egg yolks the usual way and add your seasonings; whisk the egg whites until soft peaks form; incorporate the whites with the yolks by folding gently with a metal spoon. Place in a preheated skillet and cook it as usual (described above). You will get a much softer – fluffy – end result. Also works for an egg-white-only omelet, if you feel like it.
To prepare a frittata:
- Preheat the oven to 180º (no fan).
- Place a rack in the middle of the oven.
- Use a non-stick oven-proof skillet.
- Begin by preparing the omelet the usual way, with the skillet on the stove; when the eggs are cooked underneath, instead of folding them to make an omelet, place the skillet in the oven. It may take 5 to 10 minutes to set, depending on the oven, the skillet and the actual ingredients.
Safety tip: beware of the hot long handles… they tend to touch our arms when we least expect.
Recipes
- Dice four cherry tomatoes and chop two basil leaves; mix with the eggs while you whisk them.
- Wash and slice half a cup of spinach and six cubes of feta cheese; spread on the eggs in the skillet, before folding the omelet or before putting in the oven for the frittata.
- Cut two tablespoons of red pepper cubes and take a pinch of chili flakes; heat 1 teaspoon of coconut oil in the frying pan, sauté the red pepper with the chili flakes, add the eggs and prepare as described above, for the omelet or the frittata.
- In a dry skillet, fry 1 tablespoon of small strips of bacon or ham (no need for added fat). Add to the eggs at the time of whisking or spread over the eggs in the skillet. The latter looks nicer. For those who like it, a teaspoon of chopped parsley will give a nice touch of freshness to this frittata.
- Slice two chestnut or white mushrooms. If you’re making an omelet, do as in the case of the peppers: sauté slightly before adding the eggs to the skillet. In the case of the frittata, it looks better if the mushrooms are arranged over the eggs as if it were a tart.
Soft Boiled & Fried Eggs (Sunny Side Up)
Place whole eggs (and shelled) in boiling water for 3 or 4 minutes; remove with a slotted spoon – it’s a large spoon with holes – and put in own cups. They are easy to find and usually very cute.
When you cut open the soft boiled egg, you can season it:
- with sea salt;
- with freshly ground black pepper;
- with a drop of truffle oil.
Any of these seasonings also work, I like them sunny side up. The yolk just begs to be seasoned.
Alternative sides to soak in a perfectly runny yolk:
- rye toast, or your favorite bread;
- bell pepper, cucumber or carrot, cut into sticks.
There you have it: many alternatives for a protein-rich breakfast.Now you’ll never say healthy eating is monotonous again …
What About You, Do You Have Other Egg-Based Recipes To Share?
Do not forget, if you do not have the shopping list and the weekly planning sheets, download them now and use them to plan the egg recipes you want to try.
