CHAPTER 1 Everything Eggs

Egg-based breakfasts are a fantastic way to start the day, especially when they’re as easy, filling, and delicious as these. EggaMuffins (egg sandwiches), egg mugs (scrambles made in the microwave!), omelettes, and more . . . They’re all here!

Need-to-Know Egg Mug Info!

• You need a LARGE microwave-safe mug—the egg mixture will rise and puff as it cooks. HG pick: a tall, wide mug with a 16-ounce capacity. No big mugs in your kitchen? Grab a sizeable microwave-safe bowl instead!

• Don’t forget to mist the mug with nonstick spray. Spritz the sides as well as the bottom. Otherwise, some of your breakfast may stick to the mug . . .

• Immediately after eating, soak the mug with soapy water. This will make cleanup a snap!

• Rather cook your scramble in a skillet? Do it! Just spritz a skillet with nonstick spray, and cook your ingredients over medium heat, following the recipe indicators (until softened, until set, etc.).

Egg-White Assistance . . .

Using fresh whites from a shell? Here’s a handy conversion chart!

¼ cup egg whites = about 2 large egg whites

⅓ cup egg whites = about 3 large egg whites

½ cup egg whites = about 4 large egg whites

Double-Cheese Veggie EggaMuffin with berries

Entire recipe: 313 calories, 7.5g fat, 645mg sodium, 43g carbs, 14g fiber, 10.5g sugars, 23g protein

One 100-calorie flat sandwich bun or light English muffin

1 large tomato slice

1 tablespoon chopped bell pepper

1 tablespoon chopped onion

⅓ cup egg whites or fat-free liquid egg substitute

Dash garlic powder

Dash onion powder

Dash black pepper

1 wedge The Laughing Cow Light Creamy Swiss cheese

1 slice Sargento Reduced Fat Medium Cheddar cheese

1 cup raspberries and/or blackberries

You’ll Need: medium microwave-safe bowl (or wide microwave-safe mug), nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and top the bottom half with tomato.
In a medium microwave-safe bowl (or wide microwave-safe mug) sprayed with nonstick spray, microwave bell pepper and onion for 45 seconds, or until softened.
Add egg whites/substitute, seasonings, and cheese wedge, breaking the wedge into pieces. Mix well. Microwave for 1 minute. Gently stir and microwave for 30 seconds, or until set.
Transfer egg “patty” to the tomato-topped bun/muffin half.
Top with cheese slice and the other bun/muffin half. If you like, microwave for 15 seconds, or until cheese has melted.
Serve with berries.

MAKES 1 SERVING

Open-Faced Pizza EggaMuffin with strawberries

Entire recipe: 314 calories, 6g fat, 650mg sodium, 49g carbs, 12g fiber, 16g sugars, 22g protein

One 100-calorie flat sandwich bun or light English muffin

2 tablespoons canned crushed tomatoes

2 dashes garlic powder

2 dashes onion powder

2 dashes Italian seasoning

2 tablespoons chopped onion

2 tablespoons chopped bell pepper

⅓ cup egg whites or fat-free liquid egg substitute

2 tablespoons shredded part-skim mozzarella cheese

3 slices turkey pepperoni, chopped

1 teaspoon grated Parmesan cheese

1½ cups sliced strawberries

You’ll Need: microwave-safe plate, small bowl, large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and place on a microwave-safe plate.
In a small bowl, stir a dash of each seasoning into crushed tomatoes. Spread onto bun/muffin halves.
Spray a large microwave-safe mug with nonstick spray. Microwave onion and pepper for 1½ minutes, or until softened.
Blot away excess moisture. Add egg whites/substitute and remaining dash of each seasoning. Mix well. Microwave for 45 seconds. Stir and microwave for another 45 seconds, or until set.
Divide egg scramble between bun/muffin halves. Sprinkle with mozzarella cheese, top with chopped pepperoni, and sprinkle with Parm. Microwave for 20 seconds, or until mozzarella cheese has melted and pepperoni is hot.
Serve with strawberries.

