Egg Nutrition Center Blog

Breakfast Eaters Reap the Benefits

For various reasons, breakfast is one of the most commonly skipped meals of the day. We all lead busy lives and often in the morning, we are more worried about getting our coffee than something to eat! However, research has repeatedly demonstrated the importance of making time for even a quick morning meal.

The Huffington Post recently featured a slide show on the many benefits of breakfast. The article shared research on breakfast eaters, showing that they tend to be leaner, have lower serum cholesterol levels and better overall health. Additionally, studies report that breakfast eaters consume more nutrients, experience improved memory and report feeling more energized than those who skip.

Moreover, as mentioned in the article, there are some foods that may have additional benefits. Choosing high-quality protein foods, like eggs, in place of breakfast options high in carbohydrates has been shown to provide greater satiety and contribute to reduced caloric intake throughout the day.

Research by VanderWal et al. found that an egg breakfast had a greater effect on subsequent food consumption, when compared to a bagel breakfast. Those who ate the egg breakfast consumed significantly less at lunch and over the course of the entire day.

In a later study, the authors investigated these effects in the context of weight loss and found that  individuals who consumed an egg breakfast as part of a low-calorie diet lost significantly more weight than those who ate bagels for breakfast. Of note, there was no impact on the participants’ blood lipids.

For these reasons, most health professionals recognize this importance of consuming breakfast for health. Since hectic mornings make convenience of the utmost importance, below is a simple, quick breakfast idea you can share with your patients or clients.

Mexican Microwave Coffee Cup Scramble

Mexican coffee cup scramble






Prep Time: 1 minute

Cook Time: 2 minutes

Servings: 1 serving


½ c. frozen shredded hash browns

1 Egg

1 Tbsp. water

Black bean and corn salsa

Shredded Mexican cheese blend


COAT 12-oz. microwave-safe coffee mug with cooking spray.  ADD hash browns.  MICROWAVE on HIGH 1 minute.  Add egg and water; beat until blended.  MICROWAVE on HIGH 30 seconds; stir.  MICROWAVEuntil egg is almost set, 15 to 30 seconds longer. SEASON with salt and pepper, if desired.  TOP with salsa and cheese.

Nutrition (per serving):

Calories: 228, Total Fat: 10g, Saturated fat: 4g, Cholesterol: 199mg, Sodium: 320mg, Carbohydrates: 23g, Dietary Fiber: 2g, Protein: 12g, Vitamin A: 520IU, Vitamin D: 41IU, Folate: 27.7mcg, Calcium: 138.9mg, Iron: 2.3mg, Choline: 125.6mg

Author: Anna Shlachter MS, RDN, LDN