I want to share 10 egg breakfast ideas for weight loss. But as always, recipes conducive for optimal gut health.

After all, remember: optimizing gut health leads to optimal weight. And you’ll never have to worry about “weight loss.”

Eggs

Before I even dig into these breakfast ideas and how eggs can be a great way for achieving all the health benefits, I also want to let you know that for some this WON’T WORK.

I’m not here to sugarcoat anything. And I’ll tell you the truth.

I wrote an article called, “Why Can’t I Digest Eggs?” And you can read the full article HERE.

In the article you’ll find information like:

1. Egg whites vs egg yolks
2. Egg white digestion
3. Egg yolk digestion
4. And the whole egg digestion
5. Egg allergy and egg intolerance
6. Do eggs need to be refrigerated?
7. Is there a difference between brown eggs vs white eggs?
8. What about Organic eggs?
9. What are some egg substitutes?
10. 52 egg sources and alternate names

Seriously, the article is jam-packed with everything you want to know about eggs, what they contain, and even how it all pertains to the gut microbiome. 

Be sure to read it HERE.

Incredible, Edible Egg (YOLK)

Now here’s the thing — MOST will tell you that if you’re looking to eat eggs as part of a weight loss diet, it’s all about the egg white.

While it’s true that egg whites are a low-calorie food with a high protein content, that does NOT mean avoiding the egg yolk is the answer to support weight loss.

I have written about the incredible, edible egg (yolk) HERE.

When MOST think about weight loss, they forget about a balanced diet. And a balanced diet includes healthy fats – even though mainstream diet culture might try to tell us otherwise.

So, you should know that egg yolk itself contains:

• most of the egg’s calcium
• 100% of the egg’s Vitamin A, E, D and K
• contains most of the egg’s iron
• has between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein
• contains most of the egg’s zinc

The OTHER side of this is what the American Heart Association states which is that,

Egg yolks are also known for their cholesterol. A typical large egg contains 186 mg of cholesterol, more than half the amount previously recommended for daily consumption before federal dietary guidelines dropped the numerical goal in 2015, citing a lack of scientific evidence for a specific limit.

However, you should also know my personal convictions and what I follow for our family is to not trust the American Heart Association.

They also are not a fan of coconut oil, but will gladly put their stamp (aka logo) on Cocoa Puffs, Lucky Charms, and Trix (they have since removed, but at one point did).

So no, I’m not a huge fan of their “stamp.”

And also, I’m NOT here to sling the lowest body weight possible, but instead to advocate for overall health.

10 Egg Breakfast Ideas for Weight Loss

Click HERE to save this article on Egg Breakfast Ideas for Weight Loss (+ Gluten Free Breakfast Stir Fry Recipe) for later.

Alright, so with this information, let me give you 10 healthy egg recipes for weight loss.

1. Gluten Free Breakfast Stir Fry Recipe — see the full how to below
2. Baked Breakfast Turkey Patties
3. 4-Ingredient Mini Breakfast Poppers
4. The Farmer’s Daughter (poached egg breakfast)
5. Marinated Hard-Boiled Eggs (recipe found in A Gutsy Girl’s Bible + the Quick Gut Detox) with a side of fresh fruit
6. Sweet Potatoes Hash
7. Scrambled eggs with black beans (I’m a HUGE fan of the Bean Protocol!)
8. On-the-Go Turkey Egg Muffins (made in a muffin tin!)
9. ​Simple Egg Scramble:
   1. 2-3 whole eggs fried in 1 tablespoon healthy oil like coconut, olive, or avocado oil (if you don’t want the oil calories, simply use an olive or avocado oil pan spray)
   2. asparagus spears, cut into 1/4-size small slices
   3. red and orange bell peppers, slice
   4. mushrooms
   5. 1/4 cup red or sweet yellow onion, sliced
   6. 1 cup leafy greens, any
   7. herbs, of choice
   8. salt + pepper
10. Simple Salad Morning Bowl:
    1. 1 cup arugula or spinach
    2. 1 apple, diced
    3. 1/4 – 1/4 pound cooked turkey bacon 
    4. 1/4 cup red or sweet yellow onion, sliced
    5. 2 eggs done your way: fried, scrambled, poached, etc.
    6. lemon juice, honey, and olive oil for drizzling

Egg Breakfast Ideas for Weight Loss: Breakfast Meals

Now, because I know that breakfast is hard to come up with ideas for, I have a big old gluten free breakfast stir fry buffet to share below.

Buffet? Yes, a buffet. You’ll see.

Breakfast is my most favorite meal of the day on a personal level, but I don’t think it has to be the most important meal of the day. 

