Low Carb Egg Salad Lettuce Wraps

*Serves 6

Per Serving: Calories 219, Protein 20g, Total Fat 12g, Carbs 9g, Fiber 5g

Ingredients: 

• 12 Hardboiled eggs.

• 1/2 cup Walden Farms Amazin ‘ Mayo

• 1/2 cup Yellow Mustard.

• Salt & Pepper

• Cook your hardboiled eggs and let them cool.

• Shell the hardboiled eggs. Once they are shelled, cut each egg in half in one small bowl put all of the yokes. In a large bowl put all of the egg whites.

• Next cut all of the egg whites into small pieces and put the chopped egg whites back into the large bowl.

• With a fork smash the yokes until they are all fully crumbled into tiny crumb pieces.

• Add the mayo and the mustard to the bowl with the mashed egg yokes. Mix everything well so it is nice and creamy.

• Add the yoke mixture to the diced egg whites and mix well.

• Add salt and pepper to taste.

• Serve right away with lettuce or store in the fridge in an airtight container.

Avocado & Egg Bagel

*Servings: 2

Calories 217, Protein 16g, Total Fat 12g, Carbs 13g, Fiber 7g

Ingredients: 

• 1 Everything Perfect 10 Bagel

• 1 tablespoon I can’t Believe It’s Not Butter, Lite

• 2 large eggs

• 1/2 avocado

• Salt & Pepper

• 1/4 teaspoon red pepper flakes (optional)

• Chopped fresh herbs: cilantro parsley, chives, etc.

Instructions: 

• Slice bagel in half. If the hole is very small, tear out some of the center to make it larger.

• Lightly spread the cut sides of the bagel with butter.

• In a small bowl, mash the avocado with the salt, black pepper, and red pepper flakes (if using). Taste and add additional seasoning if desired.

• For each bagel half: Heat a non-stick skillet over medium. Place the bagel in the skillet butter-side down. Let toast a few minutes until golden, then flip and place on a plate, toasted side up.

• Spread the cut side with mashed avocado.

• Return the bagel to the skillet, avocado-side up. Crack an egg in the center of the hole (for easier transfer, you can also crack the egg in a small bowl, then gently pour it into the hole), then cover the skillet and let cook until the egg is set, about 3 minutes for a medium-soft yolks (if your skillet does not have a lid, you can also place a sheet pan over the top—the idea is to trap heat to cook the egg more quickly).

• Transfer to a serving plate, sprinkle with any desired toppings. Enjoy immediately.

CarbQuick Breakfast Casserole

*Serves 6

Per Serving: Calories 184, Protein 20g, Total Fat 5g, Carbs 18g, Fiber 4.5g

Ingredients: 

• 12oz Jennie-O Lean Turkey Sausage

• 1 medium bell pepper (chopped)

• 1 medium onion (chopped)

• 3 cups frozen hash brown potatoes

• 2 cups fat free shredded Cheddar cheese

• 1 cup CarbQuick* mix

• 2 cups Fairlife milk

• 1/4 teaspoon pepper

• 4 eggs

Instructions: 

• Preheat oven to 400 degrees F.

• Grease a 13×9-inch baking pan.

• In a large skillet, cook sausage, bell pepper, and onion over medium heat. Stir occasionally and cook until the sausage is browned. Drain.

• Add the sausage mixture to the baking dish. Add in the potatoes and 1 ½ cups of the cheese.

• Stir together Carbquick mix, milk, pepper, and eggs. Blend well and pour into the baking dish.

• Bake for 40-45 minutes or until a knife comes out mostly clean.

• Top with the remaining cheese, and bake another minute or two to melt the cheese. Let cool for 5 minutes, serve, and enjoy!

Egg Stuffed Avocado

*Serves 6

Per Serving: Calories 200, Protein 13g, Total Fat 11g, Carbs 10g, Fiber 6g

Ingredients: 

• 3 large Fresh avocados

• 6 large Eggs

• Sea salt and black pepper

• 1/4 cup FAT FREE Cheddar cheese

• 2 tbsp Red bell peppers (diced finely)

• 2 tbsp Chives (sliced thinly)

Instructions: 

• Preheat oven to 400°F.

• Cut the avocados in half and remove the pits. Spoon 1.5-2 tablespoons of avocado flesh out of the center, so that you have a well large enough to fit an egg. (The well needs to fit about 3 tablespoons total.)

• Place the avocado halves cut side up onto a baking dish.

