4-Ingredient Breakfast Hacks: Microwave Egg Scrambles, Easy Breakfast Quesadillas & More

Jan 20 2021
https://d2gtpjxvvd720b.cloudfront.net/assets/emails/question@2x-a02b76db47a4ac32799e8b19315b3cbf.png Hi HG,

I know that a good breakfast is important but I'm SO not a morning person. I just don't feel inspired to make anything elaborate when I wake up, which often means I'll skip breakfast and find myself super hungry before lunchtime. Have any super-easy morning meal ideas?

Gimme A Break(fast)
https://d2gtpjxvvd720b.cloudfront.net/assets/emails/answer@2x-5ee5d524b01e4c5483f379894f2fa825.png Hi Gimme,

The struggle is real, and you're not alone -- plenty of people end up skipping breakfast because of time or because they just don't feel like cooking. With these super-simple hacks, your morning meal will come together in minutes... and with minimal effort on your part. Pair one with a side of fruit for a simple yet satisfying healthy b-fast!

Cheesy Bean & Egg Mug

Entire recipe: 196 calories, 4g total fat (2.5g sat. fat), 801mg sodium, 10g carbs, 1.5g fiber, 1.5g sugars, 26.5g protein

Green Plan SmartPoints® value 4*
Blue Plan (Freestyle) SmartPoints® value 2*
Purple Plan SmartPoints® value 2*

This is one of the easiest ways to make an egg scramble! Pour 3/4 cup (about 4 large) egg whites or fat-free liquid egg substitute into a large microwave-safe mug sprayed with nonstick spray, and microwave for 1 1/2 minutes. Mix in 2 tbsp. shredded reduced-fat Mexican-blend cheese and 2 tbsp. fat-free refried beans, and microwave for 1 minute, or until set. Top it with an extra 1 tbsp. cheese and 2 tbsp. of your favorite salsa. When you’re done eating, fill the mug with hot water and a bit of dish soap for easy cleanup later!

Bagel-Inspired Lox-Topped Toast

Entire recipe: 173 calories, 8g total fat (4g sat. fat), 620mg sodium, 16g carbs, 2.5g fiber, 3g sugars, 10.5g protein

Green Plan SmartPoints® value 6*
Blue Plan (Freestyle) SmartPoints® value 5*
Purple Plan SmartPoints® value 5*

This one is literally just a matter of keeping the right ingredients on hand, and then putting 'em all together. Toast 1 slice whole grain bread (60 - 80 calories), and spread it with 2 tbsp. light/reduced-fat cream cheese. Top with 1 oz. smoked salmon with 300mg sodium or less per oz. and 1/4 tsp. everything bagel seasoning... and that's it! P.S. You can get a huge container of that amazing seasoning mix on Amazon for a great price.

Super-Easy Breakfast Quesadilla

Entire recipe: 210 calories, 8.5g total fat (4.5g sat. fat), 601mg sodium, 19g carbs, 10.5g fiber, 1.5g sugars, 21.5g protein

Green Plan SmartPoints® value 5*
Blue Plan (Freestyle) SmartPoints® value 5*
Purple Plan SmartPoints® value 5*

This idea comes from HG's resident supermom, Lynn -- if she has time for it, you do too! Measure 1/3 cup (about 3 large) egg whites or fat-free liquid egg substitute into a large measuring cup (the kind for measuring liquids), and add 1/4 cup chopped veggies (like peppers & onions) right into the cup. Dump it all into a preheated skillet (about the size of your tortilla) sprayed with nonstick spray, and lay a low-carb flour tortilla with 70 calories or less on top. Wait 1 - 2 minutes until the egg is set, then flip the whole thing over. Top with 1/4 cup shredded reduced-fat cheddar cheese, fold, and cook until the tortilla is crispy.

Ham & Cheese Egg Mug

Entire recipe: 182 calories, 7.5g total fat (4.5g sat. fat), 504mg sodium, 3g carbs, 0g fiber, 1g sugars, 23.5g protein

Green Plan SmartPoints® value 4*
Blue Plan (Freestyle) SmartPoints® value 3*
Purple Plan SmartPoints® value 3*

One more egg mug, because I love the concept so much! Pour 1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute into a large microwave-safe mug sprayed with nonstick spray, and microwave 1 minute. Add 1 tbsp. light/reduced-fat cream cheese, 1 slice Canadian bacon (chopped), and 1 slice reduced-fat Swiss cheese (broken into pieces). Stir, and microwave for 1 minute, or until set. Yummm...

Happy eating (and no more skipping breakfast)!

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freeze-dried avocado and freeze-dried lychees
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Chew on this:

One of our favorites is here... It's January 20th, National Cheese Lovers Day! Make a batch of these Air-Fryer White Pizza Dumplings, stuffed with three cheeses...

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SmartPoints® value* not what you expected? We follow the same method as WW (formerly known as Weight Watchers) when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)

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