Make egg breakfast in a mug in the microwave for a quick, easy, and protein-rich breakfast.
Egg mugs can be loaded up with your favorite vegetables, cheese, and spices for a nutritious start to your day, and are made using eggs, egg whites, or fat-free liquid egg alternative.
Egg cups are a flexible dish that may be tailored to your diet and preferences. You can eat this dish with whole eggs and full-fat dairy if you’re on the keto diet or a low-carb eating plan. You can make it with egg whites or fat-free egg substitute and low-fat cheese if you’re on a low-fat diet.
Tools To Make Egg Breakfast
To prepare your egg breakfast, make sure you have the necessary equipment. Check to see if the tools can be used in the microwave.
- Large, microwave-safe mug: Because eggs puff up while they cook in the microwave, you’ll need a large mug to avoid spilling and overflowing. The cup should be tall and wide and hold at least 16 ounces. If you don’t have a large enough cup, a microwave-safe bowl will suffice as a subtitue from the best egg beater.
- Microwave: This recipe is formulated for a standard 1,100-watt microwave. You may need to adjust the cook time depending on your microwave’s size.
- Nonstick cooking spray: This is the key to avoiding the otherwise inevitable stuck-on egg bits.
Ingredients To Make Egg Breakfast
Every day, you can personalize your egg mug to be a different flavor. Here are the essentials, as well as some suggestions for variants.
- Eggs or Egg Substitute
Egg Beaters, a fat-free liquid egg alternative, is essentially egg whites with extra nutrients and is a handy and low-calorie choice for preparing egg cups. A half cup of fat-free egg substitute contains around 60 calories, 0 grams of fat, and no cholesterol.
Two large eggs, on the other hand, contain roughly 150 calories, 10 grams of fat, and over 400 milligrams of cholesterol. You can alternatively use three egg whites, which have a nutritional profile similar to that of egg replacements.
- Cheese
Cheese makes an egg scramble creamier and tastier, but a 1/4-cup serving of full-fat cheese can add over 200 calories to the dish.
Some lower calorie alternatives:
- Reduced-fat feta crumbles: For a Greek-inspired egg mug, add feta. One wedge of feta (1.33 oz) has about 100 calories and 8g fat.
- Shredded reduced-fat cheese: A 1/4-cup serving has around 80 calories and 5.5g fat, but two to three tablespoons is all it takes to get a lot of flavor. There are plenty of varieties to choose from, such as cheddar, Swiss, mozzarella, and blends like Mexican or Italian.
- The Laughing Cow Light cheese: One wedge adds creaminess and flavor, at just 35 calories and 2g fat.
- Vegetables
There are no bad choices when it comes to vegetables. Although fresh vegetables are preferred, frozen vegetables can still be used. Before mixing the eggs with the frozen vegetables, simply heat them up. Cut fresh vegetables into similar-sized pieces so that they all soften at the same time.
- Extras
- Spices and Herbs
Use herbs and spices that are low in calories to add flavor to your egg mug, such as garlic powder, onion powder, chili powder, cumin, basil, or cilantro. Use taco seasoning, fajita seasoning, Italian seasoning, or salt-free spice mixes like Mrs. Dash as a shortcut.
- Condiments
Step-by-Step Instructions To Make Egg Breakfast
Follow these instructions to prepare your egg breakfast in just minutes.
- Coat inside of mug with nonstick cooking spray.
- Add veggies, microwave until softened, and blot dry.
- Stir in eggs or egg substitute.
- Microwave for 90 seconds.
- Stir in cheese, extras, and herbs.
- Microwave until egg is set and extras are hot; about 1 minute.
- Top with condiments
To clean up, immediately soak the mug in warm, soapy water for a few minutes, then wash, It will be much more difficult to clean once any remaining egg hardens.
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