MAKES 1 SERVING

Turkey Cheddar EggaMuffin with fruit

Entire recipe: 313 calories, 8.5g fat, 530mg sodium, 37g carbs, 12g fiber, 7g sugars, 28g protein

One 100-calorie flat sandwich bun or light English muffin

½ tablespoon light whipped butter or light buttery spread

1 large tomato slice

⅓ cup egg whites or fat-free liquid egg substitute

Dash garlic powder

Dash onion powder

Dash black pepper

1 ounce (1 to 2 slices) no-salt-added turkey breast

1 slice Sargento Reduced Fat Medium Cheddar cheese

¾ cup raspberries and/or blackberries or 50 calories’ worth of another fruit (here)

You’ll Need: medium microwave-safe bowl (or wide microwave-safe mug), nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and spread with butter. Top the bottom half with tomato.
In a medium microwave-safe bowl (or wide microwave-safe mug) sprayed with nonstick spray, combine egg whites/substitute with seasonings, and mix well. Microwave for 1 minute. Gently stir and microwave for 30 seconds, or until set.
Transfer egg “patty” to the tomato-topped bun/muffin half. Top with turkey, cheese, and the other bun/muffin half.
If you like, microwave for 15 seconds, or until cheese has melted.
Serve with fruit.

MAKES 1 SERVING

Guac ’n Veggie B-fast Tostada with fruit

Entire recipe: 330 calories, 7.5g fat, 590mg sodium, 50g carbs, 17g fiber, 12.5g sugars, 27g protein

1 medium-large high-fiber flour tortilla with 110 calories or less

1 ounce (about 2 tablespoons) mashed avocado

2 tablespoons fat-free plain Greek yogurt

⅛ teaspoon plus 1 dash onion powder

⅛ teaspoon plus 1 dash garlic powder

Dash chili powder

1 cup chopped spinach leaves

1 cup chopped mushrooms

½ cup chopped bell pepper

½ cup egg whites or fat-free liquid egg substitute

¼ cup seeded and diced tomato

¾ cup raspberries and/or blackberries or 50 calories’ worth of another fruit (here)

You’ll Need: baking sheet, nonstick spray, small bowl, large microwave-safe mug, medium bowl

Prep: 10 minutes

Cook: 15 minutes

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Lay tortilla on the sheet, and bake until slightly crispy, about 4 minutes.
Flip tortilla, and bake until crispy with lightly browned edges, about 4 more minutes.
Meanwhile, in a small bowl, mix avocado with yogurt until uniform. Stir in a dash of each seasoning.
In a large microwave-safe mug, combine spinach, mushrooms, and pepper. Microwave for 2 minutes, or until softened. Transfer to a medium bowl, and blot away excess moisture.
Spray the mug with nonstick spray. Add egg whites/substitute and remaining ⅛ teaspoon each onion powder and garlic powder. Microwave for 1 minute. Stir and microwave for 30 seconds, or until set.
Spread tortilla with avocado mixture. Top with egg scramble, veggies, and tomato.

Serve with fruit.

MAKES 1 SERVING

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Eggs Bene-chick B-fast with fruit

Entire recipe: 315 calories, 8g fat, 623mg sodium, 41g carbs, 8.5g fiber, 20.5g sugars, 20.5g protein

Half of a light English muffin

1½ ounces (about 3 slices) reduced-sodium ham

1 tablespoon fat-free plain Greek yogurt

1 teaspoon Dijon mustard

1 teaspoon light whipped butter or light buttery spread

1 drop lemon juice

5 asparagus spears, tough ends removed

1 teaspoon white vinegar

1 large egg

2 large tomato slices

1 cup grapefruit sections or 100 calories’ worth of another fruit (here)

You’ll Need: plate, small microwave-safe bowl, wide microwave-safe bowl, medium pot, small shallow bowl, slotted spoon

Prep: 10 minutes

Cook: 10 minutes

If you like, lightly toast muffin half. Top with ham, and plate muffin half.
To make the sauce, in a small microwave-safe bowl, combine yogurt, mustard, butter, and lemon juice. Mix until uniform.
Place asparagus in a wide microwave-safe bowl with 2 tablespoons water. Cover and microwave for 1 minute and 15 seconds, or until softened. Drain excess water, and cover to keep warm.
Fill a medium pot with 2 inches of water. Add vinegar, and bring to a boil. Once boiling, lower temperature until a steady simmer is reached.
Crack egg into a small shallow bowl. Give water a stir, and gently add egg. Cook until egg white is mostly opaque, 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one).
Using a slotted spoon, carefully transfer egg to a layer of paper towels. Once excess water has been absorbed, transfer egg to the muffin half.

