Eggs are one of the cheapest and most versatile ingredients on the planet. Packed with protein and good fats they perfect for breakfast, lunch and dinner! Below are some of my all time favourite recipes, covering both sweet and savoury and healthy too!
Egg white omelette (Chicken, mushroom & spinach)
The white from one large egg only comes in at 16 calories and holds 4g protein, meaning you can make a filling, delicious omelette which is high in protein but still keeps the calories to a minimum!
Credit: Hayley Truong (Unsplash)
Ingredients: (Serves one)
25ml skimmed milk Fry Light 4 Eggs (separate the yolk away so you’re left with the white) Pinch of salt and pepper Pinch of smoked paprika and garlic salt Finely diced chicken breast 1/2 medium red onion, finely sliced Uncooked, washed spinach leaves 3 mushroom (chestnut if possible)
Spray a large pan with Fry Light and heat for a minute or two, then add the chicken breast and red onion and fry for a few minutes. Add the mushrooms, salt, pepper, garlic salt and smoked paprika and continue to fry until the chicken is thoroughly cooked. Lower the hob temperature and spread the ingredients evenly across the pan. Meanwhile, whisk the egg whites and milk together until combined and pour over the ingredients in the pan. Scatter the spinach leaves over the top of the omelette whilst the mixture is still slightly runny. Once the bottom of the omelette has hardened, place the omelette under the grill for a further minute or two until the white sets. Fold in half and serve with a handful of spinach leaves. Breakfast Muffins
These are a favourite of mine because they’re so easy and cheap to make and suit perfectly for breakfast, a light lunch or even a cold afternoon snack. Feel free to be more adventurous with the ingredients you have in, I normally tend to use up all the left over veggies in my fridge but you can add in cooked leftover meat or some bacon and any vegetables.
Credit: Kaitlyn Chow (Unsplash)
Ingredients: (Makes 12)
10 large eggs Fry Light Coconut oil 1 tsp salt and pepper 1 tsp chilli powder 1 tsp chipotle chilli flakes 2 garlic cloves, crushed 1 large white onion, finely diced 150g left over lean meat (optional) 4 rashers of bacon with the fat removed and cut into small squares All your favourite veggies, finely chopped – (I chose mushrooms, broccoli, spinach and red pepper for this recipe)
Preheat the oven to 160° and spray 12 holes in your muffin tray with Fry Light. Heat 1 tsp coconut oil in the pan until melted and fry the garlic, onion, veggies and bacon with the seasoning and cook through. Meanwhile, crack and beat 10 eggs into a jug and season with salt and pepper. once the veggies are cooked, evenly distribute between the muffin cases and pour over the egg mixture until they’re 0.5m off the rim from being full. Bake for 30 minutes or until golden brown. Remove from the muffin try and enjoy hot or cold! Banana Pancakes
If you’re anything like me, I always have one or two over-ripe bananas left at the end of the week that I never want to eat. This recipe is great at not only using up your over-ripe nana’s but offers a lower calorie, lower carb alternative to the well-loved American style pancake. Another great aspect of this recipe is that you can dress it up however you like using chopped nuts, dark chocolate chips or even a bit of peanut butter.
Credit: Angele Kamp (Unsplash)
Ingredients: (Makes 8 small pancakes or 3-4 large ones)
1 over-ripe banana 2 large eggs Fry Light
Optional Ingredients- try one or many:
1 tsp peanut butter 1 tsp cocoa powder Handful raisins Handful chopped nuts such as almonds, walnuts or pecans 1/4 tsp baking powder (to make your pancakes fluffier). Handful of fresh blueberries or raspberries 1/2 tsp vanilla extract (to make your pancakes slightly sweeter). Squirt of honey
Mash your banana in the bowl. Whisk the two egg together in a mug, then combine the two mixtures and whisk until smooth. Fry the pancakes in Fry Light on a low heat and flip when you start noticing air bubbles in the batter. Serve however you want, I love mine with a sprinkle of cinnamon, MORE sliced banana, a squirt of honey and tbsp crushed walnuts. Carrot Mug cake
If you are in need of a sweet treat, this is the perfect low calorie dessert without needing to switch on the oven. For many mug cakes, you can keep the core ‘cake’ recipe the same and alter the extra ingredients slightly. We’ve added nutmeg, cinnamon, carrots and raisins to make ours into carrot cake. You could omit these and add in cocoa powder and chocolate chips to make a moist chocolate cake.
Ingredients: (Serves one)
For the cake: 3 tbsp all-purpose flour 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg 1/4 tsp baking powder 1 tsp ground flaxseed 1 tsp muscovado sugar 30g finely grated carrot 2 tsp skimmed milk 1 tsp olive oil 1 tsp raisins For the cream cheese frosting 1 tsp low-fat cream cheese 1 tsp plain quark 1 tsp icing sugar 1/4 tsp lemon juice 2 crushed walnuts
Lightly grease one mug with low fat spread and set to one side. Stir together all the ‘cake’ ingredients above, e.g flour, baking powder etc. Scoop batter into the mug. Microwave the batter for 60 seconds, or until the cake bounces back when you press your finger against the top. (If the cake mixture is still uncooked, continue microwaving for 15 seconds at a time until springy). Remove from the mug and leave to cool on a wire rack (otherwise your cream cheese will melt everywhere when you put it on top!) To make the frosting, in a small bowl beat together the cream cheese, quark, icing sugar and lemon juice until smooth. Use the frosting to sandwich the cake halves together and spread a little on top. Use the grated decorate to decorate before serving. Orange Chocolate Mousse
I first stumbled across this recipe in a Slimming World cook book, but have slightly altered it to make it extra tasty! This chocolate mousse is less that 80 calories per serving and is sure to itch your sugary scratch.
