breakfast

There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

What Do The Words On My Egg Carton Mean?

Omega-3s

This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!

Cage-Free

This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.

Pasture-Raised

While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.

Free-Range

These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

Certified Humane

Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

Certified Organic

These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

How Can I Make The Perfect Eggs Every Single Time?

Boiled

Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.

Fried

Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.

Scrambled

Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

Perfect Poach

Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

What Can I Do To Avoid Getting Eggshells In My Meal?

According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

Why Are My Egg Yolks Sometimes Different Colours?

That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

READ MORE: 5 Healthy Vegan Breakfast Recipes

What If I Don’t Eat Eggs?

While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

You’ll get 14.9g of protein per 50g serving. Breakfast is served.

These have poppable yolks and crispy yet fluffy whites!

These have 6.6g of protein per folded egg. Woah.

3 Low-Carb Breakfast Recipes You Can Make:

Poached Eggs With Feta On Cheese And Chive Toast

Scott Parker

The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

Prep Time 10 minutes minsCook Time 3 minutes mins

Course BreakfastCuisine Healthy

Servings 1 person

1 Microwave1 Skillet
Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

Keyword healthy, high-protein, low-carb

Protein Breakfast Stack

Scott Parker

This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

Prep Time 2 minutes minsCook Time 6 minutes mins

Course BreakfastCuisine Healthy

Servings 1 person

1 Non-stick pan
3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

Keyword healthy, high-protein, low-carb

Broccoli And Feta Frittata

Scott Parker

Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

Prep Time 5 minutes minsCook Time 5 minutes mins

Course BreakfastCuisine Healthy

Servings 1 person

1 Non-stick pan
3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

Keyword breakfast, healthy, high-protein, low-carb

Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More