Microwave sauce until hot, about 20 seconds, and stir. (If you prefer a thinner sauce, add a bit of water.) Spoon over egg.

Serve with asparagus, tomato, and fruit.

MAKES 1 SERVING

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Over-Medium Egg Sandwich with fruit

Entire recipe: 330 calories, 10g fat, 400mg sodium, 45g carbs, 10.5g fiber, 23.5g sugars, 20.5g protein

2 slices light bread

¼ cup spinach leaves

1 slice Sargento Reduced Fat Medium Cheddar cheese

1 large egg

1¼ cups orange segments or 100 calories’ worth of another fruit (here)

Optional topping: black pepper

You’ll Need: skillet, nonstick spray, microwave-safe plate (optional)

Prep: 5 minutes

Cook: 5 minutes or less

Toast bread, if you like, and top one slice with spinach and cheese.
Bring a skillet sprayed with nonstick spray to medium-low heat. Cook egg until white is fully cooked and yolk is mostly cooked, 1 to 2 minutes per side, flipping carefully.
If you like, place cheese-topped bread slice on a microwave-safe plate, and microwave for 15 seconds, or until cheese has melted. Top with egg and the other bread slice.
Serve with fruit.

MAKES 1 SERVING

Top Turkey Egg Mug with bun and berries

Entire recipe: 310 calories, 6g fat, 646mg sodium, 38g carbs, 12g fiber, 8g sugars, 28.5g protein

One 100-calorie flat sandwich bun or light English muffin

½ tablespoon light whipped butter or light buttery spread

½ cup egg whites or fat-free liquid egg substitute

⅛ teaspoon onion powder

⅛ teaspoon garlic powder

Dash black pepper

1 ounce (1 to 2 slices) chopped no-salt-added turkey breast

2 tablespoons seeded and diced tomato

1 wedge The Laughing Cow Light Creamy Swiss cheese

¾ cup raspberries and/or blackberries

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and spread with butter.
Spray a large microwave-safe mug with nonstick spray. Add egg whites/substitute and seasonings. Stir, and microwave for 1 minute.
Stir in turkey, tomato, and cheese wedge, breaking the wedge into pieces. Microwave for 1 more minute, or until set.
Serve with berries and buttered bun/muffin.

MAKES 1 SERVING

Chicken Feta Egg Mug with bun and fruit

Entire recipe: 327 calories, 6g fat, 625mg sodium, 44g carbs, 13.5g fiber, 11.5g sugars, 29g protein

One 100-calorie flat sandwich bun or light English muffin

½ tablespoon light whipped butter or light buttery spread

½ cup egg whites or fat-free liquid egg substitute

2 tablespoons finely chopped bagged sun-dried tomatoes

⅛ teaspoon onion powder

⅛ teaspoon garlic powder

Dash black pepper, or more for topping

1 ounce cooked and chopped skinless chicken breast

1 tablespoon crumbled reduced-fat feta cheese

½ tablespoon chopped fresh basil

¾ cup raspberries and/or blackberries or 50 calories’ worth of another fruit (here)

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and spread with butter.
In a large microwave-safe mug sprayed with nonstick spray, combine egg whites/substitute, sun-dried tomatoes, and seasonings. Mix well, and microwave for 1 minute.
Stir in chicken, cheese, and basil. Microwave for 1 minute, or until set.
Serve with fruit and buttered bun/muffin.