• Crack an egg into the center of each, being careful not to break the yolk. Sprinkle with sea salt and black pepper.

• Bake for 7 minutes.

• Sprinkle shredded cheese on top.

• Bake for 5-10 more minutes, until the eggs reach your desired doneness:

  * Additional 5-6 min - Soft boiled

  * Additional 7-8 min - Medium

  * Additional 9-10 min - Hard boiled

• Sprinkle with chives and diced bell peppers for serving.

Fresh Tomato & Feta Egg Scramble

*Serves 3

Per Serving: Calories 232, Protein 23g, Total Fat 10g, Carbs 8g, Fiber 0g

Ingredients: 

• 6 eggs, beaten

• 1 tomatoes, grated

• 1 tsps extra virgin olive oil

• a pinch of sugar

• 5 ounces feta cheese, crumbled

• salt and freshly ground pepper

Instructions: 

• In a large pan, add the olive oil and place on high heat. When the olive oil heats up, add the grated tomatoes, a pinch of sugar, season with salt and pepper and stir.

• As soon as the tomato sauce comes to the boil, turn the heat down to medium and cook for 10-15 minutes, until most of the juices have evaporated.

• Pour in the beaten eggs and stir with a wooden spoon, so that the ingredients combine.

• Cook until the eggs are cooked. Feel free to add any kind of herbs you wish, like oregano, basil, mint or fresh dill.

• Top with the feta cheese and serve, while still warm.

Tuna & Egg Salad

*Serves 1

Per Serving: Calories 310, Protein 47g, Total Fat 11g, Carbs 2.5g, Fiber 0g

Ingredients: 

• 1/2 tbsp light Mayo

• 1 tsp Dijon mustard 1 5-oz. can Tuna (drained)

• 1 tbsp sweet Pickles (finely chopped)

• 1 large Hard boiled eggs (diced)

• dash of parsley, paprika salt & pepper

Instructions: 

• Mix light mayo, mustard, parsley, and paprika, until smooth.

• Add tuna, diced and sweet pickles.

• Mix everything together and if you notice any large pieces of tuna, break them up.

• Top with diced egg.

Italian Egg White Caprese Avocado Toast

*Serves 4

Per Serving: Calories 222, Protein 16g, Total Fat 9g, Carbs 22g, Fiber 6.5g

Ingredients: 

• 1 pint cherry tomatoes (halved)

• 1/4 cup basil, finely sliced, plus more garnish if desired

• 4 slices whole-grain or whole wheat bread (toasted)

• 8 scrambles egg whites

• 1 avocado, halved and pitted

• 1/8 tsp ground Black pepper

• 1/4 cup fat-free, shredded mozzarella

• 2 tsp balsamic vinegar

Instructions: 

• Scramble egg whites and cook on stovetop until fully cooked.

• Toast each piece of bread.

• Slice the avocado in half and spoon out avocado from the skin into a bowl. Add the chopped basil and pepper. Mash together with a fork.

• Divide egg whites and avocado mixture between each toast piece, spreading a layer of each onto each one.

• Top with tomatoes.

• Divide shredded mozzarella between each toast and drizzle with balsamic vinegar.

• Garnish with a few basil leaves, if desired. Enjoy!

Smartbun® Breakfast Sandwich

*Serves 1

Per Serving: Calories 221, Protein 28g, Total Fat 8.5g, Carbs 19g, Fiber 12g

Ingredients: 

• 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

• 1 Jimmy Dean Fully Cooked Turkey Sausage Patty

• 1 Smartbun®

• 2 large egg whites

• 1 slice American Cheese, Fat Free

Instructions: 

• Cook turkey sausage patty and bacon as directed on packaging.

• Cook egg whites over medium high eat on stove.

• Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted.

Spinach & Mushroom Quiche Cups

Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

• 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp olive oil

• 1/2 cup white mushrooms (chopped)

• 1/4 cup diced red onion

• 2 cups (fresh) baby spinach leaves

• 4 eggs +4 egg whites

• 1/4 cup almond milk

• 6 pieces turkey bacon, cooked & chopped

• 1/3 cup shredded Swiss cheese

• salt & pepper to taste

• Instructions: 

• Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

• Place a large skillet over medium heat.

• Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

• Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

• Remove the dough from the refrigerator and cut into 12 equal pieces.

• Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

• Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

• Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

• Pour the egg mixture evenly between the muffin tins, filling each about halfway.

• Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

• Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

Microwave Egg & Veggie Sandwich

*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

• 1 Healthy Grain Perfect 10 Bagel*

• 3/4 cup egg whites

• 10-15 fresh spinach leaves

• 1 oz Garlic & Herb Lisanatti Almond Cheese*

• 2 slices tomato

• 2 slices avocado

• salt & pepper

• hot sauce if desired

Instructions: 

• Toast bagel in the toaster. 

•  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

• Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

• Smear cheese on toasted bagel and add slices of tomato. 

• Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

• Season with hot sauce if desired.

Slow-Cooker Veggie Omelette

*Serves 4 

Per Serving: Calories 142, Protein 10g, Total Fat 7g, Carbs 8g, Fiber 1g

Ingredients: 

• 6 eggs

• 1/2- cup milk

• 1/4 teaspoon salt

• fresh ground pepper , to taste

• 1/8 teaspoon garlic powder , or to taste

• 1/8 teaspoon chili powder , or to taste

• 1 cup broccoli florets

• 1 red bell pepper , thinly sliced

• 1 small yellow onion , finely chopped

• 1 garlic clove , minced

• GARNISH OPTIONAL

• shredded cheese 2 tbsp (low-fat)

• chopped tomatoes

• chopped onions

• fresh parsley

Instructions: 

• Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.

• In a large mixing bowl combine eggs, milk, salt, pepper, garlic powder and chili powder; using egg beaters or a whisk, beat the mixture until mixed and well combined.

• Add broccoli florets, sliced peppers, onions and garlic to the slow cooker; stir in the egg-mixture.

• Cover and cook on HIGH for 2 hours. Start checking at 1 hour 30 minutes. Omelette is done when eggs are set.

• Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.

• Turn off the slow cooker.

• Cut the omelette into slices.

• Transfer to a serving plate.

• Garnish with chopped tomatoes, chopped onions and fresh parsley.

• Serve.

Extra Cheesy Pepperoni Scramble

*Serves 1 

Per Serving: Calories 228, Protein 28g, Total Fat 4g, Carbs 20g, Fiber: 2g

Ingredients: 

• 1 slice fat free Mozzarella Cheese, shredded

• 1/4 cup diced tomatoes w/ Italian seasoning, drained.

• 9 slices of Turkey Pepperoni, chopped

• 1/2 cup Egg Whites International

• 1/8 tsp Oregano

• 1/8 tsp Garlic Powder

• Salt & Pepper to taste

Instructions: 

• Place a pan sprayed with non-stick cooking spray over MEDIUM heat; add egg whites, oregano, salt & pepper, garlic powder and pepperoni & scramble.

• When egg whites have began to set, add tomatoes and cheese; cook until eggs are completely set and serve immediately.

Spinach & Mushroom Egg White Frittata

*Serves 1 

Per Serving: Calories 147, Protein 29g, Total Fat 1g, Carbs 5g, Fiber 1.5g

Ingredients: 

• 2-3 brown mushrooms, sliced handful of fresh spinach

• 1 cup egg whites international

• kosher salt

• 2 large eggs

• 2 tablespoons grated parmesan cheese

• hot sauce if desired

Instructions: 

• Preheat the oven or toaster oven to broil. .

• Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice.

• Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted. Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan

• Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute

• Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.

Breakfast Pizzas

Recipe makes 8 servings, one pizza is one serving.  

Calories 176, Protein 17.8g, Total Fat 7g, Carbohydrates 11.5g.

Ingredients: 

• 4 Perfect 10 Bagels, Halved

• Olive Oil

• 8 Tomato Slices

• 4 Hard Boiled Eggs, Sliced

• 4 Tablespoons Mozzarella, Grated

• Oregano (to taste)

• Salt (to taste)

Instructions: 

• Toast bagel halves and place on a cookie sheet.

• Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (half an egg each), and a little grated mozzarella. Sprinkle with oregano and salt.

• Broil 5 minutes or until the cheese melts.

Low Fat Frittata w/ Smoked Salmon

Recipe makes 8 servings, one serving is 1/8 of frittata.  

Calories 96, Protein 10g, Total Fat 1g, Carbohydrates 2g, Fiber 0.5g.

Ingredients: 

• 2 Teaspoons Extra-Virgin Olive Oil

• 6 Green Onions, Trimmed and Coarsely Chopped

• 6 Egg Whites

• 4 Whole Eggs

• 1/2 Teaspoon Dried Tarragon or 1 1/2 Teaspoon Fresh, Minced

• 1/4 Cup Cold Water

• 2 Ounces Thinly Sliced Smoked Salmon, Cut Into 1/2 -inch Wide Pieces

• 1/2 Chopped Fresh Basil, Arugula, or Spinach (for garnish)

• Salt and Black Pepper, To Taste

Instructions: 

• Preheat oven to 350°F.

