20 Energy-Boosting Egg Breakfasts, Recommended by Nutritionists

Tired of scrambled eggs? Switch up your go-to morning meal with these eggcellent breakfast ideas.

Endlessly versatile and quick cooking, there’s a reason why eggs take up so much real estate on diner breakfast menus. From our perspective, the best thing about eggs is that they’re nutrition MVPs. From providing a gold-standard source of protein to offering brain-boosting vitamins and minerals galore, there are a million reasons to keep your fridge fully stocked.

Craving a protein boost first thing? We tapped into the expertise of multiple registered dietitians to uncover their favorite creative egg dish ideas, like frittatas and french toast, perfect for jumpstarting your day.

Avocado Sweet Potato Toast with Fried Egg

Level up the nutrients in your breakfast by swapping your regular bread for a slice of baked sweet potato, which offers beta-carotene and vitamin C.

Heat one 1/3-inch thick slice of baked sweet potato, with the peel on, in a toaster or toaster oven. You can also broil it in the oven until it's heated through and slightly crispy. While the sweet potato is warming, heat one teaspoon of avocado oil in a large nonstick skillet over high heat. Crack a large egg into the skillet and fry it to your desired doneness.

Top the sweet potato slice with a quarter of an avocado, sliced, and a sprinkle of flaked sea salt. Add the fried egg and about 1.5 tablespoons of store-bought salsa verde. Sprinkle with one tablespoon of chopped cilantro. Add a thinly sliced radish and finish with a few grinds of fresh black pepper.

Recipe courtesy of Patricia Bannan, MS, RDN, author of From Burnout to Balance and founder of Wellness Intelligence™.

Shaved Asparagus & Potato Frittata

This impressive dish is perfect for a brunch crowd or as a tasty meal prep that will last all week.

Preheat the oven to 375°F. Using a vegetable peeler, shave 1/2 pound of asparagus stalks into thin ribbons, discarding the tough ends; set aside. In a large bowl, whisk together ten large eggs, 1/4 cup 2% milk, 1/4 teaspoon sea salt, and black pepper until well combined. Mix in the shaved asparagus and 2 ounces of grated Manchego cheese.

Heat a 10-inch cast-iron skillet over medium heat. Add two tablespoons extra-virgin olive oil, swirling it to coat the pan. Add the white parts of 3 thinly sliced scallions, and layer two medium Yukon Gold potatoes, sliced into extra-thin rounds, in an overlapping fashion. Sprinkle with the green parts of the scallions, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook for 2 minutes. Pour the egg and asparagus mixture into the skillet, arranging the asparagus evenly. Press down gently with a spatula to ensure the asparagus is submerged. Cook on the stove until the edges of the frittata begin to set, about 5 minutes. Transfer the skillet to the oven and bake until the top is golden brown and the center is set (about 35 minutes). A knife or fork should easily pierce through the frittata. Allow to cool for 5 minutes before slicing into six wedges.

Recipe courtesy of Patricia Bannan, MS, RDN, author of From Burnout to Balance and founder of Wellness Intelligence™.

Vegetable Hash with Egg

You can easily turn any leftover vegetable into a vegetable hash breakfast topped with egg.

For a single serving, saute 1/4 cup chopped onion in a bit of olive oil in a small nonstick skillet until it is soft and beginning to brown. Add 1 cup of chopped cooked vegetables (like leftover broccoli, green beans, or grilled vegetables) and cook until warmed through. Transfer the vegetables to a plate, add a little more oil to the pan, and fry one egg to your liking. Add the egg on top of the vegetable hash and season with salt, pepper, and hot sauce.

Recipe courtesy of Ellie Krieger, RD, Food Network and PBS host, and James Beard Award-winning cookbook author.

Savory French Toast

This Savory French Toast is an earthy version of a usually sweet breakfast or brunch. Although the dish is vegetarian, it's stuffed with spices that impart a smoky sausage-like flavor.

