She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
- 26 Cottage Cheese Toast Toppings - June 17, 2026
- Simple No-Carb Tabbouleh Recipe - October 12, 2025
- 24 Healthy Egg-Based Breakfasts - August 22, 2025
Eggs are a true breakfast hero – versatile, quick to cook, protein-packed, and easy to pair with just about anything. Whether you’re after something fresh and light, hearty and filling, or portable for busy mornings, this list of 24 healthy egg-based breakfast ideas has you covered.
1. Avocado and Poached Egg on Wholegrain Toast
Creamy avocado provides healthy fats and fibre, while the poached egg adds high-quality protein. Use wholegrain toast for extra fibre and antioxidants. A pinch of chilli or lemon juice perks up the flavour.
Related Read: Avocado Toast Toppings With a Twist
The Wellness Nerd contains affiliate links. See more details here
2. Omelette with Fine Herbs
This traditional French dish of eggs with a mix of finely chopped herbs like chives, tarragon and parsley packs more of a nutrient punch than you might think. Finely chopped herbs are a powerful source of antioxidants – and each different type counts as one plant point.
Making it is simple – beat two eggs (or one whole plus two whites), then add the herbs and season well. Add a little olive oil to the pan, pour in the eggs, and gently move the pan until the eggs set.
3. Sweet Potato and Egg Hash
Grate a sweet potato and saute with onion and bell pepper until the potato is cooked through. Then crack an egg on top and cook until set. This is a colourful, fibre-rich alternative to standard hash browns.
4. PB&E Toast
Savoury meets sweet and ready in minutes. Top wholegrain toast with a smear of peanut butter and add a fried egg. It’s surprisingly tasty and energy-boosting.
5. Egg Tacos with Salsa and Avocado
Use small corn tortillas, add scrambled eggs, or a fried egg, fresh salsa and a few slices of avocado. It’s a colourful, flavourful and nutrient-rich way to start your day.
Serve with salsa for extra taste – and a plant point.
6. Breakfast Burrito
Grab a tortilla wrap and load it with scrambled eggs, red pepper strips and chopped rocket, parsley or watercress. Full of flavour and long-lasting protein-powered energy, this will keep you full until a late lunch.
7. Egg-Topped Oats
A twist on traditional oats – cook them with stock, stir in wilted spinach and top with a crispy fried egg. Creamy, comforting and rich in fibre and protein.
Related Read: More Savory Oatmeal Ideas
Why Eggs Make a Great Breakfast
Eggs are one of nature’s most complete foods. They’re rich in high-quality protein, contain essential vitamins like B12 and D, and are one of the few foods that naturally provide choline, which supports brain health.
They’re also incredibly versatile – you can boil, scramble, poach, bake or fry them – and they pair well with everything from grains and greens to toast and spices. Best of all, eggs help keep you full and satisfied, which can reduce snacking later in the day.
8. Air-Fried Egg Toast
Take a piece of thick wholemeal or granary bread. Make an indent in the middle of the bread with a cup or glass and squash it into a dip. Pour an egg into the hole. Place it into the air fryer and cook at 180°C for seven minutes – longer if you prefer the egg hard.
9. Nicoise-Inspired Breakfast Salad
Salad for breakfast is common in places like Japan, although this one has more of a Mediterranean twist. Start with leafy greens, cherry tomatoes, green beans, boiled eggs and olives. A fresh, Mediterranean option that keeps you full without feeling heavy.
10. Breakfast Sandwich with Egg, Spinach and Tomato
Use a wholegrain English muffin, and layer in a fried egg, fresh spinach and sliced tomato for a classic that never gets old.
11. Shakshuka
Eggs poached in a rich tomato and bell pepper sauce – this North African dish is warming, full of veggies, and packed with antioxidants. Find a simple recipe here.
12. Baked Egg in an Avocado Half
Halve an avocado, crack in an egg and bake until set. It’s low-carb, keto-friendly, and high in satiating fats.
