Recent trends show that breakfast solutions that can be prepared quickly have become increasingly preferred by the busy lifestyles of today — especially in more urban areas. In response to this trend, many of the major food brands — including Amul and Nestle — are putting a greater emphasis on convenience and on nutrition with their breakfast products, which in turn has led to even more convenient ways to eat nutritious foods. However, eggs remain an excellent choice, as they are able to be prepared fresh at home, they are affordable, and they are relatively easy to prepare.
This article will demonstrate a variety of easy, quick breakfast recipes made with eggs, while maintaining nutritional balance.
Advantages
Quick preparation time with a high-protein meal that allows you to customize the ingredients to your liking (makes it easy to have a variety of dishes).
Omelette Recipe and Guide
Ingredients
- 2-3
- 1 small finely chopped onion
- 1 small chopped tomato
- 1 small finely chopped green chili
- ½ cup chopped capsicum
- 2 tablespoons grated cheese
- 1 tablespoon oil/butter
Cooking Instructions
Omelettes should be cooked on medium heat to give an even texture to the omelette (will not burn). Omelettes should be served right after finishing, with either toast; salad; or whole-grain starchy wraps.
Serving and Popularity
McDonald’s and other major breakfast restaurants have added omelet-like meals to their menu, showing omelets are popular around the world.
Benefits
- Can be made the way you want them
- Healthy meal that contains veggies
- Can be eaten by many different kinds of people
Drawbacks
- Cooked in longer than scrambled eggs
- Need to watch closely when you cook them
Boiled Eggs
Overview
Boiled eggs use the least amount of nutrient loss and allow you to consume boiled eggs multiple different ways.
Ingredients
- Water (enough to cover the eggs)
- Salt (1 pinch – optional)
- Black pepper (1/2 teaspoon – optional)
- Chaat masala (1/2 teaspoon – optional)
Advantages
- No oil is required
- Easy to prepare and store
- Highly nutritious
Disadvantages
- They can be bland tasting.
- They can become tiresome to eat daily.
Egg Sandwich
Overview
This recipe offers multiple preparation options allowing you to use your own preferred flavors when making an egg sandwich.
Serving Style
- Can easily be transported
- Give you a balanced combination of nutrients
- Can be made with unlimited number of fillings
Disadvantages
- Can become soggy over time
- Increase in caloric value when you add spreads
Healthy Egg Muffins For Meal Prep
Egg Muffins are a newer breakfast convenience for busy people who don’t have time to cook an egg every morning. Egg Muffins became popular in today’s culture because of YouTube meal prep videos and the increasing focus on nutrition from organizations such as the Harvard T.H. Chan School of Public Health.
Ingredients
The main ingredients in Egg Muffins are beaten eggs and your choice of chopped vegetables like spinach, capsicum and onions (optional), and cheese (optional).
Pros
- Great for making meals in bulk
- You can control how much you eat
- It’s a nice mix of vegetables and other good-for-you things
Egg Fried Rice
Ingredients
- 2 cups cooked white rice
- 2-3
- 2-3 cloves garlic, minced
- 1/2 cup spring onions, chopped
- 1/2 cup carrot, diced
- 1/2 cup green beans, chopped
- 1-2 tbsp soy sauce
- 2 tbsp oil
- 1/2 tsp black pepper
Serving Suggestion
You can serve it alone or with a few simple side dishes. Those who like to eat breakfast that is more than filling can benefit from these suggestions for breakfast food options.
Benefits
Good source of energy and will fill you up.
Poached Eggs
Light enough for breakfast with very little fat, poached eggs are a great addition to light breakfast dishes. Poached eggs can be found in many international cuisines and are often used in popular recipes like Eggs Benedict, as recognized by culinary associations like BBC Good Food; poached eggs are prepared in a way that retains the natural taste of the egg.
Ingredients
- 3-4 cups Water
- 1 tablespoon vinegar (to enhance egg flavor)
- Salt (small amount; optional)
Cooking Instructions
When the egg whites have set after cooking for about three to four minutes, remove the poached egg from the water using a slotted spoon without breaking the egg white.
Egg Paratha
Egg paratha is made as a breakfast item in many traditional Indian households because egg paratha combines eggs (richness) with the comfort of whole wheat flatbread (paratha) into a good combination for breakfast. Egg paratha is a popular option/recipe that can be found in numerous restaurants and fast food establishments such as Haldiram’s, indicating that this recipe is also a big part of Indian culture.
Ingredients
- 2 Cups Whole Wheat Flour
- 2 – 3
- 1
- 1
- 2 To Taste: Salt
- 1/2 Teaspoon Black Pepper
- 2 Tbsp Oil or Ghee
- As Needed: Water to form dough
Preparation
The ingredients for making egg paratha are combined by first preparing the dough with the ingredients (whole wheat flour, eggs, tiny chopped onion, green chili, salt, all spices & ghee or oil).
Pros
- Egg paratha will fill the stomach of anyone following a diet.
Cons
- Cooking egg paratha requires more oil than an average egg dish.
- Preparing egg for egg paratha takes longer than preparing eggs for an average egg dish.
Conclusion
The many varieties of egg breakfast recipes suggest that you can still use egg in both modern and traditional diets because of they are inexpensive, versatile and nutritional. Egg recipes can include simple to prepare egg dishes such as scrambled eggs and boiled eggs up through more complicated egg recipes such as egg sandwiches and egg paratha; and therefore egg recipes are able to provide breakfast for several different populations.
In addition, organizations such as the World Health Organization support that a balanced diet of mixed food groups should contain egg-based recipes as a general rule. The previously listed variety of egg breakfast recipe style shows how quickly you can prepare meals with eggs, meats (protein) and other types of vegetables (carbohydrates) as the primary sources for breakfast; and, they can be eaten alone or combined with another dish.
Even though food manufacturers and major food suppliers such as Nestlé support the continuation and availability of convenience breakfast-type products, you will continue to find home-cooked egg recipes available due to the overall ease of preparation and the control of ingredients being used. Each of the above recipes has different levels of preparation time, texture and serving methods; therefore, we see that there are numerous methodologies in the preparation of egg breakfast food that represent the modern and traditional ways of preparing and serving egg breakfast foods.
