3-Ingredient Breakfast Hacks: Egg-White Pizza, Smoked Salmon Cucumber Subs & More

Mar 6 2020
Can’t be bothered to break out lots of ingredients first thing in the morning? Good news! Here are five easy breakfast combos, each with a mere three ingredients…

Egg Whites + Pizza Sauce + Mozzarella Cheese

Entire recipe: 153 calories, 4.5g total fat (2.5g sat. fat), 547mg sodium, 6g carbs, 1g fiber, 3g sugars, 19g protein

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

One breakfast pizza, coming right up! Bring a small skillet sprayed with nonstick spray to medium heat. Coat the bottom with 1/2 cup egg whites (or fat-free liquid egg substitute). Cover and cook until solid enough to flip, about 3 minutes. Flip and top with 3 tbsp. each pizza sauce and shredded part-skim mozzarella. Mmmm! Click here for a few recipe variations on this one.

Click to see how it's made!

Cucumber Subs + Cream Cheese + Smoked Salmon

Entire recipe: 160 calories, 8.5g total fat (4g sat. fat), 738mg sodium, 6.5g carbs, 1.5g fiber, 4.5g sugars, 14g protein

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

It’s like a lox-loaded bagel without all the carbs! Slice off and discard the stem ends of 2 small cucumbers, and halve them lengthwise. Scoop out and discard the insides, and pat dry. Fill with 2 tbsp. light/reduced-fat cream cheese and 2 oz. smoked salmon with 300mg sodium or less per ounce. Everything bagel seasoning is optional, but encouraged.

Egg Beaters + The Laughing Cow Cheese + Salsa

Entire recipe: 143 calories, 1.5g total fat (1g sat. fat), 677mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 21.5g protein

Green Plan SmartPoints® value 2*
Blue Plan (Freestyle) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*

Hello, egg mug... the easiest egg scramble ever! Just spray a large microwave-safe mug with nonstick spray, add 3/4 cup fat-free liquid egg substitute (or egg whites), and microwave for 1 1/2 minutes. Mix in a wedge of The Laughing Cow Light Creamy Swiss Cheese, and microwave for 1 minute, or until set. Top it off with 2 tbsp. salsa, and breakfast is served. Get more egg mug recipes here.

Cantaloupe + Greek Yogurt + Walnuts

Entire recipe: 262 calories, 5g total fat (0.5g sat. fat), 96mg sodium, 41g carbs, 3.5g fiber, 37.5g sugars, 15.5g protein

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

It’s a retro breakfast, and you can eat (most of) the bowl! Start with half a medium cantaloupe, seeds removed. Fill with a 5.3-oz. container of fat-free vanilla Greek yogurt. (For a lower-sugar spin, use plain Greek yogurt with no-calorie sweetener.) Top with 1/4 oz. (about 1 tbsp.) chopped walnuts. Check out the full recipe that inspired this hack.

Cream Cheese + Egg Whites + Everything Bagel Seasoning

1/6th of recipe (1 bageled egg): 60 calories, 2g total fat (1g sat. fat), 232mg sodium, 1.5g carbs, 0g fiber, 0.5g sugars, 7g protein

Green Plan SmartPoints® value 2*
Blue Plan (Freestyle) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*

Grab a 6-cavity donut pan, and make egg patties that look like bagels! Place 1/4 cup light/reduced-fat cream cheese in a large bowl, and stir until smooth. Add 1 1/2 cups egg whites (or fat-free liquid egg substitute), and whisk until smooth. Spray the donut pan, fill it up, and sprinkle with 1 1/2 tsp. everything bagel seasoning. Bake at 350 degrees until firm and cooked through, about 20 minutes. Here’s the whole recipe!

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Chew on this:

It's March 6th, National Frozen Food Day. And since we're talking breakfast… Easy Freezy Breakfast Sandwich, anyone?

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