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5 Non-Boring Ways to Eat Eggs

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Student-athletes are busy. STACK understands that. That's why we're bringing you our "Non-Boring Ways to Eat" series, each installment of which presents a week's worth of healthy, performance-fueling meals you can make from the same staple ingredient. This week: Easy Egg Recipes.

Eggs provide a cheap, easy and effective way to increase your protein intake, and you can do more than scramble them. I prefer to use Safest Choice™ eggs, which can be eaten raw without the risk of contracting a food-borne illness (check out how they pasteurize their eggs here). Some of the following recipes use a raw egg. If you decide to make them, prepare them with Safest Choice™ eggs.

RELATED: 5 Non-Boring Ways to Eat Salmon

Light Spaghetti Carbonara

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Spaghetti Carbonara

Spaghetti Carbonara - STACK

Photo via ThinkStock

Yield: 6 servings

Prep time: 10 minutes

Cook time: 10 minutes

Supplies: cutting board, knife, pot, skillet, bowl, whisk

Ingredients: 

  • 1 lb. spaghetti
  • 1 tbsp. oil
  • 1/2 lb. turkey bacon, chopped
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 2 eggs
  • 3/4 cup grated Parmesan cheese

Directions:

  1. Cook pasta according to package directions. Drain and reserve 1 cup of the water. Place the pasta back into the cooking pot.
  2. While the pasta is cooking, heat the oil in a large skillet and cook the bacon for five minutes or until it starts to crisp. Add the garlic and onions and sauté until soft, about 3 minutes.
  3. In a small bowl, whisk together the eggs and cheese. Quickly mix the eggs into the cooked pasta, then mix in the bacon and onions and 1/2 cup reserved pasta water.
  4. Toss to coat well and serve immediately.

Nutrition Info Per Serving:

Nutrition Category Amount
Calories 500
Calories from Fat 160
Total Fat 18g (28% DV)
Saturated Fat 6g (30% DV)
Trans Fat 0g
Cholesterol 110mg (37% DV)
Sodium 650mg (27% DV)
Total
Carbohydrate
59g (20% DV)
Dietary Fiber 4g (16% DV)
Sugars 2g
Protein 25g
Vitamin A 0%
Vitamin C 2%
Calcium 15%
Iron 15%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Blueberry Smoothie

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Blueberry Smoothie

Blueberry Smoothie - STACK

Photo via ThinkStock

Yield: Five 1-cup servings

Prep time: 10 minutes

Supplies: Blender

Ingredients:

  • 2-1/2 cups fresh or frozen blueberries, thawed
  • 1-1/4 cup apple juice
  • 1 cup vanilla ice cream or frozen yogurt
  • 2 Safest Choice™ pasteurized eggs
  • 1/4 cup milk
  • 3/4 tsp. ground cinnamon

Directions:

  1. In blender, combine blueberries, apple juice, ice cream, eggs, milk and cinnamon until smooth.
  2. Serve immediately.

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Nutrition Info Per Serving:

Nutrition Category Amount
Calories 160
Calories from Fat 35
Total Fat 4g (6% DV)
Saturated Fat 2g (10% DV)
Trans Fat 0g
Cholesterol 80mg (27% DV)
Sodium 55mg (2% DV)
Total
Carbohydrate
27g (9% DV)
Dietary Fiber 2g (8% DV)
Sugars 22g
Protein 5g
Vitamin A 4%
Vitamin C 10%
Calcium 8%
Iron 4%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Fried Egg Pizza Bread

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Fried Egg Pizza

Fried Egg Pizza - STACK

Photo via ThinkStock

Yield: 2 slices

Prep time: 5 minutes

Cook time: 10 minutes

Supplies: cutting board, knife, skillet or frying pan with lid

Ingredients:

  • 4 tbsp. olive oil
  • 2 eggs
  • pinch black pepper
  • 1/2 cup tomato sauce
  • 1/2 cup mozzarella cheese, shredded
  • 2 tbs. Parmigiano-Reggiano cheese, shredded
  • 2 slices Italian Bread

Directions:

  1. Place Italian bread slices in a frying pan coated in olive oil over medium to low heat.
  2. Brown the bread on one side and flip.
  3. Crack the egg over the browned bread, add tomato sauce, mozzarella cheese and Parmigiano-Reggiano.
  4. Cook until egg is cooked, sauce begins to bubble, and the cheese is melted.

