Eating eggs for breakfast slashes 400+ calories a day (plus an easy egg scramble recipe)

by Camille on April 7, 2010

I’ve had a lot of people raise their eyebrows at me when I tell them that I have eggs for breakfast most mornings, but I swear that they’re the reason why I can keep my appetite in check the rest of the day. Now there’s proof to my theory.

A new study from the University of Connecticut found that eating eggs for breakfast reduces daily calorie consumption by 18%. Researchers asked 21 men to eat a breakfast of eggs and toast one day. On another day, they asked them to eat a carb-heavy breakfast of a bagel, cream cheese and a little yogurt. Both breakfasts contained the same amount of calories–yet interestingly, when the men ate eggs, they consumed about 400 fewer calories over a 24-hour-period than they did after eating the carb-loaded meal. That’s roughly an 18% difference–enough to help with weight loss.

So what makes eggs such a stellar breakfast choice? Yes, protein is particularly filling, but there’s another reason, too: In the above study, blood tests revealed that when the participants consumed the carb-rich breakfast, they had much higher levels of ghrelin, a hunger-stimulating hormone, than they did after eating eggs.

With that in mind, here’s my tasty, filling go-to breakfast, which takes all of five minutes to whip up. (Bonus: it’s less than 200 calories a serving).

2 slices lean turkey breast, chopped into small pieces
1 cup frozen chopped spinach
5 egg whites and 1 yolk
3 tablespoons feta cheese

In a large frying pan coated with cooking spray, sauté the turkey and spinach together on medium-high heat for a few minutes. Add the eggs and scramble. Once the mixture is cooked, add in the feta and let sit for a minute before serving. Makes 2 servings.


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Amy April 7, 2010 at 2:33 pm

I love eggs. They’re so versatile, and there are so many healthy ways to cook them. And oh, scrambled with spinach is one of the best!

Lynn April 7, 2010 at 6:10 pm

I’m with you on eggs-for-breakfast, but what do you do with the four egg yolks leftover in your recipe?

Camille April 7, 2010 at 6:17 pm

I toss them, personally. I know it’s a waste, but at the same time, I really make an effort not to eat food just because it’s there or because I feel guilty about it. :)

Lisa April 7, 2010 at 7:34 pm

I never used to eat eggs for breakfast but in the last year that I’ve been doing so, I am less hungry later in the morning and don’t snack as much.

Sue April 7, 2010 at 8:52 pm

Hi. I like your recipe–sounds wonderful. Lynn asked about what to do with the egg yolks.

What I do for eggs, is buy whole Omega-3 yolk organic eggs, and cartons of Trader Joe’s cage-free egg whites. I will cook two whole eggs and half the carton (the whites equivalent of 5 eggs) for a protein-rich scramble for two.

Sarah Jio April 10, 2010 at 6:55 pm

OK, adding eggs back on the breakfast menu. :) This is so interesting! Linking to on Vitamin G next week for sure. Hugs to both of you lovely ladies. xo

Yorkshire May 21, 2011 at 8:23 pm

I like this website very much so much excellent info .

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