MAKES 1 SERVING

HG Alternative

If you can only find sun-dried tomatoes that are packed in oil, drain and rinse them really well, and then pat dry. This will get rid of excess fat.

Open-Faced Avocado EggaMuffin with fruit

Entire recipe: 319 calories, 8.5g fat, 642mg sodium, 41g carbs, 14g fiber, 9g sugars, 21.5g protein

One 100-calorie flat sandwich bun or light English muffin

½ tablespoon light whipped butter or light buttery spread

2 large tomato slices

¾ ounce thinly sliced avocado (about ⅕ of an avocado)

½ cup chopped spinach leaves

½ cup egg whites or fat-free liquid egg substitute

⅛ teaspoon onion powder

⅛ teaspoon garlic powder

Dash black pepper

1 wedge The Laughing Cow Light Creamy Swiss cheese

¾ cup raspberries and/or blackberries or 50 calories’ worth of another fruit (here)

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and spread with butter.
Top each half with a tomato slice, and evenly divide avocado between the halves.
In a large microwave-safe mug sprayed with nonstick spray, microwave spinach for 30 seconds, or until wilted.
Blot away excess moisture. Add egg whites/substitute and seasonings, stir, and microwave for 1 minute.
Mix in cheese wedge, breaking it into pieces. Microwave for 1 more minute, or until set.
Evenly top bun/muffin halves with egg scramble.
Serve with fruit.

MAKES 1 SERVING

Black Bean ’n Cheese Egg Mug with bun and fruit

Entire recipe: 326 calories, 7.5g fat, 619mg sodium, 45.5g carbs, 14g fiber, 9g sugars, 24.5g protein

One 100-calorie flat sandwich bun or light English muffin

½ tablespoon light whipped butter or light buttery spread

¼ cup chopped bell pepper

2 tablespoons chopped onion

½ cup egg whites or fat-free liquid egg substitute

⅛ teaspoon onion powder

⅛ teaspoon garlic powder

Dash chili powder

Dash ground cumin

2 tablespoons shredded reduced-fat cheddar cheese

2 tablespoons canned black beans, drained and rinsed

¾ cup raspberries and/or blackberries or 50 calories’ worth of another fruit (here)

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like, and spread with butter.
In a large microwave-safe mug sprayed with nonstick spray, microwave pepper and onion for 1½ minutes, or until softened.
Blot away excess moisture. Add egg whites/substitute and seasonings, stir, and microwave for 1 minute.
Stir in cheese and beans. Microwave for 45 seconds, or until set.
Serve with fruit and buttered bun/muffin.

MAKES 1 SERVING

Open-Faced Caprese EggaMuffin with strawberries

Entire recipe: 324 calories, 9g fat, 494mg sodium, 43.5g carbs, 10.5g fiber, 13g sugars, 23g protein

One 100-calorie flat sandwich bun or light English muffin

2 large tomato slices

½ cup egg whites or fat-free liquid egg substitute

2 tablespoons shredded part-skim mozzarella cheese

1 tablespoon finely chopped fresh basil

1 teaspoon extra-virgin olive oil

1½ cups strawberries

You’ll Need: large microwave-safe mug, nonstick spray

Prep: 5 minutes

Cook: 5 minutes or less

Toast bun/muffin halves, if you like. Top each half with a tomato slice.
In a large microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1 minute.
Stir in cheese, and microwave for 1 more minute, or until set.
Divide egg mixture between bun/muffin halves, sprinkle with basil, and drizzle with olive oil.
Serve with strawberries.

MAKES 1 SERVING

Cheesed-Up Spinach B-fast Tostada with orange segments

Entire recipe: 312 calories, 6g fat, 618mg sodium, 38.5g carbs, 7.5g fiber, 19.5g sugars, 23g protein

