5 Non-Boring Ways to Eat Eggs

Michael Roddey
STACK

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

Spaghetti Carbonara
Spaghetti Carbonara

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:

  • Cook pasta according to package directions. Drain and reserve 1 cup of the water. Place the pasta back into the cooking pot.

  • 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.

  • 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.

  • 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

Blueberry Smoothie
Blueberry Smoothie

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:

  • In blender, combine blueberries, apple juice, ice cream, eggs, milk and cinnamon until smooth.

  • 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

Fried Egg Pizza
Fried Egg Pizza

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:

  • Place Italian bread slices in a frying pan coated in olive oil over medium to low heat.

  • Brown the bread on one side and flip.

  • Crack the egg over the browned bread, add tomato sauce, mozzarella cheese and Parmigiano-Reggiano.

  • 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

Curried Egg Salad
Curried Egg Salad

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:

  • Place eggs in a pot or pan.

  • Cover with water (not hot) 1/2-inch to 1 inch over the top of the eggs.

  • Bring to a boil and reduce to a simmer.

  • Simmer for 12 minutes.

  • Drain and drop in cold water.

  • Allow to cool for 10-15 minutes, at which time they can be stored or peeled.

Directions:

  • Peel and dice hard boiled eggs.

  • In a small bowl combine eggs with the remaining ingredients and stir well.

  • Fold in spinach and serve salad on whole wheat bread or with crackers.

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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

Egg, Spinach and Pepper Muffin-tata
Egg, Spinach and Pepper Muffin-tata

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:

  • Preheat the oven to 325°F and adjust rack to the middle of the oven.

  • Lightly oil or spray a six-serving muffin/cupcake pan.

  • In a medium bowl combine eggs, milk, zest, and salt & pepper—whisk to combine.

  • 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.

  • Bake for 20 minutes.

  • 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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