2 Low-Sugar Egg Dishes for a Nutritional Breakfast

By Dan DeFigio

When you wake up in the morning, you’ve gone eight or ten hours without food, your body is craving nourishment, and your brain needs glucose to function at its best. Skipping breakfast is one of the worst possible things you can do — you set yourself up for fatigue, poor mental acuity, and sugar cravings later in the day.

Eggs are loaded with protein and other nutrients, such as phosphatidyl choline for the brain and lutein and zeaxanthin for the eyes.

Momma Pat’s Egg Casserole

[Credit: ©iStockphoto.com/sallyjshintaffer]

Credit: ©iStockphoto.com/sallyjshintaffer

Preparation time: 20 minutes, plus refrigeration time

Cook time: 50–65 minutes

Yield: 8 servings

1 pound ground sausage

Pat of butter to grease baking dish

5 slices of whole-grain bread, torn into pieces (10–12 ounces)

1-1/2 cups shredded cheddar or colby cheese

9 large eggs

1-1/2 teaspoons dry mustard

3 cups skim milk

  1. Butter a 9-x-13-inch baking dish. Preheat the oven to 350 degrees.

  2. Brown the sausage in a skillet over medium heat, draining fat as needed.

  3. Spread the bread crumbles, cheese, and crumbled sausage evenly in a pan.

  4. In a large bowl, beat the eggs well. Add the mustard and salt and then the milk.

  5. Pour the mixture over the dry ingredients in the pan and refrigerate overnight.

  6. Bake 45 to 60 minutes, or until the entire casserole is puffed all over.

  7. After removing from the oven, allow the casserole to rest for 5 minutes before serving.

Per serving: Calories 483 (From Fat 180); Fat 20g (Saturated 13g); Cholesterol 233mg; Sodium 594mg; Carbohydrate 19g (Dietary Fiber 4g); Protein 23g.

Buy eggs from pasture-fed chickens from a local farmer who can guarantee that you’re getting chemical-free eggs. Eggs from the grocery store (even the organic ones) are often treated with petroleum mineral oils, chlorine, or other detergents and sanitizers. Every state has its own laws for egg treatments. The U.S. Food and Drug Administration (FDA) “does not have any published regulations dealing with eggshell cleaning and destaining compounds.”

Vegetable Frittata

[Credit: ©iStockphoto.com/Erickson Photography]

Credit: ©iStockphoto.com/Erickson Photography

Preparation time: 15 minutes

Cook time: 30 minutes

Yield: 8 servings

Canola oil no-stick spray

2 dozen large eggs

1/4 cup skim milk

Juice of 1 lemon

Olive oil

1 cup diced bell peppers (mix red, green, and yellow)

2 cups fresh spinach

1/2 cup diced red onion

1 cup diced mushrooms (any variety)

Salt and ground black pepper

1 cup shredded cheddar cheese

  1. Preheat the oven to 350 degrees. Coat a 9-x-12-inch cake pan or glass baking dish with canola oil no-stick spray.

    Make sure it’s well-coated or the frittata will be difficult to get out of the pan.

  2. In a large bowl, whisk together 8 whole eggs, 16 egg whites, milk, and lemon juice.

  3. Coat a large sauté pan with olive oil and heat over medium-high heat.

    Sauté the mixed peppers, spinach, and onion for 3 to 4 minutes, stirring often. Add the mushrooms and mix thoroughly. Salt and pepper to taste, and sauté until the peppers are tender, about 3 more minutes. Remove from the heat and drain off any remaining water or oil.

  4. Add the vegetables and cheese to the egg mix and stir.

    Pour the mixture into the cake pan. Sprinkle with salt and pepper.

  5. Bake 20 to 30 minutes, until the eggs are cooked and the cheese is melted. This dish is delicious hot or cold.

Per serving: Calories 391 (From Fat 250); Fat 28g (Saturated 9g); Cholesterol 568mg; Sodium 438mg; Carbohydrate 9g (Dietary Fiber 1.5g); Protein 25g.

Use 3/4 cup crumbled feta cheese or goat cheese instead of cheddar.