In a large saute pan over medium heat, saute one tablespoon of non-hydrogenated plant-based spread and ½ small red onion, diced, for 8 to 10 minutes. Make cashew cream: Combine ½ cup raw unsalted cashews (plus the water they’ve been soaking in for 1 hour), ½ teaspoon lemon juice, pinch kosher salt, ¼ teaspoon ground cumin, and one tablespoon vegan cream cheese and blend in a blender or food processor until creamy; set aside. In a wide, shallow bowl, whisk together two eggs, two seeded and diced serrano chiles, two tablespoons fresh cilantro leaves, the caramelized onion, ½ teaspoon ground cumin, and ⅛ teaspoon kosher salt. Spread a spoonful of the cashew cream between 2 slices of whole wheat sourdough bread, making a sandwich. Dip the sandwich into the egg mixture until fully coated. Set aside on a parchment-lined plate. Repeat for another two slices of bread. Heat a cast iron skillet over medium-high heat. Once the skillet is hot, add a teaspoon of plant-based spread and one of the stuffed French toast sandwiches. Reduce heat to medium-low and cook 2 to 4 minutes on each side, until golden brown. Remove and cook the other sandwich. Place the French toast on a platter, squeeze fresh lemon juice over top, and sprinkle with a pinch of chaat masala (optional). Drizzle with maple syrup and serve ketchup on the side.

Recipe from EATING FROM OUR ROOTS. Copyright © 2023 by Maya Feller. Published by goop Press/Rodale Books, an imprint of Penguin Random House, LLC. Reprinted with permission.

Coffee Mug Poached Egg

With this microwave trick, you can make yourself an impressive and totally easy breakfast. To make it more filling, serve with a slice of multigrain bread.

Break one egg into a coffee mug. Cover the egg completely with water, about 1/2 cup. Microwave for 90 seconds. Drain off the water.

Recipe courtesy of Michelle Dudash, RDN, author of The Low-Carb Mediterranean Cookbook.

Baby Greens Omelet

Meet your greens quota for the day with this easy to make omelet.

Sauté a big handful of baby spinach or arugula in a small saute pan with some oil over medium heat. Crack in 2 whisked eggs with salt and pepper and stir occasionally until cooked. Sprinkle with cheese once the eggs are set, if desired.

Recipe courtesy of Michelle Dudash, RDN, author of The Low-Carb Mediterranean Cookbook.

Good Morning Breakfast

Got company? They’ll love these protein-rich burritos.

In a medium skillet, saute ½ cup diced bell peppers and ½ cup diced zucchini in olive oil until tender. Whisk five eggs, ⅓ cup cottage cheese, ⅔ cup grated cheddar, ½ teaspoon salt, and two tablespoons minced chives in a bowl. Add the egg mixture to the skillet and scramble with the veggies. Spoon the eggs evenly over four whole-grain tortillas and roll up like a burrito.

Recipe by Katie Sullivan Morford, MS, RD, RD, author of Rise & Shine: Better Breakfasts for Busy Mornings.

Pumpkin Protein Pancakes

When fall rolls around, we can’t get enough of pumpkin spice. These tasty blender pancakes hit the spot on chilly fall mornings.

Put four eggs, ½ cup rolled oats, 1 cup cottage cheese, and one teaspoon pumpkin pie spice in a blender and blend until smooth. Pour the mixture into a lightly greased skillet to form 3—to 4-inch pancakes and cook until golden on both sides.

Recipe by Katie Sullivan Morford, MS, RD, RD, author of Rise & Shine: Better Breakfasts for Busy Mornings.

Muffin Tin Spinach Frittatas

Ideal for busy mornings, these egg bites provide a super combo of protein and veggies, helping you get out the door to embrace your day.

In a medium bowl, whisk together six eggs, ¼ cup milk, two sliced scallions, 1¼ teaspoon ground turmeric, ½ teaspoon kosher salt, ½ cup crumbled feta, and 5 ounces frozen and defrosted spinach (with the liquid pressed out). Pour into six generously greased muffin tins and bake at 325° F until just firm, about 30 minutes.