1 teaspoon light whipped butter or light buttery spread

One 6-inch corn tortilla

2 cups chopped spinach leaves

2 teaspoons grated Parmesan cheese

¼ teaspoon garlic powder

1 wedge The Laughing Cow Light Creamy Swiss cheese

½ cup egg whites or fat-free liquid egg substitute

2 tablespoons finely chopped bagged sun-dried tomatoes

¾ cup orange segments

You’ll Need: skillet, plate, medium microwave-safe bowl, nonstick spray

Prep: 5 minutes

Cook: 10 minutes

Bring a skillet to medium-high heat. Add butter, and let it coat the bottom. Cook tortilla until lightly browned, about 2 minutes per side. Transfer to a plate.
In a medium microwave-safe bowl, microwave spinach for 30 seconds, or until wilted. Blot away excess moisture. Add Parmesan cheese, ⅛ teaspoon garlic powder, and cheese wedge, breaking the wedge into pieces. Mix thoroughly.
Spread mixture onto the tortilla.
Spray skillet with nonstick spray, and bring to medium heat. Add egg whites/substitute, sun-dried tomatoes, and remaining ⅛ teaspoon garlic powder. Cook and scramble for about 2 minutes, until fully cooked.

Place scramble over the loaded tostada, and serve with orange segments.

MAKES 1 SERVING

HG Alternative

If you can only find sun-dried tomatoes that are packed in oil, drain and rinse them really well, and then pat dry. This will get rid of excess fat.

Half ’n Half Scramble with fruit

Entire recipe: 330 calories, 9g fat, 580mg sodium, 38g carbs, 4.5g fiber, 23.5g sugars, 27.5 protein

1 large egg

½ cup egg whites or fat-free liquid egg substitute

⅛ teaspoon garlic powder

⅛ teaspoon black pepper

⅔ cup chopped mushrooms

⅔ cup chopped bell pepper

⅔ cup chopped onion

2½ tablespoons shredded reduced-fat Mexican-blend cheese

3 tablespoons salsa or pico de gallo with 90mg sodium or less per 2-tablespoon serving

½ cup grapes or 50 calories’ worth of another fruit (here)

You’ll Need: medium-large bowl, whisk, large skillet with a lid, nonstick spray

Prep: 5 minutes

Cook: 10 minutes

In a medium-large bowl, combine egg, egg whites/substitute, garlic powder, and black pepper. Whisk thoroughly.
Bring a large skillet sprayed with nonstick spray to medium heat. Add mushrooms, bell pepper, and onion. Cook and stir until softened and lightly browned, about 4 minutes.
Reduce heat to medium low, and add egg mixture to the skillet. Cook and scramble for about 4 minutes, until fully cooked.
Remove from heat, and stir in cheese.
Serve topped with salsa/pico de gallo and alongside fruit.

MAKES 1 SERVING

Breakfast Soft Tacos

Entire recipe: 318 calories, 6g fat, 615mg sodium, 36g carbs, 6g fiber, 4g sugars, 28.5g protein

2 tablespoons chopped onion

⅔ cup egg whites or fat-free liquid egg substitute

Dash garlic powder

Dash chili powder

Dash black pepper

¼ cup canned black beans, drained and rinsed

3 tablespoons shredded reduced-fat Mexican-blend cheese

Two 6-inch corn tortillas

¼ cup chopped tomato

You’ll Need: large microwave-safe mug, nonstick spray, microwave-safe plate

Prep: 5 minutes

Cook: 5 minutes or less

In a large microwave-safe mug sprayed with nonstick spray, microwave onion until soft, about 1 minute.
Add egg whites/substitute and seasonings. Microwave for 1 minute. Stir in black beans, and microwave for 30 seconds, or until egg is set. Stir in cheese.
Microwave tortillas on a microwave-safe plate for 10 seconds, or until warm. Evenly divide egg mixture between the centers of the tortillas. Top with tomato, and fold ’em up.