Related Read: 14 Easy Low Carb Snacks
Do Eggs Raise Cholesterol?
You might be wondering if it’s okay to have eggs for breakfast regularly – and the answer is, yes. The idea that eggs raise cholesterol (because they contain small amounts of it) is no longer believed to be true – in fact, they might even help lower it.
In one recent study published in the American Journal of Clinical Nutrition (July 2025), participants followed three diets over five weeks: one high in cholesterol (via two eggs per day) but low in saturated fats, one high in saturated fats without eggs, and a third high in both. The diet, including two eggs per day (high cholesterol, low saturated fat), lowered LDL cholesterol.
13. Berry Eggy Smoothie
No, you are not hallucinating – you can add eggs to smoothies. And it’s not a bad idea as it will increase the protein and slow down how fast all the fruit turns to sugar in your system.
Check out this recipe from the North Carolina Egg Association. They blend two boiled eggs with 2 cups of orange juice, one frozen banana, and one cup each of frozen strawberries and frozen pineapple.
14. Scrambled Eggs with Smoked Salmon and Dill
The combo of omega-3-rich salmon and protein from eggs makes this a simple brain-boosting breakfast. Add toast, or serve solo if you’re watching your carbs.
15. Cheesy Eggs
Healthy has a few definitions. If, for you, eating keto is the healthiest option, then this simple dish will keep your protein and fat content high.
Scramble two eggs with butter and 25g of cream cheese, such as Philadelphia or Boursin. It’s super creamy, and the high fat content makes it very filling.
16. Poached Egg & Tomato Sourdough
Toast some sourdough bread and add slices of tomato, some crisp lettuce and a drizzle of balsamic vinegar. Top with a warm poached egg.
17. Egg and Zucchini Frittata
Baked in the oven, this is a great way to use up leftover veggies. Frittatas are easy to slice and store for a quick weekday breakfast.
They start the same as an omelette – by beating two or three whole eggs until smooth and combined. Then add the zucchini (or any other fillings you hope to use). Pour the whole mixture into a frying pan with a heatproof handle. Start on the hob cooking on a low heat for 5-7 minutes until the bottom is cooked, then place the pan under the grill to cook the top layer. It should take about the same amount of time.
18. Bacon Omurice
Eggs and bacon are a classic combination, but this cuts back on the bacon, increasing the fibre and nutrients.
Grill two slices of bacon until cooked, then cut into small pieces. Mix with two tablespoons of cooked brown rice. Make an omelette as per normal, but once set, add the rice and bacon mixture. Fold the omelette over and serve with a dash of ketchup.
19. Tomato Eggs
Simple but elevated. Scramble your eggs as usual, but add a dash of chopped garlic and herbs. Serve with grilled tomatoes.
20. Egg-Stuffed Sweet Potato
Bake a sweet potato, scoop out some flesh and crack in an egg before baking again. It’s hearty, naturally sweet and rich in beta-carotene.
21. Ful Medames
This Middle Eastern breakfast uses fava beans and chickpeas simmered with water and a little cumin until they soften into stewed mash (there’s a recipe here) and can be served with chopped boiled eggs, or a fried egg. If you’re looking for a hearty start to the day, add sourdough toast
22. Turkey and Egg Breakfast Bowl
Layer cooked quinoa or brown rice, steamed greens, a boiled egg and sliced turkey breast for a high-protein, post-workout breakfast.
23. Egg and Herb Breakfast Wrap
Fill a wrap with eggs, parsley, mint and a dollop of Greek yoghurt. Fresh-tasting and packed with gut-friendly probiotics.
24. Sautéed Kale and Soft-Boiled Egg on Toast
Earthy kale plus a perfectly jammy egg makes a delicious and iron-rich combo on wholegrain toast.
And there you have it. 24 fantastic egg-based breakfasts – in fact, why save them for breakfast? You can also have them for a lunch or a light supper.