• Heat heavy 8-inch oven proof saute pan over medium-heat for 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.

• Add green onions and saute, stirring periodically, until soft; about 30 seconds.

• Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.

• Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.

• Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.

• Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, arugula, or spinach if desired.

Tex-Mex Breakfast Sandwich

Recipe makes 1 serving.  

Calories 326, Protein 30g, Total Fat 8g, Carbohydrates 28g, Fiber 5g.

Ingredients: 

• 2 Large Egg Whites

• 2 Tablespoons Reduced-Fat Shredded Sharp Cheddar Cheese

• 1 Healthy Grain Perfect 10 Bagel, Toasted

• 2 Slices Avocado, (about 1/2 ounce)

• 4 Teaspoon Jarred Chunky Salsa

Instructions: 

• Coat a small nonstick skillet with cooking spray and heat over medium-high heat.

• Stir in the egg whites and cheese, cook 2 minutes per side

• Place the eggs on the bottom half of the bagel

• Top with the avocado slices and salsa, then replace the top of the bagel.

Spring Veggie & Egg Coffee Cup Scramble

 Calories 135, Protein 13g, Total Fat 6g, Carbohydrates 5.5g.

Ingredients: 

• 1 Large Egg

• 1 Large Egg White

• 1 Cup Baby Spinach

• 1 Tablespoon Parmesan Cheese, Grated

• 1/2 Cup Grape Tomatoes, Halved

• 1 Tablespoon Scallions, Sliced

Instructions: 

• In microwave-safe cup, stir together eggs and spinach. Microwave 45 seconds and stir; sprinkle with cheese. Microwave until eggs are set but still creamy, about 15 seconds. Sprinkle with tomatoes and scallions.

Tuna & Egg Stuffed Tomatoes

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

• 8 Tomatoes

• 2 Hard-Boiled Eggs, Shelled and Chopped

• 2 Cans of Albacore Tuna, Drained

• 2 Tablespoons Fat-Free Mayonnaise

• 4 Cloves of Garlic, Minced

• 1/2 Cup Fresh Parsley, Chopped

• Salt & Pepper, To Taste

Instructions: 

• Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

• Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

• Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Crustless Smoked Turkey & Spinach Quiche

Recipe makes 8 servings, 1/8 of quiche is one serving.  

Calories 152, Protein 14.2g, Total Fat 5.1g, Carbohydrates 11.2g, Fiber 0.5g.

Ingredients: 

• Cooking Spray

• 3/4 Cup (about 4 o) Smoked Turkey Ham, Cubed

• 1/2 Cup Onion, Chopped

• 1/8 Teaspoon Freshly Ground Black Pepper

• 3/4 Cup (3 oz) Shredded Swiss Cheese, Divided

• 1 Cup Fresh Baby Spinach Leaves

• 1 Cup Fat-Free Cottage Cheese

• 1/2 Cup Fat-Free Evaporated Milk

• 1/4 Cup Shredded, Reduced-Fat Cheddar Cheese

• 2 Large Eggs

• 2 Large Egg Whites

• 1/2 Cup All-Purpose Flour

• 1 Teaspoon Baking Powder

Instructions:

• Preheat oven to 350°.

• Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; saute 4 minutes or until ham is lightly browned.

• Sprinkle 1/4 cup shredded swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

• Combine remaining 1/2 cup swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

• Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Kid Approved Breakfast Pizza

Recipe makes 4 servings.  

Calories 187, Protein 15g, Total Fat 8.5g, Carbohydrates 12.5g, Fiber 1g.

Ingredients: 

• 4 Large Eggs

• 2 Perfect 10 Bagels

• 1 Cup Low-Fat Cheddar Cheese

• 4 Slices Turkey Bacon, Cooked & Chopped

• 1 Green Onion, Diced

• Salt & Pepper, To Taste

Instructions: 

• Spray medium frying pan and preheat over medium heat.

• In a bowl, whisk the eggs. Stir in salt and pepper to taste. Pour into pan. Scramble eggs lightly over medium heat until eggs are set.

• On each bagel half, top with scrambled eggs, sprinkle with a tablespoon of cheese and turkey-bacon pieces. Place on cookie sheet and broil 3-5 minutes until cheese melts.

• Top with onions and serve immediately.