MAKES 1 SERVING

Open-Faced Poached EggaMuffin with fruit

Entire recipe: 327 calories, 10.5g fat, 520mg sodium, 45g carbs, 11g fiber, 14.5g sugars, 20.5g protein

1 light English muffin

2 large tomato slices

1 teaspoon white vinegar

2 large eggs

2 cups spinach leaves

⅛ teaspoon garlic powder

⅛ teaspoon onion powder

Dash salt

3 dashes black pepper

⅔ cup orange segments or 50 calories’ worth of another fruit (here)

You’ll Need: plate, medium pot, small shallow bowl, slotted spoon, skillet, nonstick spray

Prep: 5 minutes

Cook: 20 minutes

Toast bun/muffin halves, if you like, and top each half with a tomato slice. Plate muffin halves.
Fill a medium pot with 2 inches of water. Add vinegar, and bring to a boil. Once boiling, lower temperature until a steady simmer is reached.
Crack one egg into a small shallow bowl. Give water a stir, and gently add egg. Cook until egg white is mostly opaque, 3 to 5 minutes (3 for a runnier egg, 5 for very firm one).
Using a slotted spoon, carefully transfer egg to a layer of paper towels to absorb excess water. Repeat process with remaining egg.
Bring a skillet sprayed with nonstick spray to medium-high heat. Add spinach, garlic powder, onion powder, salt, and a dash of pepper. Cook and stir until wilted, about 2 minutes.

Evenly divide spinach between muffin halves. Top each muffin half with a poached egg and a dash of pepper.

Serve with fruit.

MAKES 1 SERVING

Portabella Poached Egg with fruit-topped yogurt

Entire recipe: 323 calories, 9g fat, 496mg sodium, 38.5g carbs, 5g fiber, 29g sugars, 23.5g protein

1 portabella mushroom cap (stem removed)

1 cup spinach leaves

Dash salt

1 teaspoon white vinegar

1 large egg

1 slice Sargento Reduced Fat Medium Cheddar cheese

1 large tomato slice

6 ounces (about ¾ cup) fat-free vanilla yogurt

½ cup chopped apple

Optional: black pepper

You’ll Need: baking sheet, nonstick spray, medium pot, small shallow bowl, slotted spoon, plate, medium bowl

Prep: 10 minutes

Cook: 20 minutes

Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
Place mushroom cap on the sheet, rounded side down. Bake until tender, about 15 minutes. Remove sheet, but leave oven on.
Meanwhile, bring a medium pot sprayed with nonstick spray to medium-high heat. Add spinach and salt. Cook and stir until wilted, about 1 minute. Remove from heat, and blot away excess moisture.
Clean pot, and fill with 2 inches of water. Add vinegar, and bring to a boil. Once boiling, lower temperature until a steady simmer is reached.
Crack egg into a small shallow bowl. Give water a stir, and gently add egg. Cook until egg white is mostly opaque, 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one).
Using a slotted spoon, carefully transfer egg to a layer of paper towels to absorb excess water.

Blot excess moisture from mushroom cap, and top with cheese slice. Bake until cheese begins to melt, 1 to 2 minutes. Transfer to a plate, and top with tomato, spinach, and egg. If you like, sprinkle with black pepper.

In a medium bowl, top yogurt with apple. Serve with egg-topped portabella.

MAKES 1 SERVING

Strawberry Stuffed Omelette with PB-topped English muffin

Entire recipe: 326 calories, 7.5g fat, 576mg sodium, 32.5g carbs, 6g fiber, 13g sugars, 32g protein

Half of a 100-calorie sandwich bun or light English muffin

2½ teaspoons creamy peanut butter

¾ cup sliced strawberries

⅛ teaspoon cinnamon

1 tablespoon low-sugar strawberry preserves

1 cup egg whites or fat-free liquid egg substitute

You’ll Need: medium bowl, medium skillet with a lid, nonstick spray, plate

Prep: 5 minutes

Cook: 5 minutes

Toast bun/muffin half, if you like, and spread with peanut butter.
In a medium bowl, sprinkle strawberries with cinnamon. Add preserves, and stir to coat.
Bring a medium skillet sprayed with nonstick spray to medium-low heat. Add egg whites/substitute, and let it coat the bottom of the skillet.
Cover and cook without stirring for 3 minutes, or until just set.
Evenly distribute strawberry mixture onto one half of the omelette. Fold the bare half over the filling, and slide your stuffed omelette onto a plate. Serve with PB-topped bun/muffin half.

MAKES 1 SERVING