Microwave Egg Recipes

As you may know, I'm a HUGE fan of eggs, so I just love, love, LOVE microwave egg recipes.

These "egg-in-a-mug" recipes are an easy way to get in good quality protein...fast.

I prefer to use egg whites myself (in place of egg substitutes or whole eggs). Substitute 4 egg whites for 1/2 cup egg substitute.

Microwave Egg Recipes:
Pizza! Pizza! Egg Mug

Ingredients:

  • 2 tbsp. canned crushed tomatoes
  • 1/8 tsp. Italian seasoning
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 wedge The Laughing Cow Light Original Swiss cheese
  • 6 slices turkey pepperoni (like the kind by Hormel), chopped
  • 1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:

  • Season crushed tomatoes with Italian seasoning and set aside.
  • Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.
  • Stir gently, and then microwave for another 30 seconds.
  • Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.
  • Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!

Makes 1 serving.
Per serving (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein

Note: If you don't feel like opening a can of tomatoes for just 2 tbsp., you can use some jarred low-fat pizza sauce instead!

Microwave Egg Recipes: California Love Mug

Ingredients:

  • 1/2 cup chopped fresh spinach
  • 1/2 cup sliced mushrooms
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 2 tbsp. diced tomatoes
  • 1 wedge The Laughing Cow Light Original Swiss cheese
  • 2 tbsp. diced avocado

Directions:

  • Spray a large microwave-safe mug lightly with nonstick spray.
  • Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened. Blot any excess moisture from the veggies.
  • Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.
  • Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.
  • Lightly stir, and allow to cool slightly.
  • Top with avocado and eat up!

Makes 1 serving.
Per serving: 140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein

Microwave Egg Recipes:
It's All Greek to Me Egg Mug

Ingredients:

  • 1/2 cup chopped fresh spinach
  • 1/4 cup chopped red onion
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 2 tbsp. diced tomatoes
  • 2 tbsp. crumbled reduced-fat feta cheese
  • 1/2 tbsp. chopped fresh basil

Directions:

  • Spray a large microwave-safe mug with nonstick spray.
  • Add spinach and onion, and microwave for 1 - 2 minutes, until softened.
  • Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.
  • Stir gently.
  • Add all other ingredients and lightly stir.
  • Return to microwave for 45 - 60 seconds, until scramble is just set.
  • Gently stir, and then allow to cool slightly. Dig in!

Makes 1 serving.
Per serving(entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein

Serving Suggestions: (If you can eat tortillas) Wrap your microwave-made scramble in a corn tortilla or a high-fiber tortilla.

In case you missed the last round of microwave egg recipes, here's an important tip:

When making these recipes, the contents of your mug will expand and rise when in the microwave. But don't worry...they'll go back down after you're done microwaving them. Just make sure you use a large mug!

These recipes are from one of my favorite resources: Hungry Girl. Get LOTS of amazing recipes from Hungry Girl: 200 Recipes Under 200 Calories

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