Nutrition Info Per Serving:

Nutrition Category Amount
Calories 500
Calories from Fat 380
Total Fat 42g (65% DV)
Saturated Fat 11g (55% DV)
Trans Fat 0g
Cholesterol 210mg (70% DV)
Sodium 1070mg (45% DV)
Total
Carbohydrate
15g (5% DV)
Dietary Fiber 1g (4% DV)
Sugars 3g
Protein 19g
Vitamin A 10%
Vitamin C 8%
Calcium 30%
Iron 10%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Curried Egg Salad

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Curried Egg Salad

Curried Egg Salad - STACK

Via ThinkStock

Servings: 4

Prep time: 15 minutes

Supplies: pot, knife, cutting board, bowl spoon

Ingredients:

  • 6 Safest Choice™ pasteurized eggs, hard-boiled
  • 3 tbs. olive oil
  • 2 tsp. Dijon mustard
  • 1/2 tsp. kosher salt
  • 1/8 tsp. black pepper
  • 1 tsp. curry powder
  • 2 tbsp. golden raisins
  • 2 tbsp. dried cranberries
  • 1 cup baby spinach

How to Hard Boil Eggs:

  1. Place eggs in a pot or pan.
  2. Cover with water (not hot) 1/2-inch to 1 inch over the top of the eggs.
  3. Bring to a boil and reduce to a simmer.
  4. Simmer for 12 minutes.
  5. Drain and drop in cold water.
  6. Allow to cool for 10-15 minutes, at which time they can be stored or peeled.

Directions:

  1. Peel and dice hard boiled eggs.
  2. In a small bowl combine eggs with the remaining ingredients and stir well.
  3. Fold in spinach and serve salad on whole wheat bread or with crackers.

RELATED: Why Athletes Need More Vitamin D

Nutrition Info Per Serving:

Nutrition Category Amount
Calories 240
Calories from Fat 170
Total Fat 19g (29% DV)
Saturated Fat 4g (20% DV)
Trans Fat 0g
Cholesterol 280mg (93% DV)
Sodium 400mg (17% DV)
Total
Carbohydrate
8g (3% DV)
Dietary Fiber 1g (4% DV)
Sugars 6g
Protein 10g
Vitamin A 10%
Vitamin C 4%
Calcium 4%
Iron 6%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Egg, Spinach and Pepper Muffin-tata

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Egg, Spinach and Pepper Muffin-tata

Egg, Spinach and Pepper Muffin-tata - STACK

Photo via ThinkStock

Yield: 6 servings

Prep time: 5 minutes

Cook time: 25 minutes

Supplies: zester or fine grater, knife, cutting board, muffin pan, oven, pan spray

Ingredients:

  • 6 eggs
  • 3/4 cup low-fat 1% milk
  • 1 lemon zested
  • 1/2 tsp. kosher salt
  • 1/8 tsp. black pepper
  • 1 cup fresh spinach loosely measured, chopped into small pieces
  • 1/2 red bell pepper, diced
  • 1/4 cup parmesan cheese, grated - about 1/4 ounce

Directions:

  1. Preheat the oven to 325°F and adjust rack to the middle of the oven.
  2. Lightly oil or spray a six-serving muffin/cupcake pan.
  3. In a medium bowl combine eggs, milk, zest, and salt & pepper—whisk to combine.
  4. Evenly distribute the spinach and red pepper into the muffin tin, then carefully pour the egg mixture over the top of the vegetables. Fill each one to the top and sprinkle with cheese.
  5. Bake for 20 minutes.
  6. Cool and invert the pan to release. Egg, spinach and pepper muffin mini-frittatas are a great way to sneak in a serving of vegetables. They're delicious and easy to make, and they also keep well for a grab-and-go breakfast during the busy work week.

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Nutrition Info Per Serving:

Nutrition Category Amount
Calories 90
Calories from Fat 50
Total Fat 6g (9% DV)
Saturated Fat 2g (10% DV)
Trans Fat 0g
Cholesterol 190mg (63% DV)
Sodium 250mg (10% DV)
Total
Carbohydrate
3g (1% DV)
Dietary Fiber 0g (0% DV)
Sugars 2g
Protein 8g
Vitamin A 4%
Vitamin C 15%
Calcium 8%
Iron 4%

Percent Daily Values (DV) are based on a 2,000 calorie diet.

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This article originally appeared on STACK.com: 5 Non-Boring Ways to Eat Eggs

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