Ingredients: (makes 4)
200ml Almond or Soya milk 50g cocoa powder, plus a little to decorate. 3 egg whites, whipped into stiff peaks 3.5 tbsp artificial sweetener granules 175g plain quark (or Nestle Lindahls Kvarg White chocolate if you can) 175g fat-free greek yoghurt 1 tsp vanilla extract 1 tbsp maple syrup 2 tsp orange zest 2 tsp orange juice
Over a medium heat, put the milk, cocoa powder and sweetener into a non-stick pan and bring to a simmer, whisking continuously until the mixtures consistency turns custard-like. Take the mixture off the heat and leave to cool, stirring occasionally to prevent a skin from forming. Meanwhile, mix together the quark, yoghurt, orange juice and orange zest, vanilla extract and maple syrup in a bowl and set aside. Combine the two mixtures together and then fold in the egg white peaks to give the mousse a bubbly texture. Distribute into small bowls, decorate with fresh berries and dust with cocoa powder. Breakfast Wrap
The classic fully loaded breakfast wrap is packed with protein and flavour but minus the carbs! This wrap can easily be modified with extra veggies, beans or even more egg!
Ingredients: (Makes 2)
3 large eggs Handful raw spinach, washed 4 chicken or turkey sausages 5 mushrooms cut into slices 2 rashers of bacon with the fat trimmed off 1 garlic clove Fry Light Salt and pepper Sauce of choice (my go to is always HP brown sauce for sausage and bacon!)
Place your sausages under the grill on a high heat and start to cook. Meanwhile, crack the three eggs into a jug and whisk along with a dash of salt and pepper. Place a large pan on the hob and spray with Fry Light, once heated, add half the egg mixture to the pan and spread around the base to make a thin omelette, (this will act as your wrap). Flip after two minutes and repeat with the second half of the egg mix. Set your wraps to one side to cool and add another spray of Fry Light, the garlic, a pinch of salt and pepper and the mushrooms to the same pan and leave to cook. Meanwhile, add your bacon rashers to the grill along with the sausages and leave to cook. Once everything is cooked, spread a thin layer of sauce on your egg wrap and add 1 bacon rasher, 2 sausages, half the mushrooms and a small handful of spinach leaves. (Try and place all the ingredients in the centre of the wrap leaving a gap around the circumference). Wrap like a burrito, first folding the top down and the bottom up to meet in the middle, then rolling the left hand side over to meet the right. Cut in half and serve! Bacon and Egg Morning Hash
An affordable and hearty breakfast treat with minimum ingredients but maximum taste. Top tip for this one is to use left over boiled potatoes to omit to 15 minutes cooking time.
Ingredients: (Serves 2)
6 spring onions Two large potatoes cut into 1cm cubes 40g low fat cheese, grated 6 bacon rashers, with the fat trimmed off and cut into small squares 4 eggs Pepper and Garlic salt, for seasoning 2 tsp extra virgin olive oil Smoked paprika
Heat the olive oil in a large cast iron skillet or pan over medium heat. Fry the potatoes in the hot oil, garlic salt and pepper and cook while stirring occasionally, until golden and crispy (allow around 20 minutes cooking time). You can trim 5 minutes off the cooking time by covering the pan with a lid and stirring occasionally. If you’re using left over spuds, chop and fry for 5 minutes or until golden brown and crisp. Add the bacon and spring onions to the pan and stir occasionally. Spread the mix evenly over the base of the pan and lower the hob to a low heat. Crack the eggs into the pan and sprinkle over the cheese. Cover and cook for a further 5 minutes. Serve piping hot with a sprinkle of smoked paprika over the top. Egg stuffed Peppers
Packed with vegetables, these peppers are sweet, gooey and delicious and don’t take too much effort at all! They’re great as an evening meal or as a side to a well cooked piece of meat.
Credit: Southernboy dishes
Ingredients: (Serves 2)
2 bell peppers cut in half with the core and seeds removed but the stalk attached. 4 large eggs 4 mushrooms, 4 cherry tomatoes Handful spinach Parmesan cheese, to taste Salt and pepper Fry light Fresh basil leaves
Place the halved peppers on a baking tray, and bake at 180° for 20 minutes or until the pepper begins to soften. Meanwhile chop up all your ingredients finely and grate your parmesan ready for sprinkling. Remove the peppers from the oven and crack an egg into the bottom of each half. Then layer the veg on top of the egg, season with salt and pepper and lightly sprinkle with parmesan cheese. place back in the oven for a further 15 minutes. Remove from the oven, garnish with a few basil leaves and serve with a crisp side salad!