Healthy breakfast reinvented: speed eggs

A protein-rich recipe that takes you out of the care of sitting in the morning.
If you are the same as most ordinary people, a good diet seems the essential component of your healthy dietary equation … In other words, the atu will escape you from those moments when, at 7am, you turn around without having one worse idea to prepare for breakfast.

Although breakfast skipping is NOT a safe way of destroying your eating plan, for most of us a poor quality breakfast can be the first piece in a domino that leads to a frustrating eating day.

How good is a plan if it’s not realistic and easy to follow? So let’s do something to change that!

We all know that life happens simply without asking whether we are prepared or not. Most of us do not have enough time in the morning to prepare healthy and savory breakfasts, so we generally eat a processed stick, toast or sometimes nothing.

An easy to eat breakfast means you do not have to use the will, not have to hurry, and perhaps most importantly, not have to sweat and start your day in a frustrating way.

This easy egg recipe offers two very good reasons to try it: the first reason is that it tastes excellent and the second unbeatable reason is that you do not have to prepare it in the morning! You can cook it anytime and you can eat the eggs in the morning either cold or for a few seconds in the microwave.

Here’s a simple equation for good results: low preparation time + high protein content + added vegetables = a convenient breakfast that anyone can enjoy.



*Method of preparation

*Nutrition and macronutrient information

*Macronutrienti per serving (1 briosa):

*Split content for 12 servings


*2 cups of spinach chopped
*1/3 cup of fine cut onion
*½ cup of cut mushrooms
*2 slices of uncooked turkey ham, no nitrates, cut into pieces
*1 ½ cup of liquid egg whites
*3 whole eggs
*A quarter teaspoon of black pepper
*A quarter teaspoon of Himalayan salt
*A quarter of a garlic powder
*1/3 cup of Parmesan

Method of preparation

Preheat the oven 180 degrees. Put the paper for the muffins in a tray of 12 muffins and grease them with olive or coconut oil to avoid sticking.

In a bowl, beat the eggs and the whites together.

In another big bowl combines the rest of the ingredients, except parmesan cheese. It fills three-quarters of each form of brioche with the resulting “dough”, because the muffins swell a little when they cook. Also, be careful to put about equal amounts of ingredients in each bryose.

Place half a teaspoon of shaved parmesan on top of each muffin.
Bake them in the oven for 25-30 minutes or until they are completely cooked and the parmesan becomes slightly brown on top.

Remove the tray from the oven and let the muffins cool slightly for 5-10 minutes. You can enjoy them warm or put them in the refrigerator for the next morning.

You’ll have 12 muffins that can hold up to a week in a cooler in the refrigerator.

Nutrition and macronutrient information

– low carbohydrate content
-gluten free
-paleo (depending on individual restrictions and type of turkey ham)
-free nuts

If you want a dairy-free product, just remove the cheese from the ingredients.

Macronutrienti per serving (1 briosa):

51.0 calories, 2.14 grams of fat, 0.95 grams of carbohydrates, 6.92 grams of protein.

Split content for 12 servings

*Eggs: 210 calories, 15 g of fat, 0 g of *carbohydrates, 18 g of protein.
*Eggs: 189 calories, 0.6 g fat, 2.6 g *carbohydrates, 39 g protein.
*Spinach – 14 calories, 0.2 g of fat, 2 g of carbohydrates, 1.6 g of protein.
*Mushrooms – 20 calories, 0 g fat, 3 g carbohydrates, 3 g protein.
*Onions: 15 calories, 0 gramsof fat, 3 grams of carbohydrate, 0 grams of protein.
*Turkey turkey: 70 calories, 3 g fat, 0 g carbohydrates, 12 g protein.
*Parmesan: 105 calories, 6.85 grams fat, 0.85 grams carbohydrate, 9.45 grams protein.
Total: 623 calories, 25.65 g fat, 11.45 g carbohydrates, 83.05 g protein.

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