In a recent post, we talked about the benefits of eating breakfast, including improved cognitive function, better school performance and improved markers for overall health. We also highlighted research on the added benefits of including high-quality egg protein at breakfast, such as heightened satiety throughout the day.
However, on hectic mornings, convenience often trumps healthy eating. When thinking of quick breakfast ideas, carbohydrate-based options—often high in sugars—typically come to mind. While eggs are sometimes thought of as a special weekend breakfast that takes more time to cook, that certainly doesn’t have to be the case. You can find fast and easy egg recipes that take as little as 3 minutes to prepare at IncredibleEgg.org. Hard boiling eggs on Sunday for easy grab-and-go weekday breakfasts or snacks is another great strategy.
Another creative way to boost the protein of your breakfast in a hurry is to add an egg to your oatmeal during preparation, as shown below. The addition of an egg gives the oatmeal a creamy consistency, and you can even prepare it in a mug to eat on-the-go!
Prep Time: 1 minute
Cook Time: 1-1/2 to 2 minutes
Makes: 1 serving
1/3 cup milk
1 pkg. (1.23 oz) apples & cinnamon instant oatmeal
¼ cup vanilla yogurt
1. BEAT egg and milk in 2-cup microwave-safe bowl until blended. STIR IN oatmeal.
2. MICROWAVE on HIGH until liquid is absorbed and egg is set, 1-1/2 to 2 minutes; stir. TOP with yogurt.
Nutrition Information (per serving)
Calories: 292, Total fat: 9g, Saturated fat: 3g, Polyunsaturated fat: 2g, Monounsaturated fat: 3g, Cholesterol: 196mg, Sodium: 317mg, Carbohydrates: 40g, Dietary fiber: 3g, Protein: 15g, Vitamin A: 1,551.8IU, Vitamin D: 81.1IU, Folate: 122.5mcg, Calcium: 339.3mg, Iron: 4.9mg, Choline: 148.1mg