Recipe by Katie Sullivan Morford, MS, RD, RD, author of Rise & Shine: Better Breakfasts for Busy Mornings.

Smoked Trout & Greens Omelet

This open-faced omelet with smoked trout packs a lot of flavor and provides a serving of greens, extra veggies, brain-healthy choline from the eggs, and omega-3s from the fish.

Whisk together two eggs and a tablespoon of any milk in a bowl, then add drained smoked trout, broken up into bite-sized pieces; set aside. Warm up a little olive oil in a nonstick pan, add a handful of halved cherry tomatoes and a big handful of baby greens, sprinkle with a pinch of salt, and cover until a little wilted, about 30 seconds. Stir until greens are fully cooked, a minute or two more, then pour the egg mixture over the veggies and cook until the whites are just set, another couple of minutes. Optional to add a dollop of plain Greek yogurt, spicy green sauce, or chili crisp on top.

Recipe courtesy of Maggie Moon, MS, RD, brain health nutrition specialist and author of The MIND Diet, 2nd edition (Simon & Schuster, 2024). The full recipe appears in The MIND Diet: 2nd Edition, available for pre-order now.

Soft Batch Granola

You’re about to hit the breakfast jackpot with just 3 ingredients, no added sugar, and the perfect combo of warm meets cold for breakfast!

Whisk together one egg, half a ripe mashed banana, and half a cup of rolled oats. Pour the mixture into a skillet over medium heat with a little olive oil and let it cook like a pancake for 4-5 minutes, until golden. Flip and break it into granola-like chunks for 1-2 minutes. Serve warm on plain Greek yogurt with berries.

Recipe courtesy of Dawn Jackson Blatner, RDN, author of The Superfood Swap.

Strawberry Protein French Toast

When you want something a little sweet for brekkie that still offers plenty of nutrients, this easy French toast hits the spot.

In a mixing bowl, combine two eggs, a 5.3-ounce container of strawberry Greek yogurt, a splash of vanilla extract, and a heavy sprinkle of cinnamon. Heat a skillet sprayed with cooking spray over medium-high heat. One at a time, soak six slices of whole grain bread in the egg/yogurt mixture, transfer to the heated pan, and cook on both sides until set. Serve topped with sliced strawberries, cinnamon, and an extra dollop of Greek yogurt. This recipe makes six servings.

Recipe by Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

Cheddar and Thyme Mini Frittatas

These little bites are amazing post-workout! You can freeze them in a freezer-safe container for up to 3 months.

Preheat the oven to 350° F. Whisk eight large eggs together in a bowl. Add 1 cup shredded sharp cheddar, ¾ cup milk, ¼ teaspoon salt + pepper, and two teaspoons fresh thyme leaves. Spray a muffin pan with cooking spray and pour the egg mixture evenly into the pan. Bake for 28 minutes or until the frittatas are golden brown on top. Cool slightly and serve.

Recipe from Everyday Snack Tray. Copyright © 2023 by Frances Largeman-Roth, RDN. Published by Revel, a division of Baker Publishing Group. Reprinted with permission.

Broccoli-Manchego Omelet

Perfect for feeding a crowd or brunch, this is a fully loaded omelet. It’s delicious with Manchego or cheddar cheese, but use whatever you have on hand.

Whisk six large eggs together in a bowl. Add ¼ cup milk and ¼ tsp salt and pepper. Coat a large skillet with ½ tsp melted butter and add the egg mixture. Cook over medium heat for 4 minutes. Add 1 cup of cooked broccoli and ½ cup of Manchego cheese to one side of the omelet. Fold in half and cook until the edges are set. Slice into six pieces and serve.

Recipe from Everyday Snack Tray. Copyright © 2023 by Frances Largeman-Roth, RDN. Published by Revel, a division of Baker Publishing Group. Reprinted with permission.

