Fry them, boil them, bake them! However you like your eggs, we’ve got easy, healthy recipes so you can have a protein-rich meal for breakfast, lunch, or dinner.

MEXICAN EGG SCRAMBLE

Ingredients
1/3 cup black beans (canned), drained and rinsed (Opt for sodium-free or low-sodium version)
1/4 cup chopped green bell peppers
2 large eggs (1 whole, 1 whites only)
1 tbsp. nonfat sour cream
Salsa to taste

Directions
1. Put green pepper and beans into a nonstick pan. Add about a tablespoon of water and sautee for 2-3 minutes.
2. Whisk the eggs and sour cream together until well blended.
3. Add egg mixture to beans and peppers. If you prefer, you may also fry the eggs separately.
4. Serve with salsa!

Nutritional Information
Calories: 275.9; Total Fat: 10.6g; Cholesterol: 427.3mg; Sodium: 533.4mg; Total Carbs: 26.2g; Dietary Fiber: 6.7g; Protein: 19.7g

EGG-WHITE MUFFIN MELT

Ingredients
3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato
1 slice Red pepper
1 slice Yellow Pepper

Directions
1. Scramble 3 egg whites.
2. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese.
3. Add egg whites and vegetables.
4. Toast until cheese is melted.

Nutritional Information
Calories: 270; Total Fat: 5g; Saturated Fat: 3g; Sodium: 632mg; Total Carbs: 33g; Dietary Fiber: 2g; Protein: 23g

FRITTATA ITALIANA

Ingredients
2 large eggs whites only
1 tbsp nonfat cream cheese, softened
1/2 cup finely chopped sun-dried tomatoes
2 leaves fresh basil, finely chopped
2 slices whole-grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray

Directions
1. Whisk together the egg whites, cream cheese, salt, and pepper.
2. Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set.
3. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.
To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.

Nutritional Information
Calories: 353; Total Fat: 4g; Saturated Fat: .4g; Total Carbs: 55g; Dietary Fiber: 9g; Protein: 35g

EGG SANDWICH

Ingredients
2 strips turkey bacon
3/4 cup egg whites
2 slices whole-grain bread, toasted
1/4 cup shredded nonfat cheddar cheese
3/4 cup diced, seeded plum tomatoes
Salt and cracked black pepper to taste
Cooking oil spray

Directions
1. Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.
2. Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet.
3. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.
To serve: Spoon the egg whites on the toast. Top with cheese, turkey bacon, and diced tomatoes.

Nutritional Information
Calories: 338; Total Fat: 5g; Saturated Fat: .5g; Total Carbs: 47g; Dietary Fiber: 7g; Protein: 34g

Enjoy eggs, a protein powerhouse; and with careful combination of yolk and whites you can get a healthy dose of fats too, every day!