3 Quick and Easy Egg Recipes for Breakfast

Breakfast is the most important meal of the day. We understand that weekday mornings are madness so here are 3 quick and easy egg recipes for breakfast that are perfect for busy mornings.

1. Microwave Eggs in a Cup: Coffee Cup Scramble

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Serving: 1

Ingredients:

- 2 eggs
- 2 tbsp milk
- 1 tbsp chopped tomatoes
- a pinch of salt and pepper

Directions:

1. Whisk together eggs, milk, cheese, tomato, salt and pepper.
2. Coat the inside of a 12-oz microwave-safe mug with cooking spray and pour in the mixture.
3. Microwave on high for 30 seconds; stir. Microwave for 70 to 80 seconds or until eggs are puffed and set.

Nutritional information per serving:

Calories: 210
Total Fat: 15 g
Saturated fat: 6 g
Cholesterol: 385 mg
Sodium: 550 mg
Carbohydrates: 3 g
Dietary Fiber: 0 g
Sugars: 2 g
Protein: 16 g

2. Spinach, Ham and Cheese Omelette

Serving: 1 to 2

Ingredients:

- 2 eggs
- 2 tbsp water
- 1 tbsp butter
- a pinch of salt and pepper
- 1/4 cup shredded Italian blend cheese
- 1/4 cup baby spinach
- 1/4 finely chopped ham

Directions:

1. Heat eggs and water in small bowl until blended.
2. Heat butter in 6 to 8-inch non-stick omelette pan or skillet over medium-high heat until hot. Tilt pan to coat bottom. Pour in egg mixture. Mixture should set immediately at edges.
3. Gently push cooked portions from edges toward the centre with inverted turner so that uncooked eggs can reach the hot pan surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, season with salt and pepper. Place cheese on one side of omelette; top with spinach and ham. Fold omelette in half with turner. With a quick flip of the wrist, turn pan and Invert or slide omelette onto a plate. Serve immediately.
5. For more servings: Multiply the ingredients by the number of servings you need. Use 1/2 cup of the egg mixture for each omelette.

Nutritional information per serving:

Excellent Source: Protein, Vitamin A, Vitamin D, Calcium and Choline
Good Source: Folate and Iron

Calories: 299
Total Fat: 20 g
Saturated fat: 9 g
Polyunsaturated fat: 2 g
Monounsaturated fat: 5 g
Cholesterol: 418 mg
Sodium: 642 mg
Carbohydrates: 2 g
Dietary Fiber: 0 g
Protein: 25 g
Vitamin A: 1262.3 IU
Vitamin D: 91.9 IU
Folate: 47.4 mcg
Calcium: 264.9 mg
Iron: 2.2 mg
Choline: 274.2 mg

3. Egg and Cheddar Quesadillas

Serving: 8

Ingredients:

- 1 tbsp unsalted butter
- 12 eggs, beaten
- 1 cup salsa
- 8 spinach OR flour tortillas (8-inch)
- 1 cup shredded sharp Cheddar cheese (4 oz.)

Directions:

1. Heat butter in large nonstick skillet over medium heat until hot. pour in eggs. As eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming large soft curds.
2. Add salsa. continue cooking – pulling, lifting and folding eggs – until thickened and no visible liquid egg remains. Do not stir constantly.
3. Spoon eggs onto 4 tortillas, dividing evenly. Sprinkle evenly with cheese; cover with remaining tortillas.
4. Clean skillet. Coat with cooking spray; heat over medium-low heat until hot. Toast quesadillas, one at a time, just until cheese is melted, 1 to 2 minutes per side. Cut into quarters to serve.

Nutritional information per serving:

Excellent Source: Protein, Calcium and Choline
Good Source: Dietary Fiber, Vitamin A, Vitamin D and Iron
Calories: 329