Variations on a Theme: Eggs

Maybe you’re in a rut. You know eggs have a lot of great nutrients in them like protein and choline,, but you’re tired of the same old recipes and need some new ones to liven things up a bit. Below are some fresh ideas for how to incorporate eggs into your life, whether for breakfast, lunch, dinner, or a snack!

Raw or hardboiled eggs in shell.

Scramble ’em

Preheat your skillet to medium heat. Add fat of choice (olive oil, grass fed butter, ghee, bacon grease) and allow the fat to preheat. In a small bowl, whisk together 2-3 whole eggs until yolks and whites are fully integrated. Pour the eggs into the skillet. Stir constantly until desired “doneness.” Serve warm with fresh fruit or sautéed veggies.

Fry ’em

Preheat your skillet to medium low heat. Add fat of choice (olive oil, grass fed butter, ghee) and allow the fat to preheat. Crack 2-3 whole eggs into the skillet. For sunny-side up eggs, cook in an open skillet for 3-5 min until whites have set and yolks are still slightly runny. For fried eggs, cover the skillet with a lid and allow eggs to cook until yolks are cooked through or desired “doneness.” Plate the eggs and serve with fresh fruit or sautéed veggies.

Boil ’em or Bake ’em

Preheat your oven to 325°F. Place whole eggs (in shell) in a muffin tin (no minimum number of eggs required – instructions are the same for 1-12 eggs). Bake eggs in the muffin tin for 20-22 minutes. While the eggs are baking, prepare an ice water bath in a large bowl. As soon as the eggs are finished baking, carefully submerge them in the ice water bath for 20 min. Rinse and store the eggs (in shell) in the refrigerator for up to a week, removing the shell when ready to eat. 

Mini pancakes to represent how you can use eggs plus bananas to make mini pancakes.

Pancake ’em

Thoroughly mash one ripe banana with a fork on a small plate. In a separate bowl, whisk one egg with a fork. Add the mashed banana to the egg and stir together. Add 1-2 Tbsp almond flour and generous cinnamon, then stir to combine. Pour Tbsp sized scoops out on a parchment paper-lined baking sheet and bake at 350 degrees for 8-10 min until mini pancakes are set. Alternatively, cook on the stove top in generous butter or oil of choice. Make 3-4 batches at once and store in the fridge or freezer to quickly pull out for an easy meal or snack.

Stir Fry ’em

Preheat a wok or deep skillet to medium high heat. Pour in your oil of choice (avocado or refined coconut oil have good high heat temps) and add fresh or frozen and thawed veggies. Stir occasionally for 3-5 min. With a spoon or spatula, create a hole in the middle of the wok or skillet and add another drizzle of oil. In a small bowl, whisk together 2-3 whole eggs until the yolks and whites. Pour the eggs into skillet and stir occasionally until eggs have set. Then stir to combine with veggies. Add sauce of choice (coconut aminos, homemade stir fry sauce, teriyaki, etc.) and any additional seasonings (ground ginger or garlic, etc.), and stir to combine. Allow flavors to “marry” for 3-5 minutes, then serve the stir-fry over cauliflower rice, white/brown rice, or zucchini noodles. (NOTE: Feel free to add any other protein of choice such as chicken or beef.)

Casserole ’em

Build your own casserole with a base of 8-10 whole eggs, fresh/steamed/sautéed veggies (spinach, steamed broccoli florets, sautéed bell peppers and onions, etc.), cooked protein (like shredded chicken, browned beef or sausage, or homemade bacon bits), shredded cheese, and spices of choice (garlic powder, onion powder, cumin, paprika, salt, pepper) and/or hot sauce. Stir together in a large bowl to combine, then pour into a 9×13” glass casserole dish lined with parchment paper (trust me – clean up is so much easier if you include this step!). Bake at 350°F for 45 minutes or until the top of the casserole is slightly firm. Allow the casserole to cool for 15-20 minutes before serving or up to an hour before storing in the fridge or freezer. A great meal prep idea is to double the recipe, cut into individual portions, wrap in parchment paper and aluminum foil layers, and stock your freezer!

Soufflé ’em

Whip up a quick and easy soufflé with one mashed banana, 2 whisked whole eggs, 2 Tbsp almond flour, and generous cinnamon. Stir to combine in a microwave-safe bowl, then microwave for 3 minutes and allow to cool before eating. Feel free to add a few drops of pure vanilla extract or a dash of cacao before heating!

And if you need them on-the-go for camping, traveling, or even simple baking without cracking egg shells, check out our friends at Judee’s for Egg White Protein Powder and Whole Egg Powder. You can find their products listed on the Proteins page.

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