Microwave Eggs
in a Mug

Microwave eggs are my most popular breakfast recommendation. If you know me or have worked with me, you've no doubt heard me rave about how easy egg in microwave recipes are and how smart it is to start your day with a high protein breakfast.

(Actually...they're great ANY time of day!)

My favorite recipes for eggs in microwave are from Hungry Girl. (I love the whole HG collection of cookbooks in fact).

The following recipes for microwave eggs can all be made in a microwave safe coffee mug. You heard me right!

Microwave Eggs: "All-American Egg Mug"

Ingredients:

  • 1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
  • 1 Tablespoon sugar-free pancake syrup
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 slice fat-free American cheese

Directions:

  1. Lightly spray a large microwave-safe mug with nonstick spray.
  2. Add sausage patty and microwave for 45 seconds.
  3. Use a fork to break patty into pieces inside mug, until mostly crumbled.
  4. Add syrup and toss to coat.
  5. Add egg substitute and microwave for 1 minute.
  6. Gently stir and microwave for 45 seconds.
  7. Tear cheese into pieces and add to the mug.
  8. Microwave for 15 seconds.
  9. Lightly stir, let cool slightly, and then dig in!

Makes 1 serving. Per serving: 173 calories, 26g protein, 3g fat, 770mg sodium, 9g carbs, 1g fiber, 2.5g sugars

Tip: Shave about 100mg sodium off the stats by using the following products: Joseph's Sugar Free Syrup and Smart Beat Fat Free American Flavor Non-Dairy Slices.

Microwave Eggs: "Eggs Bene-chick Mug"

Ingredients:

  • 1/2 Tablespoon fat-free mayonnaise
  • 1/2 teaspoon Best Foods/Hellmann's Dijonnaise
  • 1/2 teaspoon lemon yogurt (or plain yogurt with a drop of lemon juice)
  • 1/2 teaspoon light whipped butter or light buttery spread (like Brummel & Brown), melted
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 oz. (about 2 slices) 97 - 98% fat-free ham, roughly chopped
  • 1/2 light English muffin, lightly toasted

Directions:

  1. To make sauce, combine mayo, Dijonnaise, yogurt, and butter in a small dish. (Use a microwave-safe dish if you'd like to warm your sauce before serving.) Mix well and set aside.
  2. Lightly spray a large microwave-safe mug with nonstick spray.
  3. Add egg substitute and microwave for 1 minute.
  4. Gently stir and add ham.
  5. Break muffin half into bite-sized pieces and add to the mug.
  6. Microwave for 45 - 60 seconds, until set.
  7. If you like, warm sauce in the microwave, about 10 seconds. Top your egg mug with sauce, give it a little stir, and dig in!

Makes 1 serving. Per serving: 160 calories, 20g protein, 2.5g fat, 781mg sodium, 15g carbs, 3g fiber, 2g sugars

Tip: Shave about 140mg sodium off the stats by using reduced-sodium ham.

Microwave Eggs: "The Hungry Girl Special Egg Mug"

Turkey! French onion-flavored Swiss cheese! Eggy goodness! That's all; nothing else. But SO satisfying. Make a double for dinner... Break out that ginormous latte mug, people!

Ingredients:

  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 oz. (about 2 slices) 98% fat-free turkey breast slices, roughly chopped
  • 1 wedge The Laughing Cow Light French Onion cheese
  • Optional: dried minced onion

Directions:

  1. Lightly spray a large microwave-safe mug with nonstick spray.
  2. Add egg substitute and microwave for 1 minute.
  3. Gently stir and add turkey.
  4. Add cheese, breaking the wedge into pieces as you add it.
  5. Microwave for 45 - 60 seconds, until set.
  6. If you like, add a little dried minced onion. Give it a light stir, and dig in!

Makes 1 serving. Per serving: 125 calories, 19.5g protein, 2.25g fat, 772mg sodium, 3.5g carbs, 0g fiber, 2g sugars

Tip: Save about 250mg sodium by using cooked and sliced skinless lean turkey breast as opposed to packaged slices.

These microwave eggs are egg-actly what the dietitian ordered! :)

See more recipes like this for microwave eggs.

More Weight Loss Surgery Recipes

Lap Band Surgery Site Home Page