Eating eggs for breakfast always seems like a good idea, but it’s often easier said than done. I don’t know about you, but cooking an egg is the last thing on my mind as I’m trying to get out the door.
However, the benefits of eating eggs for breakfast really might be worth the effort. Not only do they create the immediate feeling of satiety, but they also provide more energy throughout the day. Personally, I’ve noticed I am less prone to snacking and experience more mental clarity on the days I actually manage to eat an omelette before work. “Eggs reduce fatigue and improve physical and mental productivity,” nutritionist Leticia Carrera explains.
The benefits of eggs
In her book Your Brain Is Hungry, nutritionist Boticaria García highlights another interesting tidbit about the quintessential breakfast food: “Eggs provide the highest quality protein and are the cheapest and most versatile. Forget the old beliefs that you shouldn’t eat more than three eggs a week: If the cooking technique is appropriate—and they aren’t eaten with bacon—there is no problem with consuming them everyday.”
Although some experts advise using only egg whites, the reality is that the nutritional benefits of eggs are greater if you eat the whole thing. For example, the yolk contains proteins, choline (which is closely linked to emotional well-being), iron, and zinc. The white provides vitamins A, B12, D, E, and K, as well as phosphorus.
Eggs contain biotin
Eggs also contain biotin. According to hair specialist Steven Walker, biotin—also known as vitamin B7—is “essential for various metabolic processes and is closely related to hair health because it improves hair structure and promotes healthy growth.”
Not that you’re probably eating a ton of raw eggs, but just in case, Walker says that cooking them is essential if you want to receive the benefits of biotin: “The egg must be cooked because raw eggs contain avidin, which inhibits the absorption of biotin produced in the intestine,” he explains.
What kind of eggs are healthiest?
Though eggs are widely available, Carrera advises that it’s best to stick to organic and to choose pasture-raised. “Many hens never see the sunlight, and live in overcrowded conditions, subjected to all kinds of ailments and diseases,” she explains. In fact, research shows that eggs from pasture-raised hens may indeed offer more health benefits.
How to eat eggs for breakfast
It’s usually recommended to avoid fried eggs because they have a higher calorie content, but even a fried egg is usually healthier than grabbing a low-protein option like a croissant or donut. That said, nutritionists say you should ideally prioritize poached, scrambled, or hard-boiled eggs. Omelettes are also good, too—as long as they aren’t filled with a crazy amount of cheese and butter. Below, a few more recommendations from nutritionists:
- Scrambled and served on toasted sourdough with cottage cheese, salmon, and avocado.
- Soft-boiled and served with rye or spelt bread, avocado, and crushed tomato.
- In an omelette with spinach, tomato, onion, and goat or feta cheese.
Oatmeal bowl with soft-boiled egg recipe
It might not seem obvious, but oatmeal can form the base of a super-filling savory breakfast bowl with eggs. This recipe serves two and is easy to modify—you can add roasted vegetables, fresh arugula, or sautéed spinach and mushrooms. Or, all of them. Why not?
Ingredients
- 1 cup fine oats
- 1 ¾ cups water
- 2 eggs
- 4 tablespoons grated cheese
- Salt and pepper to taste
Directions
Boil oatmeal for one minute, stirring occasionally. Remove from heat and let stand for three minutes. Prepare the soft-boiled eggs. Divide the oatmeal between two bowls, add the cheese, and mix. Top with the eggs and season with salt and pepper.
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