Create my Own Egg Dish

Cooking Utensils

Cutting Knife (optional), Frying Pan, Mixing Bowl

Prep Time

5 Minutes

Cook Time

5-10 Minutes

Eggs are a great dish to have in the morning, as they are loaded in protein and healthy fats. These types of nutrients are digested slower, so they help keep you fuller for longer while also supporting muscle and brain health!

Read Before Making an Egg Dish

  • Limit salt consumption to help avoid high blood pressure issues (no more than a pinch per serving)
    • Herbs and spices are a great way to add tons of flavor and offer health benefits without having negative effects on blood pressure.
  • Vegetables are a great way to add substance to egg dishes, as they add fiber and extra vitamins and minerals.
  • If you are pairing with some type of bread: Whole Grain > Whole Wheat > White
    • Whole grain breads: sourdough, pumpernickel, whale grain wheat, rye

Selecting Your Ingredients

Ingredients are broken down into base and add-ins. The base is the type of eggs you are using and the add-ins are all the good things you can add to eggs to make them even better!

1. Bases (Pick At Least 1)

You can either choose complete eggd or egg whites for your dish. Egg whites are lower calorically and only contain protein, but lack some of the nutrients offered by the yolk like omega 3s and good cholesterol.

Also aim for farm-fresh, pasture raised eggs, as they are the most humane and offer some nutritional bonuses. That being said they are pricier, so cage-free is okay, and if those are not options, standard eggs work too!

Serving Size: 2-3 eggs

Complete Egg

Egg Whites

2. Add-Ins (Optional, No Limit)

Add more substance and flavor to your egg dish with the following add-ins

Fruit & Vegetables:

Vegetables add vitamins and minerals to your dish while packing it with fiber to keep you full for even longer!

Serving Size: 1/2 Cup Leafy Greens, 2-3 Asparagus, 1/4 Cup Beans, 1/2 Bell Pepper, 1/4 Onion, 4-6 Broccoli Florets, A Handful of Mushrooms, 1 Tomato, 1/4 Avocado

Arugula

*Heart Health, Fiber*

Asparagus

*Mental Health, Fiber*

Beans

*Protein, Fiber*

Bell Pepper

*Vitamin C, Fiber*

Broccoli

*Anti-Cancer, Fiber*

Kale

*Vitamins, Fiber*

Mushroom

*Anti-Chronic Disease*

Onion

*Gut Health, Fiber*

Spinach

*Vitamin A/K, Fiber*

Tomato

*Anti-Cancer, Fiber*

Zucchinni

*Vision, Fiber*

Avocado

*Healthy Fats, Fiber*

Dairy (Optional):

Cheese can make eggs much more enjoyable, but should always be consumed in moderation. Choose cheese other than American when possible. 

Serving Size: 1 1/2 Ounces: 1 Slice or 3-4 dice-sized cubes worth.

Blue Cheese

*Bone Health*

Cheddar Cheese

*Bone Health*

Feta Cheese

*Bone Health*

Swiss Cheese

*Bone Health*

Herbs & Spices (Optional)

Herbs and Spices add a lot flavor and, even in small dosages, provide potent benefits like anti-inflammatory and antioxidant properties. Ideally, use fresh herbs and spices, but that is not always feasible. Dried and powdered versions are also good additions and last longer

Serving Size: Serving size is to taste, but a good amount usually is 1/4- 1/2 teaspoon, or 1-2 pinches of each added.

Basil

*Anti-Chronic Disease*

Black Pepper

*Aides Nutrient Absorption*

Cayenne

*Anti-Inflammatory, Digestion*

Cilantro

*Anti-Chronic Disease*

Garlic

*Superfood*

Oregano

*Anti-Inflammatory*

Paprika

*Anti-Cancer*

Parsley

*Anti-Inflammatory*

Proteins

Approved

Seafood

(Shrimp, Salmon)

Legumes

(Lentils, Beans)

Soy Proteins

(Tofu, Tempeh)

Poultry

(Chicken)

Limit/Avoid

Processed Meat

(Bacon, Ham, Sausage)

Red Meat

(Steak, Pork)

Cooking Fat

Healthy fats are those that are oil at room temperature and typically from plant sources. We recommend using the following oils and avoid cooking with them above their defined temperatures.

Serving Size: 1 teaspoon; when poured on a flat surface, about the size of a quarter.

High Heat

Avocado Oil

Smoking Point: 520 ° F

Med-High Heat

Sunflower Oil

Smoking Point: 450 ° F

Med-High Heat

Sesame Oil

Smoking Point: 410 ° F

Medium Heat

Canola Oil

Smoking Point: 400 ° F

Med-Low Heat

Olive Oil

Smoking Point: 380 ° F

Instructions

For those Adding Vegetables

Step 1:

Cut all vegetables down to a size you would like to consume. Add 2-3 eggs to a bowl and mix them into a liquid.

Step 2:

Add oil to the pan and set heat to medium, and allow to heat for a minute or two (until you can feel warmth from the pan).

Step 3:

Once warm, add vegetables and your choice of herbs and spices and cook until tender (about 5 minutes)

Step 4:

When the vegetables are cooked, add in the eggs and star stirring the whole thing together until the liquid eggs solidify

Step 5:

When the vegetables are cooked, add in the eggs and star stirring the whole thing together until the liquid eggs are firm

Using Just Eggs, Spices, and Herbs

Step 1:

Crack the eggs into a small bowl, add your herbs and spices of choice and scramble with a fork.  

Step 2:

Pour eggs into a non-stick skillet/pan over medium heat. Stir constantly.  

Step 3:

Stir until firm. 

Tips & Tricks:

  • A dash of milk added to the eggs when mixing them together can make them fluffier
  • Hot sauce can add flavor if you are not a fan of, or do not have herbs.
  • Rubber utensils Help keep the eggs fluffier
  • Pair with a whole grain bread to complete you meal with a healthy carb source!