6 Ways to Amp Up Your Eggs to Stay Full All Morning

Breakfast is one of the most important meals of the day. While many of us tend to grab a leftover sandwich or just a breakfast burrito on the way to our office, let’s not forget how calories-rich they are. Not only is it filled with simple carbs, but it also takes half of your total daily calorie intake. What else can you do? Let’s see. Eggs, as we all know, are one of the egg-silent breakfast foods. Packed with proteins, less in carbs, and something that all of us love. But hey, are you also bored with the same old boiled eggs, scrambled eggs, or omelets? Well, then this article is just the right one for you. Here we will give you some of the delicious add-ons that are not only nutritious but also super easy to make. Let’s dig in.

Eggs with Veggies

Ok, so this might seem a little too tedious to do, but trust the process. Veggies are high in fiber, magnesium, and other nutrients. One of the best workable veggies that goes with eggs is spinach. Vegetables like spinach, bell peppers, mushrooms, and tomatoes are packed with fiber, vitamins, and minerals. For example, spinach is rich in iron and vitamin K, which supports bone health, while bell peppers provide a big dose of vitamin C to help boost immunity. Mushrooms add an umami flavor while also supplying B vitamins and antioxidants that support brain function. From a calorie perspective, adding veggies doesn’t significantly increase the total count. A whole cup of spinach, for instance, adds only about 7 calories, while a half-cup of bell peppers contributes around 20. When paired with two eggs (about 140 calories), you still have a light, nutrient-packed meal that keeps you full and satisfied. To prepare, simply sauté your favorite veggies in a little olive oil before adding scrambled eggs or cooking them into an omelet. It’s an easy way to turn a basic breakfast into a flavorful and nutritious feast!

2. Make with Different Breads

If you always eat your eggs with the same plain toast, it’s time to switch things up! Different breads can add variety, texture, and even extra nutrients to your meal. For a heartier, fiber-rich option, try whole-grain or sprouted bread. Whole grains provide complex carbohydrates that give you sustained energy, and they contain more fiber than white bread, which helps with digestion and keeps you full longer. Sourdough bread, on the other hand, has a tangy flavor and is easier to digest due to its fermentation process. If you’re in the mood for something unique, try a slice of rye or a whole wheat English muffin for added depth of flavor. Calories will vary depending on the type of bread you choose. A slice of whole wheat bread typically has around 80 calories, while sourdough may have slightly more. Pairing your eggs with a nutritious bread option not only enhances taste but also ensures you’re getting a well-rounded breakfast with protein, fiber, and healthy carbs. To make it even better, top your toast with smashed avocado, cottage cheese, or a drizzle of hot sauce for an extra flavor punch!

3. Tofu Scramble

If you’re looking for a plant-based twist on your usual eggs, try a tofu scramble. Tofu has a similar texture to scrambled eggs and absorbs flavors well, making it a perfect alternative or addition. Tofu is packed with protein, about 10 grams per half-cup, and contains all nine essential amino acids, making it a great option for muscle repair and overall health. It’s also rich in iron and calcium, which are important for strong bones and energy levels. A tofu scramble is super easy to make. Simply crumble firm tofu into a pan, season it with turmeric (for that egg-like yellow color), garlic powder, and nutritional yeast for a cheesy flavor. You can also throw in some veggies like onions, spinach, or cherry tomatoes to make it even more nutritious. OR, you can also add tofu to your already prepared scrambled eggs and just amp-up your boring scrambled breakfast. Isn’t double the better always? Calorie-wise, half a cup of tofu contains around 90 calories, making it a light yet satisfying breakfast choice. Paired with a slice of whole-grain toast or some sautéed vegetables, this dish is a delicious way to shake up your morning routine while keeping things healthy.

4. Add some crunch on the top

Eggs are a fantastic breakfast staple, but let’s be honest—they can get a little repetitive. The good news? With this simple tweak you will be able to make your eggs from 3 to a 10/10 scored one. Try sprinkling seeds like pumpkin or sunflower seeds on top of your scrambled eggs or omelets. Pumpkin seeds are a great source of magnesium, which helps with muscle function and relaxation, while sunflower seeds are rich in vitamin E, an antioxidant that supports skin health. Another great option is crispy onions or toasted nuts like almonds or walnuts, which add healthy fats and a satisfying crunch.

5. Add a Little Extra Cheese

A little extra could go a long way, especially when it’s a cheddar, parmesan, or burrata cheese. Try avoiding any type of processed or extra-processed cheese, as this would not contain any type of nutritional value to it. Cheese is a great source of calcium and protein, which helps with bone strength and muscle repair. Depending on the type you choose, it can also provide beneficial fats that keep you full for longer. Cheddar, mozzarella, and feta are popular choices—cheddar adds richness, mozzarella melts beautifully, and feta brings a salty tang that pairs well with eggs. A little goes a long way. A tablespoon of shredded cheddar has around 55 calories, while feta contains about 40 calories per tablespoon. If you want a lighter option, try cottage cheese, it’s lower in fat but still adds creaminess and an extra boost of protein. To add cheese to your eggs, sprinkle it on top of a scramble, mix it into an omelet, or even melt it onto a piece of whole-grain toast with a fried egg on top. However you do it, adding cheese makes your breakfast more satisfying and delicious!

6. Use the extras

What’s better than a bunch of leftover rice and veggies to make a veggie-loaded scrambled egg? Yes, you read that right. Leftover rice, veggies, and even proteins like shredded chicken or tofu can be turned into a delicious stir-fry with eggs. Rice is a great source of energy-providing carbohydrates, and when paired with eggs, it creates a balanced meal with both protein and healthy carbs. Adding vegetables like carrots, peas, or broccoli boosts fiber and micronutrients, making your breakfast both filling and nutritious. To make this dish, heat a pan with a little oil, toss in your leftover rice and veggies, and season with a splash of soy sauce for umami flavor. Crack in an egg and scramble everything together until heated through. If you want extra crunch, sprinkle some sesame seeds on top. Calorie-wise, a cup of cooked rice has around 200 calories, while an egg adds about 70. Depending on your portion size, this meal can range from 300 to 400 calories, making it a great option for a more substantial breakfast. It’s also a fantastic way to reduce food waste and get creative with your morning meal!

Conclusion

In a nutshell, eggs do not always have to be boring. A little sprinkle of creativity on the top can jazz up your mood and your day too. With all the nutritious options, from adding veggies to using up your previous night’s leftovers, you have plenty of ways to make it a perfect and egg-silent breakfast.
However, one must keep in mind to try and keep a healthier option available. Eating eggs every day definitely can be a little overwhelming hence, doing meal prep in advance and keeping a week’s plan ready can go a long way.

Curious about how many calories your breakfast combo adds up to? Use Calory App to track your intake and make healthier choices!