![3-Ingredient Bell Pepper & Cheese Egg Cups](https://cdn.statically.io/img/www.eatingwell.com/thmb/aAtqJ9ulIRU3mrQGb6vISdKaO1o=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EW-3-Ing-Bfast-Diabetes_Bell-Pepper-Egg-Cups-3f29dab2f29f4d95bc7ea229ea1528b6.jpg)
Protein is a necessary nutrient for every function in your body. It also helps keep you full and satisfied. And eggs are a source of complete protein—and one of the most affordable ones.
If you have high cholesterol or are trying to keep your levels low, you might be wondering if eggs are okay to eat. Dietary cholesterol has minimal effect on the level of cholesterol in our bodies, so you can probably still enjoy eggs in moderation. There is even evidence that the type of saturated fat in eggs might not be as harmful as other types. And did you know that egg yolk has antioxidants?
Each of these high-protein recipes includes at least 15 grams of protein per serving, so you'll get a healthy dose of this filling nutrient. Whether you make yourself a batch of baked eggs for the week or whip up a quick hash on the weekend, these meals are healthy, tasty ways to enjoy eggs.
Recipes like our 3-Ingredient Bell Pepper & Cheese Egg Cups and Pesto Scrambled Eggs will have you convinced that breakfast is the most delicious meal of the day.
Instant Egg & Cheese "Bake"
![Instant Egg & Cheese "Bake"](https://www.eatingwell.com/thmb/S532639EDTO9lp-QCKCfqWB_NN8=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/instant-egg-and-cheese-bake-3c551d5c546145c596eca57d7e596d2c.jpg)
Learn how to cook eggs in the microwave for a quick, delicious breakfast. Spinach and Cheddar cheese make these eggs even more filling.
3-Ingredient Bell Pepper & Cheese Egg Cups
![3-Ingredient Bell Pepper & Cheese Egg Cups](https://www.eatingwell.com/thmb/aAtqJ9ulIRU3mrQGb6vISdKaO1o=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EW-3-Ing-Bfast-Diabetes_Bell-Pepper-Egg-Cups-3f29dab2f29f4d95bc7ea229ea1528b6.jpg)
Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep. Store them in the fridge for up to 4 days to reheat on demand.
Cheesy Zucchini Quiche
![Cheesy Zucchini Quiche](https://www.eatingwell.com/thmb/qTsWm1CUBTJyqOPw4cF4-840YXs=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/8176675-69a8adb9ad0f458f95751aff9c1c6456.jpg)
This cheesy crustless zucchini quiche has plenty of leeks and zucchini enveloped in a light custard. Feta and fontina cheeses add a rich depth of flavor. Serve it for brunch or anytime you have extra zucchini on hand.
Muffin-Tin Omelets with Broccoli, Ham & Cheddar
![7808991.jpg](https://www.eatingwell.com/thmb/-adm3eLqu31AfIixuRdffkUTe9I=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7808991-2f219fc7fa91428c8b52ab4ac9551ed9.jpg)
Let your muffin tin help you meal-prep a week's worth of protein-rich muffin-tin eggs with the classic combo of ham, Cheddar cheese and broccoli to stash in the fridge or freezer for those extra-busy mornings.
Breakfast Tostada
![Breakfast tostada](https://www.eatingwell.com/thmb/bXsWoYbg3ERJkU2s4-I6NrmJgh0=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/breakfast-tostada-3208c5333200463fad35327c57ad6968.jpg)
This easy and satisfying Mexican-inspired breakfast recipe brings lots of flavor to your plate. Using a mix of fresh and store-bought ingredients, breakfast is on the table in 20 minutes.
Ham & Spinach Quiche
![a recipe photo of the Ham & Spinach Quiche](https://www.eatingwell.com/thmb/xJ4BreDTCKiKEuUNwS1-qD_MOTA=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/ham-and-spinach-quiche-hero-361-f02c4f516c044bf084350ab4b64bb2db.jpg)
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This ham and spinach quiche is ideal for any meal, from brunch to dinner and all the moments in between. This quiche skips the crust, making it incredibly easy to pull together even on short notice. Swap out the Cheddar cheese for Gruyère or use Swiss chard in place of the spinach for a slightly different spin.
Savory Oatmeal with Cheddar, Collards & Eggs
![5678186.jpg](https://www.eatingwell.com/thmb/4_Jnbhn3JQeliH2OcePYfOIb538=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5678186-5eea6633394847b6a9766ecf73862186.jpg)
Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.
Spinach, Mushroom & Egg Casserole
![Spinach, Mushroom & Egg Casserole](https://www.eatingwell.com/thmb/EdBxxb62DZJyhsMANNRg7Qzi9ts=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/spinach-mushroom-egg-casserole-5bd9ee556d1f46c8a2a02bca3a84798a.jpg)
This delightful spinach, mushroom and egg casserole is layered with earthy cooked mushrooms and baby spinach, fluffy eggs and nutty cave-aged Gruyère that deepens the flavor. Serve this easy casserole for breakfast, brunch or even dinner with a green salad on the side.
Migas with Spinach
![Migas with Spinach](https://www.eatingwell.com/thmb/HWeswS0zks0mVn3HkAJfiIKzvQc=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/migas-with-spinach-22117896c3814655a51fe93af0838286.jpg)
This take on migas, a dish originating in Spain, includes spinach for a boost of color and nutrition while diced avocado provides a creamy textural finish.
