Few foods are as high in protein as eggs. Whether scrambled, fried, poached, or hard-boiled, they’re also high in vitamin D, antioxidants, and minerals. It’s no wonder that many nutrition experts consider them a near-perfect food. “Studies show that those who include eggs in their breakfast feel less hungry during the day and are more successful at maintaining their weight,” explains sports nutritionist Sascha Barboza of Sascha Fitness.
It’s also no wonder, then, that eggs are often the central component for many breakfast dishes across the globe. Think: huevos rancheros, shakshuka, frittata, tamagoyaki, and more. It seems that almost no cuisine would be the same without this singular ingredient. Despite ever-changing food trends, the egg remains undefeated.
Eggs help avoid glucose spikes
We’ve all been in the situation where we’ve started the day with a sweet and gooey breakfast only to be left hungry soon after and for the rest of the day. Eggs have the opposite effect: Not only do they help you stay satiated for hours, but they help you avoid those awful glucose spikes. According to biochemist Jessie Inchauspé—also known as Glucose Goddess— this is an ideal combo when it comes to breakfast food: “A savory breakfast is essentially a breakfast that doesn’t have sugar or starch as a main ingredient,” she explains. “Savory breakfasts can be very versatile, ranging from classic combinations like eggs and bacon to something more sophisticated like avocado toast.”
Not to mention: Getting the recommended amount of protein each day is essential for muscle mass gain, tissue repair, and hormonal balance—so why not start with breakfast? Here, Barboza shares a recipe for one of her favorite high-protein, egg-centric breakfasts to help you do just that.
Mushroom and leek omelette
- 1 cup sliced mushrooms
- 1 chopped leek stalk
- 1 egg + 3 egg whites
- Oil spray
- Salt and pepper to taste
Preparation
- In a non-stick frying pan sprayed with oil, sauté the mushrooms and leek. Remove from pan and set aside.
- In a bowl, beat the egg with the egg whites, salt and pepper.
- In the same pan, pour the egg mixture and cook over medium heat for 1 minute. When it starts to set, add the mushroom mixture to one side of the omelet.
- With a spatula, carefully lift the unfilled side of the omelet and fold it over.
- Lower the heat, cover, and continue cooking for another minute.
- Remove and serve.