Huevos Rancheros

This spicy breakfast is guaranteed to wake you up! Remove the seeds and ribs from the jalapeno for a less spicy version.

Preheat the broiler and coat a baking sheet with nonstick spray; set aside. Heat one tablespoon of canola oil over medium-high heat in a large nonstick pan. Add 1 cup chopped onion, two minced garlic cloves, one minced jalapeno pepper, and one diced green bell pepper, and cook for 5 minutes. Add a 14.5-ounce can of diced tomatoes, two teaspoons of red wine vinegar, a 15-ounce can of drained kidney beans, and ½ teaspoon of cumin. Cook for another 5 to 6 minutes. In a separate skillet, scramble four eggs with one tablespoon of water and ¼ teaspoon salt. Place 4 corn tortillas on the prepared baking sheet, brush both sides of the tortillas with one tablespoon of canola oil, and place under the broiler until lightly browned. Remove from the oven, top with the tomato mixture and eggs, and sprinkle with ½ cup shredded cheddar cheese. Return the pan to the oven and broil until the cheese melts.

Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

This easy breakfast is a great at-work option. Bring all the individual components and assemble them when you get to your desk. Add some fresh baby arugula to the sandwich to make it even more nutritious.

Combine one tablespoon of mayo and 1½ teaspoons of basil pesto. Spread over one slice of whole-grain bread. Top with a sliced hard-boiled egg and a small sliced tomato. Top with another slice of bread, or enjoy open-faced.

Egg-White Muffin Melt

The egg yolk packs a ton of nutrients, but this option helps you maximize the protein content of your breakfast.

Scramble three egg whites in a nonstick pan with a bit of oil. Cover half a whole-grain English muffin with ½ cup spinach and the other half with a slice of cheddar cheese. Place in the toaster oven until cheese is melted. Top with the scrambled egg whites and a slice of tomato.

Poached Egg

A beautifully poached egg is a lovely, nutrient-rich topping for avocado toast or a grain bowl. Fresh eggs work best for poaching.

Crack an egg into a small bowl. Bring a medium saucepan of water to a boil; reduce heat to low. Add one tablespoon of vinegar to the water, then stir the water with a spatula to create a vortex. Pour the egg into the center of the vortex and cook for 3 minutes. Use a slotted spoon to remove it.

Chicken and Potato Hash with Fried Eggs

Use up last night’s rotisserie chicken in this savory, protein-packed dish.

Heat one tablespoon of extra-virgin olive oil over medium-high heat in a large skillet. Add two finely chopped onions and saute until soft, about 5 minutes. Add ¼ teaspoon dried rosemary and cook 1 minute more. Add two medium peeled and cubed potatoes and ⅓ cup water to the skillet. Reduce heat to low, cover, and cook for 10 minutes, until tender. Add one tablespoon extra-virgin olive oil, 1 cup chopped chicken, and ¼ teaspoon each salt and pepper to the skillet. Stir occasionally, allowing the hash to brown evenly all over, about 10 minutes. Transfer to a plate. Heat one tablespoon of unsalted butter in the skillet. Add four eggs, season with ¼ teaspoon salt and pepper, and cook until the edges of the eggs are golden and the yolks are set, about 5 minutes. Serve the eggs over the hash.

BET Egg Sandwich

BLTs are tasty, but have you tried a BET (bacon, egg, and tomato)? Skip the drive-through and make this breakfast classic yourself. Note that this makes two sandwiches.

Microwave 2 strips of turkey bacon for 3 minutes or until crisp; set aside. Whisk six eggs or 11/4 cups of egg whites with salt and pepper. Coat a nonstick skillet with cooking spray and heat over medium-high heat. Add the eggs and cook for about 11/2 minutes until set. Divide the eggs over two slices of toasted whole-grain bread. Sprinkle evenly with ½ cup shredded cheddar cheese, top with turkey bacon, plum tomato slices, and an additional slice of toasted bread.

Related: If You're Stumped on How to Eat Healthy, This 7-Day Diet Plan Can Help

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