Ham & Asparagus Quiche
![Ham & Asparagus Quiche](https://www.eatingwell.com/thmb/ZIzky34SyhNvIFSb_oz6i5BdVA4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/ham-asparagus-quiche-2000-568a852c2f2f4638b93f95c051bd82ba.jpg)
This spring ham-and-asparagus quiche is perfect for brunch or dinner with a green salad on the side. If you've got leftover Easter ham, let it shine paired with tender asparagus in this crustless quiche. Emmenthal cheese adds a rich, sharp flavor, but Swiss cheese is an excellent alternative.
Mushroom Omelet
![Mushroom Omelet](https://www.eatingwell.com/thmb/37vKHEgHbvq34KfhVRDqvjgKz6M=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/mushroom-omelet-52f6f13f28954218a3744213869bd2a7.jpg)
For a quick breakfast, learn how to make this mushroom omelet. Sautéing the mushrooms with garlic adds a punch of flavor in this healthy breakfast recipe.
Breakfast Quiche
![Breakfast Quiche](https://www.eatingwell.com/thmb/jt8HzcB4WegiPB5IvLPEmfI2l2U=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/v2-beakfast-quiche-9548aa6c918449e98f96c9a9ec643d4d.jpg)
This easy bacon, egg and cheese breakfast quiche is tender, yet crunchy on the sides thanks to the hash brown crust. You can get creative and add your favorite ingredients like herbs, caramelized onions and other veggies to switch up the flavor profile.
3-Ingredient Egg & Mushroom Puff Pastry Rolls
![3-ingredient mushroom & egg puff pastry rolls](https://www.eatingwell.com/thmb/x1BeyiiWSaSbgc1hU3N7lJSDYWs=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EW-MP-3-Ing-Bfast_Egg-and-Mushroom-Pinwheels-18e8002042cd4b6c915b5412c888f473.jpg)
Heat-and-go breakfasts get an upgrade with these 3-ingredient savory puff pastries filled with scrambled eggs and mushrooms. A sheet of store-bought puff pastry makes assembly a snap. These are rich and flavorful on their own, but feel free to top the scrambled eggs with shredded cheese before rolling up the dough.
Cheesy Egg Quesadilla with Spinach
![Sunny-Side-Up Quesadilla](https://www.eatingwell.com/thmb/scOicIntsBH1g74r6feCmiLbf-Q=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/sunny-side-up-quesadilla-f9344ed093a74075a59ce3aaa7dadad4.jpg)
A cheesy, spinach-packed quesadilla is topped with a sunny-side-up egg for a quick, protein-packed breakfast. Top with hot sauce for a kick of spice.
Muffin-Tin Omelets with Sausage & Gruyère
![7808930.jpg](https://www.eatingwell.com/thmb/vRSntyTBDI1wrjcv8yONX-zF9GU=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7808930-d56967aea8b84b0e8314a047adedbad4.jpg)
With a little help from your trusty muffin tin, you can meal-prep a week's worth of protein-rich muffin-tin eggs like these with sausage and Gruyère to stash away in the fridge or freezer for those extra-busy mornings.
"Egg in a Hole" Peppers with Avocado Salsa
![5969602.jpg](https://www.eatingwell.com/thmb/cQaQZWsFnVW5ra1wcu9szgqN9BM=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5969602-50a3991bec7e4984b2a8e3c858e1c1a9.jpg)
Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.
Spring Green Frittata
![5604311.jpg](https://www.eatingwell.com/thmb/FOVDP6-TEp0fnpnLOjmxf2OnfeM=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5604311-e1cd97da5eae4c6181cf9ed7af95acdb.jpg)
Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.
Quiche Lorraine with Zucchini Crust
![quiche lorraine with zucchini crust](https://www.eatingwell.com/thmb/I4uhUh_5Kq6io229XB10dSTCrZM=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5456378-ed34e9a48dbf49dc970297a408c063e4.jpg)
Shredded zucchini acts as the crust in this recipe for healthier, low-carb quiche Lorraine—quiche with Jarlsberg cheese, bacon and scallions—a brunch classic.
Baked Eggs in Tomato Sauce with Kale
![5340730.jpg](https://www.eatingwell.com/thmb/uB3XLgXKHCzQnAPBYrmZ62KSvEU=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5340730-1ae0447154a64d9db31e946fb6f4d78e.jpg)
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.
Breakfast Salad with Egg & Salsa Verde Vinaigrette
![Breakfast Salad with Egg & Salsa Verde Vinaigrette](https://www.eatingwell.com/thmb/c12WFfhO_zLYKTpBWSd0zemu8gw=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/8427526-fcf5cdd1051448ac992e4ea4bddec5c5.jpg)
Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.
Broccoli-Cheddar Quiche with Sweet Potato Crust
![5456377.jpg](https://www.eatingwell.com/thmb/MZm1yELPH02reeS0homcbD_3Ngw=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/5456377-28917dec5d88443b98c674d023e889b8.jpg)
Shredded sweet potato creates a low-carb crust for this healthier quiche recipe. A classic broccoli and Cheddar filling makes this brunch classic an instant crowd-pleaser.