Even though I practice intermittent fasting 95% of the time these days, breakfast is still my fave. 

It doesn’t matter what time the fast is broken, breakfast always happens.

I would rather eat breakfast than any other meal (even dessert). And I would even rather go out for an awesome breakfast than a big, luxurious dinner.

So, it’s actually surprising that I don’t have more breakfast recipes on A Gutsy Girl.

But honestly? 

I think the reason I don’t is that breakfast is never too complicated. In other words, I tend to eat a lot of the same breakfast foods; just in different combinations. 

And some version of a gluten free breakfast stir fry is one of them.

Gluten Free Breakfast Stir Fry [Low-FODMAP Bonus]

Click HERE to save this gluten free breakfast stir fry for later.

Gluten Free Breakfast Stir Fry Ingredients

Here are the ingredients I used for this specific recipe.

The best thing is that all these ingredients are also low-FODMAP.

1. eggs
2. spring onion
3. capers
4. cheddar cheese
5. pork (bacon)
6. red pepper
7. spinach
8. avocado oil
9. basil

How to Assemble This Stir Fry

1. Decide how many people will be eating the stir fry. Based on that, choose the amount of eggs you’ll use. When I make a breakfast stir fry, I always use a minimum of 3 eggs (this assumes two people will eat the meal). So for the purposes of this, I’m using 3 eggs.
2. Then, crack your eggs open in a large bowl. 
3. From there, decide how much of all other ingredients you want to use. In this scenario, I’d likely use quantities such as:
   1. 2 tablespoons spring onion, chopped 
   2. 1-2 tablespoons capers
   3. handful shredded cheddar cheese
   4. 1-2 links pre-cooked bacon, crumbled
   5. 1/4 cup red pepper, diced
   6. heaping handful of spinach
4. Add all of the above ingredients into your egg bowl. Stir together.
5. Place 1-2 tablespoons avocado oil in a medium-pan over medium on the stove.
6. Pour the mixture into your pan, and cook until the eggs are done to your liking.
7. Place 1-2 chopped basil leaves over the mixture at the end.

And that’s it.

Super basic, and super easy. 

And by the way, this saute could easily translate into an omelet. 

The only difference is cooking technique. 

Gluten-Free, Low-FODMAP Breakfast Saute Ingredients

Now, let’s say you don’t like that exact blend of saute ingredients. 

No worries. You can create your own, using the same exact formula as I shared above.

Here are 41 gluten-free, low-FODMAP breakfast saute ingredients to choose from to create your own nutrition meal for whatever fits into your weight loss journey:

1. artichoke, just the hearts
2. arugula
3. avocado oil
4. bacon
5. basil
6. beef
7. bison
8. bok choy
9. brie cheese
10. capers
11. cheddar cheese
12. chicken, ground
13. cilantro
14. dill
15. eggs
16. fennel
17. ginger
18. goat cheese
19. hempseed
20. kale
21. mozzarella cheese
22. nutritional yeast
23. olive oil
24. olives
25. oregano
26. parsley
27. pork, ground
28. red pepper
29. rosemary
30. saffron
31. sage
32. salmon
33. shrimp
34. spinach
35. spring onion, green part only
36. tarragon
37. thyme
38. tomatoes
39. turkey, ground
40. turmeric
41. zucchini

See how easy this can be? And do you understand why this a breakfast buffet? 

I mean, let’s say all 41 of these ingredients were on a salad bar. 

You’d place any and all desired ingredients in a large bowl, then give to the chef to saute up.

The perfect buffet!

Want More for Your Weight Loss Goals + Healthiest Gut Microbiome?!

Tag me on Instagram with @agutsygirl and/or #agutsygirl if you make one of these delish sautes. 

Can’t wait to see all the creativity. 

If you like this simplicity with food creations, you’ll love A Gutsy Girl’s Bible: a 21-day approach to healing the gut. There are 100+ ideas like this for your healing journey. 

Grab your copy on Amazon HERE. Or better yet, let me guide you through it all with my 21-Day Quick Gut Detox. 

BTW – Remember to NOT misunderstand this article as I believe eggs are right for everyone. Though they are commonly recommended for a nutrition breakfast that also doubles as a high-protein breakfast, so many cannot tolerate (or are allergic to) eggs. HERE are 7 non-egg based breakfast ideas.

If you liked this article on Egg Breakfast Ideas for Weight Loss, you might also enjoy:

1. Chia Seeds Pudding
2. A Gutsy Girl’s List of 36 Essential Cooking and Baking Tips
3. 9 Ways to Avoid Bloating After Breakfast

 
Xox,
SKH